500m Row
25 DB Push Press 35#/25#
10 Burpees
400m Run
25 Med Ball Cleans 20#/16#
10 Burpees
500m Row
25 Deadlift 135#/95#
400m Run
25 Power Snatches 95#/65#
10 Burpees
Post times to comments.
Reminder: Saturday night is movie night at CFEC. We will be showing the CrossFit movie "Every Second Counts" for all to see. So, bring your friends, family and neighbors to see this inspiring new movie centered around 5 incredible CrossFit athletes and their road to the 2008 CrossFit Games.
HERE AND GONE
by Lisa Barbara
Meet Kraig Palmer, and then say "Goodbye and Good Luck." Kraig came to CFEC just over a month ago to train with Jason in order to prepare to enter the CHP Academy in Sacramento. Some people start out sipping the Kool-Aid, but Kraig stuck his straw in the pitcher and hasn't stopped drinking… With his gymnastics background and natural talent as an athlete, as well as his drive and determination, he has already put up some impressive numbers. One of his first days in the gym he was able to perform a strict muscle-up, but was mad that he couldn't kip one. I believe he accomplished that within the week. His first ever "Fran" was completed in 6:45 RX! His first "Cindy" netted him 14 rounds, I'm sure he could have had an equally impressive "Helen" time but he was waylayed by "Uncle Pukie" in the bushes during the 2nd run. Here he is below in the middle of his first ever Murph and wearing the 20# vest. While we at CFEC will miss seeing Kraig after the 30th, we wish him the best as he leaves to conquer the many challenges that await him at the academy during the next 6 months.
Way to go, Kraig!
Paul thank you! CFEC is an AMAZING place. Having competed gymnastics for several years allowed me to workout with a lot of high caliber coaches and trainers in a lot states, but no one has come close to the caliber of trainer that CFEC has. Paul has truly created an awesome environment; the team work, happiness and high intensity is unlike no other. Thank you for that Paul!
Jason- You’re a stud! I came to Jason weighing just over 180 lbs with a 34 inch waist. This morning I weighed 162 with a 30 inch waist. You have pushed me to levels I had never thought possible. You’re level of knowledge and dedication make working out enjoyable. You’re no longer Jason Nanetti my trainer but rather my friend. You’ve given me physical performance and confidence and I know I’ll be ready for Academy PT!
To everyone I’ve met you’re all awesome athletes and wonderful people. Keep up the good work. I hope to make CFEC proud at the academy and hopefully one day as an officer. If I make it home on a rare weekend I’ll be dropping in on a class for sure. If not I’ll be back in December!
Here’s to CFEC!!!
3… 2… 1… GO!
Kraig, it has been a pleasure watching your transformation over the past few weeks. You certainly possess all the talent to be a real CrossFit Fire Breather. There have not been too many who have gotten as far doing CrossFit as you have in such a short period of time. I suspect that you’re going to tear up the Academy P.T. You’ve certainly left nothing to chance in your preparation for any physical challenge you’ll meet at the academy. Let me say,Kraig, from Jason, Lisa, Teshina, James, Julia and myself, good luck and make us proud.
Kraig, now I think I know what a girl must feel like when she meets the man of her dreams and then finds out he’s gay (not that there’s anything wrong with that). I’ve been so pumped up since you joined the cfec community looking forward to grinding out some wods with you and now you’re leaving.
It’s people like you with a great attitude, strong work ethic as well as physical talents that helps the rest of us bring our game up. We’re going to miss you for that. But, we expect nothing short of huge success for you up at the academy. You’re going to kick some major ass! Remember, you may be temporarily gone from the community but never out.
Hey, Ed Aceves will you give the guy a freaking job already?! Your department has mirrored sunglasses, tight pants and fast motorcycles doesn’t it???
Good luck dude.
Ed 22:15 Rx
Monica 25:08
Phil 30:02
Steve 22:04 Rx
Scott 22:17 Rx
Don 18:27 Rx
Lisa 22:15 Rx
Jack 32:15
Paul 18:39 Rx
Tina 24:08
Dan 26:05 Rx
Carrie 27:38
Frank 28:07 Rx
Kris 23:48
Valerie 29:30
Doug 29:26 Rx
Burger 24:29
Piper 29:53
Teshina 21:56 Rx
Dusty 25:41rx
Traci 30:4
Yvette 24:04rx
Michelle 26:45
Anniken 27:23rx
Don- Thank you for the effort this morning. That wrecked me for about 2 hours afterwards. Note to self- never close your eyes while working out.
Kraig, good luck at the Academy. We know you will kick ass and take names. Be sure and keep in touch with us through the Facebook fan site and let us know exactly how you’re destroying any whimpy, non-CrossFitter’s there!
Chris 22:08 Rx
Pete 27:25 Rx
Rebecca 30:20
Courtney 32:02 Rx
Jake 25:56 Rx
Tiffany 23:59 Rx
Dayle 23:24 Rx
David M. 18:02 Rx
Susan 28:16
Sarah 26:30 (1/2)
Sonya 28:23
Delia 27:52
Hilda 25:47
Note to self:
Push press 35#db
Med Ball Cleans 20#
Deadlift 135#
Power Snatch 65#
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