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Mud Run Teams
Hey CFTers, I have a few announcements! First, below are the 2012 Camp Pendleton Mud Run Teams. We have quite a few openings so, if you are interested in filling one of the vacant spots let me know ASAP as I see them filling up quickly!!! Second, for you that are doing the body scans at CrossFit Murrieta next week I am getting the time slots that are open tonight and I will post them on the blog ASAP. Please sign up through the comments so I can get the times over to them. Finally, there will be open gym tomorrow from 11 am-1 pm.
Mud Run Teams:
The team captains are in red and will be responsible for ensuring all the runners have their race bibs.
Team 1:
Jayme
Camille
Melissa
Kim
Shauna
Team 2:
Nick
Phil
Chris S
Armando
LL
Team 3:
Shaun Grove
Matt Boxell
Chris B
Michael
Team 4:
Sherrie
Shaunna
Stephanie
Lauren Hoxmeier
Debby
Team 5:
Stefan
P (LL)
AJ
The teams are not finalized and we can make some changes if we need to. It looks like we have 7 spots open. The cost is $62 and I can just charge it to your account if you are filling one of the open spots. Thanks everyone and I can't wait to do this with you all.
WOD:
For Time:
200 meter Farmer's Carry
100 Burpee Box Jumps
200 meter Farmer's Carry
The Farmer's Carry will be done with a 53 lb KB in each hand for guys and a 35 lb. KB in each hand for the ladies.
Friday Chipper
I want to say thanks to the late night cleaning party crew that helped out to clean up a lot of drywall dust! I love the way CrossFit Temecula athletes come together to help out in anyway they can. I'm truly lucky to have such great people here at this box. Once again, thank you guys!
WOD:
600 meter run
50 Double Unders
40 Tactical Lunges
30 Pullups
20 Knees-2-Elbows
10 Handstand Pushups
400 meter run
10 HSPU
20 Knees-2-Elbows
30 Pullups
40 Tactical Lunges
50 Double Unders
600 meter run
Thursday
This is a quick video with Mark Rippetoe talking about the jumping position in respect to where the bar should be on the leg when you jump. Great video...make sure you watch it!
Strength:
5-5-5-5-5 of Hang Power Clean
WOD:
5 rounds for time of:
10 Tuck Jumps
15 KB Swings (53/35)
Wednesday
Skill:
5-5-5-5-5-5-5-5 of Ring Dips
WOD:
"Karen"
For Time:
150 Wall Balls (20/14)
Tuesday
Skill:
We will be going over the sumo deadlift hi-pull, snatch, and overhead squat.
WOD:
20 min AMRAP of:
9 SDHP
7 Hang Power Snatches
9 Overhead Squats
Monday
This Tuesday, May 15th, we will be starting a squat program known as the Hatch Squat Program. This program was developed by Gayle Hatch, the 2004 Olympic Coach. The way it works is you will be doing 2 days of squatting. The workouts are all backsquats followed by a front squat workout. This program will not be factored into my daily programming for the box. That being said, you might have to take some more rest than usual. But, if you are serious about getting a lot stronger than you are now this is the way to do it.
This will be held every Tuesday and Friday morning at 6:15 am and will last for 12 weeks. This will only be for the dedicated so, please don't do this if you just want to try it out for a few days. If you are interested please let me know so I can print you out a tracking sheet in order to keep records of the weight you are squatting. I'm really excited to do this program and see all of the results we will get from it.
Skill:
KB Snatch review
WOD:
"Secret Service Snatch Test"
10 minute AMRAP of:
KB Snatches (53/35)
This test is used in the selection process for the U.S. Secret Service. You can put the KB down and switch arms as much as you would like.
2012 Camp Pendleton Mud Run
Calling all CFT Mud-Runners!
Ok, CFT’ers------it's getting near, and we are going to have some fun! We encourage any and all to come spectate and support friends and family. Below is the list of the teams, some logistical details, and some tips from past Mud Run Participants.
Race Date: Saturday, June 2nd
Race Start Time: 9 a.m.
The plan is to meet at the box at 7 a.m. to car pool and get to the base in time to make our registration changes and to sign the medical waivers. If you would prefer to drive yourself here is some information on directions and parking, but please make sure you give yourself enough time to park, get on the shuttle to arrive at the tent area by 8 a.m.
DIRECTIONS, PARKING & SHUTTLES: I-5 North to Camp Pendleton exit or I-5 South to Harbor Drive exit. Enter the Camp Pendleton main gate. Continue on Vandegrift, following the RACE EVENT signs (8.5 miles) to the Lake O’Neill Recreation area. You will be directed to parking and shuttled to the race start area. ARRIVE EARLY - allow a MINIMUM of ONE and A HALF HOURS to drive from the front gate, park, shuttle, & check-in. Race start is 9:00am sharp. When aboard the base, please follow all posted speed limits.
I will post a team roster in the gym on Monday so, everyone can see their teams
It would be great if everyone could wear a red T-shirt (preferably a CrossFit Temecula shirt if you have one) to make it easy to identify your teammates. Feel free to be creative and make your own or decorate your own as you wish.
Here's some tips passed on to me from a few folks have done it before:
Wear waterproof sun block with a high SPF UVA/UVB rating.
Bring sun glasses.
Bring trash bags for your dirty and clean clothes and flip flops for the after festivities.
Bring a little cash if you want a beer or snack after.
Bring a small snack for before the run starts
Bring Duct Tape for you shoes. It helps keep your shoes on your feet in the mud and keeps the pebbles out!
5k Day
We are running a 5 k today do, be sure to bring shoes you would run in, iPods, water, etc.
