Today is the first session of our Thursday AM team training.  What really stood out for me at Regionals is that we need more Crossfit competitions and comp experience here in Utah and especially at WCF.  I was inspired when I read this article in the Crossfit Journal about RAW Training which went from 10th in their Region last year to 3rd in the world at the Open.  A big part of their success was getting together and training early in the year as a team.  They started with 24 people and after a year still had 12 regular attendees.  Every Thursday at 6am we’ll be doing a WOD/Training for anyone who wants to compete in Crossfit.  You can be great, average, or unsure but if you’re willing to come give 100% and compete in Crossfit comps you’re welcome.

Thanks for all the great feedback on things you’d like to see at WCF, you’ll be seeing that stuff soon.

Remember O-lifting with Dave is today.  We’re adding a 5:30 pm general Olympic Weightlifting class which is free to any member at WCF who wants to improve their Snatch or C&J as well as Dave’s small group coaching which is $30/month.  There will be an Oly competition the 3rd Saturday in August at WCF which I strongly encourage all of you to register for and compete in.

30/June/2011 Thursday WOD – Courtesy of CFFB

One Minute On…One Minute Off…for 10 minutes.

30 KB Swings – 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For any penalty counted, perform a 1000 meter row.

Post rounds completed and penalties to the Whiteboard.