Exactly two weeks left for the “FAC”.  I hope everyone has been doing well on their diets and training.
Yesterday was Pooh’s Birthday, he turned 43 in human years.  I’m not sure what that is in bear years, I think like 1,000 years old but we’ll use 43 for the wod.  Happy Birthday Pooh!  Oh and [...]

Who’s got the Mental Toughness!!!  It’s easy doing things that don’t test our mental or physical ability, it’s when we are tested in these areas that we show who we truly are and what we really can do.
Workout:
“Murph”
1 mile run (outside)
100 pull ups
200 Push ups
300 Squats
1 mile run (outside)
Do it!!!

If anyone would like to join us at Mr. and Mrs. Tucker’s charity bowling night the flyers are at the gym.  It’s a fun night and we would be helping a great charity.  The Tucker’s look forward to this every year so let’s help out and go Bowling!
Workout:
Part I:
2,000 meter row
Part II:
5 Rounds For Time
15 [...]

Here’s Shana doing her handstand push ups during yesterday’s wod.  Shana completed 17 rounds yesterday with one mat for the handstand push ups, not bad for a girl who started a year ago and was using a blue band for pull ups!

Workout:
Part I:
Row 20 seconds on 10 seconds off for a total of 10 rounds.
Rest [...]

Today was awesome, loved the concentration on the form and full range of motion.  Let’s keep it up, good to see everyone doing everything perfect.
Workout:
I did this one yesterday and it’s an ass kicker on the shouders, but great practice for the handstand push ups.
Amrap in 20 min
5 Handstand push ups
7 Pull ups
10 Air Squats
Were [...]

I need to address an issue.  Building a strong foundation in Crossfit is very important.  The way to go about doing this is to pay close attention to Form and Range of Motion while performing the exercises.  That is what is most important, not the clock or the amount of rounds that you get done [...]

I copied Lee’s comment to make sure everyone knows about the paintball this Sunday.
…something about a paintball trip this weekend? Oh yeah! The paintball trip is this weekend! Here’s the info:
Who: CFOBP members and their guests.What: Paintball Wars!When: This Sunday, the 21st. Be there by 8:30AM.Where: High Velocity Paintball Outdoor Complex426 Mill RdCoram, NY 11727(631) [...]

Workout:
50-40-30-20-10
Double Unders
25-20-15-10-5
Hang Squat Cleans 115lb/65lb

The Medal Count:

UNITED STATESUNITED STATES
4
3
5
12

GERMANYGERMANY
3
4
3
10

FRANCEFRANCE
2
1
4
7

CANADACANADA
2
3
1
6

KOREAKOREA
3
2
0
5

AUSTRIAAUSTRIA
1
2
2
5

NORWAYNORWAY
1
2
2
5

SWITZERLANDSWITZERLAND
3
0
1
4

CHINACHINA
2
1
1
4

ITALYITALY
0
1
3
4

RUSSIAN FEDERATIONRUSSIAN FEDERATION
1
1
1
3

SWEDENSWEDEN
2
0
0
2

SLOVAKIASLOVAKIA
1
1
0
2

CZECH REPUBLICCZECH REPUBLIC
1
0
1
2

POLANDPOLAND
0
2
0
2

JAPANJAPAN
0
1
1
2

NETHERLANDSNETHERLANDS
1
0
0
1

AUSTRALIAAUSTRALIA
0
1
0
1

ESTONIAESTONIA
0
1
0
1

LATVIALATVIA
0
1
0
1

CROATIACROATIA
0
0
1
1

SLOVENIASLOVENIA
0
0
1
1

This is pre Shaun White!
Workout:
Part I:
Hollow Rock
1 min. on 1 min. off for 6 min. total
Part II:
10 Rounds
5 Dead hang pull ups
10 Dips
15 Sit ups

Workout:
Part I:
Row 30 seconds on 30 seconds off for 10 rounds.
The 30 seconds is a full effort as hard as you can.
Part II:
250 One arm Kettlebell swings alternating arms as needed (for time)