Let the Games Begin

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Four rounds for time:

15 pull ups

15 handstand push ups

10 power cleans

400 meter run

Congrats to Chris Spealer for taking the first event of the 2010 Games. Make sure you follow every minute - stay tuned to your computer www.Live.CrossFit.com You can do it Miko!

Hammer Slam - Tabata

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Three rounds of:
8 Rouds -Tabata Hammer Slams
4 mins Amrap Partner Tire Flip

Rest until you have fully recovered from each round(about 3mins)

The smell of adrenaline is filling the United States via way of LA where The CrossFit 2010 Games will take place starting tomorrow. Mikko Salo is the reigning champion from the 2009 CrossFit Games. The fight to defend his title begins this weekend, but the preparation for all athletes has been in action since last year's final event came to a close. Countless hours in the gym, mental training and preparation will all come to a head on Friday night as 93 individual athletes descend upon Carson, Calif.

Come cheer for your favorite athlete while we watch the games live on the live feed. Will Miko repeat or will he let somebody take his crown? We will find out this week end! Best of luck to all the competitors and may the best athlete win.

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"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

So what is the difference between the successful people and the unsuccessful people in this world. Well if you ask me it is the ability to fail gracefully. What does fail gracefully mean? Pretty much I am referring to learning from your mistakes. There is the huge fear that exist in this world... The fear of failure! This fear can completely dominate people's lives and keep them in their cave. However, this is what separates those who are successful and those who are not. They have no fear! Many of the most brilliant, successful people in this world have failed more than they can even remember. These people also learn from each mistake so they never make that fault again, and that is failing gracefully. The ability to learn from each mistake, and use it for your next step forward towards your goal. So, go out each day and fail, who cares? However, just make sure that you learn from this and move forward. In other words..... be UNSCARED (had to put that in there)- Artie K.

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Yes - this Friday kicks off the start of the 2010 CrossFit games... Will Miko repeat as the world's fittest man? I think he can do it. But i'm sure there are athletes like Chris Spealer and Jason Kalipa and Rob Orlando that will try to prove me wrong. Will Tanya Wagner repeat as the world's fittest woman? Likewise there will be lots of tuff composition that will try very hard to take that title from her.

Where will you watch these warriors battle it out and show the world what they are made of? Come join us for a Wod and watch the games through the weekend events. Can't wait for the 2010 CrossFit Games! Lets go! Good Luck to all the competitors.

"The Field Worker

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"The Field Worker"

12 minute Amrap

Bent Over Barbell Row 12 reps #135

Sand Bag Carry

Jump Rope 50reps

Start with Barbell Row -then place jump rope station 50 meters away from Barbell Row Station. Each time you travel from station to station pick up the sandbag and bring it with you to the next station. Have Fun!

Sandbag training has been around as long as there has been manual labor. Even in our industrial age, luggage, duffels, and those huge bags of dog food, concrete, or potting soil don't get onto the shelves or into our cars by themselves; someone has to put them there. In attempts to make fewer trips from the car, we tend to carry our grocery bags into the kitchen in strange and creative ways. Finally there are times when the real-world item is actually a sandbag, as in the case of flooding or military fortification. So as unusual as it might be to see a sandbag in your gym, it is one of the most functional pieces of gear you can get.

Why sandbags?

Let's take a closer look at the training stimulus that the sandbag provides relative to the more traditional barbell. The first issue comes with how to grip it. Asked to lift a barbell, the average untrained person won't stare at it all too long before taking a relatively symmetrical grip and giving it a good heave. The lifting mechanics may be all wrong, but there is usually little problem with the grip itself. This is not so with the sandbag. Even a well-trained athlete who has never done any sandbag work will often look all around it, spread and gather it, grip and re-grip it. In addition, he or she may re-grip it mid-rep or change grips over the course of a set as the hands and arms tire. Sandbag lifting provides an entirely different, unique grip challenge and strengthening.

Sandbag Carry

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"Barbara"

5 Rounds for time:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

"There is a growing sentiment in America that regular saving should be ignored, that the government will take care of people and give them security when they get beyond a certain age or become old and unable to work. But it must be borne in mind that the people who earn and do save, they take care of the government! Were it not for the thrifty and the willing workers, the government would be in a bad way."
- George Matthew Adams