What’s the .38 Special, AKA Pac Man’s Birthday WOD going to be??????

Come to the Box and find out.

Left my camera at the gym again, picture coming later.

Power/Skill/Sport
Back Squat
10-6-3-3-3-3
Find a new 3RM

WOD
1000m Row for Time

(picture coming soon)
WOD
5 Deadlifts (@60% of 1RM)
5 Rounds of Cindy
6 Deadlifts
4 Rounds of Cindy
7 Deadlifts
3 Rounds of Cindy
8 Deadlifts
2 Rounds of Cindy

P/S/S
Romanian Deadlift
3-3-3-3

WOD
5RFT
30 Double Unders
10 Ring Dips

P/S/S
Turkish Get-Up
5/5, 4/4, 3/3, 2/2, 1/1

WOD
4RFT
10 Front Squat (135/75)
20 Wall Ball Shots (20/14)
200m Run

It’s Finally Here!!!!

Click on the picture to keep updated with live results from the Southeast Regional.

Come out to Ed Austin Park and watch some of the best athletes compete at the CrossFit Southeast Regional Competition. The Affiliate Team competes at 4:40 today and at 2:30 on Saturday.

To My CrossFit Family

I want to take some time out to say how proud I am of my CrossFit Nocatee Family. I always congragulate you guys after WOD’s but I just want it to be known that you guys are the reason why I do what I do. I take great pride in being a CrossFit Coach and being a CrossFit Affiliate. I take even more pride in seeing everyone work on getting better, pushing to those uncomfortable limits of fitness in order to become better. It’s not just trying to increase your work capacity, it’s that you hold yourself to higher standards trying to do things correctly. Keep up the good work, keep working to get better, and keep pushing yourself to get better.

I have talked to some of you about this, but I want everyone to think about what your goals are, and what motivates you. Together as a CrossFit Family we can acheive many of the goals, so I will help you guys in your pursuit of your goals, just keep giving me your all our effort.

I am proud to be your coach!

REGIONALS INFO

2010 CrossFit Games Southeast Regionals
May 28-30, 2010
Ed Austin Park
11751 McCormick Rd
Jacksonville, FL

The top CrossFit athletes from Florida, Georgia, Alabama, Mississippi, Tennessee, North & South Carolina will converge here to compete and throw down for a chance to qualify to the CrossFit Games. 140 individual athletes, 43 affiliate teams and 22 over-50 year old athletes will compete in the Master’s division. Don’t miss your chance to witness this awesome event!

Spectator attendance fee for entire event: $50 (children under 12 are free)
Volunteers still needed (volunteers have free access to entire event…with front row seating!)

If you’re attending as a spectator, you can register online. To do so, Click here.

Warm Up
Jump Rope for 3 minutes
2 rounds
Inchworm
Hip/hammy complex
10 Push-ups

Power/Skill/Sport
L-Sits & L-Tucks
*Progressiona
*Max Holds

WOD:
AMRAP in 15:00
3 Explosive Push-Ups
6 Deadlift (185/135)
12 KB Swings (1.5 Pood/1 Pood)

*explosive push-ups are either clapping push-ups or push-ups with hands leaving the ground. Just as long as the elbows reach full extension and drive explosively out of the bottom of the push up

Rest Day

Enjoy this Thanksgiving Day with family, friends, loved ones and be thankful for the opportunity to be here and share life with our family, friends, and loved ones.