Mark averaged less than third place on every event on Saturday.  Despite his injury, he finished 7th overall

I wanted to write today on how well Mark was doing before his unfortunate injury on the obstacle course this Saturday at Pound for Pound. Also, I'd like to express my respect for all other competitors in his division and recognize that anything can happen in a competition.  I'm merely presenting the leaderboard and expressing my own opinion.

Mark's point spread from the competition is below, check it out and then continue to read on.  Amazingly, he had the best score in three events which is crazy enough already. He also finished 3rd, 4th, and 6th in the other three events before his injury.  Since Event 4 and Event 7 were the two events Mark wasn't able to complete, he received two 16's, which again, are the events that he had to submit a score of zero for as a result of his injury.  Aside from these, he averaged 2.6 points per event which would have him end the competition with 21 total points.  This would have given Mark the opportunity to take 1st Place by 7 points as the winner of his division had 28 points.

Event 1: 3
Event 2: 6
Event 3: 1
Event 5: 1
Event 6: 4
Event 8: 1
Total Points over 6 events: 16

Two Unfinished Events:
Event 4: 16
Event 7: 16
Total Points in two unfinished events: 32

Grand Total: 48 Points (finishing 7th Place Overall)

Raw Results: http://www.crossfitmontgomery.com/pound4pound/results/

It's interesting to know that despite taking last place in two events, he still managed to finish 7th overall with 48 points.  We've got high hopes for him in the future as he did phenomenally well at this competition.  Again, I think it's important to realize how awesome Mark was doing before his unfortunate injury on the obstacle course.  His surgery went well and his doctor explained that he would be able to lift just as much as he was before the injury by January.  I'm sure Mark is determined to prove his doctor right and/or exceed his doctors expectations, so let's continue to pray for his recovery!

All Team and Individual Events for 2013 Reebok CrossFit Games Regionals Released!

2013 Pound for Pound Competitors who represented CrossFit Trussville:
Alan Curtis - Individual
Mark Mehringer - Individual
James Buxton - Individual
Wes "Frydaddy" Frydendahl - Individual
Kristyn Ramsey - Team
Lacy Isbell - Team
Patrick Barr - Team
Andrew Rape - Team
Candace Graham - Team
Shea Harland - Team
Josh Holt - Individual
Curt Couchman - Individual
Jared Box - Individual
Drew Gilmer - Individual
Blair Perkins - Individual
Katelyn Reed - Team
Renae Reed - Team
Drew Reed - Team
J'Cee Hyatt - Team

Check out all of the progress on the 2013 CrossFit Open here: http://games.crossfit.com/

CrossFit Trussville does the Harlem Shake

Check out the Filthy Fifty Facebook page here

Upcoming Events

THE GORUCK CHALLENGE - May
Competitor: $140
Challenge: Birmingham, AL
Event Date: Friday, May 31, 2013 09:00 PM
One Cadre, using methods taught in Special Operations, builds you and your small class into a team. You will face both mental and physical adversity, but our goal is to show you what you can overcome. Your team is always priority and the reason why our pass rate is over 94%.

Filthy Fifty Fundraiser
Date: Saturday, June 1, 2013
Competitor: $35 (Includes an Event T-shirt)
Divisions: Rx/Scaled/Master's
Location: CrossFit Trussville - 139 Railroad Street, Trussville, AL 35173
Benefiting: No Longer
Website: www.no-longer.com
CrossFit Trussville is hosting the second Annual Filthy Fifty Fundraiser and competition on June 1st, 2013 with all proceeds going directly to building an orphanage in the Dominican Republic. We've got some fantastic prizes for winners. RX and Scaled divisions will be available for veteran CrossFitters and first-time competitors.
The No Longer Vision: "We are a group of nine individuals whom God brought together to advocate for “the least of these”.  We desire for God to use No Longer to radically change the lives of orphans in the Dominican Republic.  We urge others to join with us in God’s movement, knowing that our hearts and lives will be challenged beyond our comfort level.  We will No Longer sit on the sidelines and simply pity those in need. Rather, we are mandated to do something until there are No Longer orphans in need."
Registration Opens: May 1, 2013

The Roulette Games
This event in Locust Grove, GA has both an Individual and Team competition.  Due to popular demand, the WODs have been released!  Check out the info here.
http://www.thegaragegames.com/events/the-roulette-games-2013/

The I CAN Games
This event is back!  After a very successful event last year, CrossFit Hilton Head is committed to upping the stakes this year and having an even better competition.  This is an Individual and Team competition. Check out the promo video below and the link to register as well!   
http://www.thegaragegames.com/events/the-i-can-games/

Without Limits
This 2-day, Individual only competition in Montgomery, AL promises to test your capacity and show you the sky is the limit.  Come be a part of the 1st ever 'Without Limits' Garage Games event.
http://www.thegaragegames.com/events/without-limits/

CrossFit Trussville - Real People. Unreal Results.

Buy-In

Grab a Rope, Circle Up:

Group Tabata Warm-Up

Workout of the Day

"Stepping Stones"

200 Double-Unders

Then immediately transition to:

Three Rounds of:
15 Back Squat 115/75#
200m Run

Then immediately transition to:

30 Wallball 10'/8', 30#/20#
25 Burpees

Then immediately transition to:

125 AbMat Situps

Post total time to leaderboard.

Jared's first competition, and he brings home a solid 2nd Place finish in his division

I wanted to congratulate everyone from this weekend who competed and worked their hardest throughout each event.  We had 3 athletes get on the podium (which was very exciting for us).  Patrick and Andrew finished first in the Advanced Team division, and Jared finished 2nd in the Intermediate Individual division.  Andrew and Patrick were the heaviest team in their division (thanks to Andrew at 215lbs) and they still managed to pull off the win in a pound-for-pound event.  A very exciting weekend indeed!  Again, congratulations to everyone :) We are all so proud of you guys!  We'll keep you posted on competitions as they continue to arise!  I'll be writing tomorrow's article on Mark, and everything that's going on with him since his injury on Saturday.  But I want to ask that everyone continues to keep him in your prayers.  His surgery went well and he will be on the road to recovery soon enough.

All Team and Individual Events for 2013 Reebok CrossFit Games Regionals Released!

The events for Pound for Pound have been announced! Check them out here: http://www.crossfitmontgomery.com/pound4pound/events/

2013 Pound for Pound Competitors who represented CrossFit Trussville:
Alan Curtis - Individual
Mark Mehringer - Individual
James Buxton - Individual
Wes "Frydaddy" Frydendahl - Individual
Kristyn Ramsey - Team
Lacy Isbell - Team
Patrick Barr - Team
Andrew Rape - Team
Candace Graham - Team
Shea Harland - Team
Josh Holt - Individual
Curt Couchman - Individual
Jared Box - Individual
Drew Gilmer - Individual
Blair Perkins - Individual
Katelyn Reed - Team
Renae Reed - Team
Drew Reed - Team
J'Cee Hyatt - Team

If you are registered for #4# you can grab a Competitor T-Shirt! They are $25 and are now available :)  We'd love all competitors to wear these bad boys when they represent us outside of our box.  Represent us, represent Christ, and do your thing.  Fear God. Train Hard. #letsgo

Verse on the shirt: "so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God."

Check out all of the progress on the 2013 CrossFit Open here: http://games.crossfit.com/

CrossFit Trussville does the Harlem Shake

Check out the Filthy Fifty Facebook page here

Upcoming Events

THE GORUCK CHALLENGE - May
Competitor: $140
Challenge: Birmingham, AL
Event Date: Friday, May 31, 2013 09:00 PM
One Cadre, using methods taught in Special Operations, builds you and your small class into a team. You will face both mental and physical adversity, but our goal is to show you what you can overcome. Your team is always priority and the reason why our pass rate is over 94%.

Filthy Fifty Fundraiser
Date: Saturday, June 1, 2013
Competitor: $35 (Includes an Event T-shirt)
Divisions: Rx/Scaled/Master's
Location: CrossFit Trussville - 139 Railroad Street, Trussville, AL 35173
Benefiting: No Longer
Website: www.no-longer.com
CrossFit Trussville is hosting the second Annual Filthy Fifty Fundraiser and competition on June 1st, 2013 with all proceeds going directly to building an orphanage in the Dominican Republic. We've got some fantastic prizes for winners. RX and Scaled divisions will be available for veteran CrossFitters and first-time competitors.
The No Longer Vision: "We are a group of nine individuals whom God brought together to advocate for “the least of these”.  We desire for God to use No Longer to radically change the lives of orphans in the Dominican Republic.  We urge others to join with us in God’s movement, knowing that our hearts and lives will be challenged beyond our comfort level.  We will No Longer sit on the sidelines and simply pity those in need. Rather, we are mandated to do something until there are No Longer orphans in need."
Registration Opens: May 1, 2013

Low Country Clash
One day, 4-person team event in Savannah, GA next Saturday May 4th.  This is the 3rd year CrossFit Hyperformance has put it on and it promises to be a fun event once again!
http://www.thegaragegames.com/events/low-country-clash/

The Roulette Games
This event in Locust Grove, GA has both an Individual and Team competition.  Due to popular demand, the WODs have been released!  Check out the info here.
http://www.thegaragegames.com/events/the-roulette-games-2013/

The I CAN Games
This event is back!  After a very successful event last year, CrossFit Hilton Head is committed to upping the stakes this year and having an even better competition.  This is an Individual and Team competition. Check out the promo video below and the link to register as well!   
http://www.thegaragegames.com/events/the-i-can-games/

Without Limits
This 2-day, Individual only competition in Montgomery, AL promises to test your capacity and show you the sky is the limit.  Come be a part of the 1st ever 'Without Limits' Garage Games event.
http://www.thegaragegames.com/events/without-limits/

CrossFit Trussville - Real People. Unreal Results.

Buy-In

SMFR (Rolling Out)
Glutes/Hammies/IT Band

Agility Ladder
Skills and Drills

Workout of the Day

Complete for time:

"Fractured Runny Angie"

Complete Four Rounds of:
Run 400 meters
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

Post time to leaderboard.

A handful of our athletes just before the competition began, competing along side family

I wanted to take today to bring about the point of why I recommend competing as soon as possible.  One reason is that they truly are enjoyable (after the fact, not so much during (: ) and a ton of respect for your fellow athletes is built during and throughout the competition.  And the second, and more important reason is that they highlight our weaknesses and give us the opportunity to have a more pointed goal in our daily training.  "Working out" is different from training.  Training means you understand the significance of what you're doing that day and look to improve yourself in order to be better than the day before.  When you jump into a competition you learn the difference of the two.  I had many athletes come up to me and tell me how much fun they were having. It's a blast truly.  And if you haven't yet, we've got the Filthy Fifty Fundraiser and Competition coming up in just a few weeks that I absolutely recommend you register for.  Check out the link on the right hand side of our website for direction!

All Team and Individual Events for 2013 Reebok CrossFit Games Regionals Released!

The events for Pound for Pound have been announced! Check them out here: http://www.crossfitmontgomery.com/pound4pound/events/

2013 Pound for Pound Competitors who represented CrossFit Trussville:
Alan Curtis - Individual
Mark Mehringer - Individual
James Buxton - Individual
Wes "Frydaddy" Frydendahl - Individual
Kristyn Ramsey - Team
Lacy Isbell - Team
Patrick Barr - Team
Andrew Rape - Team
Candace Graham - Team
Shea Harland - Team
Josh Holt - Individual
Curt Couchman - Individual
Jared Box - Individual
Drew Gilmer - Individual
Blair Perkins - Individual
Katelyn Reed - Team
Renae Reed - Team
Drew Reed - Team
J'Cee Hyatt - Team

If you are registered for #4# you can grab a Competitor T-Shirt! They are $25 and are now available :)  We'd love all competitors to wear these bad boys when they represent us outside of our box.  Represent us, represent Christ, and do your thing.  Fear God. Train Hard. #letsgo

Verse on the shirt: "so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God."

Check out all of the progress on the 2013 CrossFit Open here: http://games.crossfit.com/

CrossFit Trussville does the Harlem Shake

Check out the Filthy Fifty Facebook page here

Upcoming Events

Pound for Pound 2013
Location: 1215 Madison Avenue, Montgomery, Alabama 361
Date: Saturday, May 11, 2013
CrossFit Montgomery is hosting the third annual Pound For Pound (A.K.A. #4#), a one-day fitness competition. Scoring and weights used in the workouts for advanced and intermediate athletes will be scaled based on the body weight of the athlete. We ask: Are you the fittest pound for pound?
Pound For Pound 2013 is powered by Wright Equipment. This year's event is a fundraiser for the Special Operations Warrior Foundation (SOWF). The event is free and open to spectators; however, monetary donations for SOWF will be encouraged at the event.

More information is available on our website: www.crossfitmontgomery.com/pound4pound.

THE GORUCK CHALLENGE - May
Competitor: $140
Challenge: Birmingham, AL
Event Date: Friday, May 31, 2013 09:00 PM
One Cadre, using methods taught in Special Operations, builds you and your small class into a team. You will face both mental and physical adversity, but our goal is to show you what you can overcome. Your team is always priority and the reason why our pass rate is over 94%.

Filthy Fifty Fundraiser
Date: Saturday, June 1, 2013
Competitor: $35 (Includes an Event T-shirt)
Divisions: Rx/Scaled/Master's
Location: CrossFit Trussville - 139 Railroad Street, Trussville, AL 35173
Benefiting: No Longer
Website: www.no-longer.com
CrossFit Trussville is hosting the second Annual Filthy Fifty Fundraiser and competition on June 1st, 2013 with all proceeds going directly to building an orphanage in the Dominican Republic. We've got some fantastic prizes for winners. RX and Scaled divisions will be available for veteran CrossFitters and first-time competitors.
The No Longer Vision: "We are a group of nine individuals whom God brought together to advocate for “the least of these”.  We desire for God to use No Longer to radically change the lives of orphans in the Dominican Republic.  We urge others to join with us in God’s movement, knowing that our hearts and lives will be challenged beyond our comfort level.  We will No Longer sit on the sidelines and simply pity those in need. Rather, we are mandated to do something until there are No Longer orphans in need."
Registration Opens: May 1, 2013

Low Country Clash
One day, 4-person team event in Savannah, GA next Saturday May 4th.  This is the 3rd year CrossFit Hyperformance has put it on and it promises to be a fun event once again!
http://www.thegaragegames.com/events/low-country-clash/

The Roulette Games
This event in Locust Grove, GA has both an Individual and Team competition.  Due to popular demand, the WODs have been released!  Check out the info here.
http://www.thegaragegames.com/events/the-roulette-games-2013/

The I CAN Games
This event is back!  After a very successful event last year, CrossFit Hilton Head is committed to upping the stakes this year and having an even better competition.  This is an Individual and Team competition. Check out the promo video below and the link to register as well!   
http://www.thegaragegames.com/events/the-i-can-games/

Without Limits
This 2-day, Individual only competition in Montgomery, AL promises to test your capacity and show you the sky is the limit.  Come be a part of the 1st ever 'Without Limits' Garage Games event.
http://www.thegaragegames.com/events/without-limits/

CrossFit Trussville - Real People. Unreal Results.

Buy-In

Alternating Stations, 1M each, no rest b/t:
Three Rounds through:
Row
Hamstring Mobility
Banded Back Extensions
Samson Lunge
Pullups

Workout of the Day

Complete for maximum reps and for time:

25 Minutes to work through:

Front Squat 7x1
(1, 1, 1, 1, 1, 1, 1)
Establish a New 1 Rep Max

For intermediate/beginner athletes:

Front Squat 7x5
(5, 5, 5, 5, 5, 5, 5)
Complete 5 reps of FS every 2 minutes.

Post max weight lifted to board.

The CFT family represented like champions on Saturday, truly an awesome experience

The first thing I would like to say is "Wow".  I was truly humbled by the amount of 1) competitors, 2) athletes who came to support, and 3) family and friends who came to support.  Last year we had 5 athletes come to this competition and represent us, but this year we had 22 athletes compete and at least 30 (probably 40) others come to support them.  The photo above was after everything was over (about 7:30pm) and everyone else had already gone, but CFT was still representing strong.  I'll be writing articles this week dedicated solely to the competition and things that happened throughout.  But I just wanted to start off the week by letting you all know that I am so proud of each and every one of you, competitors and spectators alike.  You all are so awesome and God has truly blessed us all.  Also, let's have fun today as we complete the final event of the competition!

All Team and Individual Events for 2013 Reebok CrossFit Games Regionals Released!

The events for Pound for Pound have been announced! Check them out here: http://www.crossfitmontgomery.com/pound4pound/events/

2013 Pound for Pound Competitors who represented CrossFit Trussville:
Alan Curtis - Individual
Mark Mehringer - Individual
James Buxton - Individual
Wes "Frydaddy" Frydendahl - Individual
Kristyn Ramsey - Team
Lacy Isbell - Team
Patrick Barr - Team
Andrew Rape - Team
Candace Graham - Team
Shea Harland - Team
Josh Holt - Individual
Curt Couchman - Individual
Jared Box - Individual
Drew Gilmer - Individual
Blair Perkins - Individual
Katelyn Reed - Team
Renae Reed - Team
Drew Reed - Team
J'Cee Hyatt - Team

If you are registered for #4# you can grab a Competitor T-Shirt! They are $25 and are now available :)  We'd love all competitors to wear these bad boys when they represent us outside of our box.  Represent us, represent Christ, and do your thing.  Fear God. Train Hard. #letsgo

Verse on the shirt: "so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God."

Check out all of the progress on the 2013 CrossFit Open here: http://games.crossfit.com/

CrossFit Trussville does the Harlem Shake

Check out the Filthy Fifty Facebook page here

Upcoming Events

Pound for Pound 2013
Location: 1215 Madison Avenue, Montgomery, Alabama 361
Date: Saturday, May 11, 2013
CrossFit Montgomery is hosting the third annual Pound For Pound (A.K.A. #4#), a one-day fitness competition. Scoring and weights used in the workouts for advanced and intermediate athletes will be scaled based on the body weight of the athlete. We ask: Are you the fittest pound for pound?
Pound For Pound 2013 is powered by Wright Equipment. This year's event is a fundraiser for the Special Operations Warrior Foundation (SOWF). The event is free and open to spectators; however, monetary donations for SOWF will be encouraged at the event.

More information is available on our website: www.crossfitmontgomery.com/pound4pound.

THE GORUCK CHALLENGE - May
Competitor: $140
Challenge: Birmingham, AL
Event Date: Friday, May 31, 2013 09:00 PM
One Cadre, using methods taught in Special Operations, builds you and your small class into a team. You will face both mental and physical adversity, but our goal is to show you what you can overcome. Your team is always priority and the reason why our pass rate is over 94%.

Filthy Fifty Fundraiser
Date: Saturday, June 1, 2013
Competitor: $35 (Includes an Event T-shirt)
Divisions: Rx/Scaled/Master's
Location: CrossFit Trussville - 139 Railroad Street, Trussville, AL 35173
Benefiting: No Longer
Website: www.no-longer.com
CrossFit Trussville is hosting the second Annual Filthy Fifty Fundraiser and competition on June 1st, 2013 with all proceeds going directly to building an orphanage in the Dominican Republic. We've got some fantastic prizes for winners. RX and Scaled divisions will be available for veteran CrossFitters and first-time competitors.
The No Longer Vision: "We are a group of nine individuals whom God brought together to advocate for “the least of these”.  We desire for God to use No Longer to radically change the lives of orphans in the Dominican Republic.  We urge others to join with us in God’s movement, knowing that our hearts and lives will be challenged beyond our comfort level.  We will No Longer sit on the sidelines and simply pity those in need. Rather, we are mandated to do something until there are No Longer orphans in need."
Registration Opens: May 1, 2013

Low Country Clash
One day, 4-person team event in Savannah, GA next Saturday May 4th.  This is the 3rd year CrossFit Hyperformance has put it on and it promises to be a fun event once again!
http://www.thegaragegames.com/events/low-country-clash/

The Roulette Games
This event in Locust Grove, GA has both an Individual and Team competition.  Due to popular demand, the WODs have been released!  Check out the info here.
http://www.thegaragegames.com/events/the-roulette-games-2013/

The I CAN Games
This event is back!  After a very successful event last year, CrossFit Hilton Head is committed to upping the stakes this year and having an even better competition.  This is an Individual and Team competition. Check out the promo video below and the link to register as well!   
http://www.thegaragegames.com/events/the-i-can-games/

Without Limits
This 2-day, Individual only competition in Montgomery, AL promises to test your capacity and show you the sky is the limit.  Come be a part of the 1st ever 'Without Limits' Garage Games event.
http://www.thegaragegames.com/events/without-limits/

CrossFit Trussville - Real People. Unreal Results.

Buy-In

Spealler Warm-Up

Dynamic Mobility

Partner Up then complete 40 Alternating Wallball

WoD Set-Up

Workout of the Day

Complete for maximum reps and for time:

"#4# Final Event"

15 Power Snatch
ME Toes-to-Bar

Rest 1 Minute

15 Thrusters
ME Burpees 45#

Rest 1 Minute

15 Power Cleans
ME Box Jumps 30"/24"

Rest 2 Minutes

Then, for time:
10 Power Snatch
20 Toes-to-Bar
10 Thrusters
20 Burpees 45#
10 Power Cleans
20 Box Jumps 30"/24"

Rx barbell weight is 75% of your teams average bodyweight.
During the timed portion, partners must alternate every 5 reps.
During the AMRAP's, score is equal to the sum of the T2B, BrP, and BJ.

Andrew and Patrick's score on Saturday 95/45/55 = Rx 195/2:30

Post total reps completed and time to board.

It's here, let's do this ladies and gentlemen, Pound for Pound 2013

Okay guys, first things first, unfortunately, the 5:00pm, 6:00pm, and 7:00pm classes will be CLOSED today. All other classes are indeed OPEN.  We've got to be in Montgomery by 8:00pm to get registered for Pound for Pound. So to all competitors, you must leave by 5:00pm to ensure that you will make the 2 hour drive in time to make it for weigh-in's (which begin at 5:00pm and end at 8:00pm).  Also, Saturday, events begin at 8:00am and run through 6:00pm, so anyone looking to spectate can make arrangements to come at anytime.  With 22 competitors from CFT working through this competition, there will ALWAYS be at least one athlete going.  So, let's focus on the end result and make weight! Most importantly though, go in to Saturday feeling great!

The events for Pound for Pound have been announced! Check them out here: http://www.crossfitmontgomery.com/pound4pound/events/

2013 Pound for Pound Competitors representing CrossFit Trussville:
Alan Curtis - Individual
Mark Mehringer - Individual
James Buxton - Individual
Wes "Frydaddy" Frydendahl - Individual
Kristyn Ramsey - Team
Lacy Isbell - Team
Patrick Barr - Team
Andrew Rape - Team
Candace Graham - Team
Shea Harland - Team
Josh Holt - Individual
Curt Couchman - Individual
Jared Box - Individual
Drew Gilmer - Individual
Blair Perkins - Individual
Katelyn Reed - Team
Renae Reed - Team
Drew Reed - Team
Johnny Postell - Individual
J'Cee Hyatt - Team

If you are registered for #4# you can grab a Competitor T-Shirt! They are $25 and are now available :)  We'd love all competitors to wear these bad boys when they represent us outside of our box.  Represent us, represent Christ, and do your thing.  Fear God. Train Hard. #letsgo

Verse on the shirt: "so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God."

Check out all of the progress on the 2013 CrossFit Open here: http://games.crossfit.com/

CrossFit Trussville does the Harlem Shake

Check out the Filthy Fifty Facebook page here

Upcoming Events

Pound for Pound 2013
Location: 1215 Madison Avenue, Montgomery, Alabama 361
Date: Saturday, May 11, 2013
CrossFit Montgomery is hosting the third annual Pound For Pound (A.K.A. #4#), a one-day fitness competition. Scoring and weights used in the workouts for advanced and intermediate athletes will be scaled based on the body weight of the athlete. We ask: Are you the fittest pound for pound?
Pound For Pound 2013 is powered by Wright Equipment. This year's event is a fundraiser for the Special Operations Warrior Foundation (SOWF). The event is free and open to spectators; however, monetary donations for SOWF will be encouraged at the event.

More information is available on our website: www.crossfitmontgomery.com/pound4pound.

THE GORUCK CHALLENGE - May
Competitor: $140
Challenge: Birmingham, AL
Event Date: Friday, May 31, 2013 09:00 PM
One Cadre, using methods taught in Special Operations, builds you and your small class into a team. You will face both mental and physical adversity, but our goal is to show you what you can overcome. Your team is always priority and the reason why our pass rate is over 94%.

Filthy Fifty Fundraiser
Date: Saturday, June 1, 2013
Competitor: $35 (Includes an Event T-shirt)
Divisions: Rx/Scaled/Master's
Location: CrossFit Trussville - 139 Railroad Street, Trussville, AL 35173
Benefiting: No Longer
Website: www.no-longer.com
CrossFit Trussville is hosting the second Annual Filthy Fifty Fundraiser and competition on June 1st, 2013 with all proceeds going directly to building an orphanage in the Dominican Republic. We've got some fantastic prizes for winners. RX and Scaled divisions will be available for veteran CrossFitters and first-time competitors.
The No Longer Vision: "We are a group of nine individuals whom God brought together to advocate for “the least of these”.  We desire for God to use No Longer to radically change the lives of orphans in the Dominican Republic.  We urge others to join with us in God’s movement, knowing that our hearts and lives will be challenged beyond our comfort level.  We will No Longer sit on the sidelines and simply pity those in need. Rather, we are mandated to do something until there are No Longer orphans in need."
Registration Opens: May 1, 2013

Low Country Clash
One day, 4-person team event in Savannah, GA next Saturday May 4th.  This is the 3rd year CrossFit Hyperformance has put it on and it promises to be a fun event once again!
http://www.thegaragegames.com/events/low-country-clash/

The Roulette Games
This event in Locust Grove, GA has both an Individual and Team competition.  Due to popular demand, the WODs have been released!  Check out the info here.
http://www.thegaragegames.com/events/the-roulette-games-2013/

The I CAN Games
This event is back!  After a very successful event last year, CrossFit Hilton Head is committed to upping the stakes this year and having an even better competition.  This is an Individual and Team competition. Check out the promo video below and the link to register as well!   
http://www.thegaragegames.com/events/the-i-can-games/

Without Limits
This 2-day, Individual only competition in Montgomery, AL promises to test your capacity and show you the sky is the limit.  Come be a part of the 1st ever 'Without Limits' Garage Games event.
http://www.thegaragegames.com/events/without-limits/

CrossFit Trussville - Real People. Unreal Results.

Buy-In

Performance Warm-Up

25 meter/50 meter/100 meter Sprints

Shoulder Mobility

Workout of the Day

Complete for time:

"The Gauntlet"

21-18-15-12-9-6-3 rep rounds of:

Kettlebell Swings 53#/35#
1-Arm Kettlebell Push Press 53#/35#
Grasshoppers (2 for 1)

Post time to leaderboard.

Running like a boss today, keeping it light and intense

Okay, now is the time to begin glancing at the scale and monitoring your water intake over the next couple of days.  Remember that the weigh-in is Friday evening at 8:00pm and you need to ensure that you make it as there are no exceptions.  This is a very tight competition with little leeway into peoples favor.  So just go with the flow to keep it simple :)  We've got a ton of athletes coming and are so excited to encourage everyone who competes.  If you don't have Andrew's number and you are going, drop him a text at (205)317-9526 if you'd like to meet up on Friday to either carpool or catch dinner that night.  Let's continue to have fun and get ready for Saturday!

Modified Friday Schedule - 5:00pm, 6:00pm and 7:00pm classes are CLOSED - We apologize for the inconvenience, but literally all of our coaches have to leave to get registered for the competition!

All Team and Individual Events for 2013 Reebok CrossFit Games Regionals Released!

The events for Pound for Pound have been announced! Check them out here: http://www.crossfitmontgomery.com/pound4pound/events/

2013 Pound for Pound Competitors representing CrossFit Trussville:
Alan Curtis - Individual
Mark Mehringer - Individual
James Buxton - Individual
Wes "Frydaddy" Frydendahl - Individual
Kristyn Ramsey - Team
Lacy Isbell - Team
Patrick Barr - Team
Andrew Rape - Team
Candace Graham - Team
Shea Harland - Team
Josh Holt - Individual
Curt Couchman - Individual
Jared Box - Individual
Drew Gilmer - Individual
Blair Perkins - Individual
Katelyn Reed - Team
Renae Reed - Team
Drew Reed - Team
J'Cee Hyatt - Team

If you are registered for #4# you can grab a Competitor T-Shirt! They are $25 and are now available :)  We'd love all competitors to wear these bad boys when they represent us outside of our box.  Represent us, represent Christ, and do your thing.  Fear God. Train Hard. #letsgo

Verse on the shirt: "so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God."

Check out all of the progress on the 2013 CrossFit Open here: http://games.crossfit.com/

CrossFit Trussville does the Harlem Shake

Check out the Filthy Fifty Facebook page here

Upcoming Events

Pound for Pound 2013
Location: 1215 Madison Avenue, Montgomery, Alabama 361
Date: Saturday, May 11, 2013
CrossFit Montgomery is hosting the third annual Pound For Pound (A.K.A. #4#), a one-day fitness competition. Scoring and weights used in the workouts for advanced and intermediate athletes will be scaled based on the body weight of the athlete. We ask: Are you the fittest pound for pound?
Pound For Pound 2013 is powered by Wright Equipment. This year's event is a fundraiser for the Special Operations Warrior Foundation (SOWF). The event is free and open to spectators; however, monetary donations for SOWF will be encouraged at the event.

More information is available on our website: www.crossfitmontgomery.com/pound4pound.

THE GORUCK CHALLENGE - May
Competitor: $140
Challenge: Birmingham, AL
Event Date: Friday, May 31, 2013 09:00 PM
One Cadre, using methods taught in Special Operations, builds you and your small class into a team. You will face both mental and physical adversity, but our goal is to show you what you can overcome. Your team is always priority and the reason why our pass rate is over 94%.

Filthy Fifty Fundraiser
Date: Saturday, June 1, 2013
Competitor: $35 (Includes an Event T-shirt)
Divisions: Rx/Scaled/Master's
Location: CrossFit Trussville - 139 Railroad Street, Trussville, AL 35173
Benefiting: No Longer
Website: www.no-longer.com
CrossFit Trussville is hosting the second Annual Filthy Fifty Fundraiser and competition on June 1st, 2013 with all proceeds going directly to building an orphanage in the Dominican Republic. We've got some fantastic prizes for winners. RX and Scaled divisions will be available for veteran CrossFitters and first-time competitors.
The No Longer Vision: "We are a group of nine individuals whom God brought together to advocate for “the least of these”.  We desire for God to use No Longer to radically change the lives of orphans in the Dominican Republic.  We urge others to join with us in God’s movement, knowing that our hearts and lives will be challenged beyond our comfort level.  We will No Longer sit on the sidelines and simply pity those in need. Rather, we are mandated to do something until there are No Longer orphans in need."
Registration Opens: May 1, 2013

Low Country Clash
One day, 4-person team event in Savannah, GA next Saturday May 4th.  This is the 3rd year CrossFit Hyperformance has put it on and it promises to be a fun event once again!
http://www.thegaragegames.com/events/low-country-clash/

The Roulette Games
This event in Locust Grove, GA has both an Individual and Team competition.  Due to popular demand, the WODs have been released!  Check out the info here.
http://www.thegaragegames.com/events/the-roulette-games-2013/

The I CAN Games
This event is back!  After a very successful event last year, CrossFit Hilton Head is committed to upping the stakes this year and having an even better competition.  This is an Individual and Team competition. Check out the promo video below and the link to register as well!   
http://www.thegaragegames.com/events/the-i-can-games/

Without Limits
This 2-day, Individual only competition in Montgomery, AL promises to test your capacity and show you the sky is the limit.  Come be a part of the 1st ever 'Without Limits' Garage Games event.
http://www.thegaragegames.com/events/without-limits/

CrossFit Trussville - Real People. Unreal Results.

Buy-In

Performance Warm-Up

Mobility
Hip and Hamstring Focus

Workout of the Day

"Hot Seat"

Every minute on the minute add a Pushup until failure
You must complete a 150m Sprint before you can begin the Pushups

Example: 150m Run 1 Pushup, 150m Run 2 Pushups, 150m Run 3 Pushups etc

Continue until the clock catches you.

Post total number of rounds completed to board.

We took 6 athletes to #4# last year.  This year 22 competitors are jumping in

It's Wednesday everyone.  That means we've got just a few more days of preparation until #4#.  We've got a ton of athletes in the mix and are really looking forward to everyone giving their best.  We'll have a photographer their (Laura) taking pictures of our athletes throughout the day to record everything that goes down.  To all spectators, feel free to bring a camera to take pictures and/or video our athletes as they work through the event.  Check the board at the gym to see what we recommend for competition prep.  We cannot stress enough the importance of performance.  Yes, weight does matter, but performance is much more important.  Also, check the fliers at the facility for more information regarding the weekend. Let's stay strong and train hard for this weekend!  It's going to be great :)  By the way, pick up a CFT t-shirt if you don't have one!  We want to represent well this weekend!!

Modified Friday Schedule - 5:00pm, 6:00pm and 7:00pm classes are CLOSED - We apologize for the inconvenience, but literally all of our coaches have to leave to get registered for the competition!

The events for Pound for Pound have been announced! Check them out here: http://www.crossfitmontgomery.com/pound4pound/events/

2013 Pound for Pound Competitors representing CrossFit Trussville:
Alan Curtis - Individual
Mark Mehringer - Individual
James Buxton - Individual
Wes "Frydaddy" Frydendahl - Individual
Kristyn Ramsey - Team
Lacy Isbell - Team
Patrick Barr - Team
Andrew Rape - Team
Candace Graham - Team
Shea Harland - Team
Josh Holt - Individual
Curt Couchman - Individual
Jared Box - Individual
Drew Gilmer - Individual
Blair Perkins - Individual
Katelyn Reed - Team
Renae Reed - Team
Drew Reed - Team
J'Cee Hyatt - Team

If you are registered for #4# you can grab a Competitor T-Shirt! They are $25 and are now available :)  We'd love all competitors to wear these bad boys when they represent us outside of our box.  Represent us, represent Christ, and do your thing.  Fear God. Train Hard. #letsgo

Verse on the shirt: "so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God."

Check out all of the progress on the 2013 CrossFit Open here: http://games.crossfit.com/

CrossFit Trussville does the Harlem Shake

Check out the Filthy Fifty Facebook page here

Upcoming Events

Pound for Pound 2013
Location: 1215 Madison Avenue, Montgomery, Alabama 361
Date: Saturday, May 11, 2013
CrossFit Montgomery is hosting the third annual Pound For Pound (A.K.A. #4#), a one-day fitness competition. Scoring and weights used in the workouts for advanced and intermediate athletes will be scaled based on the body weight of the athlete. We ask: Are you the fittest pound for pound?
Pound For Pound 2013 is powered by Wright Equipment. This year's event is a fundraiser for the Special Operations Warrior Foundation (SOWF). The event is free and open to spectators; however, monetary donations for SOWF will be encouraged at the event.

More information is available on our website: www.crossfitmontgomery.com/pound4pound.

THE GORUCK CHALLENGE - May
Competitor: $140
Challenge: Birmingham, AL
Event Date: Friday, May 31, 2013 09:00 PM
One Cadre, using methods taught in Special Operations, builds you and your small class into a team. You will face both mental and physical adversity, but our goal is to show you what you can overcome. Your team is always priority and the reason why our pass rate is over 94%.

Filthy Fifty Fundraiser
Date: Saturday, June 1, 2013
Competitor: $35 (Includes an Event T-shirt)
Divisions: Rx/Scaled/Master's
Location: CrossFit Trussville - 139 Railroad Street, Trussville, AL 35173
Benefiting: No Longer
Website: www.no-longer.com
CrossFit Trussville is hosting the second Annual Filthy Fifty Fundraiser and competition on June 1st, 2013 with all proceeds going directly to building an orphanage in the Dominican Republic. We've got some fantastic prizes for winners. RX and Scaled divisions will be available for veteran CrossFitters and first-time competitors.
The No Longer Vision: "We are a group of nine individuals whom God brought together to advocate for “the least of these”.  We desire for God to use No Longer to radically change the lives of orphans in the Dominican Republic.  We urge others to join with us in God’s movement, knowing that our hearts and lives will be challenged beyond our comfort level.  We will No Longer sit on the sidelines and simply pity those in need. Rather, we are mandated to do something until there are No Longer orphans in need."
Registration Opens: May 1, 2013

Low Country Clash
One day, 4-person team event in Savannah, GA next Saturday May 4th.  This is the 3rd year CrossFit Hyperformance has put it on and it promises to be a fun event once again!
http://www.thegaragegames.com/events/low-country-clash/

The Roulette Games
This event in Locust Grove, GA has both an Individual and Team competition.  Due to popular demand, the WODs have been released!  Check out the info here.
http://www.thegaragegames.com/events/the-roulette-games-2013/

The I CAN Games
This event is back!  After a very successful event last year, CrossFit Hilton Head is committed to upping the stakes this year and having an even better competition.  This is an Individual and Team competition. Check out the promo video below and the link to register as well!   
http://www.thegaragegames.com/events/the-i-can-games/

Without Limits
This 2-day, Individual only competition in Montgomery, AL promises to test your capacity and show you the sky is the limit.  Come be a part of the 1st ever 'Without Limits' Garage Games event.
http://www.thegaragegames.com/events/without-limits/

CrossFit Trussville - Real People. Unreal Results.

Buy-In

Bear Complex Review
Sumo Deadlift and Sumo Deadlift Highpull Review

Partner Up and complete:
Every 30 seconds for 5 minutes:
Bear Complex
(Weight for this should be very light)

Workout of the Day

"Trojan Horse"

20 Thrusters
20 Sumo-Deadlift Highpull
20 Push Jerk
20 Hang Cleans
20 Front Squats
20 Deadlift

Use the same barbell throughout the WoD.

As Rx is 115#/65#
Complete 5 Burpees every minute on the minute.