Reminder: Holiday hours today. We will be holding a 9 and 10 a.m. class today. Regularly scheduled classes will resume tomorrow Tuesday 22nd.

Workout of the Day:

“Helen”
3 rounds for time:
400 meter run
Kettlebell swings x 21
Pull-ups x 12

Make sure you look up your last Helen time, so you can crush it today!

Sometimes it is good to just get silly.

Holiday Hours on Monday May 21st
We will be offering two classes: 9 and 10 a.m.

Regularly scheduled classes will resume on Tuesday May 22nd.

Workout of the Day:

In teams of 2 with 1 partner working at a time, each partner must complete 4 rounds of the following:
10 Deadlifts (#225/155)
20 Burpees
400 meter run

Reminder: There will only be one afternoon Class today. It will be held at 4:30pm.

Workout of the Day:

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

“Friends are the most important ingredient in this recipe of life.”

As most of you know, two of our great coaches and dearest friends, Krista and Tim are moving back to Canada. I have only been a part of the community for the past 6 months and even in that short time, I have experienced the tremendous contribution that these two amazing people make to our gym. From coaching to organizing and leading our team training, launching the kids program and countless other efforts. They are phenomenal athletes, but above all, some of the most solid human beings I have ever known. Krista, Tim and Little Becky – you will be missed greatly. We love you dearly and you will always have a home at CF Cayman.

Please join us on Friday 18th from 5:30-7:30pm at Abacus to show our love and appreciation of the Pells and wish them well on their new journey.

Due to this gathering Friday class will be held at 4:30pm.

Workout of the Day:

Five rounds for time of:
Power clean x 10 reps (#135)
Air Squats x 25 reps

The Power of a Team

Regionals in Cali, Colombia was an unforgettable experience and we wanted to take a moment to share some of the team’s outstanding accomplishments. I have to say that I couldn’t be prouder to be a part of this team. We all had at least one or two skills that posed a challenge for us as individuals. It was amazing to see the hard work and discipline each person displayed to work on those skills and overcome their challenge. Here are just a few of the remarkable displays of athleticism and HEART.

Fabio – Fabio busted out a major PR on his snatch during the snatch ladder. Although I don’t remember the exact stats right now, I am pretty sure it was a #15-20 PR. He honed his ability to perform pistols and knocked out his reps seamlessly in event 2 making his team so proud. And, props must be made for his Spanish speaking and culinary skills. Thanks Fab!

Tim - It is hard to pick just 1 remarkable moment for Tim. He is truly an all-around fantastic athlete. There really isn’t anything he doesn’t do well. I think the moment that stood out for me was in event 4. A few weeks before Regionals Tim sprained his hand practicing hang cleans and this made getting in the front rack position nearly impossible and painful. I watched him bang out front squats and grind through the discomfort in event 4. Tim displayed not only physical, but mental fortitude. Couldn’t ask for a better teammate.

Matt – Lets be honest, Matt crushed everything he did. We were so fortunate to have him on our team. He made the #100 DB snatch look like a joke and he displayed picture perfect technique moving through the snatch ladder. The competitors were lucky he opted to go team this year. I am not sure they will be so lucky next year.

Krista – Krista’s performance in event 2 had me jumping up and down and screaming so loud I nearly lost my voice. She was put in the final position and had the pressure of closing the gap on the leading team. She blew through her pistols and knocked out the #135 hang cleans like a champ. Most noteworthy though was her journey with that damn #70 DB. After much practice and duck tape (she taped 2 1/2 lb plates to the #60 DB to work her way up) she met the challenge and conquered that #70 one arm DB snatch.

Ashley – Ash also had a stellar performance in event 2. It was really inspiring to watch that #135 hang clean go from heavy in the first few weeks to what appeared to be light at Regionals. She had beautiful form and speed. And…she hit #115 on her snatch in the snatch WOD. A new PR!

Me: For me, I feel like I grew as an athlete and discovered that I am capable of far more than I ever thought possible. I got my kipping handstand push-ups and learned I can knock out 20 muscle-ups if I put my mind to it.

A final shout out to the world’s greatest fans EVER – NIKO, LINDA, COLIN & SHELLY. You guys rocked. Your encouragement and support meant the world to us!

I would strongly encourage everyone to consider attending the games in July. It promises to be another amazing experience.

Workout of the Day:

“Nicole”
Complete as many rounds as possible in 20 minutes:
400 meter run
Max rep pull-ups

Score is total number of pull-ups.

Congratulations To Our Very own Tarasa!

Hard work pays off!  I was fortunate enough over the past year to witness the monotony and discipline it takes to get to the CrossFit Games.  Tarasa worked very hard most days completely alone accomplishing this goal.  I will not even begin to try to explain what it takes to accomplish what Tarasa has.  She did amazing all weekend.  She made the weights look light and all the movements look easy.  If you see her around the gym give her a high five and a big hug.  Do not miss her this Summer July 13-17 at the Home Depot Center in Carson California!

Workout of the Day:

For 14 Minutes:

WOD will start on minute “1:00″

On Every Odd Minute Complete 12 Front Squats 95/65
On Every Even Minute Complete 25 Double Unders

Workout of the Day:

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell swings, 2 pood each
28 Strict Pull-ups
Run 800 meters

Regionals Update:

Day 1 is behind us and it was a doozy of a day starting at 7:30 am and wrapping up in the late evening. Everyone showed tremendous heart and skill in the first 2 events. Matt, Tim, Krista and I knocked out the Partner Diane WOD in 6:08. The second event of the day was a brutal combination of rowing, pistols and hang cleans and it was an epic battle. Fabio, Matt, Ashley and Krista made us proud. At the end of day 1 CrossFit Cayman is in 2nd place.

Tarasa had two stellar performances today and is currently ranked #1 in the region. She had a shining performance in event two (for those of you who don’t know – 2K row, 50 pistols and 30 hang cleans at #135) and finished in 16:04. This is extremely impressive as many competitors in Latin America and other regions have been unsuccessful in completing this wod in the time cap. She was stellar and we are all so proud of her.

We are fueled, going to get some good sleep and tackle day 2 with all we got!

Workout of the Day:

In teams of three, with only one partner working at a time, complete the following as quickly as possible:

1200 Meter Relay Run
150 Burpees
200 Kettlebell Swings
250 Anchored Sit-Ups
300 Air Squats

Linda deadlifting at CrossFit Live Primative in Cali, Colombia.

Tomorrow Regionals kicks off. We will keep you guys posted on Facebook!

Workout of the Day

“Fran”
21-15-9
Thrusters (#95/65)
Pull-ups

CrossFit Cayman Team headed to Cali, Colombia. We are ready!!!

Workout of the Day:

21-15-9 reps for time of:
L-pull-up
Deadlift (#185/125)

*If you don’t have L-pull-ups, sub kipping pull-ups.