Monday October 21 2013

What an awesome weekend! I was starting a list of people to thank for this weekends success but it turns out that everyone of you played a huge role in the weekends festivities weather you were there or not! It was such a blast to watch each of you compete, to achieve more than you thougth possible, and to cheer for each other.  I can not wait until the next competition or event at CFPC!! 
With all that said Workout 3 for the weekend ended a bit tragically when Craig stepped off the box and blew his Achilles tendon.  All you CrossFit hatters that secretly  read this because you are creeps are going to have a hay day with that one.. enjoy!! There is much more to the story with that but I will let Craig or Marcy explain that one.  Please send him as many healing vibes as you can... I am pretty sure he needs them.  I think we are able to cover most of Marcy's classes this week but if she is running a bit late or can not make it please be understanding.  She now has four kids to care for!! 

For those of you unable to make it this weekend, here are the final placings 

Men's A 
1. Jeff (Arizona) Price 
2. Keelan Unruh 

Ladies A
1. Destini Jackson
2. Marcy Hallden 

Ladies B
1. Carole Goodreau
2. Connie Joss and Colleen Brady 

For Monday; 
Prep 
Roll out your sore bits.  
20 Overhead walking lunges with dowel 
10 Push ups 
5 

Strength 
Work on Front squat for 10min but do not exceed 70% of your 1 RM

Conditioning  
Run 400m
5 Man makers 25/50 
Run 400m 
4 Man makers 
Run 400m 
3 Man makers 
Run 400m 
2 Man makers 
Run 400m 
1 Man maker 
* We are on a de-loading week this week so please don't go any heavier.. enjoy it.. you never know what next week will bring

Recovery 
Shoulder smash