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  Monday, May 07, 2012
Lea
Halfway through the RMB challenge! Has anyone noticed any changes in their body composition or WOD performance? Send you logs to me by 7 PM tonight!

ryan l
Here are your SW Regional's top 3!  Chan, Burke, and Spealler will be going on to the big show in L.A.!  Congrats to all the athletes and teams from this weekend.

For the back squat today, be sure to look at your old stats.  Find your last 1 rep max and figure out 80% of that.

  
CFP SWOD 002
 (Weight)
Back Squat 4x3 80% (1RM)
3-3-3-3

Good Mornings*  
8-8-8-8

*moderat to Heavy
Chosen as WOD:   Mon,Feb 4,2013
165, 75 Rx Keedran Mon,Feb 4,2013
 145, 45 Rx Sarah D Mon,Feb 4,2013
  120,55 Rx Janelle Mon,Feb 4,2013
295,155 Rx Pat Ma Mon,May 7,2012
 275,135 Rx Adam Mon,Feb 4,2013
  275, 95 Rx Keith Mon,Feb 4,2013
 Kevin Mon,Feb 4,2013

Sarah D135, 35 Rx
Deloss220, 65 Rx
Melissa V60, 35 RxCould have gone heavier on the squats.
Kara G95, 65 Rx
Matt G195, 115 Rx
Larry165,65 Rx
Stacie95,65 Rx
Kelly125, 65 Rx45-55-65-65 GMs
Sean195, 115 Rx
Scott H225, 115 Rx225x 12; 45,65,95,115
Rick245,95 Rx
Kim P55, 50 Rx
Keller185, 115 Rx
Keith255,135 Rx
Matt V240, 65 Rx240, 65
Chad H255,135 Rx
Pablo185, 95 Rx
Jered225,115 Rx
Keedran85, 65 Rx
Brian C205, 95 Rxfocusing on form over weight in the past few months is starting to pay off; new PR in squat
Missy95,65 Rx
Joe D235 / 95 Rx
Janelle105 / 65 Rx
Liz N205, 75 Rx
Joe Co265, 45 Rx245, 245, 255, 265 and 45 for good mornings hamstrings are weak!(305 1RM)
Katie75/20 Rx55, 65, 75, 75 and 4 sets at 20 lbs
Jim D95 Back Squat Rx
Pat Ma295,155 Rx
Eric295, 95 Rx
Joe G185,95 Rx
Suzanne75, 45 Rx27 weeks pregnant
Tyler115, 45 Rx
Amanda P75, 45 Rx

Liz N 8:47am
Three very deserving guys going to the Games this year.  So thrilled to see Spealler make it, but definitely felt for Matt Hathcock.  Watching Regionals was so inspiring!  It was great to see Kim/Travis, Joe/Janelle, Rick/Melissa, and Joe G!
The biggest change I've seen is less bloat from all the processed foods/carbs, feeling better during WODs and dropping a couple of pounds and feeling clothes loosen up.  It's a great feeling!

Reba 3:21pm
Sorry I'm not going to be there today.:( I have to do a ton of paperwork to complete my loan... My offer was accepted on the house! :)  See you guys tomorrow.

Krystal 3:33pm
Yay Reba!  That is great news!

Liz N 4:11pm
FYI everyone, a 7pm class opened up for tomorrow night (Lea is training).  I am currently the only one signed up.  If anyone is willing to take a later class, I'd appreciate it!

Keedran 5:00pm
Congrats Reba!

Alicia 5:10pm
Miss you guys!!!!

Kim P 6:36pm
Body definitely feels better and my clothes are fitting a bit better! The scale though is not my friend!  Cutting alcohol out for the remainder of the challenge to see if that helps...wish me luck!!!

Brian C 7:50pm
good news everyone: just read a report in the American Journal of Preventative Medicine that is predicting that 42% of Americans will be obese by 2030.  that means we will be getting better looking every day!

Reba 7:52pm
LMAO @ Brian...

Liz N 8:21pm
Congrats Reba! Brian C, that is an even bigger incentive to keep Crossfit'ing and eating healthy! Alicia, when do you come back? Had a lot of fun lifting with the guys (Pablo and Joe G) tonight!

Melissa V 9:24pm
@Kim, I haven't seen a big difference on the scale either....a little discouraging! But I am going to hang in there and hope for reduced body fat percentage!


  Sunday, May 06, 2012
Anniversary Allie K
  
Closed on Sunday 002
 (Check In)
Word Of The Day:

Hebrews 11:3  

By faith we understand that the universe was created by the word of God, so that what is seen was not made out of things that are visible.
Chosen as WOD:   Sun,Jan 27,2013  Sun,Jan 20,2013  Sun,Nov 18,2012  Sun,Oct 14,2012  Sun,Oct 7,2012  Sun,Sep 23,2012  Sun,Sep 16,2012  Sun,Sep 9,2012  Sun,Aug 19,2012  Sun,Aug 12,2012  Sun,May 13,2012  Sun,Apr 29,2012

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