| |  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!!  |
Closed this Saturday (Time) 
Sorry closed this Saturday!
Chosen as WOD: Sat,Nov 10,2012 Sat,Aug 20,2011 Sat,Jul 23,2011 Sat,Mar 26,2011 Sat,Sep 25,2010 Sat,Aug 28,2010 Sat,Jul 31,2010 Sat,May 1,2010 Sat,Apr 24,2010
|
Other Posted Workouts
| ryan l | Run Row Run (Time) | 17:06 Rx | | | Liz N | GRACE (Time) | 4:52 | 75#, Barbells for Boobs @ CF Ventura |
|
|  ryan l 9:19am
Good luck and have fun to all who are taking part in Barbells for Boobs today!
Eric 10:48am
You all have obviously been Vegans before and have not had the insane pleasure of trying burgers from across our vast nation. Here's an exercise, Denver has around 10 very good burger joints (not chains) try.them first then tell me you still prefer five guys or in & out. FYI, Denver is probably #8 of my top hamburger cities.
Eric 10:50am
@allie-i'll be @5:30 on Mon. But can stay late if it works better for you.
Stacie 12:29pm
I don't see the big hype about In and Out burgers but the Hegarty Clan loves it. I actually enjoy Champa Burger up the street from our box.
Go Juli. Can't wait to hear all about her cert.....
Stacie 2:28pm
JR-Courtney is their daughters name.
Lea 3:31pm
Awesome time on Grace Liz!
ryan l 5:09pm
good job Liz that is an awesome time! Brian Favero did it at the mall today and finished in 2:50, another smokin time! Oh yea, Go HUSKERS
Stacie 5:21pm
So Jr did she hear you calling??? haha.
|
|
|
ryan l
Here we go with Part II ''The Cheat Day''! For the first part on this subject see post on Oct. 21st..
Back to the most important part, the “Cheat Day”. There are a lot of ways to go about your cheat day. A lot of trainers will suggest when you start the Zone for the first time or coming back to it after a long time that you should follow Zone parameters for approx. 4 weeks with no cheat day. I am not saying this is wrong I just normally would not suggest it to very many. The idea is in that time it will become a habit and then easier to stick with. However I think that 80% of the athletes will come back to their trainer and say yea, see here is my log book I followed it to a T. When in reality they cheated after the 3rd day but were too afraid to admit it. And now in their head they have failed and they think I will never master this Zone thing. So first off I don’t care how you decide to set your cheat day. Some like to make it a whole day event. From the time they wake up until they go to bed they will eat what they want. Others will go to the other extreme and only give themselves one meal as a cheat or maybe a two hour window when they can enjoy as much sugar as their body can take. So what do I care about you may ask? Make a plan! Write it down, tell a friend and stick with it. If you don’t set a goal or make a plan you are already setting yourself up for failure. If you decide you are going to have a cheat day on Saturday and that Monday through Friday you are going to Zone every meal, do it. This also gives you something to work towards. You know if by Thursday you are starting to get that craves, just hold on you are almost there. You may ask well what if I make it to Wednesday and I cheat at lunch, my friends were eating cookies and I just had to have one. Who cares, it is not the end of the world! Think to yourself Damn that was a good cookie; now get back with it until Saturday. Don’t change your intended goal cheat day, just keep moving forward. As you gain more success with the Zone parameters you can start tightening up your cheats to smaller windows if you like. However take into consideration what you are eating, and training for. Again if you need more clarification or guidance please ask. Happy Cheat Day!!
|
|
| Eric 7:37am
hey Ryan, Ice, fish oil and stretching helped the neck a little. knot is still there but smaller.
Eric 12:08pm
@allie-when's the next time your going to be in? I need to be your volunteer patient for my neck.
Kathy 6:30pm
Sorry to hear about sat. Would have loved to see the trophy winner. Back from cali. Monday. Anxious to get back to the box. What info do you have about a cheat week?
Stacie 8:05pm
Uh! Kathy no such thing. How was In and Out Burger? Let me know if you want to start Monday on training for Sectionals or at least really watching the intake of foods. I am going to start logging my foods/workouts and really hitting it for possible Sectionals. Anyone else want to join in?
Lea 9:27pm
Oooohhhhhhh I LOVE In & Out Burger!...but their fries suck...So I go and buy fries from McDonalds or Jack in the Box and take it into In & Out to eat with my burger...I figure if you're going to cheat, you might as well go all out right? =P
Kathy 9:32pm
The second visit was protein style (no bun), it was delicious!! Stace. That is my plan also. Ready to go hard core, I hope. I don't need the fries, I have the shake!
Allie K 11:15pm
hey eric, i would LOVE to be your pretend doctor! how does monday work for you? 530 or 630 class!?
|
|
|
PREV 463.5 NEXT
WOD was CROSSFIT TOTAL on Mar 28,2013 (52 days ago)
approx 26 min.![](javascript:showDialogPopup("<img src=GYM_2/pic14683.jpg onClick=~SQ~hidePopup()~SQ~>"))
22:48 Rx
23:29 Rx![](javascript:showDialogPopup("<img src=GYM_2/pic14655.jpg onClick=~SQ~hidePopup()~SQ~>"))
