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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'.

'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!!


  Thursday, January 21, 2010
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+5 Rx Kathy Thu,Jul 15,2010
  11 Rx Stacie Thu,Jul 22,2010
23min+15 Rx ryan l Thu,Mar 10,2011
 19+15 Rx Scott H Tue,May 15,2012
  18+14 Rx Matt G Tue,May 15,2012

Kathy17 green and Kyla assisted at end
ryan l21+13 RxFirst 8rnds were chesters, the rest regular kep
Scott H17+ 13 Rxall kipping
Eric10 5 rds kip, 5 rds blue band
Liz N14 6 rds green, 8 rds black
Stacie12 blue
Bev12+4 Black
Harvey13+5 Rx7rds 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!

Kyla 10:49am
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?!

Kyla 1:35pm
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

Stacie 8:23pm
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!

Kathy 9:29pm
Good Job today Ryan.  Yeah the hands are a huge bummer and hopefully not a setback.

Kyla 10:25pm
Strong work today!  Way to power through on a blah day Rita!!


  Wednesday, January 20, 2010
  
CFP drop 5
 (Time)
30-25-20-15-10
Push press 65#/35#
Double unders
Sit ups
Chosen as WOD:   Wed,Oct 20,2010
10:01 Rx Stacie Wed,Oct 20,2010
 12:00 Rx Kathy Wed,Oct 20,2010
  14:07 Rx Lea Wed,Oct 20,2010
8:09 Rx Scott H Wed,Oct 20,2010
 12:09 ryan l Wed,Jan 20,2010
  17:14 Steve B Wed,Oct 20,2010

Scott H13:46 Rx
ryan l12:09 GHD Sit ups
Liz N16:43 Rx35# Push Press, Rx DU
Kathy17:40 Rx
Stacie19:30 Rx
Kyla14:47 Row 100m
Bev14:35 #18/PVC, singlesX2
Harvey17:36 #25, singlesX2, band
Eric16:18 #45

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
Howard
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
30,25,20,15,10
Sit ups
Dips
Single jump rope x 2
Calve raises
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

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