Reminder: The gym will be closed Saturday and Sunday. We will be at the San Diego and Arizona CrossFit Games Sectional Qualifiers being held at CrossFit SoCal in Kearny Mesa. All classes will be canceled this weekend. Come out and support CFEC's athletes compete for a slot at the 2010 CrossFit Games.
Update: As most of you may have already heard, Lisa suffered a broken ankle while training yesterday. She has had surgery on the ankle and is doing fine. There were 3 breaks in the bones around the ankle and the surgeons installed plates and pins to repair the breaks. Her spirits are as can be expected. She is expected to be released from the hospital sometime tomorrow morning. Keep her in your thoughts.
Workout:
Level 1
Deadlift 5 X 3
Then.
400m Run
15 Deadlifts BW + 25 #
15 Pull Ups
3 times.
Post load and times.
Level II
Deadlift – Heavy Single
Then.
"Lisa"
50 KB Pistols 35#/26#
Post Load and time.
Coaching Tips: It can happen to anyone at any time. Injuries. Unfortunately, they are a part of what it is we do. We put tremendous stresses on our bodies trying to obtain ultimate, elite levels of fitness. We, certainly, try to avoid them at all costs, but sometimes the best laid plans fail us somehow. I just want to point out that, as adults, we are all responsible for our own actions when it comes to training intelligently. Listen to your body, first and foremost. If you are not up to giving 100%, DON'T. If you feel today is not the day to go for a new PR, DON'T. Live to fight another day. Health and longevity should be the driving force behind our motivation to train as hard as we do. Stay healthy. Train smart.
Love you Lisa! I can’t wait to do Lisa tomorrow! (haha, I had to be the first one to say it!!)
Lisa, my thoughts are with you!
Lisa, my thoughts and prayers are with you. Can’t wait to train with you again and hear those dreaded words…”you need to go lower” Get well soon.
Lisa, I am so sorry this happened. But, you are one of the strongest women I’ve ever met (beyond physical strength) and I’ll know you’ll approach rehab and recovery the way you approach life – all out. And, because of that approach, you’ll fully recover and be back with us soon. I will be there for you in any way you might need me. I’m sure all of us will. And, I’ll volunteer to hold the clipboard and stopwatch when Amelia does Lisa. You know me – give, give, give 🙂
5:15am
L1
Rose 163#/28:02 Rx
Charlotte 173#/10:21 1 Rd.
Deborah 183#/10:31 1 Rd.
LII
Julia 193#/8:04#
Newman 315#/-
Paul 365#/14:10 Rx
OMG Lisa!! I’m just now reading this and my heart sank! I’m soooo sorry. A broken ankle …oh man!
You are an amazing woman and I know that you’ll spring back and be better than ever. I am sending you tons of healing energy and hoping for a speedy recovery. Let me know if you need anything my friend. xo Liza
Don’t worry there are plenty of members that will step up and let us know we aren’t “low” enough! You know who you are! 😀
Hey LB, ditto for me “blah blah blah mush mush mush”.
But you know you’re still a BIG DORK HEAD!
I want to help you take your mind off your ankle so Pablo and Hoolia are going to post some of those great pics I took of you in your hospital gown while you were all doped up post surgery.
Was it tied up in back?? Maybe not??? Any peek a boo hams??? You’ll have to wait and see!!
Good Luck Lisa. I to know the feeling of a pained ankle. I know you will be back fast Keep on keeping on.
8am
L1
Walt 265#/18:10Rx
L2
Amelia 190#/16:00 (28reps)
Diana 225#/4:29Rx
9am
L1
Dano 350#/18:19Rx
Valerie 145#/21:23
Maria 95#/17:30
Jennifer O. 145#/16:01
Michelle Z. 160#/19:58
Dana 145#/18:17
Michelle St.J. 135#/17:50
Dawn 145#/14:22
Yvette 170#/15:20
Brandon 195#/16:45
L2
Scott 365#PR
10am
L1
Tyler 225#/21:11Rx
Kristi 125#/20:30
Liza 148#/22:49
Frank 275#/14:22
Tiffany 125#/13:19Rx
Don 335#/10:59Rx
Traci 148#/24:02
Linda 143#/21:52
Jeff A. 295#/12:50
David L. 225#/17:30Rx
Sara L. 115#/15:42
L2
Teshina 255#/6:09Rx
12pm
L1
Ed A. 335#/12:14Rx
Johnathon 185#/13:39
Lenny 225#PR/12:16
L2
Matt 415#/6:31Rx
Newman, I’m keeping those pics for my own personal use… along with the one of you helping me get a hamstring stretch. I did Lisa this morning and it was Rx. Man, was she a bitch!!!
Also, thanks to so many of you for the outpouring of generosity and kindness. I’ve set it up so that Lisa will be delivered some tasty and nutrious meals from a great local company for the next couple of weeks so she can concentrate on getting better!
Hey Lisa get well soon. Take care and God bless you.
Hey Lisa! So bummed to hear! In a show of solidarity I will be boycotting any workouts which require the use of the ankle until you are back to 100%!
Get well soon!
Phil
5pm
L1
Dean 315#/20:15(2rds)
Bill 355#/20:26Rx
Chris R. 205#/18:40
Joe 185#/22:15
Sara 135#/29:12
Claudia 135#/17:30
Anniken 185#/15:13
Joy 113#PR/19:22
Dano II 205#/15:20
Patrick 250#/19:22
Susan 120#/17:07
6pm
L1
Greg 255#/21:32Rx
Christine 53#/24:59
Mike H. 215#/22:09
James 315#/9:23Rx
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