Damn you Naps. Damn you Dirty Naps!!!!!!!!!!

Cindy and I are home. What a weekend! Have I mentioned I love Crossfit?!

It was a wicked hot and hard weekend (that’s what he said.) Cindy and I did Fran as rx’d for the first time, got a little sunburned and learned a ton.

Rest day today. We miss you all.

Figures I would miss the total again!! Can’t make it today, and my knee is WRECKED and I am sore as hell. Is that Friday or Saturday’s WOD sneaking up on me?

From today’s Virginia Pilot in the “Fitness” Section, “Crossfit is geared toward people who are really driven and those who get really really bored easily.” OUR OWN THOMI GILL! Great article called “Crossfit has no downtime!” (first time poster, long time reader)

For the dead tree impaired:

http://tinyurl.com/lcwxa7

Hahah ummm soo glad they put in both of those reallys hahah thx va pilot!

BS - 185# PR by 20#
SP - 85#
DL - 215# PR
Total - 485 PR by 30# Can I get a Hell Yeah ha ha- Good Day!!!

i’m curious to what a handstand pull-up is??
gerry wanna give it a try!

Hell yeah Shay!!!!! Abi, welcome to the #1 work distractor … ahh the Total, we’ll see how this goes!! Oh and had a blast at the affiliate event at Compound this weekend. We gotta host one at CFVB soon or at least a fun Hooverball tournament?? Finally! If y’all didn’t see the video of CFVB on facebook yet for GO Urban, go watch it. and now I’m done.

Man, i have to say that I am bothered by the fact that the lady from Lifestyles said that the work outs would be too intense for most of her clients. That’s the 1/3 of the equation! Anyone can watch TV while using an eliptical, but you can’t with most of the CF wods.

Also, the idea that we are only working 10-15 minutes isn’t accurate if one includes the warm up and cool down periods. (I was just thinking to myself this am that I need to be sure to incorporate more cool down, ppost wod stretching and lightweight mechanics.)
At least they didn’t say many bad things.

Shay - HELL YEAH!!!

Pilot Article - as of 12pm, 8 people stopped by my office to ask/inquire about CF. Power of marketing love it!

Amanda, I posted that video to my FB profile. I love it.

all right, I’ll say it. It’s been on my mind this weekend. What’s the possibility of doing affiliate challenges every four to six months?

We have quite a few affiliates locally and it seems like a great opportunity to build some community.

What’s the first impediment? Let’s tear it down.

I ditto Andrew! Let’s do it … yay Brian, I’m glad you liked it!!

I am not the only Crossfit yogi out there!

http://chadsmithcrossfit.blogspot.com/

It was a little frustrating to hear a lot of talk about gaining more flexibility to improve performance and how as athletes we should stretch in the Level 1 cert this weekend, yet not one stretch was demo-ed, offered, given, shown or discussed. If someone needed to address hamstring flexibility in a squat, not one trainer ever offered how to work with that (that i heard), they would just say, “squat more.” Oh well…….

Re post of what BS posted the other day since it got caught in the filter

j2- the crystal ball tells me to read the following in order to be prepared to receive the new found knowledge Thomi will bring to us after attending the Nutrition cert:
http://www.robbwolf.com/
http://www.paleodiet.com/
http://www.zonediet.com

hell ya shay! you’re killing it. nice work today steph! i was able to squeak out to of work to get the 2pm today.
previous total at cfvb, 9 March- bs:170, sp:90, dl:205 = 465
total at harbor city cf, 31 May- bs:185, sp:95, dl:220 = 500
today bs:185, sp:100 PR, dl:225 = 510 PR

bs: 225 (-50)
sp: 125 (0)
dl: 325 (+5) some rounding at the top, but Andrew said it was ok, so I’ll take it.
total: 675, 45 less than last time. Truly awful. Can I get a Hell No!?

what’s the secret to getting invited to affiliate challenges?

BS: 130# (PR)
SP: 78# (PR by 3#)
DL: 155# no PR, LOL
Total: 363 - you’re all after “4″ digit club, I’m happy to join Club 300

I’m with Andrew, affiliate challenges & cookout sound like an excellent idea

Great job Shay!

FS (still subbing): 165#
SP: 100#
DL: 175#
Total: 440

BS 265 tied PR
SP 145 -10 PR
DL 345 +20 PR (still getting used to no wraps)

Been following the CFVB blog for the last week-really like the workouts and since I am moving to VB this winter this seemed like a good blog to follow.

BS 265 tied PR
SP 145 -10 PR
DL 335 +10 PR (still getting used to no wraps)
745 tied PR

Been following the CFVB blog for the last week-really like the workouts and since I am moving to VB this winter this seemed like a good blog to follow.

Wow Jess & Penny 100# SP you gals are awesome!

Welcome RB

BS: 255 pr
SP: 140
DL: 335

total: 730 PR by 15!

J2, here’s the link for how we rank:
http://crossfitvb.com/2009/01/21/3405/

Good work today everyone!! … not so great for me, but such is life
BS 125
SP 65
DL 145
= 335
Hopefully tomorrow will be a better day

Welcome to our madness RB!

bs 375 pr
sp 185
dl 440 pr
t=1000 pr by 15

Fern, congrats on your 1K!!

BS: 265
SP: 135
DL: 255
T: 655

Benchmark set. Let’s get stronger!

I guess I don’t understand CFT. Do I get to do as many reps as I can until I max out, or do I get one shot at each and that’s it? I just tried the one shot method this time:
BS 250#
SP 155#
DL 315#
T 720#
I know I can do better, and I will.

Back Squat: 165. 185. 195pr
Shoulder Press: 95. 110. 115pr
Deadlift: 225. 250pr 255F

Total: 555

It’s taken a long time to get over 245 on that dead lift. yay!

$al- You get three attempts at each lift to hit your max, so most recommend using your 1st at just below your previous max, 2nd at previous max, and 3rd attempt for going for a new max.

Thank you Amanda, can’t wait for the next one!