WOD 9/1/2010

Way to get back in here Matt!

7 rounds:
3 Renegade Rows
1 DB Snatch
6 DB Overhead Lunges

You choose the weight.

Name: DB Wt. / Time

Barron: 20# / 3:34

Jenn C: 20# & 15# / 4:40

Wade: 25# / 4:32

Derek: 20# / 5:11

Matt S: 20# / 5:27

Shay: 20# / 5:38

Kyle: 25# / 5:39

JZ: 15# / 6:04

Tara: 20# / 6:16

Jen B: 15# / 6:28

Fran: 10# / 6:40

Terry: 15# / 6:47

Lorie: 15# / 7:19

Stacy: 15# / 8:05

[Marshall]: 25# / 9:13 (5RR's)

Eileen: 10# / 10:08

(Dani): 15# / 8:12 (step-ups w 20#)

WOD 8/31/2010

Welcome back Erin!

Press - Work up to your max set of 5

then...

4 rounds:
Max Unbroken KB Swings (24/16)
200M Run

Post # of swings for each round and 200M run time. The idea is for you to absolutely max out on KB Swings each round (you can't possibly get one more) then walk out to the line, take a breath and sprint the 200M as fast you can. Your rest comes between rounds. This will be easiest with a partner - you can count swings for each other, push each other and time the 200M run. If you don't have a partner you will rest 3 minutes between rounds.

Name: Highest # Swings & wt. / Lowest Run time / Press Wt

No Particular order

Erin: 35 (16kg )/ (:48) Row / 83#

Mac: 32 (24kg) / :48 / 125#

Jenn C: 40 (16kg) & 30 (20kg) / :57 / 80#

Tim: 20 (24kg) / 1:08 / 105#

Eileen: 40 (8kg) & 31 (12kg) / :59 / DNA

Adam: OFP

Kyle: DNA / DNA / 145#X 4

Erlinda: 40 (12kg) & 35 (16kg) / :52 / 58#

Corene: 22 (20kg) / :55.62 / 87#

Heather: 26 (8kg) / 1:06 / 48#

Stephanie: 34 (12kg) / 1:30 / 70#

Marshall: 32 (24kg) / :52 / 145#

Maria: 39 (16kg) / :41.93 / 3 X 5 DS 125#

Brian: 61 (16kg) / :40 / 95#

Fran: 43 (12kg) & 22 (16kg) / :44.81 / 53#

Tara: 30 (20kg) / :49.22 / DNA

Oly Class

Tara

Jason

Back to School Sale

For the month of September we are having a back to school promotion for all kids programs - CFL Kids and Teens BJJ. 15% off their membership. We are trying to grow are kids programs so if you have someone bring 'em down!

Labor Day Closure

Guys, we will be closed Monday 9/6 in observance of Labor day, re-opening Tuesday the 7th. Have a great holiday!

Knocky Knees

Why are you guys always hollering at us to push our knees out over the tops of our feet!? My knees always seem to knock, what can I do about it?

WOD 8/30/2010

A big congratulations to Tara who hit her first BW O-Squat today. Awesome!

3x10 Frankenstein Squats

then...

(3) 1 minute AMRAPS:
5 BW Deads
5 Burpees

5 minute rest between each round.

On the second round you will resume where you left off on the first round. That is to say if you got 3 rounds in + 3 deads in the first round, you will start counting from that point forward for your second round. Your score will be total rounds completed (to the rep) at the end of the third round.

Name: Squat Wt. / Dead Wt. / Rounds

Barron: 135# / 175# / 10+3

Marc: 135# / 180# / 10

Jason: 135# / 185# / 9+2

Kyle: 135# / 195# / 9+1

Lorie: DNA / 127# / 7+8

Wade: 135# / 225# / 7+4

Derek: 75# / 175# / 6+4

(Richard): 135# / 185# / 7+3

(Marshall): 115# / 185# / 7

(Mac): 75# / 155# / 7

(Maria): 63# / 133# / 7 (funny burpees)

(Hal): 115# / 185# / 6+9

(Josh): 85# / 160# / 6+5

(Stacy): 65# / 103# / 6+5

(Jarah): 47# / 63# / 6+5

(Fran): 33# / 103# / 6+4

(Nina): 77# / 95# / 6+3

SKILLS CLASS

21-15-9

Dead Lift

Handstand Push-ups

John: 3:13 / 115# (elbow Break) - 8:09

Kelly: 4:35 / 63# (Handstands) - 10:10

Peggy: 6:21 / 83# (Frog Stands) - 10:13

Jill: 6:09 / 75# (handstands) - 11:43

From one of our clients...

"I am excited to continue my Muay Thai training. There is something I'd love to share w/ you: I walked to my car last night and couldn't find my phone or wallet. I had looked in the bins, my pockets and in my car. I was on my way inside to say I was missing it. When I got inside, it was sitting out in the open on top of the benches (w/ bins bellow). My iPhone, wallet (full of cash and cards) had sat there for over 1.5 hr and hadn't been taken or messed with. That says a lot about the folks there. Thought you'd like to hear it. I'm excited to continue w/ Marc."

WOD 8/28/2010

We are trying to grow the kids program here at CFL. If you know anyone who would like to come and try it out, please invite them. If they can come 10 minutes early that would be great. Thanks!

Team WOD
200M Farmer's Carry (2 70lb/2 20kg)
50 Push Jerks (95/65)
75 Pull-Ups
100 Squats

Work must be done in order. Only one person works at a time.

Lorie/Arnold: 8:58

Corene: 9:10 - 1/2 marathon

Kyle/Shay: 9:19

(J-Rod): 6:28 - 1/2 marathon

(Dani/Ian): 8:02

Barron/(Fran): 9:45

(Jarah)/Troy: 12:16

WOD 8/27/2010

Keep workin' Corene, we need that MU!

Work up to your max triplet O-Squat

then...

Tabata
KB Snatch (24/16)
Ball Slams (20/12)
Ring Dips

Stagger the starting points so that guys can use the 20lb balls. 3 minutes rest btwn. each Tabata interval. Post scores for each exercise and a total.

Name: O-Squat Wt / Tabata Reps

Kyle: 135 (PR) / 6, 10, 3

Derek: 95# / 7, 10, 2

Fran: 70# / 7, 8, 5

Jarah: 53# / 8, 11, 6

Heather: 5K , 6, 7, 5

Maria: (123 x 3 B sq) / 6, 10, (7)

(Corene): 70# / 7 , 10, 4

(Eileen): 22# / 5, 8, 7

Showing up on time

Guys, please do your best to be on time for class. A 5 minute window is fine, we need that too. If you are showing up 10, 15, 20 minutes late...that doesn't work. It can really throw the trainer and the class off. Especially if that first part of the class was just spent going over something important, complicated etc. If you can't make it until 15 minutes in, you just need to wait for the next class, open gym etc.

Thanks for your help and understanding!

Ido Portal

Here is the guy I was mentioning to you the other day. Jeremy first mentioned him to me. Got fine body control!!!!??? Take it easy ladies...

Olympic Lifting Class

FYI, Oly class is moving from 9AM on Saturday to 9:30.

WOD 8/26/2010

Johnny, doin what firemens do

Fight Gone Bad w/Substitutions

Sledge Hits (Big/Little) (Big Tire) (Make sure you bring the hammer fully extended overhead every rep)
KB Swings (24/16)
HPS (75/55)
Front Squat (75/55)
Clapping Push-Ups

Format is 1 minute at each station for max reps. Trainer calls rotate, you rotate to the next station with no break in the clock. So 1 round is a total of 5 minutes (5 stations). 3 rounds, 1 minute rest btwn rounds. Total reps for all 3 rounds is your score.

Guys, if you are due for a rest day, today would be a good one. Otherwise let's get after it!

Wade: 307

Joel: 281

Tara: 279

Jenn C: 211

Matt F: 185

(Erlinda): 293 - (12kg & 38# snatch & 38# FS)

(Betsy): 262 - (12kg & 33#)

(Johnny): 260 - (16kg & knee pu's)

(KJ): 245 - (knee pu's)

(Heather): 195 - (12kg & 25# snatch 7 33# FS)

SKILLS CLASS

AMRAP 8 min:

6 Thrusters

12 KB Snatches

John: 8

Kelly: 6 1/2

Don: 5 1/2

Stacey: 5

Peggy: 4

Announcements...

Noteworthy:

Tuesday/Thursday morning class is going to 6AM rather than 6:30AM starting tomorrow Thursday 8/26. So that's morning class 3 days/week at 6AM (Tuesday, Wednesday, Thursday). Thanks Corene!

Jason Nicholaou will be joining the team to help out with the Olympic Lifting Class and some open classes in the future. Besides being one of our resident strongmen, Jason is a great all around CrossFitter. He has a lot to offer and we hope you'll enjoy working with him.

The idea is to grow the Olympic Lifting class and make it accessible to everyone. Oly lifting is fun in and of itself and it will help develop you in the context of your day to day training in the gym - for sure! It tends to be the most under devoloped set of skills in your average CrossFitter.
So start coming to the classes and you will be in great hands between Chappy and Jason. If you would like to try it but are a little nervous or wary, just talk to them.

This Saturday is Bring Your Friend day at 11:30.

Party at my house starts at 3PM on Saturday and goes into the night. We will be getting the fights and bar b q'ing. Bring some food/something to share, potluck deal etc. Everyone is welcome. My address is on the events board.