Coach Carl crushing the Thruster ladder at the 2011 North Central Regionals.

Yes, the dates are quickly approaching and we are t-minus 10 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!!

Testing Day
“Ten-Minute Capacity Test”
For Max Reps:
4 Minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Kettlebell Swings (24/16 kg)
Rest 60 seconds
2 Minutes of Back Squat
(males = bodyweight; females = .75 x BW)
Rest 60 seconds
1 Minute of Shoulder to Overhead (95/65 lbs.)

Coach Carlos, Tracy, and Coach Eric committing last Friday

ME Lower Body

In teams of three, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of:
20-Yard Bear Crawl Down and Back
5 Man-Makers

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

We attempt to be artistic from time to time:)

In teams of three, with only one person working at any time, complete the following as quickly as possible:
50 Handstand Push-Ups
100 Hang Power Cleans (155/105 lbs.)
150 Pull-Ups
200 Box Jumps
Partition reps amongst team members as you wish, but the team must complete each task before embarking upon the next.

Try an ice bath if you've never experienced it. It does the body good.
You don't need to be a professional athlete to take care of your body to this extent. Your body is just as important as that 40 million dollar a year basketball player, at least to me it is. Optimal health and recovery are just around the corner. Every time you step into CFI you are doing something positive for your life. Your journey doesn't end there. Many athletes ask me how they can deal with the aches and pain they feel after their WOD. A lot of the time these athletes are looking for a complicated answer, but maybe they don't need one.
I tell them to REST, ICE, EAT CLEAN, and DRINK WATER. Something as simple as not having an adequate amount of water in your system can lead to becoming more sore. Drink water throughout your day and don't substitute it for soft drinks, coffee etc...
Another question that I get asked a lot, "is taking Ibuprofen OK?" I wouldn't recommend taking these drugs, but to resort to something more conventional like ICING. Icing is a very effective way to bring down inflammation in your body. I do this every day after my workouts, whether it is an ice bath or just icing down my shoulders. The volume of my workouts have been increasing recently due to our regional team competition this May. I feel better than ever because of the extra attention I have been giving my body. We all owe it to ourselves and our bodies to feel great all year around.

Get it done!

DE Lower Body

Teams of 2

For time:
10 One-arm dumbbell snatches
Sprint
10 One-arm dumbbell snatches
Sprint
10 One-arm dumbbell snatches
Sprint
10 One-arm dumbbell snatches
Sprint
10 One-arm dumbbell snatches
Sprint
10 One-arm dumbbell snatches
Sprint