Congratulations to Amanda and Peter Oehl.  Layla Corren Oehl, was born yesterday at 8:44pm.  She weighed in at 7 lbs 11 oz. 



Front Suat  5 – 5 – 3 – 3 – 2
*The first few sets are not part of your warm up.  Work up to a weight that is very challenging for 5 reps.  That’s when the workout begins!  It’s not working towards a 2 rep max. 
FORM! FORM! FORM!  Weight only matters to YOUR ego.  No one respects a 400lbs half/partial squat or the athlete that claims it.  Go below parallel or it doesn’t count!  Today, our trainers will not allow incomplete range of motion to count or be posted on our board.  Get with it!
For time…
50 box jumps (24")
50 ghd sit ups
Row 1000meters

0 thoughts on “Posted: 7/13/2009

  1. ilario says:

    Dawn, just looking over the pictures again left me shaking my head and smiling. Just amazing. The one of you hugging Clair bear is my favoite.

  2. clint says:

    My brothers and sisters. In case some of you didnt know i was blessed to be able to attend the crossfit games this year as a volunteer. Toney says never volunteer for anything but I have to say the greatest part of the experience was the unlimited access to all areas of the game. I was able to spend time in the competitor area and able to meet and talk with many of the competitors. Spealler, Everett, OPT and many of the big names. Many of the top women and to see and hear the competitors immediately following the events as the all to famaliar experience of crashing t the floor gasping for air and praying for the pain to go away. I was blown away by the quality of personality of these atheletes. The heart ad love for each other, some who only met hours before out there cheering each other on after they had finished their run or lift etc. Crossfit has a humbling factor that only can be experienced by finding your own self passed out and feeling the pain burn from one end of your body to another. One of the highlights of the whole experience was to be standing there after the event and being the first person to greet dawn and to see her with that same huge smile that we see evertime we enter the door of CFW. I saw her push herself beyond tired yet still have the will to go further. Never did I hear her breath a word of giving up. She pushed and pushed and pushed and to think that out of 75 athelete women who started this thing she finished 31st. That in my book and in crossfits book makes dawn one of the top 30 most fit women in the world. Think about that for a minute. This cheerleader who started at crossfit a year and a half ago, who walks in our door every day is in the top 30 of elite women in the world. Dawn, I take my hat off to you girl. I believe that the best is yet t come for dawn, this is not the end and for any of you who desire to make it to the games next year, you better get going now. I have competed at all levels and this group of people that i saw at the games was unbelievable. I have to get on my plane but i just wanted to share these thoughts. I will see you all soon.


  3. No GOOD says:

    Good Morning! Congrats to the new Baby, it seems like we have a new baby every week ha! Dawn you are amazing, reguardless of the out come YOU DID IT!!! Personnel VICTORIES!!!! Get home safe. May I suggest a big dinner/cook out everyone hold all questions till then. Then we give Dawn and the crew the soap box to debrief us all. I love the instructions today FORM, I could not agree more!. Also to everyone who came to Taylor's and my house this weekened for Fight Night, Thank you! What an awesome time awesome people great fights. We really enjoyed having all of you! Funny thing is the only person who brought CHIPS was a NON-Crossfitter. All of you brought MEAT, Tony would have been proud ha! Have a great day!!!

  4. drew says:

    Shad- The official sub for rowing from the mainsite is 1K row = 100 sdhp's (sumo deadlift high pulls). Also, looking on the CF forums everyone seems to think there is a 1:1 ratio for rowing/running, so you can pretty much sub a 1000meter run, or do 100 SDHP's for the row.

  5. Andy C says:

    Shad, A 1000m row usually takes between 3-5 minutes so I would sub a run of about 1200m or so. you could always go for a mile though. If you want more you have to do more!
    Be Safe.

  6. Sensei says:

    I saw crossfitters eating those chips! MYSELF INCLUDED!! HA I opened the bags! Great times this weekend for all, Thank you Taylor and Ron it was AWESOME! get home safe Games crew! Can't wait to see pics and hear stories!

  7. Em says:

    Congrats Peter! Can't wait to see pictures ;op Ron & Taylor, thanks for having the crew over this weekend. Good times. Tony, Clint, Dawn & crew, have a safe journey home…Ron, I agree we should have a get together w/ a debriefing, I know there will be lots of questions and need for details ;op

  8. t. says:

    Congratulations Pete and Amanda! We had a great time out here. Yesterday's competition was great. We'll fill ya in completely when we get back.

  9. Don O says:

    Way to go Dawn and to all who went to California. May you have a safe trip home….Thanks to Taylor and Ron, good friends, great fights and thoughts of our traveling friends……

  10. Gina says:

    Congratulation Amanda & Pete! So will we still be seeing you at 6am..perhaps with baby in baby bjorn?