**Note: Russ’s reflection is below Kim’s.**

It's been a great ride.

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 he was on board and spent countless hours and dollars helping to create CFP out of our garage.  Thank you Russ~ I Love You.

As I reflect on January 17, 2009 to present I believe I can honestly say I helped people.  And with that, I REMEMBER WHEN:

Donna and Mel made their first appearance at CFP 1/17/09.  They were sick and tired of feeling “frumpy” and made a commitment to themselves.  These 2 ladies started with a PVC for barbell work and pull ups in a green band with assistance from me to get their chin over the bar.  Today, they have kipping pull ups and confidently load barbells.

Everyone started keeping a notebook to document their achievements.  I think athletes feel “lost” without their books now.

Tape grips became kind of our CFP trademark~they certainly do help though!

The rite of passage to a new level of “tough”is  when you rip for the first time.

Kathy C. loved posting about S-N-A-T-C-H WODs. Remember when she put “Michael” up on the white board as 4 rounds and it’s only 3!

We got so excited about GOLD, SILVER, & BRONZE podium spots for the new post!

I put Lisa and Jodi through their first “Murph”.  At the end Lisa had a headache the size of Yankee Stadium!  They both kept hoping a car would run ‘em over on that second run.

McGraw wanted a personal DJ to pump out motivational tunes while she WODed and would blow off a WOD to do “Thong Class”.  I also remember her gaining crazy strength gains on the barbell.

Meme got her first kipping pull up and pulled a 210# dead off the ground.

We all had to finish our runs up that God awful hill of a driveway at CFP HQ!

Caleb did his first WOD in the garage~ FGB and nearly died.  I also remember him doing his first “Murph” and Ian and I kept cranking the speed on the treadmill in the basement.  He nearly fell off the treadmill when he finished and we had a bucket by his side just in case!

Carrie got “caught” doing bicep curls and was then dubbed “Bicep Bowman” by Caleb.  I remember Carrie HATING the barbell and now being OK with it and even liking the S-N-A-T-C-H!

Being so PUMPED about our first “Fran” in the garage~ I scared the crap out of Stacy Dykins….she hasn’t been back since!

Tommy V. was suppose to be at work but came to help out on Good Friday 2009~ it was a CrossFit Total and the garage was crawling with sooo many people b/c the had the day off.

On that Good Friday 2009 Animal Control showed up and we all thought it was the police~ Jason Blyler was going for a back squat and very quietly backed away from the squat rack.

There was a sea of pink and white tank tops running the first Bill Landers 5K and Carrie taking first place in her age group!

We borrowed Dave Berger’s Modern Plumbing box truck to move equipment from the garage to CFP’s current location….I was in hysterics with Jason driving! I also remember feeding all the kids a pizza lunch and their dining area was the back of the box truck!

Tommy V. was bench pressing Diana on my kitchen floor at one of our CFP parties.

Gail worked and worked on the timing of a kipping pull up but still resorted to doing dead hangs in a WOD~that’s one strong lady!

I yelled at Barb to get deeper in her squat during wall balls and she turned with daggers in her eyes and did a karate chop to her crotch indicating that the squats were killin’ her!

Mrs. C would yell out loud “C’MON CARLA” when she got pissed at herself during a WOD!  You have come so far with CF Mrs. C….keep at it girl!

Rielly did 11 rounds of that pull up ladder summer 2009~ 1 pull up the first minute, 2 pull ups the second minute, etc…until you can’t get the # of pull ups done in the minute.

The kids would make up their own work outs, do them, and then make up more to do at Minnechaug.

Donna bought 2 log books at one time so they matched..wonder what’s going to happen when this one is all used up.

Mel would get confused with some WODs and add/delete reps or rounds~ kind of like I did for “Jerry” earlier this month.

Kimberley faced that barbell and pull up bar conquering them both!

Pam warmed up with various dance skills before WODing.

Carlos did a guest Boot Camp class for us~we were all fired up!

Carlos’s client Don~ age 70 with Parkinson’s did a 16″ box jump!

Caleb took on evening hours and has done really well by his night athletes.

Tommy V. and Russ believed that I would make it to the 2009 Games in Aromas, CA.

Lara did a walking lunge WOD summer 2009 and it was dumping rain outside~ she dug deep and kept on lunging in and out of that garage bay.

Jane & Eileen being 2 of the strongest ladies I know~ talk about raw talent for the barbell!

Adele was in the green band for pull ups and now she’s in the red and on the cusp for not needing any band!

Feeney would WOD and help out and get us all laughing.  I remember Feeney fulfilling her dream of opening 180 Nutrition~Congrats Sarah and never lose that fire in your belly.

Meme was SO EXCITED about her lifting shoes birthday gift.

My dad had PERFECT air/ back/front/overhead squat and deadlift form back in the garage with no formal training.

Russ taught J.T. how to do a muscle up a few weeks ago.

I saw some of Justin’s weight load numbers posted on the white board~ he is STRONG!

Gram & Poppa worked on press, KB swings, and deads when they visited in September 2010~ 85 and 87 years old tearin’ it up!

Thank you everyone for choosing CrossFit Persevere to help you on your fitness journey.  CrossFit isn’t just another work out, it’s a lifestyle filled with genuine support and enthusiasm for each other.  3-2-1 GO! to creating more fun filled CrossFit memories and PR’s at CrossFit 033!

Wishing all of you good health and lots of happiness.  Love, Kim/Kimmie

Feel free to add on any of your “Remember When” moments to the comments section.

Russ Comments:

Great post by Kim…. I remember the day it started, and today, the day CFP ends – I went to CFP today and did the final workout as CFP – 30 Muscle Ups for Time (for Kim & her gymnastics excellence) time: 7:34 -PR by over a minute!  I picked this workout because when I started I could do zero muscle ups, and at one time, I thought is was impossible to break 10 minutes, and 3 years later – it’s great to continue to improve and end on a personal high note. – and I continue to encourage everyone to keep pushing and improving!  I love how CFP started… and while it’s the end in a way, there’s a very good path forward.  And for all of us, we can learn more, get stronger, and be fitter together – which is what it’s always been about, and why we all started CrossFit!

Kim was always the heart of CFP – the drive.  I always considered myself the “soul”…. much less chatty on the blog, much less of  a CrossFit celebrity, and not there dealing with all of the day to day at all.   What I liked most about CFP was the opportunity to share my passion for fundamental CrossFit with all of you.  Some of my earliest memories were when Kim first tried CrossFit, and how well she did….. and when she started she kind of worked it into her workouts at The Wellness Center…. seems like a lifetime ago!  At the time I was working out with my brother who was a great CrossFit partner….. Kim just kept getting better and better – and working with her, and seeing her rise to be a CrossFit Games competitor (and subsequent celebrity) was a real charge for me!  Her ability to take a negative, channel her energy, and come through the other side stronger – and then share with people was really what got CFP going, and it’s all be worth it and then some!

The garage was great, and I remember our first member (Tommy V), and he was just scary intense…. and then all these people started showing up, and as they all took to it, I was amazed how hard you all worked, and how well everyone did!  Some of my favorite memories include when Kim did her first Muscle Up (ancient history) when all the great people helped us move.  There were so many good memories of people just improving their squats, getting a pullup, or learning a technique – and I really appreciate being able to share so many of those moments!  I remember Donna getting her pullup, Mel getting her pullup, Meme getting her pullup; working squats with Mrs. C; working squat with Dr. John and Jason Blyler……and so many other milestones…. and some of my favorites were when Caleb, Ian, and JT got their muscle ups!

Overtime I focused more and more on fundamentals – and I’m really proud of how well the people who came and trained perform the basics.  I honestly believe the core people who trained consistently with CFP have the heart, and technique and attitude to do well at any CrossFit gym – and that’s a great feeling, and a tribute to Kim and everyone who trained at CFP!  In addition, I’ve made some good friends, and we’ve all shared some great moments – so thank you all!

I am also really proud of Caleb.  This kid showed up in good shape, but with an overhead squat of about 95 pounds, and over the last 2 years has taken his knowledge and expertise to another level.  From a martial arts perspective, one of the greatest things that can happen is when the student’s knowledge exceeds the “teachers”.  Caleb has done this, and he’s sought out the best CrossFit people, and continues to take his game higher.  He’s really joined Kim as a CrossFit Elite, and I’m sure he’s going to continue to do well.  I really wish him success, and I’ll be cheering for him!

When we started, we talked about what people should expect from CrossFit.  At some level, all of us share a desire to be fit – and to evolve and improve.  Against the backdrop of age, we all push ourselves to the edge of our abilities – and I believe this drive makes us more alive, more engaged – and better people.  We all need to measure ourselves against ourselves – and that’s why our motto was – “You are your own yardstick”.  To be alive is to grow; when we stop growing we stop living.  In many ways, fitness is a metaphor for life – and CrossFit is a great system.  I sincerely hope you all continue on your CrossFit Journey, and continue to achieve goals that you at one time thought were not possible.

“There is no finish line”

Best to you all -

Russ

Donna and Pam~ snatchin' and dippin'!

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 Boobs… Save a Pair… Save a Life.

We will be supporting Barbells for Boobs “Amazing Grace” Fundraiser to benefit mammograms in action.  CFP has made a donation to support the cause.

Mammograms In Action is a non-profit organization located in Lake Forest, CA. Our mission is to provide funding for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer. By supporting MIA you help low-income and uninsured women. 100% of the proceeds of Amazing “Grace” will be donated to Mammograms In Action.

Thursday 101028

Run 5K

Austin Malleolo 20:01, Karianne Dickson 21:07, Heather Bergeron 22:10.
Post time to comments.

Compare to 100728.

C’MON BOWMAN……SHOW THESE 2 LADY FIRE BREATHERS WHAT YOU HAVE FOR SOME ENDURANCE!

OK Adele~ time for more CF "on days".....an unassisted pull up is in your NEAR future!

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 Berger! 

WOD #1: Wendler Press, Week 3

Wednesday 101027

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Austin Malleolo 10 rounds + 2 snatch, Dave Lipson 9 rounds, Karianne Dickson 8 rounds + 4 dips (65lbs).
Post rounds completed to comments.

Standing ovation Donna and Mom~ you 2 chipped away at Monday's WOD with great looking C&J's, kipping pull ups, chest hitting or nearly hitting the ground, and squats with a hip crease below the knee...VERY WELL DONE! And, you 2 have just really gotten the hang of stringing kipping pull ups together..it's amazing your hands aren't in worse shape! BE PROUD LADIES!

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 the ground.

Kim and Mel behind her catching a tiny breather in today's posted main site WOD.

**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 Bergeron 155lbs in 12:45. Post load and time to comments.

CREATIVITY! The 20# vest was at home so Russ used a band to get a 25# plate on his back and then we taped it in place for "Brenton"!

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**

Thursday's Hero WOD~ solid performances.

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 with CrossFit and it needs to be energized accordingly!

WOD #1 Wendler Back Squat Week 2

There are a couple of fun choices up on the board~take your pick!

Below is a nugget on legless rope accents~perfect timing!  If you don’t have a CrossFit Journal subscription you may want to consider the online subscription.  I don’t make nearly enough time for it, but it has a wealth of information in written and video format.

“Rope Climbing Techniques: Legless Rope Climb” with Adrian Bozman and Carl Paoli, CrossFit Journal preview video [wmv] [mov]

Meme~Thruster PR of 100#! I snapped the photo a second too early, but she RELALY DID hit full lock out!

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 the local globo gyms we are sandwiched between! 

Thursday 101021

“Brenton“

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).
Post time to comments.

Enlarge image

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

DON~ Congratulations on your box jump! YOU CAUGHT SOME AIR! FYI~ Don is 70 years old and called "War" against his Parkinson's diagnosis.

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.

Barb OWNING that pull up bar Monday morning!

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 good use I am sure!  The rope has already been “baptized”!!

Thanks for your efforts this past weekend.  I feel like the gym space has gone from a “hobby space” that got too big for the garage to a REAL CF GYM!

Tuesday 101019

“Bulger“

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Kevin Montoya 18:20, Michael Giardina 19:54, Kim Malz 29:16 (95lbs).

Enlarge image

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.