North Central Regional Results

http://games.crossfit.com/leaderboard

Event Summary: North Central Men's Workout #5

Snatch Ladder with Double-unders

http://games.crossfit.com/video/event-summary-north-central-mens-workout-5

Event Summary: North Central Men's Workout #4

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

http://games.crossfit.com/video/event-summary-north-central-mens-workout-4

Event Summary: North Central Men's Workout #3

Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
Sprint

http://games.crossfit.com/video/event-summary-north-central-mens-workout-3

Event Summary: North Central Men's Workout #2

For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

http://games.crossfit.com/video/event-summary-north-central-mens-workout-2

Men's Event 1 recap



 "Diane"
21-15-9 reps for time:
Deadlifts @ 225lb
HSPU

Watch Video Here:

How much time off?

All competitive athletes should have at least one annual 6-8 week period in which very little training is done, and should avoid the temptation to carry out too many high-intensity workouts during the training year.

TRUE OR FALSE

If you believe in the 80/20 rule then this could apply very easily. Almost every sport has an off season. Do you?

Be sure to watch for me on ANW tonight

Inspiration

North Central Regional Report

It is always perfect weather inside McCook Athletic and Exposition Center. But the competition was hot in the town on Lake Michigan. With the green carpet rolled out for athletes of North Central, the feel of community in this close-knit Midwest region was strong as the announcer called the first heat of teams.  The workout was a familiar one – Diane, but this couplet is no easy lady.   Men   The gauntlet was thrown down in Heat 1 when Rodney Hamby of CrossFit SoMO finished first with a 3:38, taking this 59th place North Central Open athlete to 18th overall. Calm and well paced, Hamby describes the Heat with one word: ”Solid.”   Heat 3 had the crowd on their feet with Chad Smith, Next Generation CrossFit and Tom Ragusa of Fit Bodies CrossFit racing to the wall for the first 21 HSPU. It was a tight race between these two athletes, with Chad Smith finishing at the 2-minute mark. Ragusa was 5 seconds behind and George Fairley rounded up the top 3 finishers of that heat with a 2:18 Diane.   Heat 4 was where is got hot. With all the athletes leaving their deadlift bars within seconds of each other, the pace was one that had the crowd on their feet. Kyle Kasperbauer of CrossFit Omaha tied Chad Smith’s impressive 2-minute time, while adhering to strict handstand push-ups for nearly the entire workout. Second in the North Central Open and in Heat 4 was Justin Allen. Brandon Pastorek, 1st place North Central athlete finished with a 2:51, sending him to 11th overall after Event 1.   1T. Kyle Kasperbauer 1T. Chad Smith 3T. Tom Ragusa 3T. Pete Rasmusen

Let The Games Begin.............

I have prepared myself mentally and physically for this chance.

"Diane"

21-15-9 reps for time:
Deadlift @ 225lb
Hand Stand Push-Ups

2:02 New PR Tuesday May 15, 2012

Yoga can impove your core

Regular yoga practice will improve core strength, which is essential to sports performance and injury prevention. A variety of yoga poses such as plank and chaturanga increase strength overall, including core strength. It adds a new form of resistance training to one's typical workouts.

I Love to RUN the trails

Trails have hills as nature intended them, steep as hell with lots of rocks and dirt. Having to run up a few 20% grades will give you lungs of a steam engine. Also, trail running offers unequalled leg conditioning, no crowds, no cars, no noise, no smog, no pavement.

“I went to the woods because I wished to live deliberately, to front only the essential facts of life, and see if I could learn what it had to teach, and not, when I came to die, discover that I have not lived.”
—Henry David Thoreau