{gallery}0906/090611{/gallery}

You might have noticed this button / graphic here on our and other CF affiliate websites.

If you ARE an affiliate or a CrossFit trainer, and you have NOT contributed to the RRG -- you have until June 15th, 2009 to do so. If you have made a partial payment, you have until June 15th, 2009 to do so.

This is a big deal for us. And by us I mean me (Kitch), Scott and Jaime along with wide wide world of CrossFit Affiliates. It amazes me that there is still a large number of affiliates not participating in this. I can think of a lot of other things I'd like to spend one thousand dollars on, but it's simply something that we, as a community need to do. So be it.

If you (the non participating affiliate) leave it up to others and this passes - you will be out of the herd and singled out and not afforded the protection that CFHQ and the RRG can and will provide, just like the RRG site says.

If the 30K or so does not get raised by the 15th, all monies will be refunded. Thing is, when we try to do it again, it's going to be more expensive because CFHQ will not be contributing to the admin side of the operation.

If you are neither an affiliate or trainer and happen to want to make a donation, there's a PayPal button for that on the RRG site as well.

Ok, I'm off my soap box.

Good job with Helen today everyone! The scaling worked for everyone except for the handful that finished in under 7 minutes running 200m -- if you were one of them, make the run 250m next time around.

And... a good question came up as well about how to speed up a kettle bell swing. Rather than let the weight drop just due to gravity, you can choose to help it along and pull down and in on it on the return swing. Use a lighter than normal kettle bell when you go to practice this the first time, lest you go firing a kettlebell straight into the ground, and from said ground into a shin or ankle. And, chances are if you are thinking about pulling down on the kettle bell to boost time an you are not using a prescribed weight, about moving on up and keeping your current scaled distance / pull-up style.

Finally, here's a vid of OPT going for a sub 7 minute Helen. Notice the machine like consistency. This is who you were trying to match, time-wise, today:

Dim lights Embed Embed this video on your site

And... did you catch what OPT said about pulling down on the kettle bell to make it go faster? He said that he couldn't / didn't because it made breathing very hard. Food for thought.