Sorry for the late post, but WordPress was being difficult last night and this morning.

WOD

1) Run 800m

2) 10 Tire Flips

3) Jerk

1-1-1-1-1

So I typed up this big long post, scheduled it to go at 5am and hit the publish button. Something didn’t seem quite right so I went back to check on my post and it was completely gone. So now you’re getting the lazy version.

AMRAP 3

3 Hang power clean 105/155

6 Push up

9 Squat

You will complete this AMRAP a total of 6 times with a 1 minute break in between AMRAPs.

Double trouble today, and the emphasis is on pulling. Power snatches and pull ups. For the power snatches, choose a weight that will be difficult to get all of the reps. We’d rather you even miss a rep or two than to just breeze through all of them unchallenged.

WOD

1) 1 Power snatch every :30 for 10 min

5 min rest

2) Pull ups – AMRAP 5 min

Remember this guy? He’s back!

WOD

5 Rounds

1 min max Kb swing 35/55

1 min max row for calories

We figured you guys could use a little more practice on double unders…

WOD

5 RFT

50 Double Under

90′ Walking Lunge

15 K2E

Today is Shiela’s last day with us here at Conviction. We are so proud of your progress, especially within the past couple of months. She will be getting her level 1 cert this weekend and then soon after it is back to Australia. No slacking Shiela, get that cert, get sponsored, and GET THAT VISA! We are going to miss your smile around this place! We will see you soon…

Deadlift therapy day. Start light and go slow with super strict form. Keep adding weight and work up to a 5 rep max. Any rounding of the back sends you back to the start.

WOD

Deadlift

5-5-5…..

I can’t believe it’s Thursday already! It seems like we just got started on this week and it’s already gone. The good news is that there is still plenty of time to get some good work in before the weekend.

WOD

2 RFT

Kb Complex 35/55

150 Double Unders

Kb Complex

200 Singles

WOD:

3RFT

12 burpee box jump 20/24

21 sit ups

320 meter plate run 25/45

And then just something Missy thought was funny…If you’re offended, have some wine.

Well it’s over. The 2012 Reebok CrossFit Games Southwest Regionals are over. Team Conviction finished a respectable 21st, which was 2 places ahead of where we entered the competition. The Conviction community was overwhelmingly supportive, and we really stood out. We kept hearing, “Conviction is EVERYWHERE!” We made an impact on people and now they know who to look out for next year. Everyone on our team who competed had a moment that showed they deserved to be there. On WOD #1 Rob knocked out HSPU’s like he was some kind of imported sewing machine while Missy made her deadlifts look like a joke. On WOD #2 Mara pumped out pistols so fast that Manderson couldn’t even get out of her way soon enough. While we’re talking about Manderson, he threw around that 100# dumbbell as if it was made out of foam during WOD #4. And on WOD #5 Mei Ling really turned up the juice and knocked out a ton of extra deep squats and pull ups, despite rolling her ankle at the beginning of the WOD.

This competition would not have been nearly as much fun without the support we had from all of you. Thank you for being there for us and we can’t wait to do it all again next year!

WOD

21-15-9

Pull Up

Kb Swing 55/70

Wall Ball 14/20

Important info for this weekend.

WHO:      Team CCF!  Matt Anderson (Manderson), Rob Hernandez, Justin Ritter, Melissa (Missy) Gust, Mara Harner, and Mei Ling Clark

WHAT:    The CrossFit Games Southwest Regional competition

WHEN:    May 4th thru May 7th

WHERE:   The Douglas County Fairgrounds in Castle Rock Colorado

500 Fairgrounds Dr. Castle Rock, CO

WHY:        To get out and show your support for team Conviction and the amazing athletes that will be there working hard to represent CCF!

SCHEDULE:

Friday:       Team WOD #1 starts at 10am, team WOD#2 starts at 1:24pm

Saturday:   Team WOD #3 starts at 9am, team WOD#4 starts at 11:54am

Sunday:     Team WOD#5(women) starts at 8am, team WOD #5(men) starts at 10:15am, team wod#6 starts at 1pm

For more information go to http://games.crossfit.com/region/south-west/schedule