The 2010 CrossFit Games is fast approaching and we are excited about cruising down to The Home Depot Center on July 16-18. Not only will the competition be smokin' but the warm weather will offer a much needed sun tan. If you'd like to join the LF crew and make the trip down to S. California to WATCH the best athletes in the world... let me know (.(JavaScript must be enabled to view this email address)).



"The Home Depot Center has a strong history of hosting world class tournaments, from the X-Games to Women's World Cup Soccer. In mid-July, the CrossFit world will convene on the 125 acre property (twice the size of the Ranch in Aromas!) to determine the world's fittest."

Workout of the Day
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

One of the most inspirational students we have is CARA. She's courageous, committed, she's our "Student Athlete of the Week" and I'd like to share her story about a battle with cancer and how CrossFit keeps her going... "I just can’t sleep past 6:30am. I can lay around all day but I will be awake and anxious to contribute to the day. At 6:24 thursday morning I woke up with my heart on fire in my chest. The walls, floor, and ceiling was crushing me in a tight compact box w/ an air sealed lid. The sweat was rolling off my body and burning my eyes. I was coughing so hard that I thought my body was going to pop. The flames from my heart were burning my throat and the cough was the gasoline. I was gasping for air as it was being pulled further and further from me. In between each cough I would try to inhale real hard to try to breath in the energy for my next cough. My mind is trying to nurture the life process while wondering if this is it? Am I going to cough out my final breath? I tried to sit up so I can get my inhaler but mixture of the cough and not being able to breath prevented me. Then I remembered the pharmacy gave me a broken inhaler...FUCK IT I'm going to CrossFit anyway! I don’t like carrying a 7 day pill container around w/ me and having to take all those pills in 1 day. 6 of those pills are supplements that are suppose to reverse the beginning stages of osteoporosis in my lumbar from high dose steroids. I would rather use crossfit as my remedy for osteoporosis then the pills so I’m going to finish up those bottles and not get new ones. CrossFit lets my inner Grrrrr come out. When I'm w/in the brickhouse I feel as if I’m meditating w/ the sangha. Together we all support each other and share a family like bond. Once I run out the door to go on our runs I can be bitchy. I have pushed people out of my way and ran right on them to startle them to move. Of course I’d never do that to the sangha but I do it to the people out on the street and laugh about it when I walk back into the brickhouse...



...Yesterday I did my 1st 1 armed handstand. It might have been up against the wall but I did it! Chris enjoys picking on me in class. I guess he wants me to set an example w/ form and tenacity:) Im all for encouraging everyone to be the best that they can be. The folks at LaLanne Fitness treat me w/ respect and see me as an athlete not a patient even though I've trained with them when my eyes were swollen shut, had a catherter hanging out of my arm, and I've cried through my workouts. I appreciate them so much for their compassion and patience with me. CrossFit can be hardcore and Chris can be intense. The intensity reminds me I'm still alive and better off than most people I know. Why can't most of my friends or my other supporters from the various cancer groups treat me like that. CrossFit keeps my spirits up!

The tire flipping/lifting fun continued last week! Both men and women took a turn getting after it. Safety first, with proper mechanics, the tire flip is a true expression of FUNCTIONAL STRENGTH. As most of you know already, the tire flip and log carry appeared in several CrossFit Games qualifiers. According to wikipedia, "training facilities have begun to incorporate movements associated with strongman competitions into their general training schemes." I'm guessing that a majority of these facilities are CrossFit affiliates and I'm proud to be one of them!



THE TIRE FLIPPING/LIFTING SLIDESHOW...

Workout of the Day
"Holy Hangover"
Five rounds for time:
Run 650m
15 Wall Ball #20/14
15 Burpee
15 Kettlebell Swing #1.5/1
15 Chest to bar Pull-up

Workout of the Day
20 REP BACK SQUAT #2
-break
Oklahoma Sectional WOD #3
For time (20 minute cap):
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m

Workout of the Day
Push Jerk
5, 4, 3, 2, 1
-break
For time:
Run 800m
50 Push Jerk #135/95
Run 800m
No rack! 10 burpee penalty every time the bar comes down from shoulders.

When you see someone wearing a CrossFit shirt, you feel instantly connected to them even if you've never seen them in your life! There is an unspoken bond, like a brotherhood/sisterhood. Chances are you have both suffered through the same grueling workouts and strive to hit PR's daily. Whenever I wear my shirt, I get stopped, it's a conversation piece. When I am driving down the freeway and another car sees the huge "CrossFit" logo on the back of my truck, I get honks and two thumbs up, everything shy of them yelling out their Fran time to me. So in a very Jeff Foxworthy way, I have posed this statement on Facebook for people to finish and got some funny responses. -Maribel


Courtesy of Firepower CrossFit

"You know you're a CrossFitter if... you are nervous about your workout, feel like crap during it, curl up into the fetal position after it and come back the next day for more." -Maribel LaLanne

Workout of the Day
Bench Press
5, 5, 5, 5, 5
-break
"Run-a-way Volkswagon"
21, 15, 9 rep rounds for time:
Bench Press #135/95
Pull-Up