Many of you have seen us putting the Strength Sleds together this past week, and today is our first chance to take them out for a spin!  A huge thanks to our friend Aaron who turned us onto the sleds after buying one for his kids (what a great Dad!).  Also, I wanted to take the opportunity to post on the numerous events and happenings on the horizon.  Competitions, Seminars, Get-togethers, you name it…please let us know and we’ll add it to our list of things to track.  Here are the CrossFit, Olympic Weightlifting, and Powerlifting events in the coming months:

Competitions:
-CrossFit

• 30 Apr 2011–Inland Empire 2011 CF Games Open WOD 11.6–CF Inland Valley, Wildomar, CA
• 7 May 2011–Next Level Invitational–OC Marketplace, Costa Mesa, CA (Holley & Alia are competing!)
• 17-19 June 2011–CF Games SoCal Regional–CSULB, Long Beach, CA
• 29-31 July 2011–CF Games–Home Depot Center, Carson, CA

-Olympic Weightlifting

• 7 May 2011–Orange Lutheran Open–Orange Lutheran High School, Orange, CA
• 22 May 2011–TCA Summer Lift-Off–Team CrossFit Academy, Monrovia, CA
• 28 May 2011–Invictus Open–Invictus Fitness, San Diego, CA
• 4 June 2011–PHAT Elvis/High Voltage Open–CF High Voltage, Burbank, CA
• 15-17 July 2011–National Weightlifting Championships–Mid America Center, Council Bluffs, IA
• 7 Aug 2011–California State Games–Town & Country Resort, San Diego, CA

-Powerlifting

• 30 Apr 2011–Intrepid in-house Powerlifting Meet–more info to come
• 5-6 Aug 2011–California State Games–Town & Country Resort, San Diego, CA

We enjoy teaching just as much as you all enjoy learning.  Here are some various seminars and courses that will be in our area and are open to you (meaning you don’t have to have any certifications to attend).  If you’re interested in attending a CF Level 1 Course and/or training to become an Intrepid Coach, please let Ruth or I know!

Seminars & Continuing Education:

• 7-8 May 2011–CF Football Trainer Course–CrossFit Las Vegas, Las Vegas, NV
• 7-8 May 2011–Kettlebell Trainer Course–CrossFit 714, Orange CA
• 14-15 May 2011–USA Weightlifting Level 1 Course–CSU Fullerton, Fullerton, CA
• 21-22 May 2011–CF Level 1 Course–UCSD, San Diego, CA
• 28-29 May 2011–CF Powerlifting Trainer Course–CrossFit Brea, Fullerton, CA
• 11-12 June 2011–CF Level 1 Course–CrossFit 714, Orange, CA
• 11 June 2011–Whole9 Nutrition Workshop–CrossFit Las Vegas, Las Vegas, NV
• 18-19 June 2011–CF Olympic Lifting Trainer Course–CrossFit Las Vegas, Las Vegas, NV
• 25-26 June 2011–CF Level 1 Course–CrossFit San Diego, San Diego, CA
• 25-26 June 2011–Weightlifting Seminar Level 1–Catalyst Athletics, Sunnyvale, CA
• 26 June 2011–Everyday Paleo Seminar–CF Inland Valley, Wildomar, CA
• 23-24 July 2011–CF Level 1 Course–CrossFit Brand X, Ramona, CA
• 23-24 July 2011–CF Olympic Lifting Trainer Course–UCSD, San Diego, CA
• 27-28 Aug 2011–CF Endurance Trainer Course–CF Ventura, Ventura, CA
• 10-11 Sep 2011–CF Olympic Lifting Trainer Course–CF Riverside, Riverside, CA
• 24 Sept 2011–CF Movement & Mobility Trainer Course–CF Ventura, CA
• 3-4 Dec 2011–CF Endurance Trainer Course–CrossFit 714, Orange, CA
• 17-18 Dec 2011–CF Olympic Lifting Trainer Course–UCSD, San Diego, CA

WOD 04.16.11

Rope Climb Skillwork (when not sprinting)

Prowler Challenge #1
· Number of Sprints – 6
· Rest period of each sprint – 60 seconds
· Distance of each sprint– 40 yards
· Weight on Prowler – 140lbs total
· Alternate between horns (vertical black posts) and highest low handle.

*Courtesy of Elite FTS & Jim Wendler*

Cash Out with 3 Sets of Pallof Press