Monday, April 13, 2009

CFPC Calendar for April



You will note across the top of the calendar with the days of the week is the strengh exercise of the day. In each of the boxes for each day of the week is the rep scheme for that strength exercise. In the middle is the WOD and at the bottom is the technique of the day which is to be practiced before the workout as part of your warm up. The middle day of each month is the Epic workout and for this month it is Dementia.

Thursday, April 09, 2009

NEW WEBSITE ADDRESS

CrossFit Pierce County has a new address:

www.crossfitpiercecounty.com

Please go there to see what CFPC is doing day to day.

Wednesday, April 08, 2009

Wednesday April 8, 2009



Colin was inspired today and after he passed me 1/2 way through the 800 he was never behind me again. He looked though, I scared him, but I couldn't take him. This was really hard work and Toni beat me too and with real pullups. It's getting harder and harder to stay in front.

Tuesday, April 07, 2009

Tuesday April 7, 2009





Today we played with Fran a bit and broke it up into bite sized pieces. We all went up a bit in weight and suffered through. After Fran beat us up we worked our bench with reps of 10, 9, 8...1 adding 5 lbs each set.

Monday, April 06, 2009

Monday April 6, 2009





Perhaps in an attempt to look more like Angelina Jolie Emily 2 decided to very closely investigate the appearance of her slam ball as it rebounded off the floor proving that she slammed it very hard, that she squated down nice and low to receive the ball, and, unfortunately, that she was not looking straight ahead when she caught the ball. As a result Emily has a slightly fuller bottom lip...and all without surgery.

BJ paid a visit to the Pukie altar after his workout today having really gone after it from start to finish.

Sunday April 5, 2009



Threepeat was the workout today and part way through Lance and Alex showed up and commented on our collective grimacing. We got through the workout and Lance and Alex were getting ready to tear off out the door for a mile run for time. We all wanted a piece of that so the rest of us toed the line with them and knocked off a quick mile. Alex ate our lunch on that one. He took off like a shot and left us all in his wake. Then Colin saw that the scheduled SWOD was deadlifts at 3 x 5, 3 x 3 and 3 x 1 and wanted someone to do it with him...we all got some of that action too. I was on the straight bar with him and got to a PR of 306 and he PR'd at 320 with a good 15 to 20 pounds left to go up from his previous best of 265. Lance and Alex pulled 320 on the hex bar and Derek a bit below that. Sheri improved her mile time by an amazing 5 minutes.

Sunday, April 05, 2009

Saturday April 4, 2009






Most of the Saturday group did Frelen with Jeff turning in a spectacular time. He stumbled in with no desire to hammer today as his back has been sore and he is nursing an injured hamstring. He wanted to take it easy but staying ahead of Andy and the rest of his chasers was more than he could stand and he really tore it up. Alex and Lance did the 300 with an 800 meter run before and a 400 meter run after just because it was nice out and a run seemed appropriate. Brenda went in early and did Kill Bob and because that wasn't enough did the 400 as well.

Friday, April 03, 2009

Friday April 3, 2009





video
This MU effort by Rafael is after Frelen so he wasn't at his pulling best. He lets his elbows and hands get too far out to the sides and his is not quite high enough over the rings and he falls through. He will get it soon.

Thursday, April 02, 2009

Thursday April 2, 2009






Brandon's score is really 360 if you check that math and Grant is really 362. Interesting that the margin of victory remained 2 reps even with the math correction. What Brandon kicked himself about is that he did box jumps last and had at least 3 reps of time left but decided he was done. That's the problem with FGB, you never really know where you are compared to everyone else...just what you have left in your own gas tank.

Wednesday, April 01, 2009