Instead of shoulder presses I think I’m just gonna get a good arm pump with this routine:

http://tinyurl.com/5bl6ch

See Andrew, I used it.

Congrats, Amanda! Today’s WOD will help us all with handstand push-ups!

Yeah girl, lets see that HSPU. If you are feeling up to it that is.

The best quote from the article:

“The cables will help you maintain constant tension, which helps you get a crazy pump, especially in this rep range,”

That’s pretty technical.

We need a WOD named “Crazy Pump”. I guess it would be hard to pick one though since it represents so many.

Used the tinyurl well, you have.

Where are our cables?

Congrats Amanda. I won’t mention that I’m a little pissed you got a M-U in your first year and I have yet to nail one. I’ve got a bigger butt. So there.

Also, I dunno where you and Amber are on this thing, but I’m on day 3 of what I’m calling the Plague. It’s moved into my chest now and the stuff coming out of my lungs is other-worldly to say the least. Whatever I got, hitched a ride to earth on that damn Commie rocket booster that flew over our heads Sunday night. Damn Ruskies! No offense Rita.

Quarantine Smooches from afar!

Awwww you guys are the best!! I think I’m gonna make it tonight & hopefully pull off my HSPU (fingers crossed).

Adam, my plague has been all throat, assuming strep, but as previously stated, urgent care sucks. I’ve been living off everyone else’s strep prescriptions. I definitely feel much better today than yesterday, so we’ll see what happens throughout today… Anyone have any doctor recommendations? I’ve been going to the one that my insurance assigned me, but I’m really not liking her. Anyone have a PCP they like??

Cynthia Wallace, Chinese Medicine Practitioner
4356 Bonney Road
Bldg #2 Suite 103
Virginia Beach, VA 23452
(757) 497-3111

Insurance won’t cover her, but she’s awesome.

Non taken Adam, since I’m Latvian

Hope you feel better soon!

145/155/165PR/170×1/165×2
thanks for the breathing tips Thomi

Congrats Amanda!! So glad you’re a part of the CFVB family Hope all the plague-riddin folks feel better soon!!

your arms = cables

steel cables!!! yeaaa.. OHHH I added some new links in the CFVB videos and what not in the side bar… peep it yo..

Adam I’m with you in hell. I hope to emerge by Saturday. Thomi I’m texting you about the pics, I don’t think I will be there tomorrow either.

Hooray!

Hooray!

I have it from an inside source that this is Zone friendly:

http://www.thinkgeek.com/stuff/41/squeez-bacon.html

personally i like to think of my arms as pythons.

SO sick myself…don’t think I will be in today either Ew pollen

I ended at 155(1x-PR)… then I hit my own WOD in my basement…
10 Rounds of:
10x KB Swings (53#)
HSPU (First 5 Rds. 2x, second 5 Rds. 3x)… Total of 25x HSPU
I did not time this evolution.

Oh my, squeeze bacon with a 12 year shelf life. No refrigeration needed!

Andrew, that is disgusting. I noticed you didn’t share with them our new found veg treasure…
http://www.gardein.com/breasts.php Tons o’ protein and taste sooooooo yummy!

And I won’t be in tonight and am bummed to miss this chance to redeem myself. Today is Cindy’s birthday and I am giving her a massage.

See ya’ll Friday.

Get better sickies….keep it to yourself

I started to Zone about 2 month ago, and still learning about foods & etc. I thought this was an interesting article, “High-protein diet trumps low-fat”

http://www.nationalpost.com/life/health/story.html?id=1402800

So… my Buddy Lee Jump Rope came today. Took me about 4 minutes to get my FIRST Double Under… so pumped!

I owe all you people CFVB a BIG Thank You on that one!!!

145/155/165PR/170x2f/170x2F. Also:

Red Feather
Roots Rock Reggae @
Waterman’s Tavern 5th&Atlantic
Sat. @ 1000. Fun times!

Inetinow in the 82nd AB article, Thomi & Chick were recognized by name, but someone else was just listed as “an instructor”

That’s supposed to be, “Interesting how in the 82nd…”

too much afternoon caffine!

worked at 150

Decided to keep the plague quarantined ehhh. See y’all tomorrow **hopefully**

95/115/120/135F/125/130PR

You know I thought for sure I’d come here this morning and the WOD would say “1000 burpees for time” or something. I didn’t think Thomi could resist the april fools.

I’M FEEEEEELING SO MUCH BETTER!!!!!!!!!!!!!! Just thought I’d share.

I failed to actually do the workout, but I’ll blame that on still being sick, which is technically true.

Oh, and congratulations, Amanda. I’d be lucky to get ring dips by my first cf anniversary, let alone muscle-ups.

Ugh…even my compliments are whiny.

185×3/190×2.
Might not be in this month, see you all in May!

70/75/80/85PR/86f

jason 135/145/155/165/175pr
jessica 65/70/75/80/82, not sure what my 3 rep max was.

congrats on your year amanda! and happy birthday cindy!

65/67/70/72(F) x1/71(F) x2 = got 2 “F”

85 95×2 90 92 95pr

Yay, a x3 PR.

Nicholas… you kill me brother. If the path to enlightenment is self-awareness then you are well on your way!

85
90
95
97.5F
97.5F

Nick, I saw you there one minut, the next you were gone.

Tom, good effort today, for an old guy.

105/115/125/135F/130

just checked 8-7-08 & my 130 is a PR. I’ll take it.

95,115,130,135,145,155 1 x then failed.
X 3 and single rep PRs. Thanks for the help Thomi.

I’m getting awfully forgetful:

Cindy – Happy Birthday!

Jess – Thank you for the breathing lessons, nice job today!

Thomi – thanks for the math lessons (PR) and your help!