ANNOUNCEMENT: CFEC is proud to announce its 2010 Affiliate Cup Team for the 2010 Regional Qualifiers for the 2010 CrossFit Games. We will carry 3 men and 3 women with 4 alternates. The women's team consists of Emily Baker, Rebecca Moore and Amelia Kenner, with Julia Cruz-Fallica and Yvette Vasquez as alternates.  The men's team will have JoJo Craig, Matt Lodin and Don Hurst, with James Berry and Steve Fallica as alternates. We appreciate all the athletes that worked out very hard to earn a spot to represent CFEC at the Regionals. Thank you all so much. Keep your workout schedule clear for team workouts that are starting this week.

1 Power Snatch 75#/53#

1 Overhead Forward Lunge Right

1 Overhead Forward Lunge Left

1 Overhead Squat

Every 30 seconds for 10 minutes.

Then.

20 Front Squat @ 50% 1RM

15 Front Squat @ 65%

10 Front Squat @ 75%

5 Front Squat @ 90%

Then.

200 AbMat Sit Ups.

Post Rx'd or not, loads and time.

Coaching Tips:  Scale load and movements to match your current fitness level. Mental toughness as well as physical efficiency will be the challenge in the overhead workout. Keep your shoulders active throughout and the stress to the shoulders will be minimized. It's only 10 minutes. The second portion of the workout is not timed, but keep the rest primarily to the changing of the weights. The sit ups will be timed.

Dallas Hartwig and Melissa Urban of Whole9, in town to give a nutritional seminar at Chula Vista Fire Department, came by CFEC to get in a little workout. They didn't push too hard as they will be at Coach Burgener's gym tomorrow. Thanks for the visit you two.