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  Thursday, June 07, 2012
Happy Birthday Adam
Welcome Emily
  
CFP 119
 (Time)
15 rounds for time of:

5 Pull-ups
10 Push-ups
15 Squats
19:21 Rx Krystal Thu,Jun 7,2012
 19:35 Rx Lea Thu,Jun 7,2012
  23:07 Rx Alicia Thu,Jun 7,2012
12:06 Rx Nick C Thu,Jun 7,2012
 13:40 Rx Keith Thu,Jun 7,2012
  14:57 Rx Matt G Thu,Jun 7,2012

Keller18:59 Rx
Evan R24:43 started using pole for squats due to weird, ratcheted motion. Push ups felt strong for most of WOD.
Sean16:51 Rx
Jim D28:20 purple band for pull ups
Emily20:52 Purple & Blue band pull ups
Nick C12:06 RxOff site gym at Buckley AFB
Kelly25:05 blue/thin purple PU, knees
Kara G16:25 jumping PUs, knees
Matt G14:57 RxWhile harassed by kid at playground
Alicia23:07 RxButterfly all the way through! :) A few kips here and there
Keith13:40 Rx
Melissa V20:58 Blue/red pu, push up with band
Kim P22:55 red/blue pull up; pushups on knees
Scott H18:44 supported squats
Amanda P23:02 Green band/ knee/band pushups
Matt V18:55 RxThis WOD destroyed me!
Reba27:16 purple band p/u, thin purple band pushups no knees.
Keedran26:37 More bands than you can count
Missy27:51 thin purple pullup; red (1-7) blue(8-15) pushup
Rick18:23 Rx
Deloss30:00 Rx13 + 8 squats
Joe D27:10?? Blue.H.o push ups.
Janelle26:17 blue pullup,red pushups
Krystal19:21 Rx
Lea19:35 Rx

Sarah R 5:35am
Happy Birthday Liz! I hope you have a great day.

Stacie 5:59am
happy birthday Liz. have a great day.

Matt V 6:46am
Happy Birthday Liz!

Melissa V 7:14am
Happy bday Liz!

Alicia 7:28am
Happy, Happy Birthday Liz!! Have a fabulous day!!!

Keith 7:59am
Happy Birthday Liz!

Chad H 8:17am
Yo Yo Yo Happy birthday Liz..wishing you all the best on your special day!!

Rick 8:30am
Happy 29th birthday Liz

Liz N 8:41am
Damn, Rick.  I was hoping you were going to say 19th birthday... LOL!  Thanks for the birthday wishes everyone.  So thankful to call you my CFP family!

Nick C 8:50am
Happy b-day Liz hope it is a good one!

Sean 9:00am
Happy birthday Liz!!!

Amanda P 9:01am
Happy Birthday Liz! Have an awesome day!

Brian C 9:54am
happy b-day liz..

Keller 11:05am
Have a great birthday Liz!!

Lara 11:26am
Happy Birthday Liz!!  Have a great day!!

Kim P 12:31pm
Happy Birthday Liz! Hope you have a great day.

Reba 4:16pm
Happy Birthday Liz!!  I hope you had a fantastic day! :)

Steve B 4:35pm
Happy Birthday Liz!

Kelly 5:30pm
Happy birthday, Liz!!!!

Pablo 5:35pm
Happy Birthday Liz!

Matt V 6:57pm
Good to see Deloss back in the box!

Missy 8:31pm
Happy Birthday Liz!  Hope you enjoyed your day!!!

Joe D 8:59pm
Happy birthday very young lady!

ryan l 9:18pm
Happy Birthday Liz, hope you had a great day!

Janelle 10:28pm
Happy Birthday Super Muscle Woman.You have all weekend to celebrate!


  Wednesday, June 06, 2012
Lea
Check out this article posted today on Mark’s Daily Apple on the benefits of dietary fat.
http://www.marksdailyapple.com/high-fat-diet-healthy-safe/#axzz1wwKw3Pul

Many of you know my story about how I shot down a co-worker who criticized my diet when she saw me eat an avocado after I politely refused a muffin at morning meeting. She went on to inform me that (1) avocados would make me fat, and (2) muffins were healthier. If I read this article I might have been able to come up with a nicer response than the one I had for her….although it is unlikely that I would have actually used it…However, most of you are better people than I am and you will find (especially with the Paleo Diet) that you often have to ‘defend’ your lifestyle when people attack it out of ignorance and/or insecurity about their own dietary choices. Hopefully this article with give you the information to come up with a more educated and polite response than the one that I gave my muffin loving co-worker.

Jered
TOUGH MUDDER UPDATE!!  ok guys the race is this week! our start time is 10:40 am on saturday.  plan to meet up between 9:00 and 9:30 on saturday morning. i will be heading up early friday afternoon.  i will find a location for us to meet up saturday and post it on the site.  if there is any further cordnation needed i will be glued to my phone friday and saturday morning.  my number is 720-448-3107,  i will also be reachable by e-mail at leatherneckred@yahoo.com.
-also be sure you have an ID with you for checkin!

  
Deadlift 5x5
 (Weight)
5-5-5-5-5
Chosen as WOD:   Mon,Feb 21,2011  Fri,Aug 20,2010  Thu,Dec 3,2009
205 PR! Rx Edie Wed,Jun 6,2012
 185 Rx Sarah R Wed,Jun 6,2012
  180 Rx Lea Wed,Feb 23,2011
385 Rx ryan l Fri,Aug 20,2010
 Keith Wed,Jun 6,2012
 325 Rx Scott H Fri,Aug 20,2010
  315 Rx Jered Fri,Aug 20,2010

Melissa V115 Rx55,75,85,95,115
Keller305 Rx135, 225, 275, 295, 305 (bad form with back)
Sean305 Rx135, 225, 275, 295, 305
Sarah R185 Rx95,125,160,185 tweaked my back so stopped
Kelly195 Rx125-145-165-185-195
Matt G285 Rx225,245,255,265,285--felt strong
Evan R215 Rx135-155-185-205-215; went lighter to keep form spot on
Keith385 Rx225-275-315-365-385
Emily155 Rx125,130,135,145,155
Chad H365 Rx225-275-315-365-385 1x need better form at heavier weight
Rick275 Rx225,255,275,305(f3),225
Scott H235 Rx115,135,155,185,235
Reba155 Rx85,115,135,145,155
Alicia145 Rx95-115-125-135-145
Missy175 Rx95,115,135,155,175
Joe Co355 Rx275-325-345-355
Joe D225 Rx
Janelle175 Rx95,115,135,155,175
Edie205 PR! Rx135, 165, 185, 195, 205
Eric325 Rx
Jim D85, 135, 165, 185, 205 Rx

Nick C 11:48am
Terrible picture! Wtf am I doing next time I'll try to look more intense and not like I'm about to cry!

Liz N 11:49am
Lea, that is a great article.  I've saved it as a favorite for future reference.  I still love that story about your muffin-loving co-worker.  Cracks me up.  So tempted to disregard doctor's orders so I can do this WOD... ;-)

Melissa V 1:18pm
I was proud today that I could dead lift over 100 lbs until I saw that Liz can dead lift 260! WTF Liz?

Kevin 5:05pm
http://i.imgur.com/iAFWy.jpg

Keller 5:09pm
Melissa, you should still be proud!  Good Job!

Lea, I think you should share what you said.

Chad H 6:56pm
Thanks for the instruction tonight Ryan..great info as always!!  Registered for the crossfit hope workout and can't wait for the beat down I will receive :)

Lea 7:33pm
''Don't worry, when I get fat I'll switch to muffins''

Nick C 7:48pm
I like muffins! Lea maybe you should figure out a way to make avocado muffins?

Alicia 7:49pm
Avocado Muffins...mmmmmmmm. Did somebody say muffins?

Kelly 7:52pm
Perfect, Lea!

Scott H 7:59pm
Haha Lea- that's friggin awesome! I get a lot of crap for my avocado habit too, I usually ask if they want compare guts!
Nice pic Kevin!

Liz N 8:45pm
Melissa V, do not be that impressed with my number. Sadly, I'm a one-trick pony. I will be more impressed with myself the day I can run like Missy and lift like Krystal. ;-)

Keedran 9:31pm
Way to go everyone!  I am bummed I missed this one as well.

Kara G 9:46pm
Lea - I love that line!  And I am all in for avocado muffins if somebody comes up with a recipe! :)

Lea 10:00pm
Dudes, avocado muffins sound disgusting...if I am going to splurge on a muffin I'm going to go all out...chocolate muffin (aka cupcake!)

Also, Nick, you don't look like you're going to cry...you have more of a ''let me get one more rep before I squeak out the fart I'm holding in'' face...give yourself more credit man!

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