Meme CLEARLY getting out of her comfort zone! Thanks Kelly for helping her to get inverted!
Thanks for the fun weekend WOD’s everyone. Donna, thanks for popping in Saturday-stop watch in one hand and coffee in the other!
'Atta Girl Bowman! At one time you thought you would never do pull ups and here you are adding 10# for Saturday's WOD!
Welcome back from sunny FLA. Tom-you too Di!
Kids~great job on Saturday AM with your skill work!
Jodi &Lisa, Ian and Matt took on "Got Legs" Saturday AM..it was much more fun to watch them GRIND IT OUT than suffering through it!
How great is this~kids EXCITED about pull ups-LOVE IT!
Caleb adding in some accessory work after suffering through the double under/burpee WOD. Need a new angle on push ups? Try them ring style today!
You CrossFit~what does that mean? Hopefully you have been able to develop in these following areas while at CFP. Have you gotten comfortable with UNCOMFORTABLE? Do you cherry pick WOD’s or attack them all?
1. Diet-you are what you eat 2. metabolic conditioning-aerobic (running for 20 or more minutes), anaerobic (short intense burst like 100 meter sprint) 3. Weightlifting- ability to control external objects and produce power (Olympic Lifts) 4. Gymnastics-develop functional capacity for body control and range of motion (squats, handstands) 5. Sports-applying fitness in a competitive atmosphere
Jodi and Kelly W. were going strong in Sunday's WOD~nicely done ladies!
Ian always makes time to have fun our athlete's kids!
Information from L1 CrossFit Training Guide
TODAY’S WOD
Listen to your body~been WODing all weekend? Did you add in extras like a long run on Sunday (a shout out to Jodi and Kris for joining me yesterday 
!). If you are all caught up consider a rest day, otherwise get ready to crank it out today.
Dr. D~ how was your weekend away at Notre Dame?!
Schedule Change this week:
Thursday~Turkey Day: 6:30-8:00am. Anyone who is running Manchester, have a great time!
Friday, November 27, 2009: 8:45am-11:30am. No evening hours.
Saturday, November 28, 2009: normal hours of 8:30-11am Kids Fun 10:30-11:15am.
Sunday, November 29, 2009: 9-11am **If my rear makes the effort to get out of bed after our Holiday Shin Dig, your rear better be there too!**
There could be additional changes if Tom needs to tweak his schedule due to holiday travel. When/if he tells me any change I will post it on the website.
First? Gold? Yup.
make that Giddy…….yup.
Nicely done Mrs. McGraw!
Sunday’s WOD:
tweaked: 15 plank walks and 15 plank/squat jumps
65# front squats..shoulder was having NO back squat positioning Sunday!
6 rounds+4plank walks
ran Matson Hill loop early AM with Jodi and Kris.
My body is SPENT from 1. the double under/pull up/jumping squat WOD and 2. smooshing me feet into high heels Friday night.
Looking forward to Saturday night here at CFP homestead! You comin’?
Silver?
Kudos to the early AM runners!
Have a great Monday CFP peeps. Little change in the schedule this week -I’ll be back on Tuesday AM.
PS I have a way to go before the almost inverted becomes a HSPU…I felt like I was a lot closer to the wall than the pic shows!!
You looked parrellel to me, Meme, nice job!!
Great job, morning crew!
We all started with a 400m sprint. I was shooting for under 1:00, but ended up with 1:04.
We then moved on to the Bear Complex fun that I put on the board.
5 Bear Complexes without putting the bar down. Rest as needed between sets. Continue to add weight until failure.
95, 105, 115, 125, 135, 155×3
VICKERS IS BACK IN THE COMMENT SECTION…THE WORLD IS RIGHT AGAIN!
Glad you had fun with that Tom…I am showered and REALLY taking a rest day!
Kimmie glad to hear you are really taking a rest day. Misssssed the early morning run….Walking is for the birds. Mrs. C
Awesome workout today. Very taxing!
5 Bear complexes start at 65#
Go up 5# until failure
So…
5@65#
5@70#
5@75#
5@80#
5@85#
Rested like 8 min in between each set
Awesome work Justin, Kel Kel, and Tom
Jodi, rested 8 minutes in between each set? Jesus, that must have taken you all morning, did you get to have coffee and doughnuts in between rounds? You peeps are crazy!! Great work girl!!
Tom, nice to have you back, are you making trips to various markets this week to stock ingredients for your Dangeritas for Sat???
Made up Saturday’s 20 min. AMRAP WOD of 25 burpees/15 Backsquats this a.m. What a little deceiving ass kicker of a work out that one was. I think we should call her “Bertha”.
Got 7 rounds exactly, thanks to Carrie helping to push me; thanks Bowman! I know my depth was a little lacking on the squats in that last round but I BE TIRED!!
Great job morning crew; Donna, Kimberley, Mel, Carrie, Gail (and Mark for the 400m/weighted PU/HSPU WOD!!) . Lisa, where the “H” were u today?
Kimmie, thanks for the post workout shopping excursion; always fun to spend my husband’s hard earned money with a friend!!
HArd A$$ WOD today. Got 7 rounds (95# back squats) plus 5 Burpees. I was TIRED! Depth got questionable near the end!
Great work today Pam, Donna, Gail, Mel and Kimberley.
Mark good job with Saturdays WOD.
Kim, glad you took a true rest day!
Back to work for me…..
Pam, Gail and Donna- great to get inspired watching you, nice work! That was tough, 75#, got 3 rounds plus 25 burps & 9 BS. Have to laugh at my original thinking of going with body weight, haha. Ouch, think I pulled a tiny muscle in the “bingo arm” (love your term Donna!) area on Sat, the knot went away after this WOD, didn’t think it was possible to have a muscle issue there, go figure, guess I’ll have to hang up the bingo cards for a while, lol.
Glad you had a rest day today Kim, I’m sure there’ll be some kind of madness in store for tomorrow
Adele- GREAT work going at it alone.
Mark and Melissa great job grinding out Sat’s WOD solo.
Kath and Lisa- missed ya both!
vickers put me through hell with the 500 du’s and 5 burpees on the min. took me like 6 hours.
HELLISH WOD!! I did it Friday and just today my calves don’t hurt to walk go up/down stairs!