CrossFit WOD:  2 rounds, 1 minute of each for reps…
OHS – 95lbs
Box Jump – 28"
Pull up
Handstand Push Up
Weightlifting WOD:
High Hang Snatch – 65% x 2 x 2, 70% x 1 x 3
2 position Clean (high and midthigh) & Jerk – 70% x 1 x 4
Overhead Squat  (110% of Snatch) 3 x 3
Clean High Pull – 120% x 1 x 5

0 thoughts on “Posted: 10/13/2009

  1. ilario says:

    Sandra, in the tradition of CFW women, Looking FIERCE, girl! Speaking of fierce women-with floral support arrangements-EMILY: Happy Birthday! Sorry for the late post. P's had a crazy weekend, but it was really fun to be able to brag on the gym to our dear friend who was in town visiting. She got a kick out of our moto-mojo! Colleen! that B-day wish goes for you too, and Noelle, welcome. Your post from yesterday was really insightful and reveals an underlying truth about CrossFit: We ALL have a lot of work to do. Being part of a program that randomly focuses on or exposes your weaknesses means all of us get to eat big helpings of humble pie on a regular basis. For example, after 18 months, I still look at weights that Tony posts and fret that I might not be able to do it Rx'd. I still struggle with handstand push ups, and double unders, AND juggling flaming chainsaws. And take RNG for example, he still struggles at typing 150 words per minute on his i-phone while driving on i-95. Stick with it Ron, you'll get there MB! and JJ, he can only sprint 12 miles with a 50 lb pack (but I don't think he's really trying that hard). And take Zach and Daniel and Sensei, they still struggle at something, O yeah, levitating. Hamid on the other hand doesn't struggle at anything, in fact Hamid's biggest struggle is to appear struggling so he doesn't hurt everyone else's feelings. Dawn Struggles with the fact that we don't have more 45lb plates so she has resorted to draping sandbags over the barbells. Taylor has been struggling with how to increase gravity since everything is just too damn easy for her, although lately she's had a hard time getting ground beef to taste like banana bread. Stick with it Taylor, don't be a quitter! Meredith is having a really hard time getting in that 4th WOD of the day…if only CFW were open 24 hrs…I'm just say'n…. DC struggles with "random-wee-hour-typing-itis" but the clinic we sent him to seems to have cleared that all up. Now if he could just get rid of that rash! Do you think its easy for T. not being every single member of the A-team-at the same time? He's even considered having one quarter of his body treated with that pigment operation that Robert Downey Jr. got in "Tropic Thunder." Now if he could just paint that red stripe on the truck without Viggo licking it off. And Scott S. is quickly running out of vertical elevation, so his next trip will be descending the Marianas Trench, with a snorkle! Do you think its easy being Maria and Rachel, those two can put on a brand new pair of running shoes at 6am and have worn them clean off by noon! Did you know that Mike and Dan have had to get second jobs to afford that sneaker habit? And I haven't even mentioned Thomas' struggles with starting a boy band! Do you know how long he's been working on Andy C. and Mark to kick off a "Survivor" cover gig? Rejection at every turn, but you don't see Thomas quitting do you? No way. Eye of the tiger, baby. Eye of the tiger!. See Noelle, we all have something to work on. Mmmm humble pie, its not just for breakfast anymore, and its Paleo!

  2. Em says:

    IP…too funny! And yes Noelle, we all have strengths in the gym and weaknesses..the best part about CFW is that we ALL have them both and we ALL work to help each other get thru the weaknesses and excel in our strenghts. I am so proud to be part of the CFW family. Noelle, welcome to the insanity, its the best feeling you'll ever have!!

  3. Scott S says:

    Ilario – you is one funny man! Don't forget that Josh struggles to find a shirt that fits over those triceps, Sweaty is still looking for a dry wicking shirt, and new Josh can't find room for a new tat.

  4. drew says:

    Well if we could just get Josh to shop for clothing outside of Baby Gap, he may have better luck. He must just enjoy shopping at the same places as Esko.

  5. Sandra says:

    You guys are awesome! I wish I would have found you earlier but I am glad I did now. Thanks for the support and the pushes and thanks for just being you. Crazy CLAIR and his booty shakin', DAWN and her Frekkin' perfect form, JOSH's patience and willingness to help us rook's get up to speed, and all of you – ALL of you!

    Now… what am I gonna do with all that junk – all that junk inside my trunk!?

  6. taylor says:

    I love it! Ilario, so cute and funny. Clearly, Ilario struggles what to do with his life. Writting and group modivation just isn't for everyone. But dont worry, like I said, cute AND funny…its not just for Fraggles anymore! Ill still let you play on my team. 2010 Baby! WOOP WOOP

  7. Sensei says:

    Thanks Mike, Yea, apparently it was a very bad wreck. Sarah is the amazing artist that does my ink too so going out there to show support is a must. My heart goes out to them.

  8. mike says:

    ip, no more coffee. sarah peacock is the owner of artfuel, her husband was in a bad motorcycle wreck last weekend and is currently fighting for everything he is worth in the hospital. josh is sarah's co-worker and is putting on an art show at their shop this coming up saturday. there will be a raffle for time in josh's chair along with several other artist, and raffle tickets for it are going to be sold at the show at artfuel on sat. artfuel is located on 17th st. near market, it is kinda across the street from the "stab 'n grab store" or some of you may know it as the "stop 'n rob." the show starts at artfuel at 4 p.m. on sat.

  9. Colleen says:

    My thoughts go out to Sarah and her husband, I have no idea who these folks are, but it is harsh reminder of how quickly life can change for someone or for someone we care about. . .or simply feel like we know through someone we care about. . life is so fragile but so full and strong at the same time. . . hard concept to wrap my mind around, all I know is what IS.

  10. Em says:

    Sorry to hear about the wreck, while I don't know Sarah or her husband personally, those of you that know them, please let them know they are in my thoughts and prayers…

  11. Julie G. says:

    Mike thanks for the info I will definitely show up and support. I wish I had taken time to look at the site earlier today. I am sure it would have made my day better than it was. You guys made me smile and lighten up. Hate that I will miss FRAN tomorrow, but looking forward to Thursday Mid-morning Crew.

  12. Julie G. says:

    Mike thanks for the info I will definitely show up and support. I wish I had taken time to look at the site earlier today. I am sure it would have made my day better than it was. You guys made me smile and lighten up. Hate that I will miss FRAN tomorrow, but looking forward to Thursday Mid-morning Crew.