Monday 11.23.09

Posted At : November 23, 2009 12:27 AM | Posted By : Admin
Related Categories: November

 

I have been harping on all of you this past week about getting to class on-time. If you don't know what I am referring to then you probably were ignoring me, or were late to class and missed the announcement. It is important that everyone arrive to class on-time or better yet, a few minutes before, in order to fully warm-up and be ready for the WOD and your coach's instructions no later than 10 minutes after the hour. So, in order to ensure that we all get the full benefit of class and coaching, consider it the 2nd  rule of CFOIB (the 1st being the "Girlie Club") that you will owe ten motivational burpees for every minute that you are late to class. Late means any minute past the hour set by our clock. I will give you until Tuesday to set your clocks according to ours. Please be respectful to your CFOIB team and coaches and get to class on-time.

 

CFOIB: Improving the quality of your life one burpee at a time.  

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

For some motivation watch this: [wmv].

Fenway needs someone to run with her during the 1st Annual CrossFit Christmas 1Mile Dog Jog. Any takers?

This week in CFOIB accomplishments:

Ralph graduated from black band to green band pull-ups just last week and completed all 100 pull-ups on the green during "Angie".  Justin shaved nearly 1:30 minutes off his previous "Fran" time while Becky improved by 20 seconds in her quest to master the 65# thruster. Kevin completed his first attempt at  "Fran" in an impressive 4:21 and has earned a spot on the record board as #2 male follwing Joel's 3:08! And of course, Jennifer Cortes is back and ready to break some records. Watch out for her ladies, she's a BEAST and is determined not to let anyone catch up with her.  She's got her eye on a few of you already!!

 

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Karen's Gravatar I will be glad to....however if I run the 1 mile fun run I will not be running the full 5K. Let me know if you want me to run with Fenway. I may actually be better at that one anyway!
# Posted By Karen | 11/23/09 12:54 AM
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