Fri, November 22, 2013
Fun Friday Fun 5K
What's up tribe?
Few things before we hit the WOD of the day and Video of the week...
**Tomorrow-Saturday** Morning Adjustments Reminder:
There is no 7am Class.
There is one All Levels Class at 8AM (anyone not running the 5K on Sunday)
There is a Mobility/Race Prep Class at 9AM (5K Runners encouraged!)
(Both classes held at the Blue Gym)
When I think about this 5K a few feelings come to mind.. Anxious, nervous, excited...(maybe a little nauseous!). Basically the same feelings I get before a tough workout. Whether it's a benchmark, a hero, or just some grueling battle we kindly whipped up here at the CFLI laboratory it going to be the same outcome...Rewarding. No matter how you do, no matter how uncertain you are of your own abilities it's going to be worth it. Running, jogging, walking with 100 other CFLIers (for a absolutely wonderful cause might I add) is truly going to be something you don't want to miss. For those who have other obligations this Sunday I apologize. We'll try to make it up to you some how some way for missing out on such an awesome experience. Don't make laziness, uncertainty, or cold weather a part of the excuses. You'll be kicking yourself that you did. There are currently 112 members on board and ready to roll between the 5K and 3K. You can still register the day of the race with a cash donation. We'll see you there.
Learning the Rope Climb with Pat:
Workout for Fri, November 22, 2013
1. Shoulder Mobility Camp
10 Min Partner AMRAP:
P1: 5 Burpee Pull-ups
10 SDHP (95/65)
P2: Max Box Jumps (24/20)
10 Min Mark:
2K Row For time
(1K per person)
Thu, November 21, 2013
Hangin’ Heavy Thursday
So only three more days until the big 5K race!!! If you haven’t registered yet, what are you waiting for?!
*Also, don’t forget about the food drive down at the Gold gym. Thanksgiving is approaching fast and ever donation helps a lot*
**We have a few schedule adjustments coming at ya so sit tight!**
The first one is THIS SATURDAY. We all know that the big race is coming up Sunday and we want to get you prepped for it. That’s why our 9am class will be an All Levels, Race Prep & Mobility Class. This is for anyone running the Evelyn Knapp 5K the next day. Come get prepped with the best! Wait, you’re still not signed up? Well register here:
*You can also register the day of the race with a cash payment.
Still on Saturday: There will be 1 All Levels class at 8:00AM for anyone NOT running the race. This will be a regularly scheduled WOD and run as a typical class. Come prepared as always and just don’t forget you’re excuse as to why you’re not running the next day!
**There will be no 7AM Saturday.
*We are running a normal schedule from Monday-Wednesday.
**Turkey Day- 9AM All Levels Class. Can we break the CFLI Record for most athletes in a single class? Be prepared for a sweaty, bodyweight grinder and work up an appetite for the festivities to come later in the day. 9AM is your only chance!
***Black Friday- (AKA Food-Coma Friday) We’re keeping the community themed All Levels Classes so you can come in and work off the feast you had the night before. There will be One AM session and One PM session. Here’s your 2 options:
10AM Class- All Levels
6PM Class- All Levels
Back to the normal routine the following Monday.
Workout for Thu, November 21, 2013
30 Hang Squat Cleans (155/105)
Post by Nicole and Ian
Wed, November 20, 2013
A Gem of an Athlete
This week's Athlete Highlight of the Week has to go to Rubilyn “Ruby” Negron. Ruby has been on a hot streak lately with huge PR's and getting Black Shirt Checks. Last Friday, at open lift, Ruby crushed her high bar back squat PR with a new record of 235 pounds. That Is 35lbs over the Black Shirt check for the ladies. Way to go Ruby! Big lift... but Negron was not done there. Yesterday, during her 2K Time Trial, she got her Black Shirt check with a 8:11 time. Nothing is stopping this chick, keep up the great work.
Workout for Wed, November 20, 2013
P1: Split Jerk Technique & Flutter Kicks
P2: BTH Split Jerks Heavy Singles & Flutter Kicks
P3: Split Jerk 5-5-3-3-1-1-1
12 Minute AMRAP
40 Flutter Kicks
30 Sit Ups
20 Jumping Lunges
Post By Patrick
Tue, November 19, 2013
Run, Fun, and November Sun!
You know it’s coming up! The” Evelyn Knapp 5K Run to Remember” is this upcoming Sunday. The number of participants is rising each day and we are approaching ½ of our current membership. On the other hand, we still see a bunch of missing names. Don’t miss out on our biggest event yet! Don’t be surprised if you’re not on the sign-up sheet and we bust your chops a little bit. Don’t be apprehensive just because you might run like one of these guys.
Speaking of sign-up sheets, there are two new tabs at the bottom of our Google doc. There is a secondary sign-up option available now. We will have a few available optional workouts after the 5K run. Check them out:
1) Attack an 8 minute partner AMRAP.
2) Go for “Grace” with a Strongman twist.*
3) Have family or friends try a basic CrossFit workout.
4) We may even have a fun option for the kids too.
*Benchmarks can be done without barbells. (We will not go overhead with stones.)
Depending on who you are, you will have to click our link and do one or more of the following steps:
A) Click this link: CFLI 5K /WOD Participants
B) Sign up on our interest list.
C) Register online or by mail.
D) Find a partner and sign up for the AMRAP.
E) Choose a load and sign up for Strongman “Grace.”
F) Keep encouraging our other members to join us!
The end is in sight and this week’s bonus is worth a possible 20 points. Based off of scheduling, this may be the toughest challenge yet. It includes outdoors, exercise, sun-influenced vitamin D, and fun times to lower your cortisol levels. You guessed it… it’s the Evelyn Knapp 5K! Here’s how it works:
Attendance – 2 Points (2 total)
5K Run or 3K Walk - + 4 Points (6 total)
1 CFLI Workout - + 6 Points (12 total)
2nd CFLI Workout - + 8 Points (20 total)
If you can’t make that date and you really want the bonus points, I will have make-up options. Just know that it won’t be as much fun as the event itself.
Workout for Tue, November 19, 2013
Chest-Slap Push Ups
(No break between Tabatas)
Post by Erik
Mon, November 18, 2013
Sunken Meadow 5K (This Weekend)
We are adding in Two P2 classes starting this Monday. There will now be a P2 class on both Monday and Wednesday at 4:30pm at the Blue Gym. P1 will now be at Gold.
Open Skill has changed time slots. Monday, Tuesday, and Thursday will now be Open Skill from 4:00pm to 4:30pm. Monday is at Gold, Tuesday and Thursday are at Blue.
This weekend is the Sunken Meadow 5K where we will all be reppin' our CFLI Gold shirts! We really want to get everyone there to either run or support CFLI.
Don't forget to register:
Option 1: To register online click the link directly below to register online. Please note they charge an additional $4 for their online process.
Online Registration Click Here
Option 2: To mail it in click the link directly below to print the form and send it via United States Postal Service.
Click Here To Mail
Once you register let us know! Below is a link to the google doc that a lot of you already filled out. We added a 3rd column. For those of you who aren't on there yet please fill out your name, let us know if you need a gold T-shirt, and write yes once you registered (Heads up-they all say no- you need to change that!)
Let CFLI know, Click Here
Our Holiday Toast!
Scheduled for Saturday, December 28th. Just want to give everyone a heads up! Those of you who were not in attendance last year and know nothing about it, the holiday toast is a 2hr gathering (7pm-9pm) where we all bring in a dish (we supply the drinks but additional drinks are welcome) and pig out and socialize. More details will be released after Thanksgiving.
We love CrossFit so much we even have our grandchildren doing it. Jackie Appel shared this video of her granddaughter doing squats... So Cute!
Workout for Mon, November 18, 2013
4 Rounds for Time:
10 Front Squats (135/95)
3 Bar Muscle Ups
Post by Brianne