04.30.09

“Elizabeth”

21-15-9 reps of:
Clean 135# / 95#
Ring dips

Rest Day Update

Effective immediately, we will no longer be offering make up workouts on rest day. We will begin to implement our own programming, which will consist of workouts that will help to fill the gaps of some of the thing we feel that the day to day programming is missing.

2010 Games

Many of you were inspired to have a shot at the 2010 Games after seeing the Dirty South Quals! Now is the time to start thinking about it so we can begin working you up to RX weights and getting form down even more. If you are interested, please let us know so we can help keep you moving in the right direction.

GREAT JOB!!!!

Bali came back and we took him by storm…there were some awesome results last night! We’d love to hear you guys share your results, good or bad, to help others learn from what you did .

Cha-cha-cha-changes!!!

Starting next week and going forward:

Wednesday’s at 7pm is going to be the Elite CrossFit class. Requirements to be in this class: Those of you that are interested in the 2010 Games, this is a perfect opportunity to step it up a notch. You must have been CrossFitting for at least three months, or have our approval to be in this class. We would like you to be working towards RX’ed weights and kipping pull ups. If you have a question if this class is for you, please see one of us. If we have talked to you about the Games next year already…this class is for you!

Saturday’s at 11am is going to be the Beginner’s CrossFit class. Requirements for this class: We HIGHLY recommend anybody who has been CrossFitting for three months or less to attend this class. Anybody who has issues with squatting or any of the foundation movements is highly encouraged to attend, no matter the length of time CrossFitting. This class is going to have a lot more hands on instruction in a bit slower paced environment to focus on proper form and technique. As with the Elite class…any questions, just let us know. To clarify THIS SATURDAY is NOT the start of this.

Coming Soon

Saturday, May 16th at 10am: Foundations Series: Presses and Cleans. We highly encourage all of you to attend.
Saturday, May 16th at 11am: Nutrition Seminar. Beginning May 11th, we will officially be launching as an additional service, nutritional counseling. This seminar will be free of cost, but the in depth counseling going forward will be at a cost (TBD).
Saturday, June 6th at 11am: Oly Lifting Class: The Snatch. This will be a video debriefed class, size is limited to 10 participants.

We will have sign up sheets at the gym.

As we continue to move forward, we are looking for other events and programs to keep things interesting. If you guys have any suggestions, we want to hear them !

Saturday is Friends and Family Day!

Don’t forget to come in Saturday at 10am to check out the new Boot Camp program and bring in your friends and family to check it out as well! The 11am class will be the regular WOD.

April 30, 2009 | Filed Under The Girls, W.O.D. | 86 Comments

04.29.09

CFHQ Rest Day

Come in today to make up any of the last three WODs

Bali’s Back Tonight!

Time to get tanked again! Remember to please bring a towel, bathing suit and anything else that you will need for your Bali appointment.

Biggest Loser / Biggest Gainer Competition!!

Can you believe the end is finally here??? It’s time for us to pull out those goal sheets that you gave to us to write down your final numbers. Today would be a great day to do your benchmark run/row and Cindy as well! Once we have everybody’s results, it will take us a few days to go through everything and determine who the top three winners are .

Just because this is the end of the contest, this should not be the end of you setting goals. The purpose of this was for you to set some long and short term goals and try to meet and exceed those. After walking into the gym on Monday, I felt a whole new energy and intensity in there, so I think the Dirty South provided a whole new motivation for some of you as well.

Boot Camp Preview!

Just a reminder…this Saturday at 10am is the Friends and Family Day / Boot Camp Preview. The Boot Camp Workout WILL BE THE WOD for the 10am class. If you choose to do the regular WOD, please come at 11am…or do both !

Bring your friends and family to check out what the new program is all about!

April 29, 2009 | Filed Under W.O.D. | 109 Comments

04.28.09

Shoulder Press

1-1-1-1-1-1-1 reps

Great Job + Welcome to…

Jason! We are excited to have you at CFPT!

He’s baaacckkk…

Bali is coming tomorrow! If you have signed up for a time slot…PLEASE BRING IN PAYMENT TODAY or you may lose your {time} slot .

Boot Camp Preview

This Saturday is Friends and Family Boot Camp Preview day at CFPT…bring your family for a great workout and check out the new Boot Camp program. As a reminder…this is an add-on to the regular CrossFit program, if you are a member. None members can sign up for either program…or both!

Sweat Angels

Thanks so much for all your help in helping us keep the gym clean and wiping up those sweat angels . It’s starting to get hotter, so your help is greatly appreciated…

April 28, 2009 | Filed Under W.O.D. | 87 Comments

04.27.09

Five rounds for time of:

21 Sumo-deadlift high-pull 95# / 65#
21 Ring dips

Dirty South…the recap…

What an amazing, draining, inspiring, crazy weekend. A weekend that seemed more like 5 days instead of only 2.

I said to those of you that were there, how much it meant to me personally to have you there, not only cheering us on, but representing our gym and participating in the Dirty South Games. YOU guys are inspirational…to go there, outside of your comfort bubble and do those workouts in that environment takes a lot of guts. We are beyond proud, Ray and I were like beaming parents when our teams were competing, it was amazing, and words can’t really express how we felt. There were several spectators who watched, teary eyed as one of our teams ran to the finish line, hand-in-hand…so I hope you guys realize just how amazing YOU are.

I absolutely cannot imagine going down there and not having the support that we had this weekend. There were several times during different WODs when I was at my physical limit, my mind wanted it, but my body just couldn’t go…I heard your cheers, I heard your words of encouragement, I looked out at saw your faces…it kept me going, kept me trying. To know that I had your faith and support that I could do this…well, again, words cannot express how much that means to me and how much it helped me get through an incredibly intense and brutal weekend.

At first, I said I would never do this again. Mountaineers have a saying that mountaineers are known to have the shortest term memory. When I first heard that from one of our guides a few years ago, I didn’t get it…until I got down from the mountain. The Games this weekend gave me that same feeling. This stuff isn’t easy, it’s not fun and training sucks. But that feeling of accomplishment when you are done…you forget the pain and suffering. The wounds heal and pain fades and the memories of achievement remain. This weekend was a real eye opener for me and I hope it was for some of you as well. Putting ourselves in these intense physical situations opens up our eyes to a new side of ourselves that we may not have realized was there before.

Will I do it again? At first I said no. Well…a year is a long time away…but let’s just say I’m not ruling it out just yet . I now know how to train for this and know that it is definitely achievable…for any of us. And I certainly hope I’ll have a training partner or two…and definitely hope CFPT will be representin’ with even more teams next year.

You guys rock…thank you…

April 27, 2009 | Filed Under W.O.D. | 99 Comments

04.26.09

21-15- 9

95 pound Squat snatch
Chest to bar Pull-ups

THE GYM IS CLOSED TODAY!

Dirty South Updates

What a crazy day yesterday! From a participant standpoint, it was long, draining and full of emotional ups and downs. Everyone is doing really well! Josh and I are both in 20th overall and Liz is 34th…and got her PR with a 95 pound clean and jerk…WHOO HOOO!! The top tier athletes here are nothing short of amazing. We have one workout to go…and after a long, hot grueling day yesterday, are very happy about that. Here are the WODs for the individuals as well as our TEAMS! Yep…CFPT is representin’ down here! I can’t tell you how cool it is to see so many of our peeps walking around together ! Hearing so many people scream for you when you are working out is a pretty cool feeling, not to mention, very needed !

Participants
1000 Meter Row
25 OHS (135lb. Men) (95lb. Women)
100 Meter Run
50 Kettlebell Swings (53lb. Men) (35lb. Women)
100 Meter Run
25 Burpees
200 Meter Run

Affiliate Challenge Team Event WOD Open and RX

For team event two distinct rules, first the team must remain together at all times and second only two team members may be working at any one time.

1000 Meter Row (Only two rowers per team)
50 OHS (135lb. Men) (95lb. Women)
100 Meter Run
50 Kettlebell Swings (53lb. Men) (35lb. Women)
100 Meter Run
50 Burpees
200 Meter Run

April 26, 2009 | Filed Under W.O.D. | 1 Comment

04.25.09

CFHQ Rest Day

WE ARE CLOSED TODAY AND TOMORROW!

Dirty South Updates

Ray, Josh, Liz, myself and a handful of other peeps (Dan, Sarah, Whitney, JessBatt, Mike Mc, Kevin, Mc Dirty, Jeff, Monica and Megan) arrived yesterday afternoon for check-in. The Games are being held at a police academy near a community college campus, so there is plenty of room for the beatdowns that are about to ensue. Liz and I are both going at the same time, unfortunately, we are in different groups, so won’t be working out directly with each other . Our first workout is 9:30 (Suicide, Deadlift), 12:40 (I have the Double Under, Wall Ball Rope Climb and Liz has the C&J, Pull Up WOD), the last workout for the day is 4pm. Josh is about an hour behind us, with his first WOD at 10:30 and last one at 5:40.

There are plenty of nerves, but we are ready to get started, meet the people and get the first WOD out of the way. Stay tuned for updates during the day!

April 25, 2009 | Filed Under Events | 1 Comment

04.24.09

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.