800m Run
10-1,9-2,8-3,7-4,6-5,5-6,4-7,3-8,2-9,1-10 Reps of:
Squat Cleans 95#/63#
Push Jerks
800m Run
Then.
30 TGU's 53#/35#
Post times.
Coaching Tips: After you finish the first 800m run, you'll do 10 squat cleans and 1 push jerk. Then you'll do 9 squat cleans and 2 push jerks. And so on, until you reach 1 squat clean and 10 push jerks. Finish with another 800m run. The TGU's can be done all with one arm or you can partition the reps out between both arms.
With the year coming to an end, please, list your top 5 CrossFit memories of 2010. Post your list to comments. They can be personal achievements, events you attended or whatever stood out for you this past year.
We will have a 9:00 a.m. class New Year's Day. This will be a CFEC Throwdown workout. All are welcome to participate. Start the year off right.
Here’s my list.
5. Watching the PR board grow month in month out.
4. Winning the Southwest Regional Master’s Division
3. Moving into a facility that is large enough for us to do much more shit. It’s like finally being able to invite all your friends to the “grown up” dinner table. We’ve arrived!
2. Going to The CrossFit Games. Getting on the podium.
1. Watching Teshina’s perfect snatch/double under workout at Sectionals. She was only 1 second slower than the “Fittest Female on the Planet” in that workout. It was such an emotional high for our “little gym.” Owners from other gyms came up to me and commented on how many great athletes we have at our gym. That filled me up with so much pride. It was awesome!
Thank you ALL for a great year. Let’s make 2011 that much better. I’m counting on ALL of you to contribute to that cause.
#1 Breaking my ankle Sunday, March 21st at 7:10am.
#2 The incredible love and support I received from everyone at CFEC after breaking my ankle – I am still in awe and love you all!
#3 Watching Teshina’s PERFECT Power Snatch Double Under workout at the San Diego/Arizona Sectionals – “I Heart Teshina”
#4 Attending the CrossFit Games with Hayden and so many friends, watching Paul be awesome.
#5 Moving to this amazing new facility.
Can’t wait to see what the new year brings to us all. Thank you to everyone for what you bring to CFEC, each of you are what makes this place the BEST place to work, workout in, and to just be in!
5. Seeing people at the CF Games do some crazy work.
4. Paul placing in the Masters Div. (and then getting to hear him describe the drug testing in excruciating detail).
3. Cracking 300# on my DL.
2. Besting Dusty on 1 rep max clean and jerk.
1. Having my wife (aka Ms. “I will never go to CrossFit, stop talking about it!”) beat me at FGB.
(one of these events may have occured only in my mind, unfortunately it was not the FGB one).
5:15am
Dawn 26:20 Rx/6:55 mod.
Teshina 22:02 Rx/6:45 Rx
Lisa 19:31 Rx/7:46 Rx
Julia 20:11 Rx/15:03 Rx
Lenny 24:09 Rx/12:47 Rx
JoJo 22:42 Rx/13:10 Rx
Newman 22:42 Rx/14:30 Rx
Paul 25:07 Rx/15:44 Rx
#5. Watching my first Dawn Patrol Sunrise Workout from this incredible new facility.
#4. Watching Teshina’s performance at Sectionals and Paul’s performance at the Games with our fantastic team.
#3. Saving my Lululemon receipts to write off on my 2010 taxes.
#2. Consistently growing, getting stronger, becoming more determined and hitting at least 1 PR every month for the entire year.
# 1. Being so fortunate as to have my entire family, husband and 3 children, in the gym together. Whether it’s watching my handsome husband kick some ass (as I yell at him to kick ass harder), having my son actually get up before noon to come to the Sunday classes, or having my daughters beg to climb the rope, climb on Paul or scale up Jon…all of it is about us enjoying ourselves and practicing the amazing lifestyle we have fully embraced.
8am
Sara 27:33Rx/19:03Rx
9am
Ed A. 18:58Rx/-
Shawn 22:30Rx/11:14
Traci 30:03(row)/9:21
Chad 24:59/-
Rebecca 20:45Rx/16:00Rx
Joey 23:11Rx/-
Amelia 23:33Rx/-
Dano 20:19Rx/9:52Rx
Chris 24:03/12:41
Tina 25:15Rx/-
Yvette 20:57Rx/10:44Rx
Brandon 23:59Rx/13:38
Robert 21:37Rx/12:54Rx
10:15am
Tyler 25:40Rx/–
Sloane 23:09Rx/16:00
Kim 32:10Rx/19:35
Steve-O 19:57Rx/9:57Rx
Tony A. 18:56Rx/7:26Rx
Briley 18:32Rx/14:10Rx
Tina R. 29:09/–
Anniken 22:33Rx/14:55
Susan 38:45/–
Jessica 31:29/–
Dusty 25:34Rx/–
Toni 26:41Rx/–
Michelle 26:24Rx/7:00 (20TGU)
Ed M. 24:28Rx/10:00 (20TGU)
12pm
Justin D. 19:05Rx/12:58Rx
1. Watching many of our CFEC family compete at the sectionals and then some of you again at regionals, and finally the Crossfit Games. You all were inspiring to watch.
2. Watching the level of athleticism and intensity increase exponentially in the last year.
3. Seeing so many new faces at CFEC.
4. Moving to our new gym. Love it!! But damn, it’s cold right now!!
5. Doing Crossfit through my entire pregnancy up until my due date. Thank God that’s over!
5. Kicking Robert’s butt with regularity (See above)(I know it’s not much of an accomplishment, but it’s all mine!)
4. Being consistent in my attendance and PR’ing many lifts as a result.
3. Helping CFEC Move 1 Minute away from my new office, talk about awesome! (Helped with #4)
2. Watching all of our CFEC Members compete at the Games, Paul #3 on the podium, but we know you were at least #2 (that guy never locked out his arms!) and Teshina’s me and the FLAWLESS, ( I still watch it every now and again, when i need some motivation) PERFECTO Teshina, that was truely exciting!
1. And the most awesome moment for my year was the day I saw my son in my wife’s belly…(Thanks Don and Tiffany 😀 )
Looking forward to another great year with you all…
Happy New Year!
2. Watching all of our CFEC Members compete at the Games, Paul #3 on the podium, but we know you were at least #2 (that guy never locked out his arms!) and Teshina’s FLAWLESS, ( I still watch it every now and again, when i need some motivation) PERFECTO Teshina, that was truely exciting!
Edited, sorry about that…
Tonya, you forgot one:
#6) getting beat by a girl at “The 12 Days of Christmas.”
“Special needs” 5pm class
Bill 22:22
David 23:28
Forest 31mins/89#
Keep functioning ,great job!
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