Elizabeth, Friday May 29th

Friday’s WOD:
21-15-9 of
Squat Clean (135/95)
Ring Dips

The video link is of my mentor, friend, and CrossFit great (James “OPT” Fitzgerald) back in the day when i could nearly keep up with him.  He’s a bit short on some of the cleans (bar drops prior to full hip extension when standing up), but man…he’s a machine.
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Biggest Loser Team Profile:  “Team Bull Island”
On the Left:
NAME: Sandi Brewer

CITY OF ORIGIN: Webb AFB, Big Spring, Texas
FAVORITE WOD: Why, anything that involves running, burpees or box jumps, of course and Fight Gone Bad for a cause.
LEAST FAVORITE WOD: Hansen and any WOD that involves Sumo Deadlift Highpull
HOW LONG CROSSFITTING: Since May ’08….yes, I am the original 5am’er
PROUDEST CROSSFIT MOMENT: Toss up between getting my cert and finishing Murph.
NEXT GOALS: Improving on my running, my burpees and my box jumps, of course!
MY CROSSFIT EXPERIENCE: painfully satisfying and I keep coming back for more

On the Right:
NAME: Richard Feree

CITY OF ORIGIN: Charlotte, NC
FAVORITE WOD: Oakland PD Hero WOD
LEAST FAVORITE WOD: Karen
HOW LONG CROSSFITTING: Since Sept ’08
PROUDEST CROSSFIT MOMENT: Each day when tackling a tough WOD I know I have the mental tenacity to finish.  I may end up DFL, but it won’t be DNF
NEXT GOALS: Improving kipping pullups so I don’t have to reset each rep
MY CROSSFIT EXPERIENCE: I love the challenge and variety – definetely provides a lot of opportunities to work on my whole herd of “goats.”

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WOD AT COMPOUND CROSSFIT
June 13th, starting at 4pm, Compound CrossFit is hosting a Virginia Affiliate WOD.  It is a Team WOD:


Two person head to head

 

        Heavy bag sprint x 100m

        Rope climb x 3

        Chain drag x 50m

        Squat clean x 10

        Pullup x 30

        Tire drag x 50m

        Burpee x 30

There will be scaled versions of this workout to accommodate intermediate and beginner level athletes.


Wings, Beer and some good old fashioned CrossFit Camaraderie to follow (cost is $10 for the food/drink)
Nicole will be down there and she’ll lead a Carpool/Caravan from CFHR.  More info on departure time to follow.
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J Gets a C&J PR (235lbs).  Front leg is short on the jerk and much to work on, but I got it there. Got 240 clean but missed the Jerk.

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Health Announcement
One of our athletes was recently diagnosed with MRSA (Methicillin-resistant Staphylococcus aureus), a strain of staph that’s resistant to broad-spectrum antibiotics. It is unknown how or where he contracted it, but it is our responsibility to notify all our athletes.  We have thoroughly cleaned and disinfected all CFHR equipment and mopped the floors.  We mop the floors weekly, but we will now bleach/mop the floors nightly and ask your help in wiping down ALL equipment/bars after use. Please review the following link for symptoms & causes of MRSA and more data on MRSA.  If you have or have had any of these symptoms in the past week or so, please see your doctor immediately.   
LIVE STRONG!!!

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