  
|
CFP SWOD-A-004 (Weight)  
Power Clean 5x3
5x5x5
*Attempt to add 5# from last attempt.
Chosen as WOD: Jan 13, 2012 Jan 6, 2012  105 Rx | Lea Today! | | | Allie Jan 6, 2012 | | | Anney Today! |
 205 Rx | Scott C Today! | | | Pat Today! |
| Pat | 205 Rx | 3rd 185,205(3),205 | | Scott C | 205 Rx | 3rd 135-185-205 | | Kevin | 210 Rx | 2nd 205-210-185 (horrible form on the 210, need to work form form form) | | Kelly | 95 Rx | 3rd 75-85-95 (15# PR) | | Scott M | 145 Rx |  8th | | Keith | 185 Rx | 5th 185(f5),185(f4),185(f5), got it on the last try though! 10#pr | | Anney | 105 Rx | 2nd 65-95-105 (110 x4) | | Missy | 75 Rx | 65,75,75 (-10) | | Lea | 105 Rx | 2nd 95,105,110 (f-4) | | Scott H | 195 Rx | 185,205f2,200f3,195 | | Erica | 85 Rx | 5th 75-85-90 (f4) |
|
CFP TWOD-007 (Weight)
6 rounds not for time of:
3 KB/DB Cleans (each arm)
3 Broad Jumps Max Distance
*Rest 1:30 between rounds.
| Pat | 1.5pd, 26' Rx | | | Scott C | 1.5pd, 28' Rx | | | Kevin | 1.5 pd, 29.5' Rx | | | Kelly | 1 pd, 22' Rx | tweaked rt. hip on jumps | | Scott M | 1.5 pd, 24.5' Rx | | | Keith | 2 pd, 27.5' Rx | | | Anney | 1pd, 22' Rx | | | Missy | 35#db, 21' Rx | | | Lea | 1.5 pd, 23' Rx | | | Scott H | 2p, 29.8' Rx | :)29x6 | | Erica | 1 pd, 22' Rx | |
|
|  Katelynn 9:21am
I've been a little bit of a slacker in making it in this week, mostly because of work and partially because I'm committed to walking/running twice a week to improve my endurance. (Totally rethinking this 140 mile race thing, ha ha... I've determined my partner is crazy.)
In case you've managed to never see me run, you're probably unaware as to how terrible I actually am. One would think, 'Running? How hard is it?' Hard. And I have no idea why. I've ALWAYS hated it! The day we had to run a mile in junior high and high school were the days I DREADED. Despite being a competitive long distance swimmer in HS and college, I've never been able to run for any significant amount of time. I'm slow and lack MAJOR endurance.
The first time I ran at CF, I couldn't even make it to the stop sign. YIKES. I was mortified. But, within a few weeks, I ran my first 400m w/o walking. I was super proud and set a goal to run a mile. (Gah... this feels so much like being the uncoordinated middle schooler who can't run the mile!)
Last night, having worked late (again!), I took the dog for an off-leash training walk and figured for the heck of it, I could just start running and not stop until I wanted to.
37 minutes later, *I was still running*. I was blown away. I mean, I was going slow (uh, should probably call it jogging, lol), but according to my RunKeeper, I ran 2.8 freaking miles. I had no idea! I think I was so concerned with my dog (we were doing off leash training, so I was more focused on training him than I was on the fact that I was RUNNING) that I blew right past that point where I wanted to stop and just kept going. My marathon running friends (I prefer the title, 'Crazy persons who don't know bikes exist') tell me there's a 'second wind' sorta thing that to access, I just need to get over the hump of the first wall and then it becomes easier and dare I say, FUN. I've never believed them and always quit before I got to that point. Turns out, I should've listened... they were right!
Anyway, I was totally blown away that I sailed so far past my goal of 1 mile and into almost 3 mile territory. There's no way I would've ever been able to do this on my own. I appreciate how much help and support I've been given, (even if my effort is only coming in 2x week, lol) and am left wondering how competitive of a swimmer I could've really been had I known a fraction about fitness as to what I know now.
Katelynn 9:28am
Gah... why do I write such freaking novels?!?!?
Also, not that I *love* this running thing, but I won't be in tonight as I'm heading up to the mountains to try my hand at snowshoe running with friends early tomorrow morning.
But I promise... I don't really like this running nonsense. ;)
Alicia 9:45am
Hi Katelynn- I have never been a runner myself, so I get what your saying. I think it's great you ran 2.8 miles. Little milestones like this mean the world!!! I think it's fabulous!! Keep up the great work and soon you will be running half or full marathons!! :)
Rick 1:57pm
@Katelynn 'You must do the thing you think you cannot do'
-Eleanor Roosevelt
Anney 2:51pm
I am very proud of you Katelynn! Running takes a special tenacity and it's pretty awesome when you pass those milemarkers! If running distance is what you want to accomplish, then Rick's advice is definitely the way to go! Keep it up! You'll get there!
 Log in to post a comment... |
|
|
| Thursday, January 26, 2012 |
 Ryan
Please join me in welcoming our newest CFP athlete's! Jeremy, Sarah, Nick, Jim, Kara, and Matt!
|
CFP SWOD-A-003a (Weight)
Squat 3x5
5x5x5
*Add 5# from last attempt.
Bench Press 3x5
5x5x5
*Add 2.5# from last attempt.
Chosen as WOD: Jan 5, 2012
| Missy | 65/70 Rx |  1st FS 45,55,65; BP 55,65,70 | | Melissa | 115#/85# Rx | 4th 65-95-115/65-75-85 | | Pat | 275/215 Rx | depth geting better...need to focus on lighter weight and greater depth... | | Scott M | 150/190 Rx | Squat/Bench new PB's | | Matt G | 155/145 Rx | 13th bench 145, 155x4,3 | | Michael | 135/155 Rx | Still weak after being sick | | Keith | 205/205 Rx | Front squat/BP...225 (f4)...should have had it | | Rick | 245/195 Rx | 8th back squat | | Eric | 315/ 185(f) Rx | 3rd reaggravated back on squats and had gnarly cracking in shoulder on bp | | Erica | 105/65 Rx | 7th 85-95-105; 55-65-70 (f5) | | Joe D | 185/165 Rx | 85/135/185 ) (95/135/165 | | Janelle | 105/75 Rx | 8th 85/95/105) (55/65/75 | | Scott H | 230, 135 Rx | 4th ran out of time on the bench | | Alicia | 55-65-75/55-65-70(F) Rx | 6th | | Liz | 175, 105 Rx | 2nd | | Lea | 115/90 Rx | 9th 95,105,115/65,85,90 |
|
CFP TWOD-006 (Time)
12-9-6-3
Object Thrusters
shuttle Sprint 90ft
| Missy | 6:03 Rx | 35# DB | | Pat | 3:45 Rx | 45# barbell | | Melissa | 3:38 Rx | 35# Bar | | Matt G | 3:17 Rx | 2-hand green sandbag | | Michael | 6:18 Rx | 45# Plate | | Keith | 4:25 Rx | 1.5pd KB, one arm | | Rick | 3:14 Rx | 1.5 pd | | Eric | 4:14 | 30 smash ball/100 singles | | Erica | 2:50 Rx | 25# plate | | Joe D | 3:31 | Green Rouge sand bag | | Janelle | 3:27 | 20# Kettle Bell | | Scott H | 6:46 Rx | Misread the WOD- Ran 30 sprints! 50# DB | | Alicia | 5:35 | 20LB KB thrusters | | Liz | 3:40 Rx | 18# kettlebell, Eva (40#) shuffle on my back |
|
| Liz 9:26am
Welcome to all the new athletes!
Matt V 9:41am
@Debbie and Missy, sorry I missed you guys this mornign. I woke up with a terrible soar throat. I also wanted to tell you that I will be out of town all next week.
Missy 10:12am
@Matt - hope you feel better soon!
@Debbie - just sign up for whatever morning classes you want next week and I'll make sure to be there too!
Also, welcome to all the new members!!
Krystal 10:14am
Good work morning class! :)
Pat 10:55am
Welcome aboard Jeremy, Sarah, Nick, Kara and Matt...
Joe D 5:30pm
Welcome to all the new members !!!
Kevin 8:27pm
Anyone else up for the 1030 wod tomorrow?
Erica 8:47pm
Welcome new guys! :)
Kelly 9:09pm
Hey Kevin, I'll switch to 10:30, my schedule is flexible tomorrow.
Kevin 9:34pm
Awesome, thanks Kelly!
|
|
|
|
|
Jan 27, 2012
more...
Contact Info & Location
Trainers
Class Schedule
Workouts
Location
What is CrossFit?
PREV
HiTechGym
