Thank you, Capt. Awesome...

Can we have another?!

Suicide warm up: $11
30/20 rep pit drill: $24
PushUp/Bear Crawl box drill: $37
Poser Circuit: $82
CA walking in at 8:40 for the Beginner class: Priceless!


Double Unders, Lsit/Pike, JumpP/U, Alternating Side Step/Med Ball, Push Up/Hold, B&T Jump, Modified Plank/Plank, Bear Crawl/Sprint, Air Squat/Hot Seat, Push Press/Hold

November M.O.M (Motivator of the Month)

Eric Esterbrook
Every month this award could be given to a lot of people for a number of different reasons. Getting more pushups off your knees, smoking the time it would usually take to run a 400, getting through a whole month without making a mistake. Whatever the reason, the people of CF definitely make their mark and it is difficult to narrow it down to just one. This month it was a bit easier. Eric came to me back in April and when he first started I understood what his limitations were and why he wanted to do some one on one. In his initial testing he could not do one full sit up and after 5 off the knee pushups he had to go to his knees to finish the remainder. This was not helped by his weight and the issue he had with eating the wrong things. I asked him the first day what he had eaten the night before and his answer was all you can eat wings...around 48! Since then he has made notable strides and has eventually come to the point where his diet isn't in question. He decided to make the change and the changes he has made have been monumental.

(LEFT: 35lbs heavier)

He could not do one pull up without the band assistance but two weeks ago he blasted

through a 4 round workout with 10 rep pull ups in the mix without the bands! He started off thinking he could do about three and when he showed me that he got the "kipping" down I wouldn't let him go back to the bands. I watched him rep them out for 4 rounds and was so pumped when I saw the disbelief on his face that he just finished 40 pull ups! This is what I want everyone on some level to experience in and out of CF and to experience things they never thought possible. Please help me congratulate Eric Esterbrook for motivating me and serving as an example of work=results! Great job!!!

Act your age

New study to show relationship between strenous exercise and aging.
"Ulrich Laufs, the study's co-author, who is a researcher at Saarland University in Germany, said one of the key findings was that lifelong exercise was associated with a significant prevention of telomere shortening." Telomeres are the ends of chromosomes thought to be heavily involved in aging and age-related disease.

PS. The CF women are reminding us that last year ONLY CF Women received the Pukie Patch for fully completing Hero Week. Uh-oh!

PSS. Eva pulled ahead in the voting...which means we may have to hear MikeL yell "bring the salt" for the next 3 weeks.

2 minute (in theory) Drill

Dip/PU, Squat/Gd Mrng, JJ2BT: Quick Step
Bicycle Crunch, Pike, Dynamic V: Plank
Side Lunge, Bench Lunge, Deadlift: Step Up
Jump PullUp, 8 Ct, DB Punch: Bar Pass

Thursday Updates and Guess Who?

1) Setting a very dangerous precedent here! Whose CF legs? Guess the exercise for extra points!
2) Friday KB: KB Khaos!
3) December 11, 10pm: IMABLE Benefit Dance at ViVA Bistro. $10 ticket. Music by the Groove Dawgs. Tix available at gym or the door.
4) Toys for Tots at CF: Bring in a new, unwrapped gift. Ends Dec. 13th. Dan-Oh..."new"!


5) Hero (& Girl) Week 2009! It's back...check out what folks said about Hero Week last year:
"All I wanted for Christmas was Rhabdo...thanks CF!"
"Really enjoyed the extra workouts."
"What day is Hero Week?"
"Brutal, but awesome."
"You bastards, even my blisters have blisters!"

Last year, CFers completed 5 Hero Workouts in 6 days, ending with Murph. This year, it's badder...we're adding some of the Girls to the mix!!

For these CrossFit workouts click here. Mark your calendars for Dec. 26-Jan. 2 (specific schedule posted later in Dec.)

Wednesday Form: What's the big diff?

Photo of Push Jerk from CrossFit North Fort Collins.

Shoulder Press, Push Press, Push-Jerk...what's the difference in the 3 exercises, and what's the importance in that difference?

Watch the video here at CrossFit. Post comments.

Tuesday Attitude: Gettin' a busy signal!

Did you get it alot from friends/family over the holiday? The old, "You still working out at CF, boy that's great, I'd love to get over and start working out, but I'm just so busy." (or some 'busified' variant of this excuse). Waa-waaa, whatever, we're all busy.
A well-written blog piece by Danielle LaPorte called, We know you're busy now shut up about it, is a fun reminder on this topic.

She points out that:
"'Sorry, I've been busy,' has a little victim ring to it."
And in the end:
"...sometimes, many times, you don't need to excuse yourself at all. Just show up. Present and accountable..."


PS. CF raised $400 toward Operation Phoenix from the "For the Fallen" Workout!
PSS. This Tuesday Attitude theme was suggested by the lovely DJ...thanks for the help!

Present and accountable...go for it!