Final CFP Post 10/29/10

Friday is Day 3 in our CrossFit cycle. **Note: Russ’s reflection is below Kim’s.** Kim’s Perspective….Russ to follow. My stomach has a few “flutterflies” going ’round.  I still remember that Sunday morning waking up and telling Russ “I think I want to start a CF Affiliate.  I think I can help people.”  From the beginning [...]

10/28/10

Thursday is Day 2 in our CrossFit cycle. HOMEWORK: I need everyone to write down (or post in the comments section) 1 skill you REALLY like and 1 skill you think “OH CRAP!” when it comes up in a WOD. Thursday’s “IN THE GYM” WOD: “GRACE” 30 reps for time of C&J 135/95 Barbells for [...]

10/27/10

Wednesday is Day 1 in our CrossFit cycle. Hey, a big shout out to everyone for helping to make barbells work for people’s different weight loads on yesterday’s WOD.  Props to  Donna for giving up her turn so Carrie could utilize the “ladies barbell”~you get first dibs on barbell of your choice in today’s triplet [...]

10/26/10

Tuesday is a CrossFit rest day in our cycle. We will make up Sunday’s WOD: 21-15-9 deadlift 225/155, Overhead Squat 135/95 Great grind yesterday everyone~ I think I saw the most improvement all around with pus ups!  People are making a definite effort working towards their chest instead of just their thighs make contact with [...]

10/25/10

Monday is Day 3 in our CrossFit cycle. **CFP’s last day is Friday, October 29, 2010.  There are no Saturday or Sunday hours. WOD #1 Wendler Deadlift Week 3 Great efforts and commitment with the Wendler strength training everyone! Monday 101025 Ten rounds of: 1 Clean and Jerk 5 Pull-ups 10 Push-ups 15 Squats Heather [...]

Weekend of 10/23-10/24/10

Saturday is Day 1 in our CrossFit cycle. Saturday: 9-11am Sunday: CFP IS CLOSED. Saturday 101023 Seven rounds for time of: 10 Wallball shots, 20 pound ball 10 Pull-ups Kevin Montoya 4:15, Mat Frankel 4:55, Kim Malz 8:05 (20lb ball). Post time to comments. **10′ target**

10/22/10

Friday is a Rest Day in our CrossFit cycle. I ask you:  ARE YOU EATING ENOUGH PROTEIN?!  I went from 3-9pm with no protein yesterday and when I ate a lean ground beef cheeseburger at 9pm on Thursday I could FEEL my muscles SOAKING UP the protein. Fuel your body well~ you beat it senseless [...]

10/21/10

Thursday is Day 3 in our CrossFit cycle. As I said in yesterday’s comment section, ABSOLUTELY CRAZY GOOD ENERGY in yesterday’s thrusters!  While all the PR’s flying around is simply splendid, the GENUINE excitement shown for each other was super! That’s the essence of CrossFit….support, excitement, and encouragement.  Certainly won’t find that at either of [...]

10/20/10

Wednesday is Day 2 in our CrossFit cycle. WOD #1 Wendler Strict Press, week 2 Wednesday 101020 Thruster 1-1-1-1-1-1-1 reps Michael Giardina 264lbs. Post loads to comments. Compare to 091007.

10/19/10

Tuesday is Day 1 in our CrossFit cycle.     Great efforts with Week #2 Wendler Deads yesterday and lots of smokin’ metcon action going on after! And, to the CF 033 Team~ WOW! WOW! WOW!  Extreme CF Makeover in 22 hours!!!  The gym looks great and the few new toys will be put to [...]