Do What'cha Gotta Do

165# x 5.
5:31 w/75# for metcon.

Backpacked 34 miles down and back the South Kaibab and Clear Creek trails in the Grand Canyon. Fifth year in a row of hitting the big ditch over Christmas break. After months of squatting and lunging and box jumping the trails were a lot easier this go round.

205# x 3(f); 195#
5:11 Rx'd w/ Connor

Connor - my email address is bholdbrook@smu.edu

Public Service Announcement...

This is a message to those of us that are not competing at secctionals. First and foremost, what an amazing night in the box yesterday. I absolutely loved the energy level in the box, it was an incredible way to kick off 2010. I know people were excited to be back after their holiday break and it is the start of a new year but we need to maintain that intensity and energy level through sectionals.

Secondly, We have a great group of athletes that are going to be representing CFDC at sectionals this year and they need our help. We have a responsibility to bring it every night, not only to ourselves, but to our friends and members of CFDC that are competing at sectionals. If you see someone that is competing and they aren't doing a full rep; i.e. their chest isn't hitting the deck, they aren't breaking 90, they aren't locking out their hips, etc; get on them for it because the judges will at sectionals. They will appreciate you pointing it out to them and in the end it will only make them better. That message really goes out to all of us, but especially the ones that are competing to get to the games. We will all benefit from keeping the intensity level up. How can you not get pumped when you look over and you are pushing Chase to pick up the pace? See Mere, Vic, Mel, Victoria, Michelle, Erin and Dee all killing the WOD last night? Guys like Dean, Nuclear Mike, Matt P, Samuel Duncan, John Jarrett, Bobby, and Grant all working themselves to exhaustion. A guy like Spencer D. Nix, who gives his all to motivate people, pushing himself to pursue excellence. If I left anyone out that is competing at the games, I apologize. Please let me know that you are competing so I can stay on you and push you to the place that you want to go.

They all push us to elevate our game, it is our turn to return the favor. Let's keep it up CFDC, let's keep the momentum going in 2010!

DO WORK!

205# x 5
5:38 with Brett - total 63 thrusters, of which I'm pretty sure I did 30(14-10-6).

Sam - Please change the picture for the new schedule post. It makes me sick to my stomach every time I open the blog.

175# x 5.
5:31 w/75# for metcon. Good work Chris, very strong on the row.

Good post Noah.

Travis- when I saw Chase's car there at 5:55am I thought, "uh oh, someone has been out all night..."

Thrusters...my favorite. (please sense the sarcasm)
See ya soon nooners!

Barbie, et al:

We're having a nutrition workshop Jan. 16th from 3-5pm. An announcement/blog post will be submitted later.

The price is $50. The topics lectured on with be the basics of the Paleolithic/Caveman nutrition model, the most preferable macronutrients, the best places to obtain Paleo foods, and an extended Q&A.

Lectures are provided by all of your coaches (including Coach Dean, MD, Masters in Nutrition).

Concluding the lecture, we'll all head over to Kozy Kitchen, the only pure Paleo restaurant in Dallas, to have dinner together.

Stay tuned for more information.

Thank you Sammy!

I'm starting my food log today. There is no sense in working out so hard and not seeing any results because of a poor diet.

I get back to town tomorrow.

I can't wait to get back in the box!!

Clean and jerk heavy single, 100kg
Back Squat heavy triple, 119kg

Partner Row/Thruster Conditioning
30/20/10
60kg with Spencer
6:20 something
42 thrusters for the both of us

135#x5, 145#x2...not my best work today but the hammies are TIGHT!
6:33 at 75# with Grant, 46 total thrusters. G-Rant, you carried those thrusters fool!

Dessert with Jamie and Grant: Tabata Glute Ham Raises - 10/9/10/9/8/8/8/8/8/7

Sisu.....

185# x 5
5:30 @ 46 reps @ 95#
nice working with you David

Tyler and Matt were strong today, nice...

Strong work noon class. Expecting great things from the night classes.

Just added the announcement about Nutrition 101 workshop Jan 16th. Be there. If you are serious about training with us, you'll need to attend.

Sitting on my a$$ at my mom's for two weeks was a bad idea. I definitely kicked my own butt when we did this less than a month ago

185# x 5

6 minutes Rx'D on Metcon (me and partner had 47 total)
I used 95#, Jeff (nice to meet you and great work) used 65#

258# x5 thanks Sam for telling me that I was using the 38# bar(sarcasm button pressed for emphasis)

Partner workout
6:30 @95#
56 or 57 thruster total, I can't remember, I know I had 47 though

I typically don't eat before I workout in the early am, but this winter I kept buying those little oranges, called cuties??? They were a nice nash, but never a meal or a bar.

FTW - Doing FS 145x5 @ La Fitness while the guy next to me was doing back squat with awful form @ 95#.... LMAO!!!

I.Am.Still.Sucking.Wind. Added 5# to my Fran weight for 50#. 30 thrusters? 7:56, partnered with MiMc who did 65#!!! And Mere did 95#!!! FS=105x5. (1rm=125, so I'm happy with that).

7pm is so full of win. It's great seeing the onrampers too. Its all happening...

145x5 FS

6:30 with Erik, 55 thrusters @ 95#. 44 were his 11 were mine. That broke me off. Also, didn't eat at all today - one of those days.

205X5, 225X3(failed)

Chase and Dean - "The OGB2B" - 6:15 on metcon and 49 thrusters, 135# with 30-20-10 calorie row.

Mere and Julz were a sight to see tonight!

John Jarrett - RAAAARRRR!!! Amazing work bro

JJ is a BAAAAD man.
I couldn't match his intensity(can anyone?)or his volume.
205#x5
225#x2 and and a slight hernia
my limp wrist hampers my thrusting.

Hahahahaaahaahha. Quote of the day definitely, "My limp wrist hampers my thrusting."

also, shoes came in today FTW.