Marie with the ring rows. We’re not sure why she’s smiling, but we’ll take it! Go Marie!
You may have noticed changes to our programming this month. We’re mixing things up, trying some new stuff. It’s really important that you arrive on time this month and pay attention to your warm-up and cool-down. Roll, roll, roll.
This Sunday is Superbowl Sunday and we’re going to be doing the CrossFit Football Total:
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
To accommodate everyone, we will be running TWO classes on Sunday – 9am and 10am. You must sign up in Zen Planner for which class you want so that we can plan platforms and lifting partners accordingly. Thanks!
February 4th, 2010 at 10:38 am
HEY MARIE!!!
Seriously, new programing is gonna rip me a new one… but I like it
and…. #1!!
February 4th, 2010 at 10:43 am
I like the new programming even if it is kicking my ASS!
February 4th, 2010 at 11:06 am
I tried signing up in Zen planner but the only class was 9am. Becky and I are planning on being there for 9 and rowing through the 10 since I’m going to have some catching up to do after I miss today and tomorrow. Oh, and these extended warm-ups are killing me softly.
February 4th, 2010 at 11:08 am
Barry try it again.
February 4th, 2010 at 11:27 am
Do you let lonely power barners join in your funday games?
February 4th, 2010 at 11:31 am
Berry speaks the truth. The 9:00 class is gonna rock:)
February 4th, 2010 at 11:33 am
Eric — you’re going to have to talk supernice to Jen or Spamela for that to happen. I just sweep the floors around here.
In other news, I jumped the gun and posted the sign-up announcement too soon — my fault! — about the 10am class on Sunday. If ZP doesn’t have it up yet, it will appear by tomorrow and you can sign up then. (And thanks to Pam for being our ZP guru! We appreciate it!)
February 4th, 2010 at 4:03 pm
Hey CFW peeps!
We have Paleokits in the club room for $5 a pack. They are realllllyyy yummy and the money goes to a good cause!
February 4th, 2010 at 4:04 pm
Rowers…….They are getting a lot of use, this is good. Would you please wipe down your rower when your done! Thanks.
February 4th, 2010 at 4:27 pm
Hey Rowers — just a heads up .. check your cards at the end of your rowing.. the rower with the black external lever for resistance (1-10) didn’t register my meters for today. Not sure if its my card or what.. Soooo be safe and check your card at the end of your row!!
February 4th, 2010 at 4:51 pm
Bob, I think that rower is a couple days behind so your meters might have gotten logged for yesterday or something. Also, make sure when you’re rowing to hit the “menu/back” button to save the data, if you just pull the card out it doesn’t always save.
February 4th, 2010 at 5:40 pm
Thanks Barry.. appreciate the advise ..
February 4th, 2010 at 7:39 pm
Rich also reconnected one of the monitor cables today (that Mason had “inspected” yesterday!) so it started recording again. (Monitor was good — in fact, all 4 are top-of-the-line and barely a year old — but the connector was loose.)
Good advice on the cards though, Beery. Thanks!
February 4th, 2010 at 7:53 pm
I LOST 5000 TOO! Will you take us at our word? Or do we have to re-row?
February 4th, 2010 at 8:10 pm
I will vouch for you Sue because I was rowing with you yesterday.
February 4th, 2010 at 8:11 pm
Marie is smiling because she is at “The Happiest Place on Earth.”