Lindsey and I have decided to take a step back from the thing we love to do, which is work with all of our wonderful athletes, and get some R & R this following week. We have entrusted our gym to a couple of our amazing coaches, coach Stefan Brabeck and Eric Collins. These coaches have been with me through my start of CrossFit. They have helped me learn many valuable lessons and are my great friends. It is not easy as a business owner/coach to step away from my gym, as many of you already know my personality. I strive to be the best at everything that I do, that is why without these two coaches I wouldn't be able to keep my sanity. If any of you have any questions please let me know.

Snatch Ladder
In teams of TWO
In this event, teams work their way through a series of stations with progressively heavier barbells. Teammates will set a rotation and remain in order. At the call of "3-2-1 … Go!" the team will have 50 seconds, during which each member must snatch the barbell. After the 50 seconds are up, they will remain at that station for 10 more seconds until the call of "rotate."

All of the teammates who successfully completed the lift within the 50 seconds may advance to the next platform. If an athlete does not make the lift in the 50-second window, they will not advance to the next station and will exit the floor while their teammates move on.

Within the 50 seconds, the team must stay in order, but if someone fails an attempt, they may either continue to attempt the snatch or allow the next athlete to attempt. After all athletes have performed at least one attempt, any athlete who failed may attempt again in order, as long as there is time left in the 50 seconds.

The snatch repetition must be fully complete within the 50-second window. If the athlete is still moving at the 50-second mark, the repetition does not count.

ME Upper Body
Accessory work

Max Burpee 3 minutes

Impact Team is regional ready!
Yes, the dates are quickly approaching and we are t-minus TWO days away from the 2012 CrossFit Games North Central Regionals! We have had a good number of you asking where, when, and how much tickets are for this event, so here is a little run down on where you need to be, at what time(s) on which days, and how much the tickets for Regionals are going to be!

We are so excited to hear so many of you are interested in coming to support the CFI team, check out the Regional competition and continue to expand your interest and love for the CrossFit community. Not only is the link to the CrossFit Games site included in this post, but if you need to reference this info again it can be found on our "Events" page which is always posted on our site as well!

Here is what you need to know!

What: CrossFit Games North Central Regional

Where: McCook Athletic & Exposition
4750 South Vernon Avenue
McCook, IL 60525

When (dates): Friday, May 18- Sunday, May 20.

When (times): Friday 5/18: Team Event 1 begins at 10:00am
Team Event 2 begins at 1:24pm

Saturday 5/19: Team Event 3 begins at 9:00am
Team Event 4 begins at 11:54am

Sunday 5/20: Team Event 5 begins at Women: 8:00am; Men: 10:15am
Team Event 6 (Top 12 Teams Only!) begins at 1:00pm

For ticket purchase and to review the information above, here is the link to the North Central Regional page on the CrossFit Games website. Here you can buy single-day tickets ($10.00/day) or a full-weekend pass ($25.00). If you have any other questions, please ask! We can't wait to see you there!!

Four sets of:
Back Squat x 2-4 reps
Rest 90 seconds
Single-Arm Trap 3 Raises x 10-12 reps each arm
Rest 90 seconds;
and then,
For time:
Row 1000 Meters
100 Double-Unders

Kevin battle crying through his last rep...#commitment

Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs.)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Shoulder to Overhead (95/65 lbs.)
60 seconds of Rest
60 seconds of Burpees
120 seconds of rest;

9am Crew wearing our new CFI regional T-shirts. We have a few left... but plenty more of our others.

Come join the CFI team this weekend at the North Central Regional. All the details can be found under the events section. This is what our community is all about coming together to support one another. We will be the fourth weekend of CrossFit regionals, with the past three having been very emotional. We cannot wait to see all the amazing athletes in our region compete and see what they are capable of achieving.

The North Central region is claimed by many to be the most competitive region worldwide. Let's see if we can stand up to the hype. Yes, there are some phenomenal, stand-out athletes out there, but without the support and camaraderie of the athletes at our gyms and by the CrossFit community as a whole, this event would be nothing. There are only a select few that make it to the games in July, and Regionals are OUR CrossFit Games.

#commitment

ME Lower Body

Three rounds for time of:
Hand-Release Push-Ups x 25 reps (men)/15 reps (women)
Run 400 Meters