Happy Birthday Nathan! 
Happy Belated B-day to Caleb and Tanner!

   It’s not too late to attend the Olympic Lifting Seminar on Sunday!
Chris Wilkes of CrossFit Chesapeake / Wilkes Weightlifting will be
at CFW giving instruction on the Oly Lifts.   
Sign up or just show up Sunday morning at 10pm
New box jump heights…
David – 63"
Dawn – 46"
CrossFit:  "The Filthy Fifty"

For time…
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

3 position snatch – 70% x 1 x 3
Clean & Jerk – 70% x 1 x 1, 80% x 1 x 1, 85% x 1 x 2
Clean High Pull – 110% x 2 x 3

0 thoughts on “Posted: 10/30/2009

  1. taylor says:

    OK, is it really just a coincidence that main site has a guy jumping a 48" box?! I can't jump that high, so I'm not going to call him a weenie…but…Dawn can totally smoke that (yey team Dawn!) and we clearly breed some peeps that jump WAY WAY higher than that. So just let me know when to log on adn see CFW on there. Let them know whats up down here in Wilmywood.

  2. Em says:

    Awesome job David & Dawn!!
    Happy Birthday to my little man!! Nathan is 7yrs old today!! Luv ya little man!!

  3. No GOOD says:

    Good MORNING! There are some t-shirt designs on the counter. It is the t-shirt for the CFC on 12 Dec. We are going to order it for guys and in girl t's. We still have a month to sign up, JJ and I have already signed up. As soon as Josh stops playing Thriller and prints a roster we can see who has registered. I spoke with the guy who runs CF Durham and he told me that Dave let him know that CFW is going to roll in and take over ha! Hey Happy Birthday Nathan!!!

  4. peter says:

    okay, if i have to do double unders i might as well get my own rope. Anyboy with tips on which one to get or how to figure out what length to get based on your height would be greatly appreciated.

  5. Sensei says:

    Peter, have you used the cable ropes that we have at the gym? Cameron has one and then made me one. Now there are two at the gym that I would say you should try out before you buy. They are made from 1/8" cable bought from Home Depot, cable clamps (you'll have to look at them) and the handles are from the cheap jump rope you can buy from Wal-Mart. Now, this might run a little more cost wise ($10-$20) but these suckers are awesome for double unders and very durable! Just my thoughts. The length varies for your skill level, the better you are the shorter the rope. Put the middle of the rope under your foot and bring the handles next to eachother on your chest, if the tip of the handles comes to your clavicle this is for beginners (me), and then to your nipple for advances (not me). I hope this helps!

  6. Noelle says:

    Abby girl… THANK YOU for the help today! Couldn't do a single double under before today… and somehow with your help clocked the 50. I seriously walked in so sure I wasn't going to finish. Thanks for proving me wrong.

    If anyone is interested in meeting up at the finish line this sunday, email me or give abby or I a call. Going to be ridding my bike down there to cheer everyone on. GOOD LUCK TO ALL RUNNING!!

    Happy birthday Nathan!