| || ryan l May 19,2013| ryan l May 20,2013
Members please bear with us over the next two weeks. Kyla and I are going to be out of town and several trainers will also be traveling during this time. With that said we are doing are best to keep all classes scheduled to the best of our availability! On days when some classes are closed we will post a 2nd home WOD challenge. Thank you for your understanding!
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!!
| ryan l|
On the subject of nutrition and our eating habits in regards to CrossFit and our fitness. Their is only one supplement I truly pimp and that is fish oil. You all know I am a huge believer in the use of fish oil. Other than that I have not been a big user of supplements. Prior to CrossFit is another story, I used whey protein, creatine and probably 5 other things I can not spell and really didn't know what they did for me. My point is you should be able to get everything you need from a good diet. Zone is a great place to start. I highly recommend getting your diet on for at least 6 months before considering any supplements. Once you have your eating habits down and you are wanting that next edge we will talk. If nothing else I know from experience you will save a lot of money on something you will literally flush away anyway!!
3 Rounds for time:
21 Kettlebell Swings (53#/35#)
Chosen as WOD: Mon,Sep 17,2012 Wed,May 9,2012 Wed,Sep 14,2011 Mon,Dec 27,2010 Thu,Mar 4,2010
|Sarah R||13:45 ||green band|
|Kelly||16:40 ||blue, 1/2pood, row 500|
|Liz N||17:14 Rx|
|Steve B||17:29 Rx|
|Allie K||17:18 ||500M row|
|Anney||17:41 ||blue/red, 1 pood|
|Lea||12:53 ||row 500m|
|Jered||11:12 Rx||500m row|
|Doni||16:16 ||blue band/ 500m row/ 1/2 pood|
| Liz N 9:41am|
Dress warm for this one everyone! Brrrr!
The newest addition to the CFP Family is here! Baby Boy Lilienthal is 7.5 lbs 20.5 inches...he doesn't have a name yet, but he has blonde hair! Ryan says mom and baby are doing great! Congratulations!
my lower back is soooo sore from them damn GM'S. think I know how Kyla was feeling for the past 8 months. Congrats you guys!
Sarah R 3:22pm
Congratulations! Little boys are precious!
Yeah Eric...120 GM's and carrying around another human in your belly for 9 months...that's the same *eye roll*...
Liz N 3:53pm
I don't think I got that kind of empathy from Eric when I was carrying Eva for those 10 months...yes, folks, technicially women are pregnant for 10 months!
Congrats, Lilienthal's, he's totally adorable!!!!! Can't wait to meet him!
I may not actually have another human in my belly, but I have been carrying the weight of one in my belly.
Congratulations to the Lilienthal Family. Can't wait to meet the little guy. He will be swinging a kettlebell before we know it!
Guest C 5:01pm
Congratulations from Alaska. Semper Fi.
It's official...Tim, you were right! Welcome Cash Harry Lilienthal!!!
Liz N 6:35pm
Great job Allie on doing kipping pull ups this entire WOD! WOO HOO!
Congratulations, he is beautiful! Welcome sweet Cash.
Major props to Allie for her first all kip wod and Liz for running all of the 400's without walking...those are both major milestones! Congrats!
Liz N 8:45pm
Lea, great time on 'Helen', despite the row. I think you can run faster than you can row so I think your Rx Helen time would be even faster! The cold air definitely made me want to get the hell inside faster.
Allie K 8:52pm
CONGRATULATIONS! Oh my gosh, I want one!!! He's soooo cute!!
oh and by the way, its nothing like giving birth, but today i did my first work out doing pullups without any assistance!!! woo wooo!
Wow, what a beautiful baby! Congratulations Lilienthal family!!
Allie-first wod of pullups without bands is exhausting so give yourself some props. You did awesome. Great job everyone!!!!!!!!!!!!! And way to go Liz for running!!!!!!!!!!!!!!! all the way.
Guest C 10:46pm
congrats ryan and kyla!!! randy almquist
| ryan l|
Going into the month of December a lot of people start looking at their diets and trying to clean them up in an effort to save there figure until the big Christmas dinner, which usually lasts one week; the dinner that is! So today I want to discuss logging. Why should we log and what should it look like? Logging is useful for several reasons. First and my favorite reason is it helps keep you accountable for what you're putting in your body. Something about putting things into writing really makes a difference. 2nd, having a log to look back can help you determine problem areas. If you are feeling strong and full of energy but are still not losing those few extra pounds having a record gives a trainer a place to start. So how do you log? Well there are many different ways to keep track, we are all different in our process. Here is an example of how I would log my morning meal.
0630 4 eggs (4P)
1 apple (2C) *cinnamon
1 orange (2C)
12 almonds (4F)
4 blk meal
I would do this for every meal or snack I ate. I may also add notes at the end of the day reporting how I felt throughout the day and during a wod.
Next here is a link to wod book store who has pre-made Fuel Books http://wodbook.com/product/fuelbook Do you need to buy a Fuel book? No, it helps some organize but it is not a necessity. I use a cheap note book from Target. Lately I have been trying to use our Personal Log tab to the right. Either way lets make a plan that if you are not logging you are going to use this month to practice, and by January you will be ready to take it full scale.. Happy Logging!!!
| Eric 7:53pm|
Kelley-your a badass!! Pop out a baby and crossfitting for what 2 months now and your only 1 min something off of Pistol Pete!
Liz N 8:52pm
I have to say, I actually liked this one tonight! Felt good the whole way but it was definitely challenging. Found a picture of me tonight back in July 2003. I'll have to show the girls at the box soon. I am super motivated to get back to that size!