Justin Allen (Proud of this Guy)

Well, back from Minneapolis and back to the real world. Sometimes God's plans don't always match up with yours but I will always trust that he knows best. I really enjoyed the journey of getting back to regionals and going for the goal of making the games again. I definitely couldn't hav...e done it without the support of my wonderful amazing wife @brittiallen. I wanted to thank everyone else that supported me through the year. Family and Friends you all rock! Everyone that bought a shirt...thank you! The support from the community is so awesome! Love all of you! The gyms that continue to allow me to train as hard as I need @crossfitttown downtown and south, and @crossfitbellator. I would like to thank my sponsors for always gearing me up and making sure I have all that I need in order to perform at my best @reebok @progenex @bobcole. And lastly but certainly not least I want to thank my coach @dennisberry @okiedb Thank you for always having me as prepared as possible and having to deal with my crazy butt all the time. You had me more prepared than ever this year but I just simply did not execute like we planned. I feel very blessed to have you as my coach. Congrats to all of the athletes that made it this year! You guys are awesome and will represent the region well. Anyways, time to get back to training and having fun!

CrosssFit T-Town 6th Place

CrossFit T-Town is astounded by the six amazing athletes who represented our Box at the #northcentralregional competition this last weekend in Chicago, IL. After 3 grueling days and 8 challenging workouts the team finished 6th overall. The dedication, emotions, hard work and sacrifice it takes to compete at that level against the best teams in the 11 surrounding states is immeasurable. These six a...thletes left everything out on that competition floor...blood, sweat, tears and we want them to know that CrossFit T-Town is so proud of their fight. As they return home T-Town knows they are hungry for next year and we are so excited to see what the future holds for Team T-Town. Great work guys.

— with Christina Merlo, Justin Allison, Mandy Nightingale, Brian Scislo, Paige Millspaugh and Jon Mcartor.

Running & CrossFit

“Don't be afraid to give up the good to go for the great.”

CrossFit OPEN 2014

Registration for the 2014 Reebok CrossFit Games Open is live.
It's important to register using the same CrossFit ID as you've used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.
If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.
If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click "Forgot Password?"
Send your questions to support@crossfitgames.com.
Ready to register? Click here.

Training 5/20/13-5/25/13

Monday, May 20th
Yoga 45 min
Back Squat 5-5-5-3-3-3-1-1-1 reps
245(5)-295(5)-335(5)-365(3)-375(3)-395(3)-405-415-435(PR)
Then 10 Back Squats @ 275lb
*Dodgeball Tournament 3rd Place

Tuesday, May 21st
Yoga 30 min
Deadlift 5-5-5-3-3-3-1-1-1 reps
155(10)-245(10)-315(5)-365(5)-405(5)-415(3)-465(3)-475(3)-545(fail)-530(fail)
GHD sit-ups 15 reps x 8 sets

Wednesday, May 22nd
CrossFit Bellator
1 Rope climb 20'/ 6 Deadlift @ 335lb/ 4 Squat Cleans @ 245lb/ 6 Box Jumps @ 32"/ 6 C2B Pull-ups/ 6 Dumbbell Snatches @ 80lb/ Sprint 100 meters
2 Rope climbs 20'/ 12 Deadlift @ 335lb/ 6 Squat Cleans @ 245lb/ 12 Box Jumps @ 32"/ 12 C2B Pull-ups/ 12 Dumbbell Snatches @ 80lb/ Sprint 100 meters
1 Rope climb 20'/ 6 Deadlift @ 335lb/ 4 Squat Cleans @ 245lb/ 6 Box Jumps @ 32"/ 6 C2B Pull-ups/ 6 Dumbbell Snatches @ 80lb/ Sprint 100 meters
Rest 7  min
2 rounds
2 Heavy Jerks from Rack
50 DUs
20 HSPU
15TTB
10 Axle jerks @ 175lb
30' Axle walking Lunge @ 175lb

Thursday, May 23rd
Hang Power Clean/ Press/ Back Squat Complex
155(5)-175(3)-195(3)-205(3)-215(3)-225-225
WOD AMRAP 7 min 6 rounds
5 Hang Power Clean @ 185lb
25 DUs

Friday, May 24th
Yoga 1 hour
Bench Press
135(15)-205(10)-225(10)-245(10)-265(5)
WOD 3 rounds for time: 4:54
10 Barbell Step-ups 20" box @ 95lb
15 Kb swings @ 70lb
20 DUs

Saturday, May 25th
REST DAY/ worked on matting the new gym all day CrossFit T-Town

Sunday, May 26th
Regional Training with Justin Allen, Paige Millspaugh, and Christina Merlo. Coach Dennis Berry aka (OkieDB) trained us for about 2 hours Sunday morning @ CrossFit Bellator

2013 CrossFit Regional WODs

Individual Event 6 For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

Individual Event 7
Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

Invitations Coming for Regionals

Crossfit Games Article Here:

All Individual men and women who were in the top 48 of their region will receive invitations to their respective Regional competitions on Wednesday, April 10 by email. Each Regional Leaderboard will then show the roster of the top 48 men and women, with indications of pending, accepted or declined Individual competition. These athletes will have until Tuesday, April 16 to accept the invitation, or it will be considered declined.


On Wednesday, April 17 a second wave of invitations based on the number of Individuals who decline or don't reply in each region will be sent. The deadline to accept these invitations will be Tuesday, April 23.

On Wednesday, April 24 Invitations for Teams to compete at Regionals will be sent to the captains of the top 30 Teams in each region. Please note that no Team invitations will be sent until this point.

Captains will have until Tuesday, April 30 to accept their invitation and submit an initial roster of four men and four women. On Wednesday, May 1 a second wave of invitations will be sent based on the number of declines or no-replies in each region, with their deadline for accepting with a roster on May 7.

All Teams who have registered may modify their roster until May 7. At this point, all rosters will be frozen. The Regional workouts will be released on May 8 and no roster substitutions will be permitted for any reason.

I'm going Team this Year! CrossFit Jenks!

Add Weight to the Bar

2012 NORTH CENTRAL CROSSFIT REGIONAL

WOD #2

I believe high volume OLY lifting with a moderate to heavy load is the best way to improve your technical proficiency. When you’re too tired to muscle the weight, your body has to be efficient or the weight’s not going up.

HERE WE GO!!!

2012 Regional Workouts Announced

Toto, we’re not in the Open anymore. Whereas the Open was designed for 99 percent, with the 1 percent in mind, the Regional workouts are designed for the 1 percent.

Three hundred and forty five pound deadlifts, 225-pound hang cleans, and 100-pound dumbbell snatches have made it into the 2012 Regional Workouts. This year, the thruster ladder has been replaced by its more technical cousin: the snatch ladder. Competitors will have to show their strength and technical skill in a ladder that goes up to 295 pounds.

Yet beefcakes, beware. None of the heavy loads come without a high heart rate. The snatch ladder is paired with double-unders, the hang cleans follow a 2K row and pistols, and the heavy deadlifts are mixed with muscle-ups.

The 2012 Regional Workouts have some classic CrossFit challenges as well as some new twists. On the same weekend competitors take on the burpee box jump, they’ll also face a classic CrossFit benchmark — Diane. How will the world’s fittest fare on Diane with the added challenge of judges and live competition?