Hello Black Sheeps!
Ok...So this is the Game Plan until we leave for REGIONALS next Wednesday!!! Below is a list of the workouts and athletes who will be competing in those WODS. This week will be about refining what we learnt form last week and implementing strategy, transitions and flow in the Regional workouts. Regular training will be posted along with "practice workouts" please make sure you continue the regular training to avoid any "de-training".
Money Due Wednesday June 1st:
Erin: Entry PAID / Owe $20 for T-shirt
Dan: Entry PAID / Owe $20 for T-shirt
Boone: $25 Entry DUE / $40 2 T-shirts
Jaren: $25 Entry DUE / $20 T-shirt
Kathryn $25 Entry DUE / $20 T-shirt
TUESDAY PRACTICE WODS: 12PM
Team Workout 1: Perform 500m row + all HSPU + 500m row controlled effort
For time:
4 x Row 750m
1. Jaren Scott
2. Erin Bennion
3. Kathryn Sorenson
4. Daniel Bishoff
50 HSPU
4 x Row 750m
Team Workout 2
Thruster Ladder; On the minute for 10min keep bar heavy!
1. Robin Lyons
2. Dan Bennion
...YOU can do the training below after the practice session OR later in the day....
TRAINING FOR ALL ATHLETES: (it would be great if we could do this work together...any suggestions?)
3 rds for time:
row 250 m
10 clean and jerk - 115#/80#
rest 20+ min
3 rds for time:
15 DB thrusters - 45#/35#
15 CTB chin ups
rest 20+ min
3 rds for time:
Run 200 m
15 burpees onto 2 45lb Plates
Tuesday, May 31, 2011
Thursday, May 26, 2011
Training Day
Training option times: 6am / 12pm / 5pm--post ur results! Friday is a day off for Boone, Jaren, Kristen, Kathryn and Erin. Saturday will be a running day...details coming.
Warm up: 800m Run + 2 Rounds 10 Perfect Push ups, 10 Back Ext, 10 Lunges, 10 Roll Backs
Skill: Muscle up or HSPU practice 3 on the minute for 7 Minutes
1. Cluster Shoulder Press 87-90% of 1RM; 3 x 1.1.1.1.1 / 2min
Note: (if you can't get all reps per set...ur done)
+
For time:
20 Calories on Rower
30 Burpees
30 DB Ground to Overhead
30 Toes to BAr
100 Ft Overhead Walking Lunge #25
400m Sprint
Warm up: 800m Run + 2 Rounds 10 Perfect Push ups, 10 Back Ext, 10 Lunges, 10 Roll Backs
Skill: Muscle up or HSPU practice 3 on the minute for 7 Minutes
1. Cluster Shoulder Press 87-90% of 1RM; 3 x 1.1.1.1.1 / 2min
Note: (if you can't get all reps per set...ur done)
+
For time:
20 Calories on Rower
30 Burpees
30 DB Ground to Overhead
30 Toes to BAr
100 Ft Overhead Walking Lunge #25
400m Sprint
Wednesday, May 25, 2011
Training Day
As we continue to assign athletes to workouts for Regionals this week...continue with training as planned. Today, only hit both workouts if you 'feel good' otherwise select the wod that is closest to the Regional workout you will be participating in. Boone, we already discussed your workout (21-15-9 DL/DU)..
PART 1:
1. OHS Build to a heavy 3 NOT a 3RM
+
AMRAP:
1min CTB
1min KBS
1min Double Unders
1min KBS
1min CTB
rest 1min x 3
post wt for OHS, totals reps for met-con.
PART 1:
1. OHS Build to a heavy 3 NOT a 3RM
+
AMRAP:
1min CTB
1min KBS
1min Double Unders
1min KBS
1min CTB
rest 1min x 3
post wt for OHS, totals reps for met-con.
Tuesday, May 24, 2011
Training Day
AM:
Warm up: 10min Run Slow and Easy + Dynamic Stretches
Then Complete 3 rounds before setting empty bar down; Hang Power Snatch x 1 + Snatch Balance x1 + OHS x 3 / rest 60 sec ...Repeat x 3. (Girls 35lb Boys use 45lb)
1. 2 Pos Power Snatch (Mid Hang + Floor) build each set x 3 / 2min rest
2. Cluster Squat Snatch 3x1.1.1 / 3min rest...note: pause10sec between each rep
3. Snatch Pull 3x2 115% of 1RM snatch / 4min RR
PM: TEAM TRAINING
5:30pm WOD #1
Row 750m + HSPU
rest 20minutes
6:30ish WOD # 2
Thruster Ladder
Warm up: 10min Run Slow and Easy + Dynamic Stretches
Then Complete 3 rounds before setting empty bar down; Hang Power Snatch x 1 + Snatch Balance x1 + OHS x 3 / rest 60 sec ...Repeat x 3. (Girls 35lb Boys use 45lb)
1. 2 Pos Power Snatch (Mid Hang + Floor) build each set x 3 / 2min rest
2. Cluster Squat Snatch 3x1.1.1 / 3min rest...note: pause10sec between each rep
3. Snatch Pull 3x2 115% of 1RM snatch / 4min RR
PM: TEAM TRAINING
5:30pm WOD #1
Row 750m + HSPU
rest 20minutes
6:30ish WOD # 2
Thruster Ladder
Monday, May 23, 2011
UPDATES
Ok...this will be our last week of regular training before we begin to tapper for Regionals...
It looks like most of you have found what foods you prefer during training and in between workouts....that will be helpful as we head to Colorado. As for the Workouts I would like to schedule team workouts for this week specifically to "test" the Regional WOD prescriptions. As I see it the success in the "team workouts" is strongly going to be determined by "team strategy" and insuring that we have the right athletes in the right workouts. Your input in strongly encouraged through this process....
As for the training schedule this can be changed if needed...I just need a response on what you can do...again I would like to have the entire competitive team present for each wod (it is only for this week).
TRAINING SCHEDULE
TUESDAY - 5am -9am: Strength / 5:30 pm- Team WOD 1 / 6:30 Team WOD 2
WEDNESDAY - 12pm WOD 3 / 7pm WOD 4
THURSDAY - 6am WOD 5 / 7pm WOD 6
FRIDAY - REST
SATURDAY - Intervals
SUNDAY- REST
Review the schedule and let me know if this works!!!
Talk to you soon.
It looks like most of you have found what foods you prefer during training and in between workouts....that will be helpful as we head to Colorado. As for the Workouts I would like to schedule team workouts for this week specifically to "test" the Regional WOD prescriptions. As I see it the success in the "team workouts" is strongly going to be determined by "team strategy" and insuring that we have the right athletes in the right workouts. Your input in strongly encouraged through this process....
As for the training schedule this can be changed if needed...I just need a response on what you can do...again I would like to have the entire competitive team present for each wod (it is only for this week).
TRAINING SCHEDULE
TUESDAY - 5am -9am: Strength / 5:30 pm- Team WOD 1 / 6:30 Team WOD 2
WEDNESDAY - 12pm WOD 3 / 7pm WOD 4
THURSDAY - 6am WOD 5 / 7pm WOD 6
FRIDAY - REST
SATURDAY - Intervals
SUNDAY- REST
Review the schedule and let me know if this works!!!
Talk to you soon.
Friday, May 20, 2011
FRIDAY & SATURDAY WODS
FRIDAY
Warm up: 1000m Row + HSPU work for 10min
1st WOD: 6am - 9am
CFCC Workout of the Day
REST 2-3 HOURS
2nd WOD: 9am-12pm
21-15-9
Box Jumps 24"/20
Sumo DL HP 95/65
Rest 6-8 hours
3rd WOD: KAREN For Time
_____________________________________________________________
SATURDAY
WOD 1: 7am
How Far can you go on the minute 1 Clean and Jerk; Guys Must add 15lb every min. Girls Must add 10.
If you fail at a certain wt. you can continue with attempts until the minute is up.
Starting wts: Guys 135lb / Girls 95lb
No you cannot make bigger jumps in wts...follow the progession
REST EXACTLY 20 MINUTES
WOD 2:
HELEN FOR TIME
REST EXACTLY 20MINUTES
WOD 3:
21-18-15-12-9-6-3
kbs 2pd/ 1.5pd
toes to bar
REST EXACTLY 2 hours
WOD 4:
1000m Row
30 BWT back Squats
1000m Row
post times and fuel! See you Monday...team meeting will be arranged and we will discuss the workouts for Regionals...24th-27th we will be training together with the wods posted by HQ.
Warm up: 1000m Row + HSPU work for 10min
1st WOD: 6am - 9am
CFCC Workout of the Day
REST 2-3 HOURS
2nd WOD: 9am-12pm
21-15-9
Box Jumps 24"/20
Sumo DL HP 95/65
Rest 6-8 hours
3rd WOD: KAREN For Time
_____________________________________________________________
SATURDAY
WOD 1: 7am
How Far can you go on the minute 1 Clean and Jerk; Guys Must add 15lb every min. Girls Must add 10.
If you fail at a certain wt. you can continue with attempts until the minute is up.
Starting wts: Guys 135lb / Girls 95lb
No you cannot make bigger jumps in wts...follow the progession
REST EXACTLY 20 MINUTES
WOD 2:
HELEN FOR TIME
REST EXACTLY 20MINUTES
WOD 3:
21-18-15-12-9-6-3
kbs 2pd/ 1.5pd
toes to bar
REST EXACTLY 2 hours
WOD 4:
1000m Row
30 BWT back Squats
1000m Row
post times and fuel! See you Monday...team meeting will be arranged and we will discuss the workouts for Regionals...24th-27th we will be training together with the wods posted by HQ.
Thursday, May 19, 2011
Training Day
Training Schedule for this weekend...
Friday: Triple Wods ( AM- NOON-PM)
Saturday: Quad Wods (AM-AM-NOON-PM)
Sunday: OFF
This weekend is designed for you to test pre and post workout meals /snacks. What foods agree with your stomach and give you the energy for back to back performances? PLease post along with your results what foods you chose for each workout...
PART 1:
1. Power Clean x 1 + Push Press x 1; build to a maximal effort....rest as needed b/w sets.
2. Mid Thigh Power Clean (touch and go weight) 3 x 12 / 2min RR
3. Strict Press- Build to a tough 3 in no more than 5 sets; rest as needed
4. GHD Raises 3 x 10 /60sec (use wt. only if you can keep speed)
Rest 4-6 hours
PART 2: PM
Zone 1 Run (HR 130-140 tops)
 |
| Sweaty "camelpack smashed" blueberry and almond butter sandwich...mmmm...keeps me truckin' in Moab! |
Friday: Triple Wods ( AM- NOON-PM)
Saturday: Quad Wods (AM-AM-NOON-PM)
Sunday: OFF
This weekend is designed for you to test pre and post workout meals /snacks. What foods agree with your stomach and give you the energy for back to back performances? PLease post along with your results what foods you chose for each workout...
PART 1:
1. Power Clean x 1 + Push Press x 1; build to a maximal effort....rest as needed b/w sets.
2. Mid Thigh Power Clean (touch and go weight) 3 x 12 / 2min RR
3. Strict Press- Build to a tough 3 in no more than 5 sets; rest as needed
4. GHD Raises 3 x 10 /60sec (use wt. only if you can keep speed)
Rest 4-6 hours
PART 2: PM
Zone 1 Run (HR 130-140 tops)
Wednesday, May 18, 2011
Travel/Reservation Updates
I have reserved 5 rooms... the KINGS run at $99 first night then $94 the rest of the nights. The QUEENS run $109 the first night then $104...I have booked the following...please let me know if there needs to be ay changes...ASAP!
Jaren & McCall KING RESERVED Wednesday - Saturday
Bennions QUEENS RESERVED Thursday - Saturday
Daniel & Michelle QUEENS RESERVED Wednesday - Saturday
Kristen QUEENS RESERVED Wednesday-Saturday
Quality Inn & Suites International Airport
15 minute Drive to Competition Arena
Continental Breakfast ( x 2 for Boone)
Swimming Pool & Hot Tub
Plasma Flat Screen TV...and so much more!
Restaurants Near-By
McDonalds, Del Taco, Domino Pizza and I am pretty sure there is a Dunkin Donuts (for Dan)...actually peeps there are A LOT of legit restaurant choices too...MOST IMPORTANTLY there is a WHOLE FOODS... and STARBUCKS..yeah!!
Again please let me know if this is good to go! The rooms are reserved with a 6pm Hold meaning our must arrive before 6pm the day ou check in to keep your reservation!
Jaren & McCall KING RESERVED Wednesday - Saturday
Bennions QUEENS RESERVED Thursday - Saturday
Daniel & Michelle QUEENS RESERVED Wednesday - Saturday
Kristen QUEENS RESERVED Wednesday-Saturday
Quality Inn & Suites International Airport
15 minute Drive to Competition Arena
Continental Breakfast ( x 2 for Boone)
Swimming Pool & Hot Tub
Plasma Flat Screen TV...and so much more!
Restaurants Near-By
McDonalds, Del Taco, Domino Pizza and I am pretty sure there is a Dunkin Donuts (for Dan)...actually peeps there are A LOT of legit restaurant choices too...MOST IMPORTANTLY there is a WHOLE FOODS... and STARBUCKS..yeah!!
Again please let me know if this is good to go! The rooms are reserved with a 6pm Hold meaning our must arrive before 6pm the day ou check in to keep your reservation!
Tuesday, May 17, 2011
Training Day
Team meeting Tuesday 12pm @ CFCC....Topics of discussion include: Regional Team info, travel dates, expenses and competition checklists. Bring your questions, concerns or ideas to the meeting as I would like to finalize the above before Wednesday. After the meeting a few of us will be training so feel free to stay if possible. ALSO...this weekend is set up as a "tester" with multiple Met-Cons Friday and Saturday...if you are in town please utilize this opportunity as a learning tool for fueling between wods.....you will need to know what foods you work best on when we get to Colorado ( I am hoping its not french fries and milkshakes!)
Anyway see ya' all tomorrow!
Part 1:
On a 2 minute timer...
Run 400m + with remaining time AMRAP Pull ups
Rest 3min / Complete 5 Rounds
Total Pull ups is score!
rest as needed
Part 2:
Complete 2 rounds for time
20 HSPU
25 GHD Sit-ups
Anyway see ya' all tomorrow!
Part 1:
On a 2 minute timer...
Run 400m + with remaining time AMRAP Pull ups
Rest 3min / Complete 5 Rounds
Total Pull ups is score!
rest as needed
Part 2:
Complete 2 rounds for time
20 HSPU
25 GHD Sit-ups
Monday, May 16, 2011
Strength + Intervals
1. Back Squat 4,4,2,2 / 3min RR
+
2. ALL OUT SETS OF....
Heavy KB/ DB Swing x10
Burpees x 15
Double Unbers x 25
rest walk for 7min x 6
post Bsq wt used and times and HR's for intervals post/pre
.
+
2. ALL OUT SETS OF....
Heavy KB/ DB Swing x10
Burpees x 15
Double Unbers x 25
rest walk for 7min x 6
post Bsq wt used and times and HR's for intervals post/pre
.
Saturday, May 14, 2011
Training Day
RUNNING >>>8 sets of...
(first 2 min easy pace 50%, next 2min 70% effort, last 2 min 80% effort...repeat until you have completed 48 minutes of straight running!)
*post HR's and pacing efforts....also there will be training posted for Saturday
(first 2 min easy pace 50%, next 2min 70% effort, last 2 min 80% effort...repeat until you have completed 48 minutes of straight running!)
*post HR's and pacing efforts....also there will be training posted for Saturday
 |
| Bennion, Lyons and Lil' PigTails behind us....Fitness Elevated 2011 |
Friday, May 13, 2011
Training Day
PART 1:
Complete 6 sets: 300m Row @ 100% effort / 3min rest
rest 6 hours
PART 2:
1. 3 Postion Snatch from ground @ 60% 1RM (running 10min clock)
note: on the minute perfom a high hang power snatch, hang power snatch from knee then power snatch from ground, try to hang on the bar for all 3 reps, make breaks short if needed.
2. OHS AMRAP 60% of 1RM Snatch x 3 /3min rest
3. CTB chin ups 3x20 /3min rest
post avg watts for row, snatch drill wt used, reps for OHS and ctb
Complete 6 sets: 300m Row @ 100% effort / 3min rest
rest 6 hours
PART 2:
1. 3 Postion Snatch from ground @ 60% 1RM (running 10min clock)
note: on the minute perfom a high hang power snatch, hang power snatch from knee then power snatch from ground, try to hang on the bar for all 3 reps, make breaks short if needed.
2. OHS AMRAP 60% of 1RM Snatch x 3 /3min rest
3. CTB chin ups 3x20 /3min rest
post avg watts for row, snatch drill wt used, reps for OHS and ctb
Wednesday, May 11, 2011
Training Day
Attention: Thursday will be an OFF day as this Friday the gym will be unavailable.
Warm-up: 5min jog + Dyn Stretches
Skill: 10min to complete as many 1-5 HSPU ladders (after every set complete 4 pistols...EX: 1 HSPU complete 4 pistols...2HSPU complete 4 pistols...3HSPU complete 4 pistols...etc.)
1. Snatch Grip DL @ 5sec. down, explode up; 6 x 3 / 180sec rest
2A. Wtd Chin ups 5 x 3-2 / 2min rest
2B. Wt. Dips 5 x 4-3 / 2min
3. GHD Raises@ 2020 3 x 15 / 2min
post weights used and skill work done for HSPU
Warm-up: 5min jog + Dyn Stretches
Skill: 10min to complete as many 1-5 HSPU ladders (after every set complete 4 pistols...EX: 1 HSPU complete 4 pistols...2HSPU complete 4 pistols...3HSPU complete 4 pistols...etc.)
1. Snatch Grip DL @ 5sec. down, explode up; 6 x 3 / 180sec rest
2A. Wtd Chin ups 5 x 3-2 / 2min rest
2B. Wt. Dips 5 x 4-3 / 2min
3. GHD Raises@ 2020 3 x 15 / 2min
post weights used and skill work done for HSPU
Tuesday, May 10, 2011
Training Day
INTERVALS:
Run 200m @ 90% effort / 90sec rest x 3
rest 5-7 minutes
Run 400m @ 90% effort / 3min rest x 3
rest 5-7 minutes
Run 200m @ 90% / 60sec rest x 2
rest 5-7 minutes
Run 400m @90% / 2min rest x 2
Notice your 90% efforts with HR....200m effort will will different from 400m efforts. Erin, Dan and Kristen take the shorter end ...on the rest breakes between sets.... Jaren and Boone take the longer rest periods between sets.
Post HRs after Runs and after Rest.
Run 200m @ 90% effort / 90sec rest x 3
rest 5-7 minutes
Run 400m @ 90% effort / 3min rest x 3
rest 5-7 minutes
Run 200m @ 90% / 60sec rest x 2
rest 5-7 minutes
Run 400m @90% / 2min rest x 2
Notice your 90% efforts with HR....200m effort will will different from 400m efforts. Erin, Dan and Kristen take the shorter end ...on the rest breakes between sets.... Jaren and Boone take the longer rest periods between sets.
Post HRs after Runs and after Rest.
Monday, May 9, 2011
Training Day
PART 1:
1A. Power Clean 5 x 2-3 reps / 2min rest
1B. Press 5,3,1,3,5 / 2min (fast concentric)
+
90% Effort
Front Squat 135/95lb
10-9-8-7-6-5-4-3-2-1 (breath through reps)
1 Rope Climb 15ft after each set of FSQ
post weights used and feeling on met con
1A. Power Clean 5 x 2-3 reps / 2min rest
1B. Press 5,3,1,3,5 / 2min (fast concentric)
+
90% Effort
Front Squat 135/95lb
10-9-8-7-6-5-4-3-2-1 (breath through reps)
1 Rope Climb 15ft after each set of FSQ
post weights used and feeling on met con
Saturday, May 7, 2011
TRAINING SCHEDULE FOR REGIONALS
Hey Black Sheep!
I hope you enjoyed your week of classes and hopefully some time to rest and recover.
We have exactly 4 weeks of "training and preparation" before Regionals (not including the 5th week for tapering/traveling). I want to make it very clear that adding more work/training additional to what is posted on this blog will not work to your advantage. Physiologically, no one is going to gain a noticable amount of strength/fitness over the next few weeks. All our conditioning and base work is done for this time of year, right now we need to focus on what fitness we have and work on how we can fine tune it for optimal performance.
Question: So how do we use our engine better?
Answer: With practice, one can learn the feeling of the right intensity by listening or noticing the signals from your body.
Question: What are the signals to look for?
Answer: To maximize performance it is vital to maintain an optimal lactate threshold. An optimal threshold is whatever allows you to continue to "stay in it" ....without "going for it"...and when you are "going for it"(all-out) usually you will not reach the desired level of performance despite all your efforts and intentions. Heart Rate is an easy way to estimate your effort. Dr. Taylor is sponsoring HR Monitors for your personal use for the next 3 weeks for anyone who is interested. I strongly suggest investing in your own HR Monitor as they are inexpensive and a great tool when used during your workouts. Use your HR Monitor during workouts, intervals and recovery runs, notice your HR during these intensities...what is your HR when you lose the ability to sustain effort?? 170bpm or 160bpm?? What does it feel like to work at 180bpm....and can you tell when you are there? These are answers you should know to help pace your efforts and keep you on the bar!
Question: How do I know if I am about to BOMB in a workout?
Answer: Again, it's a learned skill specific to each of us...but some of the signals are very familiar to all of us...really high HR, hyperventilation, burning muscles and loss of composure etc. Manage your rest periods specific to your body's signals. Is doing all sets unbroken a good strategy for you OR is partitioning a better approach? Start discovering your engine....so we can kick some ass!
Training Schedule
Monday Strength / Anaerobic Power
Tuesday Aerobic Power
Wednesday OFF
Thursday Strength / Anaerobic Power
Friday OFF
Saturday Test
Sunday Training Continued...
Any questions or comments please post!
I will be discussing traveling plans soon....
I hope you enjoyed your week of classes and hopefully some time to rest and recover.
We have exactly 4 weeks of "training and preparation" before Regionals (not including the 5th week for tapering/traveling). I want to make it very clear that adding more work/training additional to what is posted on this blog will not work to your advantage. Physiologically, no one is going to gain a noticable amount of strength/fitness over the next few weeks. All our conditioning and base work is done for this time of year, right now we need to focus on what fitness we have and work on how we can fine tune it for optimal performance.
Question: So how do we use our engine better?
Answer: With practice, one can learn the feeling of the right intensity by listening or noticing the signals from your body.
Question: What are the signals to look for?
Answer: To maximize performance it is vital to maintain an optimal lactate threshold. An optimal threshold is whatever allows you to continue to "stay in it" ....without "going for it"...and when you are "going for it"(all-out) usually you will not reach the desired level of performance despite all your efforts and intentions. Heart Rate is an easy way to estimate your effort. Dr. Taylor is sponsoring HR Monitors for your personal use for the next 3 weeks for anyone who is interested. I strongly suggest investing in your own HR Monitor as they are inexpensive and a great tool when used during your workouts. Use your HR Monitor during workouts, intervals and recovery runs, notice your HR during these intensities...what is your HR when you lose the ability to sustain effort?? 170bpm or 160bpm?? What does it feel like to work at 180bpm....and can you tell when you are there? These are answers you should know to help pace your efforts and keep you on the bar!
Question: How do I know if I am about to BOMB in a workout?
Answer: Again, it's a learned skill specific to each of us...but some of the signals are very familiar to all of us...really high HR, hyperventilation, burning muscles and loss of composure etc. Manage your rest periods specific to your body's signals. Is doing all sets unbroken a good strategy for you OR is partitioning a better approach? Start discovering your engine....so we can kick some ass!
Training Schedule
Monday Strength / Anaerobic Power
Tuesday Aerobic Power
Wednesday OFF
Thursday Strength / Anaerobic Power
Friday OFF
Saturday Test
Sunday Training Continued...
Any questions or comments please post!
I will be discussing traveling plans soon....
Sunday, May 1, 2011
UPDATES
Fellow Black Sheep Athletes!
I would like to announce the Team for the 2011 CrossFit Regional competition held June 10-12th in Aurora, CO.
As usual CrossFit HQ didn't disappoint with their slogan "Unknownand Unknowable"...it has been uniquely different every year for qualifiers as this sport grows. With the online format presented this year for the first time, it made everyone accountable for their performances and progressions each week.
The top 3 females and the top 3 males after the Open Sectional will make up the Black Sheep Competitive Team in Auroa, CO June 10th-12th.
INDIVIDUAL SECTIONALS RANKING FOR OUR REGION
BS WOMEN
Robin Lyons 29th
Erin Bennion 34th
Kristen Loyd 108th
Kathryn Sorenson 128th
Liz Marshall 131st
BS MEN
Dan Bennion 173rd
Boone 235th
Jaren Scott 239th
Mike Hill 289th
Shaun Marshall
Kasey Marble
Congrats to the athletes (in red) who qualified this year! Just as a reminder...The Black Sheep is not just a team for "qualifiers" but a team for any individual inspiring to be the best they are capable of becoming...and that's always a work in progress ;-)
If you missed the cut this year its not the end of the world...you have already have "jump started" your training for next years preparation...don't lose perspective...keep working hard towards what you want to accomplish. As an athlete who has competed for over 15 years on the National and International level...you always get out...what you "put-in". What areas can you improve...in life, training, relationships, stress management...to get you to that next level? more to come...
Black Sheep Competitive team you will follow what is posted this week at CFCC...I will follow up with additional team training after this week..(May 9th). For those who didn't make the cut this year you are still welcome to train with the team and follow the blog!!
Everyone have fun and enjoy the classes!
peace out
I would like to announce the Team for the 2011 CrossFit Regional competition held June 10-12th in Aurora, CO.
As usual CrossFit HQ didn't disappoint with their slogan "Unknownand Unknowable"...it has been uniquely different every year for qualifiers as this sport grows. With the online format presented this year for the first time, it made everyone accountable for their performances and progressions each week.
The top 3 females and the top 3 males after the Open Sectional will make up the Black Sheep Competitive Team in Auroa, CO June 10th-12th.
INDIVIDUAL SECTIONALS RANKING FOR OUR REGION
BS WOMEN
Robin Lyons 29th
Erin Bennion 34th
Kristen Loyd 108th
Kathryn Sorenson 128th
Liz Marshall 131st
BS MEN
Dan Bennion 173rd
Boone 235th
Jaren Scott 239th
Mike Hill 289th
Shaun Marshall
Kasey Marble
Congrats to the athletes (in red) who qualified this year! Just as a reminder...The Black Sheep is not just a team for "qualifiers" but a team for any individual inspiring to be the best they are capable of becoming...and that's always a work in progress ;-)
If you missed the cut this year its not the end of the world...you have already have "jump started" your training for next years preparation...don't lose perspective...keep working hard towards what you want to accomplish. As an athlete who has competed for over 15 years on the National and International level...you always get out...what you "put-in". What areas can you improve...in life, training, relationships, stress management...to get you to that next level? more to come...
Black Sheep Competitive team you will follow what is posted this week at CFCC...I will follow up with additional team training after this week..(May 9th). For those who didn't make the cut this year you are still welcome to train with the team and follow the blog!!
Everyone have fun and enjoy the classes!
peace out
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