Sunday 081130

Getting hip below knee

Word on the streets is the 2009 the Crossfit Games will be held in Aromas California July 11-12. New for 2009, one must compete in a regional qualifying events to advance to the Finals.

There are 12 regions in the U.S. and 6 international regions. Each region will send the top 5 men and top 5 women to the CrossFit Games (there is no qualifier for the Affiliate Cup) Our Regional Qualifier will include 61 Affiliates in the following states:

Colorado
Illinois
Indiana
Iowa
Kansas
Minnesota
Montana
Nebraska
North Dakota
South Dakota
Wisconsin
Wyoming

The Regional event will be held at Front Range CrossFit in Denver Colorado. We will keep everyone posted as new information is available.

Workout
TABATA!
Perform the following exercises for 8 rounds of 20 seconds work (in any order), 10 seconds rest:
Rowing*
Air squat
Push-ups
Pull-ups
Sit-ups

After the 8th round of each exercise, rest 1 minute before proceeding to the next. The lowest number of reps achieved in any of the 8 rounds is the score for that particular exercise (calories burned in place of reps are used for rowing). The sum of the scores for all of the exercises gives the score for the entire workout.

*Those without access to a rower, do SDHP with a 45 lbs barbell for each 20 second segment.
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TITANFIT: Wednesday 080702