Friday, October 24, 2014


 
 
Kristi
 
She is our most dedicated blog poster, long time CFNM athlete from way back in the boot camp at the park days, and now apparently 50 sit ups for time champion! Yes, that's right, she beat everyone including coaches in 50 sit ups for time test. She is a true testimony to our philosophy of consistency produces results! You see her encouraging words just about every morning when you wake up to see what the WOD is.  Make sure to wish her a HAPPY BIRTHDAY today!
 
 
Benchmark
Grace
30 Clean and Jerks for time 135/95
 
 
Optional
20 strict toes to bar
 
Post your results to the comments.  
 
October is breast cancer awareness month.  Last year we did Grace to raise money for Barbells for Boobs. We are doing Grace today, so here is the link if you would like to make a donation to this awesome organization!
 

35 comments:

  1. Happy Friday!

    Wow...thank you so much for the kind words. If you guys only knew how CFNM has improved my life! All of you have become my CF family. I am a stronger,healthier and happier person because of YOU! You guys are the VERY BEST!

    Make it a GREAT DAY!!!

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  2. Happy birthday! I hope you have a fantastic day. May God bless you with many more great and happy years.

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  3. I can't think of a better way to start my Birthday morning than with the 5:00am class! You guys are awesome. Thank you all for all the birthday wishes! :-)
    "Grace" Mod
    3:05
    43#

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  4. Happy birthday Kristi! You're the best. Missed you guys this morning, as I'm resting up for tomorrow's run. Hope everyone rocks Grace. Everyone except Asa, Jenn G. & Katie - if you do it, you are bone heads. I'm regretting doing the wall balls on Wed.

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  6. FELIZ CUMPLEANOS KRISTI!! I LOVE U!!! ;)
    anna

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  7. Happy Birthday Kristi!

    WOD - rest up for tomorrow's 13.1 mile run :) half marathon here I come, run or walk!!

    OK, so "active rest" day:
    20 min EMOM:
    first 10 min - 5 strict pull ups, 10 push ups EMOM
    next 5 min - 15 GHD back extensions EMOM
    last 5 min - 10 GHD sit ups EMOM
    nice and easy pace, but the push ups got tough the last couple minutes and the last 10 sit ups got in just barely with a little dry heaving at the end...

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  8. Happy Birthday Kristi - Hugs and Kisses!

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  9. Good Luck to all of you running the marathon tomorrow!!

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    Replies
    1. It's only a 1/2. Marathoners are 100% crazy. We are just slightly warped in the head.

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  10. Wow, so many people crushed Grace on July 5. Asa got my weight wrong on the board.....53# instead of #63. Concentrated on form instead of speed. 3:50.

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    Replies
    1. Me too Lance! I've been injured so much, I decided to take it easy and concentrate so I didn't accidentally hurt anything again! LOL

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  11. Happy Birthday Kristi!
    Grace #95 @3:15. Tried to go RX with #135 but my body said no.
    Either way it was still a good WOD!
    -Nick

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  12. Happy Birthday Kristi!!! #75 on the bar, with gimpy arm, and managed grace in 4:28. Dont have a summer Grace time.......I was injured then and didnt do it.LOVE this wod!!!! Also did the toes to bar! Love those too!

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  13. Happy birthday Kristi always so positive and lovely! I hope you have a great bday!

    Modified "Grace" 30 squat cleans 3:30

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  14. Active rest day. 1 mile walk with little Asa and lots of crab walking and duck walking in the living room. That was his idea! He's such a good little coach, always looking out for my mobility needs!

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  15. didn't like this one....GRACE 3:42 @55 after a 5.5 mile run ;)
    Anna

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  16. GRACE 4:40 with 55#. Took my time & worked on locking my arms.

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  17. grace 1;59 #45 i modified because i am running a half marathon in the morning!!
    Happy Birthday Kristi!!!!
    Jenn G

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  18. Grace 3:13 #55
    Jolynn

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  19. Today's WOD was fun, I only did 73#, trying to take it easy on the arm. My time was 3:08. The first 10 were unbroken, then 8, then 5, then 4, 2 and finally 1. Strict toes to bar were good.

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  20. HAPPY BIRTHDAY KRISTI!!!!! Such a great person and wondeful out partner. Love ya. Oh and Grace at 3:29 RX. 10 toes to bar during warm up and 20 strict toes to bar postworkout. Though I posted this last night but I guess I didn't hit the publish button.

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