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Kyla     May 30,2013
We will need some volunteers to help with the Duels event. If you are interested please shoot us or Rick an email. Thank you!


  Tuesday, May 15, 2012
Kyla
Hey All, you may have seen the integrated payment page when you log in to the site.  You do not need to do anything with it yet but we will be setting it up to do our billing from there next month.  Those of you who are billed today, if you would like to be the guinea pigs and set it up now let me know by 5 pm today via email and I will get it set up for you.  It will run through Pay Pal so you will be able to pay however you like now.  We hope this makes it more convenient for all of you!  I will have new billing paperwork for all of you to sign soon.  Sorry for any inconvenience this may cause in the switch but in the long run it should be much easier for all of us.  Thanks!

  
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  Fri,Oct 21,2011  Thu,Nov 4,2010  Thu,Jul 15,2010  Thu,Jan 21,2010  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

Scott H19+15 Rx
Sean15 + 7 Rx
Evan R12 + 9 Rx
Nick C13+9 Rx
Matt G18+14 Rx
Matt V12 + 7 Rx
Deloss11+6 Rx
Matt D9 + 5 band
Stacie8 +7 Rx
Melissa V10 + 3 Red/blue
Keith16+13 Rx
Keller13 + 8 Rx
Rick16 +10 Rxtorn hands + gravity stopped me
Kim P12 red+purple
Missy11+8 red
Pat Ma6 Rx6 rounds Rx / round 7 blue band / round 8 green
Lea14 Rx
Kevin11+2 Rxstopped so i wouldn't tear
Keedran7+7 Bands
Sarah R11 thin purple
Amanda P9+9 Green band
Eric13+12 Rx
Pablo12+5 Purple, tore hands
Liz N8 + 8 RxOne pull up away from tearing my hand!
Janelle14+14 P & R bands
Joe D15 Blue band
Brian C14+14 Rxring pu first 10 rounds.
Joe Co6+6 Rxstrict pull-ups
Larry13+7 Rx
Jered13+10 ring rows..

Sean 11:05am
Nice job Scott!! Good work 930 class!!

Kevin 3:19pm
Good job Eric with the 158 last week, that is strong work for RMB challenge, impressive dude!!

Pat Ma 8:18pm
lovin' the pullups...

Liz N 8:45pm
Great job tonight Pat!!! Way to go!!

Lea 9:21pm
Fantastic job night crew!  

Keith, how was your pork chop? Rick, next time don't forget your gloves! (stop laughing Keller)

Keith 9:55pm
Pork chop was frozen (as predicted). Had to react fast with a Plan B and went with chicken. Disappointing to say the least. But I am prepared for tomorrow's dinner. So no need to worry!
@Rick: should have worn your gloves bud

Pat Ma 10:11pm
Thanks Liz...you rocked as well...


  Monday, May 14, 2012
Lea
Happy Monday RMB-ers! Send me your logs by 7 PM tonight! Thanks!

  
CFP MG WOD 001
 (Time)
100 Front Squats (95#/65#)
*At the top of each minute, stop and perform 5 hands off push ups.
**30 minute time cap.

-5 minute rest-

Tabata Shuttle Sprints 50'
20sec work, 10sec rest; 8 intervals.

Post time for 100 fronts sqauts only..
6:55 Lea Mon,May 14,2012
 8:43 Missy Mon,May 14,2012
  10:20 Kara G Mon,May 14,2012
7:33 Rx Jered Mon,May 14,2012
 8:52 Rx Keith Mon,May 14,2012
  9:54 Rx Kevin Mon,May 14,2012

Deloss16:00; 12 RxWrist are very weak.
Melissa V12:01 / 8 35#
Paul B16:10?; 10 85# not sure on time, messed up and did a set of pushups after 100, duh
Evan R13:51 75#
Pablo17:34 95#
Chad H19:49; 12 Rx135# front squats
Steve B15:49 Rx
Stacie9:43 ; 9 45#
Kevin9:54 Rxtabata row sprints
Matt V12:44, 17 85#
Matt G12:39 Rx15 sprints
Sarah D14:40 55#, 11.5
Keller10:55 Rx
Kim P16:45 35#, 16 sprints
Reba10:18 45#, 15 sprints
Missy8:43 45#; knees
Keith8:52 Rx16 shuttle run
Janelle12:47 45#,knees
Joe D15:00 65#
Keedran18:18 35#, 81 reps only, knee PUs, 14 shuttle run
Jim D24:34 45#
Amanda P13:44 35#, 17
Brian C13:36 Rx19
Liz N10:32 65#, knees, 12
Eric12:55 Rx
Pat Ma17:46 95# / had to go to knees near the end / 10 sprints
Lea6:55 PVC - favored R leg for last 35 reps
Matt D14:38 65lbs, 8
Kara G10:20 45#, 8
Jered7:33 Rx

Brian C 8:12am
well, looks like I'll have plenty of time to perfect the front squat technique today..

Liz N 8:52am
The pictures from Station 47 sure looked like fun.  Bummed I missed that one. It was awesome seeing the Taylan and Presley joining in the run too.  Eva would've loved that.  Hopefully there will be another Saturday WOD at St. 47 in the near future!  Glad today's WOD is focused on legs.  My shoulders are shot from last week's programming!

Lea 10:19am
Who's that old guy in the Verve cert pic on main site today?

Liz N 10:28am
All I can think of when I see those Level I Cert photos is what a $h*t ton of money CF is making, hand over fist on those certs classes! Oh yeah, and congrats Old Man Rick!

Rick 10:46am
Not sure who it is, but he's a handsome devil.

Eric 10:48am
congrats Rick!

Pablo 10:51am
Congratulations Rick!!

Pat Ma 11:07am
Nice job Rick!!

Chad H 11:13am
a big congrats Rickster..way to go brother!!

Stacie 1:04pm
Nice Job Rick.

Melissa V 1:40pm
Good job Richard!

Alicia 1:53pm
Congrats Rick!!!

Krystal 3:35pm
Way to go Rick!

Keith 3:56pm
Nice job Richard!

Matt G 4:30pm
Where are the gloves?

Brian C 5:03pm
sorry, missed the 5 o'clock and couldn't sign out.  Will try for the 6

Deloss 7:56pm
I have a friend that goes to CrossFit 5280 In Castle Rock and they are looking to get a team together for the 24 hours of e-rock (mtn bike).  They only have 3 riders so far.  Anyone interested in joining their team?  
http://www.elephantrockride.com/24_reg.html

Amanda P 9:01pm
Congrats Rick! Man my wrists are what hurt the most from today.

Pat Ma 11:11pm
I can't quite bend my wrists now...can't wait for pullups to stretch them out...

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