Sandyspringscrossfit

Burpee pullups are fun
Cobrinha, pulling the rings to his chest getting ready to head butt through

10 K2E's

20 Box Jump's (20")

(2 rounds)

then

10 Burpee Pullups

20 Hip Extensions

(2 rounds)

For time

Attention: 8 a.m. Skill classes, normal classes at 9,10, and 11 a.m.

ALL CLASSES WILL START ON THE HOUR, IF YOU ARE MORE THAN 5 MINUTES LATE YOU WILL NOT BE ABLE TO PARTICIPATE IN THAT CLASS. Plan ahead, get here early and change quickly.

Today I want you to go check out this:http://games2009.crossfit.com/. These are some of the fittest people on earth battling in some of the toughest competitions on earth. And when I say earth I mean it, Crossfit is an international phenomena with Hotspots in Australia, South Africa and quite a few South American countries. Individual competition doesn't start until tomorrow, today is the affliate competition. People have tried to predict a winner but that is almost impossible to do; chances are very good there is a dark horse out there in some basement, doing the same WODs you are, who's going to blow away the competition. And he's (or she) is in Aromas, California getting ready to throw down. Can you see yourself (or a group of you) here next year?

Remember what we talked about yesterday: Pick a meal and make it Paleo, shop ahead if you need and if you find a really tasty recipe post it in the comments. You might help someone stuck for something to make.

Do you subscribe to the Crossfit Journal? Do you read the crossfit message boards? What else have you read and done to make yourself a more knowledgable Crossfitter? We need to not only be improving our bodies and selves, we need to improve our minds as well.