| || ryan l May 20,2013|
Get your Flack Jacket or find a 20# vest, because Monday May 27th is Memorial Day and CFP will be honoring our fallen with 'MURPH'.
*Wearing a 20lb vest or body armor
- 1 Mile run to start
- 100 Pull-ups
- 200 Push-ups
- 300 Air squats
- 1 Mile run to finish
To get registered follow these seven steps:
1.Follow this link to the registration page: http://www.forgedclothing.com/mdm
2.Select the appropriate t-shirt.
2.Complete the checkout process.
3.Review the workout posted above, start training.
4.Wake up with a purpose on May 27th before 0930.
5.Finish the workout with your CFP Family (modify it if you need to, but make sure you have to work for it.)
6.Enjoy the day with family and/or friends and remember those deployed.
*Registration on the FORGED page is not a requirement to join in on the WOD. However, it is HIGHLY recommended! It goes to a great cause!!
| ||Happy Birthday Kim P|
| ryan l|
Two new Tabs to check out on the left side under CFP News and Events. One being the first ever local CrossFit Shirt Swap. Let Kyla or me know if you would like to go, we need a head count for CF Unbroken. The second is a link to sponsor South Metro Fire Fighters in the Seattle Stair Climb which benefits Leukemia research. One of our very own Larry Magio will be setting the pace ;)
Minute Man Pull up (Rounds)
With a continuous running clock do one pull up the first minute, two pull ups the second minute... continuing as long as able.
Chosen as WOD: Fri,May 3,2013 Tue,May 15,2012 Fri,Oct 21,2011 Thu,Nov 4,2010 Thu,Jul 15,2010 Wed,Dec 16,2009
|14 Rx|| Lea Tue,May 15,2012|
| || Allie K Fri,Oct 21,2011|
| 11 Rx|| Stacie Thu,Jul 22,2010|
|Kathy||17 ||green and Kyla assisted at end|
|ryan l||21+13 Rx||First 8rnds were chesters, the rest regular kep|
|Scott H||17+ 13 Rx||all kipping|
|Eric||10 ||5 rds kip, 5 rds blue band|
|Liz N||14 ||6 rds green, 8 rds black|
|Stacie||12 ||blue |
|Harvey||13+5 Rx||7rds green, 6+5 Black|
| Kyla 7:40am|
Don't forget to post your times for yesterday and today!!
Liz N 8:07am
I'm going to enjoy my day off today! Wow, Eric and I totally look like we're HURTING!
You did great Andrea!!! You pushed SO hard! :D
Liz N 1:19pm
Call me crazy, but I think I want to give this WOD a go today. All in the name of progress, right?!
Nice motivation Liz! Kathy another amazing push! Through torn calluses and all!!!
ryan l 5:18pm
today was a huge PR for me. My last was 18+ something. Sorry to hear about your palms Kathy. Go Liz-Go Liz... I heard you kicked butt Andi, good job... 8)
Guest C 7:18pm
hey ryan what happened to that ''rest thing'' we were talking about earlier? yikes 244 pull ups is INSANE!!! awesome work!!!!! guest=randy
ryan l 7:26pm
Dr's. don't know everything. Refer to Php 4:13
Great Job Everyone.
Liz N 9:14pm
Ryan, congrats on your PR! That's AWESOME. You inspire us by your personal example. Count us in for the T-shirt Swap at Unbroken. It sounds like a total blast!
Good Job today Ryan. Yeah the hands are a huge bummer and hopefully not a setback.
Strong work today! Way to power through on a blah day Rita!!
CFP drop 5 (Time)
Push press 65#/35#
Chosen as WOD: Wed,Oct 20,2010
| 12:09|| ryan l Wed,Jan 20,2010|
| 17:14|| Steve B Wed,Oct 20,2010|
|Scott H||13:46 Rx|
|ryan l||12:09 ||GHD Sit ups|
|Liz N||16:43 Rx||35# Push Press, Rx DU|
|Kyla||14:47 ||Row 100m|
|Bev||14:35 ||#18/PVC, singlesX2|
|Harvey||17:36 ||#25, singlesX2, band|
| Guest C 7:57am|
Hey Thal do we do 3 times the rxd number if we do single Jump ropes? Steve
Liz N 8:34am
So good to see Andie back, meet Bev and see Leah's enviable squats! I'm definitely feeling those Good Mornings from last night. Hammy's are sore! Hope to get to the box again tonight and get our 3 in row.
ryan l 9:21am
Steve, currently my box is doing double the reps. As time goes by we will do triple. It is a progression thing. You are along far enough you should be doing triples. Hope that helps brother..
Guest C 2:17pm
We as Crew did Modified Fran w/65#
Lagomasino = 8:45 Band Pull ups
Elliot = 8:26 Band Pull ups
Howard = 5:08
2min break then:
Crew @47's did Modified WOD
Single jump rope x 2
Elliot = 13:30
Lagomasino = 17:21
Howard as rx'd above. You guys are doing a great job we love all the workouts and if you are doing a WOD this Saturday I'll be there. Thanks for everything you guys do