This week at CFW…

Endurance Sports Training Seminar
Wednesday, 16 DEC

If you intend to complete an endurance (Triathlon, a 5k or 10k, half marathon, marathon or even an Ultra Race) event in 2010, have thought about completing one,

or are a seasoned endurance athlete, you will benefit greatly from this semiar.
Cost is $20.00

Nutrition Class
Thursday, Dec 17th at 7pm
Cost – $20
We’ve some new material for you and some suggestions for maintaining a
healthy diet during the holidays.

Scott S. split his way to 34 reps in the first wod at the challenge.
135lbs is 85% of this 57 year old’s bodyweight. 
WOD #1 shined light on the affilitates and athletes that put focus on 
quality weightlifting instruction and strength conditioning. 
Snatch – max
For time…
100 kb swings (you choose the weight.  Don’t be scared of the 2 pood KB!)
3 pos (high hang, just above knee, floor) Snatch: 1 x 5
Snatch grip high pull: max effort 3 x 3
Best pic of the weekend… Mrs. Pat and Scott after WOD 2

0 thoughts on “Posted: 12/14/2009

  1. Em says:

    Amen IP…Scott, Mrs Pat, we love you…you both inspire us every day…thank you!
    t….will their be a short version of the Endurance seminar for those of us unable to attend??? Really want to hear what you have to say!

  2. Rachel says:

    Saturday was amazing. I am so proud to be a part of CFW! Congradulations to everyone! This will be a day I remember for a very long time. I am hoping to finish editing all 800 photos soon. I will post a link sometime tomorrow.

  3. Meagan says:

    Scott~you are such an inspiration. You did an amazing job on Saturday. I feel so blessed to have been there to see you rock that WOD. Mrs. Pat, the look in your eyes when Scott finished was priceless 🙂

  4. Scott S says:

    Once again I am blown away by the CFWFamily. I left Durham Saturday like most everyone else – really, really proud of my people and wishing I had done a little better than I did. I gave everything I had, but those weights were so heavy after 5 minutes and that Toes to Bar ate me alive! Is anyone else still sore and weary?? But I also left feeling part of something special. You guys have it all backward – I am not an example of strength, I am a vaccuum cleaner, sucking up strength and support from each of you. From the first day I walked into that gym I have felt nothing but respect and inclusion. To the big, young and fast -Thank you for welcoming me into any WOD you are doing and cheering me to finish. To the boys and girls with ink (okay, lots of ink in some cases)- Thank you for not judging me as just another old pale guy. To the military, police and fire folks – Thank you for respecting me even though I haven't paid the price you have throughout your lives. To the girls in the gym – Thank you for pushing me so hard. It is all I can do to keep up with most of you! To everyone struggling to finish a WOD, do a pushup, pullup or do a PR – Thank you for the inspiration. You really don't know what you mean to the rest of us. To t., ju, Josh, Dawn, Abby, Darren, Thomas, JJ and Andy – Thank you for not letting me off easy, ever. This gym is great because of the tone you set. Every one of you is a source of great strength and incredible inspiration. I don't want to list names for fear of omitting someone, so Thank You to all.
    Ronnie – you are close in calling those pics Strength Beyond Strength. They are Love beyond Love. Most of you know I am a Christian and I thank God every day for sending Pat to be my lifelong mate. She has always supported me, loved me and encouraged me unconditionally. I cannot put into words what she means to me. I also admire her tremendously for what she has achieved herself. So, thank you again CFW. We both consider you our family and are proud to be counted as part of yours.

  5. drew says:

    If anyone wants to leave disc's at the box, I have some experience putting together videos/etc and have all the software. I'd be more than happy to put something together if I could get a lot of material (videos/pictures). Just let me know, or leave it at the box!

  6. Noelle says:

    Scott… and Mrs. Pat.. you guys are such an inspiration. Keep up your hard work… I hope one day to have half of the strength, perseverance and determination that you guys embody!

  7. Rachel says:

    Drew I'll make a copy tonight and leave it for you tomorrow. Okay Scott you have to stop making me cry! Hope to see everyone one soon!