| || DamonOct 4,2014|
GIRLS' NIGHT OUT!!!!!!
Saturday October 4th
The Rock , Parker, CO
RSVP: text Sarah (720-254-6596) or Alicia ((303) 513-5409)
The ladies are planning a girls night out! Please hit up Sarah or Alicia and let them know if you'll be able to go. As it gets closer, we'll build a sign up into the schedule.
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!
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
Back Squat 4x3 80% (1RM)
*moderat to Heavy
Chosen as WOD: Mon,Feb 4,2013
|1st||145, 45 Rx||Sarah D Mon,Feb 4,2013|
|2nd||120,55 Rx||Janelle Mon,Feb 4,2013|
|3rd||105,45 Rx||Stacie Mon,Feb 4,2013|
|1st||275,135 Rx||Adam Mon,Feb 4,2013|
|2nd||240, 65 Rx||Matt V Mon,May 7,2012|
|3rd||235 / 95 Rx||Joe D Mon,May 7,2012|
|Sarah D||135, 35 Rx|| |
|Deloss||220, 65 Rx|| |
|Kara G||95, 65 Rx|| |
|Matt Gal||195, 115 Rx|| |
|Larry||165,65 Rx|| |
|Stacie||95,65 Rx|| |
|Kelly H||125, 65 Rx|| 45-55-65-65 GMs|
|Sean||195, 115 Rx|| |
|Scott H||225, 115 Rx|| 225x 12; 45,65,95,115|
|Kim P||55, 50 Rx|| |
|Keller||185, 115 Rx|| |
|Keith||255,135 Rx|| |
|Matt V||240, 65 Rx|| 240, 65|
|Chad H||255,135 Rx|| |
|Pablo||185, 95 Rx|| |
|Jered||225,115 Rx|| |
|Keedran||85, 65 Rx|| |
|Brian C||205, 95 Rx|| focusing on form over weight in the past few months is starting to pay off; new PR in squat|
|Missy||95,65 Rx|| |
|Joe D||235 / 95 Rx|| |
|Janelle||105 / 65 Rx|| |
|Liz N||205, 75 Rx|| |
|Joe Co||265, 45 Rx|| 245, 245, 255, 265 and 45 for good mornings hamstrings are weak!(305 1RM)|
|Katie||75/20 Rx|| 55, 65, 75, 75 and 4 sets at 20 lbs|
|Jim D||95 Back Squat Rx|| |
|Pat Ma||295,155 Rx|| |
|Eric||295, 95 Rx|| |
|Joe G||185,95 Rx|| |
|Suzanne||75, 45 Rx|| 27 weeks pregnant|
|Tyler||115, 45 Rx|| |
|Amanda P||75, 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!
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.
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!
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!
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!
Saturday FREE WOD
Come in and give us a try 0930, free and open to the public!
Chosen as WOD: Sat,Jun 21,2014 Sat,May 31,2014 Sat,Apr 19,2014 Sat,Jul 20,2013 Sat,Jul 13,2013 Sat,Jul 6,2013 Sat,Jun 15,2013 Sat,Jun 1,2013 Sat,May 25,2013 Sat,Jan 5,2013 Sat,Dec 29,2012 Sat,Dec 8,2012
| Joe D 11:48am|
Lea, Jesus still Loves you and so do I !
Keep smiling , I love your smile , it makes me think when you 're pushing me to near death, everything will be ok. !
Thanks . Nice bunch of people to work out with today!
Great workout today! Joe D is right Lea, Jesus does love you but I just didn't like you right then.... LOL. Thanks for the motivation. :)
Ryan L 1:07pm
Now I know why everyone is so happy when I coach on Saturdays! I guess I need to up my game (your pain), when I come in on weekends..
Kim P 1:16pm
Although I hated it when I was doing it, I was thankful for the hard workout! Not that I need that every Saturday!
Great workout today!! Thx kieth and Sarah for the motivation!!
Joe G 6:12pm
Look who is on the page of the Southwest Regional FB page....http://www.facebook.com/CFGSouthWest
Great job today Sarah and Sean! You guys are awesome!
Liz N 8:31pm
Thanks to Lara and Melissa from NM who picked up my slack on pull ups and toes to bar. Grip strength was shot. I agree with Kim. While I do enjoy these tough Saturday team WODs, I don't think I would enjoy them EVERY Saturday! ;-)