Stop eating Soy! –  


Meredith Showing off Her Boo Boo.


Happy Belated Bday Chris! 

Overhead Squat – max it 
5 rounds for time…  
     20 GHD sit up
     20 GHD back ext
     20 push ups

Yeah Chris, Matt busted you out on not telling us it was you’re b-day.

In SF, Chris is who we would call the "greyman"…  the guy that doesn’t attract attention to himself.  Chris comes in, day in and day out, does the WoDs and rolls out without every saying much.  So it’s easy not to notice his gains.  Since he’s been a member of CFW, his strength, power, and output has increased drastically.  His hardwork and dedication is commendable and matches any 20 year old I’ve met.  Keep it up Bro.  Happy Birthday. -t.


The CrossFit Olympic Lifting Certification
w/ Coach Mike Burgener – May 30-31. 
Info and Registration:

0 thoughts on “Posted: 1/12/2009

  1. Sensei says:

    What boo boo? I can't see past those FABULOUS SHOE STRINGS!! OMG SHOES!! Ilario…What was your time yesterday? How did it go?!!

  2. mere says:

    YAY! Yeah, my lime green & neon pink shoes—they're kinda like the trolls that all the kids used to collect… so ugly that they are almost cute!

    p.s. Happy Belated Birthday Chris!

  3. ilario says:

    Sensei, its always fun to stretch the legs outside, although the weather wasn't as nice as Saturday. Will do more like that… Sorry I missed your class on Sun. night. Will you be doing that (stick/knife) again?

  4. Dana says:

    Mere- ha…troll shoes!!! I got some of those troll shoes and they are the most comfortable shoes ever! How'd you get the mark? Ouchie!

  5. Sensei says:

    Ilario, GREAT JOB ON THE WoD TODAY! I rocked out an 11:16. I will be in Minn this weekend but the following Sunday at 4 please come out! it's loads of fun and good information! Julie….will we be training with you tonight?

  6. Chris says:

    Thanks for the birthday wishes. t thanks for the awesome workout and for all the encouragement, along with the rest of the CFW crew, through the months. My numbers have increased dramaitcally in just a few (very hard) months. I have hit several prs including a 355 deadlift, 265 bench and a 205 clean. And for the record, this WoD made me puke

  7. Don O says:

    Happy Bday Chris, hope you have a good day….you'll need it come tomorrows WOD's……that's correct, plural!!!!!

  8. Josh says:

    Happy birthday Chris! I think you just wrote more in the last post than I have ever heard you speak, haha. Have a good one Bro

  9. julie says:

    Oh Chris that is the most I have ever heard from you. I am so upset that I missed you puke! How come no one came to get me? Hello where was the camera?