Kelly W. chipping away at pull ups on Saturday.
EFFECTIVE IMMEDIATELY: TOM WILL DO EVENING HOURS AT CFP FROM 5-7PM ON MONDAY AND WEDNESDAY. THERE WILL BE NO EVENING HOURS ON TUESDAY OR THURSDAY. FRIDAY REMAINS 6:30-8PM WITH RUSS UNLESS OTHERWISE POSTED ON THE WEBSITE.
Russ will be covering tonight from 5:30-7pm. He most likely will not be available for any guidance before 6pm as he will be finishing up conference calls.
CFP ATHLETES: CFP IS CANDY DUMPING HEADQUARTERS! Bring in left over candy to be donated to Caleb who will gladly disperse it among his vulture college buddies.
As hard as it is to believe, I forgot the camera at home Sunday. Must have been the SUGAR HANGOVER from Halloween. I can speak loud and clear for Dr. John’s, Caleb’s , Mrs. C’s, Jodi’s, Meme’s, Russ’s, Rielly’s, Maren’s, and my efforts Sunday morning!!
Rielly, Maren, and Seamus hammering away at their Saturday AM WOD~GREAT JOB! Rielly and Maren were back for more on Sunday doing 4 rounds of 400 meter sprints.
HOLIDAY PARTY FOR CFP ATHLETES & SPOUSES/SIGNIFICANT OTHER! **Adults Only Please**
DATE: Saturday, November 28, 2009 TIME: 7pm LOCATION: Original CFP home, 43 Purtill Street
**RSVP by putting your name up on the board above the cubbies** Gold on the podium has already been spoken for with wine (I think the silver too), Appetizer, and dessert. Still a few medal spots up for grabs!
TODAY’S WOD (**this WOD has priority until 10:15am. There will not be a circus of WOD’s going down)
Monday 091102
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Compare to 060720.
This is going to be some charge of NASTY FUN!
GOLD!!
yeah Mel!!! And GOLD for your appetizer sign up too I think!
DAMN YOU, MEL!!!!! Nice Work!
WICKED>>>>>>> wicked funny to hear Russ sayin’ wicked!!! Ya…when I first came to CT (15 years or so ago) I got TORTURED with the “wicked” thing in my Boston twang!!!!
THANKS for the patience in the kipping help Russ & Kim!
GOAL:
Warm up must include 3 X 8 pullups…gotta get those down!!
Really great to get in the weekend wods.
I tell ya….it makes a difference when you stop running (as I have) and these running WODS come up!!! Times weren’t bad (slower than the last time this came up) BUT the way they felt spoke VOLUMES. They hurt and Kinda felt like a fish outta water, but I was really glad I did them POST HALLOWEEN with tootsies and reeses still stuck to my A$$!
GREAT JOB weekend warriors!!!
Look forward to next week!
Haha, running was definately a good post Halloween WOD. I’m working the butterfinger butt away, lol. Actually they are stuck to my gut but butt works SO much better, ha.
I hear ya on the hurting running, the first one hurt EVERYWHERE even arms, arghhh.
Jod i can’t find the tea you gave me today. May have left it at the gym. I will look in the morning. I hope I did not drop it in the parking lot. Sorrrrrrry. Mrs. C
Jod i am going to work on my pullups …..gota get those down. We will work on them next weekend. Have a ncie week
I’d like to see the look on the person’s face who find that ziplock bag of tea in the parking lot, hee hee hee.
MRS. C…I think I saw it in the cubbies…..no worries!
We will nail those pullups!!! early to bed…early to rise!!!
Hey Jodi, do you have a tea for hayfever (with NO echinacea)? I’m sneezing up a storm after running outside today.
Can I ask why all of the sudden the evening hours are being cut? Just b/c of lack of attendence and/or availability of coaches? Understandable either way, just wondering b/c I feel like that’s really the only time people who work full time can go.
Hi Kelly,
The schedule has just become too hectic for me right now. My wife is no working evenings 5 days per week and I need time to dedicate to the kids. It seems like Monday and Wednesday were the busier days and they work better for me as well, so I am going to make sure that I am there. Sorry if this screws you up. If it wasn’t necessary for me to do, I wouldn’t.
Tom
No need to apologize Tom. Sorry for the curve ball Kelly. I can not take on evenings with my kids schedules and Russ travels every week for his “real job”.
No worries Tom & Kim, I understand
Glad to see the website up and running ~ threw me a curve last night.
Lots of energy at CFP this morning. Donna ~ Your form on both bar events was awesome! Great job!
Thanks Kimmie, Carrie and Pam for all the tips and corrections. All I could fit in my head for the snatches was “high pull – straight arms to pockets…” Landing in a full squat just didn’t happen. I don’t think I was explosive enough. And those OHS…I don’t know why my body won’t do those with correct form under any load at all!
CFWUx3 Dead Hang PU’s x15
5 Rounds for time
65# (W) Snatch, 3 reps ~ scaled to 35#
65# (W) OHS, 15 reps ~ scaled to 35# rounds 1 & 2; PVC rounds 3 – 5
Run 400m
20:41
Tough combination for me today.
Welcome to CFP Karen!
CFWU~GHD back extensions, GHD sit ups, and air squats
SUB: 20# 1 arm snatch, 45# back squats.
TIME: 15:50
GREAT, GREAT effort scaling people! Watching Meme and Kimberley’s form go from YIKES with load to SUPER with the PVC was such a smart move!
Russ and I have been talking A LOT lately about CrossFit and what “you” want to do with it… Train for the CrossFit Games? Train to be fit for a sustained healthy lifestyle?
Russ has had to take a few steps back here and there due to minor “injuries” and I have been able to do a WHOLE lot of reflection since shoulder surgery. I am sure I had the bone spurs LONG before CrossFit, but they obviously got REALLY angry at some point in my training. The question I have been asking myself is “I can be really strong for my size and push myself towards PR’s over and over, but at what cost?” And, I really don’t like being on the shelf so much. So, scaling a bit or getting over my ego of push jerking 145# if I hurt may be in order from my end.
Excellent points to ponder Kimmie…With a competitive personality it is difficult to not chase the PR’s and the “be all you can be” mode of thinking. Being sidelined because of an injury however, could mean no
WODing at all for a period of time ~ or becoming very creative with subs, as you have done. (And there isn’t anything wrong with that ~ I still see you breaking a sweat!) I choose training to be fit for a sustained healthy lifestyle. Thank you for providing the facility and knowledge to allow me to accomplish that goal.
Well said Kim and nice substitutions.
Home with a sick kid again, Dr. says it’s a BAD yr and kids with allergies are getting particularly slammed with the colds going around. Not feeling too great myself after inhaling the musty fall air yesterday, gonna lose my marbles if this keeps up wah wah wah ok done with the pity party.
Sounds like things were hopping this am.
Carrie thought of you and your family yesterday.
Tom, glad to hear Di’s work schedule is changing, happy for you both.
Meme have a FABULOUS trip, you can have some vino and great real Italian food for for me too!!
Missed you today Mel ~ hope Maren (and you!) feel better soon… Thanks for the good wishes ~ I’ll be sure to share a vino or two with you!
Buona notte!
Hi All!
Great energy once again! I too chose to go down on my load to ensure better form with this WOD. The snatch is a tough lift! Everyone should feel proud and strong after their efforts today (HEAR ME KIMBERLEY!!!!LOL!)
3 snatches scaled to 45#
15 overhead Squats 45# (probably could have gone a bit heavier here but kept the bar at 45# to ensure good depth/form. ALso too difficult to switch from bar to bar!)
run 400M
5 rounds for time: 14:19
Meme, you had a REALLY nice pace going with your runs! Have a TERRIFIC time in Italy! Will miss you! Eileen, I hope your leg is feeling better! Donna you had really nice depth with your overhead squats!
Pam, Mrs C , Kimberley, MArk and Kim all worked hard AS USUAL!
Karen, welcome to Crossfit!
See you all in the am!
I’ll miss all the CFP peeps too! I already checked – no fitness center at the hotel and the two CF Affiliates in Italy are a 5 – 6 hour drive from Sorrento
But the list of body weight travel WOD’s is packed!
Good and Bad day today. First I was psyched because I managed to do 15 dead hang pull-ups (with little rests in-between), yippee. Then, I quickly fell off my high horse when I couldn’t handle any load during the OHS. Really felt like I failed myself. My body just doesn’t like that position. Thanks to everyone for their support and instruction. Looks like I need to add that move to my list of things to improve.
Kim, thanks for putting things in perspective for me today. I really was feeling badly about myself until you made me realize, I am training to be fit for a sustained healthy lifestyle, not to win the crossfit games. I am working hard and getting stronger everyday. Won’t let this little setback derail the confidence I have gained over the last few weeks. Thanks Kathy for understanding where I was coming from. Who knew you got free therapy for joining CFP.
Congrats to all who nailed those OHS, it was impressive to watch all of you.
You ROCKED those pull-ups, girlfriend and your form got so much better without the weight – Be proud instead of “de-horsed” (is that a word?….) and thank YOU for helping me get through more rowing than I was planning on doing
Chin up (oh yeah, you already DID that over the bar today over and over…)
Kimberley~ pull ups were rockin’! When you have 8 strung together we move to the kipping pull ups!!!!
Great efforts on the rowing Kath! How did your CF Warm up go with pull ups, push ups, bench step up/down……hmmmm….
Great points, coach… more to work on tomorrow!! I am, however, going to go with a “half full” take on the day as I am psyched that I: a) came back after a week long hiatus. b) attempted to partake in today’s wod, even though there was not one “previously broken ankle injury-friendly” part to it and c) switched gears but hung in there after pain and frustration set in from trying the aforementioned wod and stayed on the rower instead of bailing (cuz you KNOW that option strongly entered my mind…). Sometimes baby steps are what are necessary to stay sane (at least for me!!)
Stronger warm up and steps tomorrow for sure!
Kimberley ~ You expressed what I felt but couldn’t find the words for… Thank you…
Hi all:
I love mornings like today at CFP: lots of energy, lots going on. Everyone that tackled this WOD did a great job today; PVC pipe or loaded bar, be proud for accomplishing a difficult workout!! Everyone gave it their all.
3 snatches (used 40# bar but didn’t realize it until i was done; i thought it was the 45# , DUH)
15 OHS (40# bar)
400 m runs – outside
TIME: 15:30
That was a great workout; wanted to do lower weight to work on good form; the snatches still scare me as on my last run with them i ruined my shin bone!!
Kim, I like the whole concept of thinking what you want to get out of Crossfit; the games or sustaining your fitness level at something that works for you………we all go through our own ups and downs when it comes to our confidence with Crossfit; i have had many “bumps” in my “Crossfit career” of feeling great one month, then feeling like I am losing my “mojo”. Times get slower, you may feel weaker, injuries cause you to scale things, etc. Thats where you have to keep things in perspective and realize its totally normal. Like Kimberley said, who would have thought we would have therapy included in our monthly dues; we are all there to support eachother!!
Ok, let me go get a tissue………..
ok just reead the blog for the first time today and I am happy to see all is working. Kimberly you did awesome and all comments wer egreat. Had a very hard time today at CFP but feel better after reading al posts. kim well said and carrie. kathyc, kimberly, and pam. raked leaves for 4 hrs and very sore and tired. memmes I need some vino now. Mrs. c
Mrs. C ~ hold that thought. When I come back, we’ll have a nice-a glass of vino. Maybe two. And put the rake away and get out the leaf blower!
i wont be there tues morning due to an appt in hartford in the morning, so i hope to come in on wednesday and thurs at least this week…
as far as what do i want to get out of crossfit? that’s a great question. i chose crossfit after months of saying hey, this may be the level and commitment that i need to be where i want to be, and i really appreciate the camaraderie and support because it is a tough workout on many levels, but so rewarding! i see this as a tool to get me where i want to be in so many aspects of my life physically and mentally…it’s so easy to fall into a lazy, woe is me scene, putting things off, and then my disappointment ends up rubbing off on the way i work, the way i feel, what i see in the mirror, and the way i deal with everything…and obviously i need this kind of workout if i’m going to enjoy and finish triathlons and even think about placing in my age group…
it’s been such an emotional year for me and all i want to do is be fit, take care of myself, be consistent, and really if i make my health a priority, i can find solid happiness, since that really comes from within…
ok gooey i know…
Very well said, Renee ~ You’re on your way!
So glad to see the site up and running. Being so low tech we thought we were doing something wrong until Kim clued us in via 2-mail.
Karen and Dan have a super trip to my favorite Country.
Safe travel, God Speed and Buona Sera.
Love Mom & Dad
Thanks Mom & Dad ~ Buona Notte!