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| |  | Welcome Paul T |
 ryan l
Today we are going to look at some exercises that are great in my opinion for building great shoulder stability. Yes, as a whole most of the movements we see in CF involve our shoulders in one way or another and yes they build our shoulder strength and stability when done with PROPER FORM! But, there are some great movements that can be done that are less threatening and can be done with little or no weight in a skill setting opposed to a WOD where all we see is the clock ticking and we are going hard and fast!
First Skill: Ring Still Holds –Basic
Ring Dips- Advanced
Second Skill: KB Lying Still Press (Stretch) – Basic
KB Turkish Get Ups – Advanced
Third Skill: Handstand Holds – Basic
Handstand Wall Walking – Advanced
Kyla
Today is billing day on PayPal. Please take time to get it done ASAP today. Remember you have to log in first. If you don't see the icon right after log in then go 'edit profile' next to your name and click the icon that says 'Payments' at the bottom of the page. I sent emails two days ago but if you did not receive it, everything should be ready to go anyway. Let me know if you have any questions or troubles. Thank you to all who have already made the switch!!
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100m Sprint x10 (Time) 
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round.
| Scott H | 18.0 Rx | all @ 18-26 sec, ran 13-14 sprints at about 80 percent | | Emily | 18.58 Rx | 20.62,19,19.40,20.25,20.78,21,21.5,22.11,19.2,18.58 | | Jered | 16.19 Rx | 16:68,16:43,16:28,16:94,17:00,17:28,17:31,17:69,16:19,16:38 | | Sarah R | 21:94 Rx | | | Nick C | 14:77 Rx | Had to go 80% on last 5 due to tightness in hamstring. | | Alicia | 24:88 Rx | 26:58, 28:15, 24:88, 26:10, 30:10, 27:28, 29:43, 31:25, 28:50, 25:54 | | Evan R | 17.25 Rx | 17.68, 17.25,17.70, 18.83, 17.90, 17.29, 18.99, 18.59, 17.54, 17.98 | | Matt V | 16.28 Rx | | | Stacie | 19.21 Rx | | | Sarah S | 25.7 | 25.7,26.4,26.8,26.7,27.5,27.1,27.1,27.9,27,26.8 |
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|  Brian C 9:07am
new videos... nice. heading up to the mountains for the weekend, enjoy the WODs (I'll get mine hiking)
ryan l 3:14pm
Lea, I like the wod you have scheduled for tomorrow! Wish I could be there..
Reba 4:34pm
Sorry Kyla. Can't make tonight as I got caught in traffic up north. I hate to do it to you and Katie. :(
Alicia 6:32pm
Thanks Kyla!!! I know as much as I despise running I know I have to work on it. Def one of my weaknesses. LOVE 4pm classes!!!! :)
Scott H 8:04pm
Good shoulder stuff Ryan! I did Turkish getups in pt today! Pretty cool!
Take it from a guy who has nagging shoulders, this is good stuff!
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| | | Paul T |
Kyla
Okay so here it FINALLY is.....RMB Winners!!
The winners of the body composition/WOD challenge are KARA GALLAGHER and STEVE BYERS!!
They win a goody bag with a T-shirt, CFP Pin-up Sticker, CFP Wristband, Ript Stick Hand care system, and Atlas Power Wraps.
The winners of the Food Log Challenge are SARAH RICE and ERIC NAKATA.
They receive all of their money back plus a goody bag with a T-shirt, CFP wristband, and CFP Pin-Up Sticker.
Honorable mention to all of these people for high body comp/WOD scores, Melissa V. and Amanda for women and Pablo and Matt V. for men
Also, Great job to ALL of the following for sticking with the food logs and earning all of their money back as well; Melissa V., Kara, Keith, Lara, Kevin, Matt G., Liz, Keedran, Scott H., Scott M., and Kim. We had quite a few others that earned half back as well. You all did great! We hope this was the jump start for some great healthy habits for eating!
Btw, Everyone who participated will also be given a CFP wristband! Whoop Whoop!
*If you would like your score sheet we will have them at the box and if you would like your before/after photos shoot us an email and we will get them sent to you.
CONGRATULATIONS!!!
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Other Posted Workouts
| Brian C | 2 Mile Run (Time) | ? Rx | red rocks workout for work: run 4, lunge 1 in the amplitheatre, do pushups every lunge row |
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| Matt V 7:27am
I dont see the payment icon. Little help?
Rick 8:36am
congrats Kara, Steve, Sarah R, and Eric! Nice work
Liz N 9:07am
Congrats to all the winners! Can't wait to sport my CFP wristband. CFP swag is always fun. Thanks Lea for collecting all that info from us weekly and to Ryan/Kyla for this challenge. I would love to do something like this twice a year...some of the newbies may have missed the first challenge. Possiblity?
Kyla 12:35pm
Matt, should see it after log-in. Any help from someone who has processed their payment already would be great b/c my screen is a little different. Thanks!
Keith 1:15pm
@Matt: Go to Edit Profile next to your name (same way you would post your picture or change your information). At the bottom of that page, it should say ''Payments''. Just follow that link.
Krystal 1:54pm
Good lookin' shirt!
Matt V 5:53pm
Thanks Keith!
Alicia 6:10pm
Thanks Rick for that extra push!!
Joe D 8:13pm
Thanks for all the help Rick!
Sarah R 8:34pm
Thank you Ryan, Kyla, and Lea for the challenge.
Kim P 8:56pm
Thank you to all the trainers who put in so much time on the challenge! It was a great way to help get in the habit of eating healthy and working out!
Reba 10:20pm
Thanks to all the trainers for their help and encouragement. I LOVE MY WRISTBAND. Oh Yeah! :)
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WOD was CROSSFIT TOTAL on Mar 28,2013 (57 days ago)
18.58 Rx
19.21 Rx
21:94 Rx![](javascript:showDialogPopup("<img src=GYM_2/pic95846.jpg onClick=~SQ~hidePopup()~SQ~>"))
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