My Original Crew of guys from the NAC. These are my boys. Alan, Matty, Don, Sinclair, Brickhouse, Ron S.,Chips, Ron A.  Photo taken 2/27/09. Was this everyone? Am I missing someone?

11/1/09 Alot of the New Crew with some of the old guard faces in there.

Competitors; A gold, silver and bronze kettlebell is awaiting your success. If and which color you take home is up to you. Some of you are going to be at a similar conditioning level. The ones that come out on top will have become more comfortable with the uncomfortable. Every second is sure to count. Whatever you do just keep moving forward. One rep now is one less rep to be done. Get some.

Workouts, and location of event (Near Jamboree and Main in Irvine) will be revealed on tomorrow nights blog.

WOD

Group WOD

A1.Front Squat

5-5-3-3-3-1-1-1

No rest

A2. HSPU amrap

Rest 3 minutes bw sets

B. 25 ManMakers for time (men 20#, women 12#)

Competitor WOD

Last wod before comp. Intensity is low on purpose. Intent is to keep things sharp but not fatigue. Thurs and Friday is off. Sleep well. Positive thoughts. You guys have worked very hard these last two months. Ignore any doubts you have in your mind. It is normal to feel nervous at this time. Everyone is. You are in the best shape of your life. You are ready.

3 sets for total reps;
20 sec double unders for reps
40 sec rest
20 sec sit ups for reps
40 sec rest
20 sec KBS – 1.5 pd for reps
40 sec rest