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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!!


  Wednesday, April 25, 2012
Lea
Welcome Jessie, Shawn and Paul who just completed Foundations tonight!

  
ANNIE
 (Time)
50-40-30-20-10 Reps for time:
Double Unders
Abmat Sit-Ups

Please post your time as MM:SS.  Post any modifications in the ''Why not Rx'' section.
Chosen as WOD:   Wed,Aug 8,2012  Mon,Mar 28,2011  Mon,Jun 7,2010
7:06 Rx Krystal Wed,Apr 25,2012
 7:10 Rx Lea Wed,Apr 25,2012
  8:13 Rx Missy Wed,Aug 8,2012
5:22 Rx ryan l Sun,Jan 2,2011
 5:50 Rx Keith Wed,May 8,2013
  7:09 Rx Scott H Wed,Aug 8,2012

Keller13:00 Rx@##$ doubleunders!!
Matt D14:45 singles
Kevin7:30 singles, rehabbing foot still
Sarah D11:30 singles
Matt G10:04 RxDUs getting better
Stacie13:15 Rx
Pat Ma11:23 Rxlove me some double unders...
Lara9:29 Rx
Deloss14:07 RxTo that DU monkey on my back…I’m going to kick your a** very soon, I can feel it.
ryan l5:43 Rxin garage, no warm up. Ouch
Scott H8:16 Rxnot a good du day.
Keith6:26 RxDid all sets of DUs unbroken
Sean14:05 Singles
Bill10:09 Rx
Kim P14:29 Singles and doubles
Sarah R12:45 Rxugly DUs
Keedran12:56 Stupid singles
Melissa V11:49 1st 50 du with a single in between, then mostly singles for the rest
Joe D9:30 Singles only
Janelle12:44 Singles
Missy8:27 Rx
Amanda P11:54 Singles
Lea7:10 Rx2 min PR! Unbroken DU
Liz N10:10 Rx1:17 PR!!
Eric14:57 Rxdamn side cramp
Brian C8:24 3/1 on rope
Krystal7:06 Rx
Joe G10:51 mostly singles
Kara G17:08 (@home) couldn't find the blasted jumprope, used a big ol extension cord instead 3/1 jumps
Jim D? Singles X2 poor jumps but good sit ups

Matt V 5:53am
Sorry 615 class, I have training for the new job at 815am Downtown. Not sure I could make it.

Krystal 7:24am
We missed you, Matt!  Maybe we'll see you Friday?

Liz N 8:19am
Love that pic of Eric and Keith! Teamwork!

Liz N 8:25am
I love watching this vid of Natalie Burgener doing the snatch.  She makes it look so easy.  She's so quick to get under that bar!  She talks about standing tall and being patient at the top.  I love her snatch! Hee hee!http://youtu.be/xyJCmMW4bEo

Rick 9:40am
Hey Ryan, question for you.  I've been using the split snatch and split jerk instead of the squat snatch or jerk when we have those exercises.  Is one better than the other?  Should I be using the squat all the time?  I would rather do it correctly with less weight than do it the wrong way with more.  Let me know your thoughts, inquiring minds want to know.  Thanks

Scott H 11:34am
Rick,  
Me personally- I am a big fan of the full squat snatch, providing a full squat is warranted. As you progress and work on elevation and speed thru the middle, your foot work and pulling under the bar will feel a lot better. It takes time bro, your gettin it.

Pat Ma 12:37pm
nice job 10:30...

Harvey 5:18pm
Hey Lea,  Sorry for the late cancel...caught at work.

Reba 5:33pm
Lea, I apologize for the late cancel...My body needs a day off. I had a hard time moving at work today.

Lea 8:35pm
Whatever Reba, you just saw that I was coaching and decided not to show up...I'm going to cry myself to sleep tonight...all because of you!

Joe D 8:52pm
Lea, I bet she would of came if Jon was training!  
Lea you're the best! Welcome to all who finished foundations.

Joe D 9:00pm
Oh and Lea how come they got to go through 'Foudations' and I had to go through Foundations!? Doesn't seem fair .Jon called it foundations. Ya I know you're going to put me through the ringer next time!

Lea 9:41pm
Thanks Joe! You're right, I think I'm going to program a special wod just for you! Get ready for 100 handstands for time this Saturday! The rest of us are just going to watch! =)


  Tuesday, April 24, 2012
Lea
I think everyone's scores are in...Pat, Kevin, and Sarah are in the lead with 143...and then there is Richard....oh Richard...

Great first week everyone!

  
CFP 117
 (Time)
Run 1 mile

5 max handstand holds
-30 seconds rest between attempts-

Weighted DB/KB Single Leg Box Lunge Squat
10-8-5 (each leg)

Post score as: run time, max hold attempt, weight per set.

6:00,1:22,45-65-70

*30 minute time cap...
8:24,1:10,0-10-20 Rx Missy Tue,Apr 24,2012
 8:34, 1:00, 27.5, 30, 35 Rx Edie Tue,Apr 24,2012
  9:05, 1:23, 0,10,10 Rx Alicia Tue,Apr 24,2012
5:12, 0:45,20 ,40 ,80 Rx Scott H Tue,Apr 24,2012
 5:59,3:00,1pd,1.5pd,1.5pd Rx Jered Tue,Apr 24,2012
  6:11, 1:34, 1pd Rx Keith Tue,Apr 24,2012

Chad H7:00,1:26, 20-0-0 (worked on form) 4:10 combined on hand stand substitued run for row
Kevin6:37, 1:25, 70-110-110 row, modified weighted lunges and suitcase squats
Deloss7:58, :36, 50-60-70 RxTotal all 5 holds 2:17.
Sarah D11:52, 30, 20 Rx
Sean7:48, 58, 40 Rx
Melissa V11:30, 0:45, 0, 20, 40 RxBad form on the lunges
Keith6:11, 1:34, 1pd Rx27 second PR on mile run
Bill6:24, 0:45, 10,20,35 Rx
Scott H5:12, 0:45,20 ,40 ,80 Rxout 200m and back 200m run, dumbbells
Reba11:35, 0:30, 0, 0, 20 modified hand stand
Pat Ma11:21, 30, 20-36-36 Rxhappy with the mile time...
Amanda P11:13 Rx0:20, 20
Keller7:23, 2:20, 1 pd Rx52 second pr on mile
Missy8:24,1:10,0-10-20 Rx
Kim P11:21, 40, 0-0-DNF No weight on squats only completed 10 and 8 on each leg
Jered5:59,3:00,1pd,1.5pd,1.5pd Rx
Liz N11:51, 10# db, 2:07 RxGoal was to finish run under 12
Pablo9:22, 38,42,35,18,19 Lunge squats were ugly. Started w/8'box, 35lb. kb. scaled down to 20lb. kb DNF
Alicia9:05, 1:23, 0,10,10 Rx
Edie8:34, 1:00, 27.5, 30, 35 RxUgly squats; need to drop the weight a bit.
Joe Co6:56, 1:20, 25-35-40 Rx
Joe D8:08/1:10/15lbs. Didn't do all reps.
Janelle10:33,30 sec.,5lbs. Rx
Brian C8:12 / 1:32 / 40 Rx



Edie 12:10am
O.k, working out at ''the other gym'' today. What exactly constitutes a single leg box lunge squat?  I can make one up, but would rather do it correctly.  Couldn't find a video.

ryan l 7:05am
@ Edie, hope this picture helps.  Only diference is hold the KB/DB in your hands along your side.  Same rules apply to form.  Go below parallel, keep your chest up all the same good stuff.  Good luck!

Deloss 7:42am
@Chad...Sorry, I had something come up and had to change my time.

Sean 8:46am
@ryan I might be 10 min late for 1030 class.

Liz N 8:52am
Pat, are you planning on switching to the 7pm class on Thursday? Just sayin'...

Pat Ma 9:52am
switched...when i signed up for the week it wasn't there so thanks for pointing that out for me...

Keith 10:12am
Good work Richard...looks like that was a tough WOD.

Rick 10:56am
Thanks Kevin.  Lea, just emailed you my horrible diet log.  I think I may have negative points for this week. Traveling and diet don't work well for me

Sarah D 12:08pm
Thanks Kyla for running the end of the mile with me! And for helping me with handstands!

Kevin 12:25pm
@Sara, way to rock those hand stands, you were looking strong, keep it up!

Katie 2:01pm
Sorry not going to make tonight - have a stomach bug and am leaving work early.  I removed myself from the class schedule.  happy training.

Kyla 2:15pm
You are awesome Sarah! Way to yourself!!

on another note, does anyone happen to have a verizon smartphone that they would like to sell me? Cash zapped mine in the microwave at the gym for 3sec and now my touchscreen will not work. Woops!

Keller 2:44pm
I agree Rick.  Traveling and dieting sucks.

Brian C 4:13pm
@rick: I have been experimenting with 'paleo kits' for flights or when you dont have time for 'good' food: homemade jerky, almonds and some dehydrated fruit in a vacuum sealed bag.  hard to get 3-4 blocks worth, and variety is lacking (my creativity lacks anyway),but better than fried chicken, burgers or a subway sandwich.

Rick 4:34pm
Thanks Brian.  The problem isn't with the food, it's with my lack of discipline in regards to dieting and eating right.  I'll get it figured out soon.

Matt V 4:48pm
@Kyla, I do have a verizon blackberry curve at home somewhere.  I will try and dig it up tonight and leave it at the box after the 6:15am class.

Deloss 4:59pm
@Kyla, I have a Verizon HTC something or rather...its one of the first Android models.  I'll see if I can find the charger.

Deloss 5:18pm
@Amanda...I tried the Orange Bell Peppers with Tuna...not bad...I just need to force myself to like them because they are so easy.  I haven't been able to try the spinach in the protein shake yet.  Just doesn't sound good at all!

Deloss 5:21pm
I sure hope I have a 6 pack when this is all done.  Oh and calves like Kevin...but that's only bonus.  I didn't even know we had that many different muscles in our calves.  Might look a little funny though if my claves are larger than my thighs...Okay, I'll be happy with a 6 pack and 25 double unders.

Kyla 7:58pm
@Deloss @Matt V, I think I have found a phone through a guy at the fire department.  Thank you for offering to find them for me!  If it happens to fall through or not be what I thought I will let you know.  Thanks!!!!!

Edie 8:52pm
Hey does anyone know of people in the area that train locally for the highland games?  We checked a club in Aurora and will likely join, but wondered if anybody around here got together to practice.

Amanda P 9:52pm
Bell peppers and tuna, hmm sounds alright. I think the best mix was nitrate free hormel turkey. I want to try red next, their pretty sweet. Try frozen spinach instead of fresh. It barely affects taste.

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