Monday 120507 Announcements and Diane

Every other Monday there are new Habit Slips hanging up on the chalkboard for you to fill in and take home.  One habit is directed at something physical… the other will have something to with food/nutrition.  Check off the boxes daily when you have done what you said you were going to do and then after two weeks- record your success on the Big Chalkboard with a STAR! At that point, you will choose 2 more habits to focus on- but let’s deal with that in 2 weeks.  Don’t have a square on the Big Chalkboard yet- do that TODAY!

A new strength cycle begins today at 6pm- with Bench press as the targeted movement.  Monday nights are dedicated to maximum efforts and Wednesday nights focus on dynamic efforts- moving quickly with sub maximal loads.  If you wonder whether or not these strength classes work… ask Donny- with a 20kg PR on his deadliest after attending in April.

Welcome new OnRampers tonight at 7pm.  You might not realize it- but you have just taken a big first step towards a dramatic change in your physical training.  It is a bonus that you will also see changes elsewhere and you can just take our word for it at this point.

CFM Trailrunners were out on the Backbone Trail yesterday on el Seis de Mayo… all 5.2 miles of the scenic northbound Newton Canyon Trail.  Nils, Sharla, Scott, David, Mike and Bill were up for the challenge… Kendra, Finn and Jack used the morning for a nature hike.  And then there was Kristie’s!

CrossFit Games’ Regionals competitions have been going on all over the world- with 7 regions completing competition to date.  Chris Spealler barely squeaked into 3rd place ensuring a position in his 5th CF Games.  So now we have 2 “good guys” to cheer for with both Chris and Laurie “heading to Carson” in July.  Today’s WOD is WOD 1 for regionals competition.  Watch Spealler set the record, finishing this in 1:52.  That is NOT a typo!  And yes, we would have no repped him a few times on those deadlifts!

And remember, Regionals are happening this coming weekend Friday-Sunday in sunny Pomona.  The HSPU chalkboard has a list of people interested in attending AND carpooling.  Get out there and spectate!

Contraband from Lisette’s recent trip to see the retired General Castro.

Monday’s WOD: class times at 7, 9, 10am and 5pm.  Strength class at 6pm and OnRamp at 7pm.
Diane “Girl WOD” and CrossFit Games Regionals WOD #1
21-15-9 reps/round for time of:
100/75kg Deadlift
Handstand Push ups
Post scaling and times to chalkboard/journals.