Another favorite quote of mine "Learning is what happens after you know it all!" Anybody out there know someone whose time to learn has come?

75 pound Thruster
Pull-ups

With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute, continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes


Nutrition Seminar this Saturday October 9th, 2010. If you need this, show up, if you think you don't, ask me. If you know this stuff and aren't doing it, shut up and step up and get it done. Anything else? Yes you can bring a friend, remember its not just about you, maybe someone you know could use the info that is available out there, invite them. If you believe you are here to help people this is the place to be Sat from 11-1. You will find information that can be easily passed on to those that need it. Learn how to respect your existence...with each day and with each meal! For you type A's, show up you can achieve greatness NOW! It will be powerful, concise and you will get info that will catapult you into the top 3 percentile! Now for the other people...it's gonna be fun and there will be food and laughs and we are rolling out a new challenge that you don't wanna miss! So to anyone reading this, YES this all occurs in my head when I post...its a dangerous neighborhood up there. Oh and I have more...lots more stay tuned! See Victories are everywhere...be grateful for your victories today!!!

I want to congratulate our BAD ASS team of Spartans that traveled to TX this weekend! CFLC was well represented and we are proud of you all! You guys showed true CrossFit spirit out there; worked hard and played harder!! I've never had so much fun at a race!! There were a total of 728 runners (491 Men and 237 Women) that day. Here are CFLC's results:

Detlef Gharst 31:23, 55th Overall, 53rd Male
Ryan Navarre 33:32, 84th Overall, 80th Male
Cheri Ardoin 33:38. 86th Overall, 5th Female
Ashley Navarre 33:48, 90th Overall, 6th Female
Megan Norris 35:08, 115th Overall, 12th Female
Brennan Bernat 37:55, 173rd Overall, 151st Male
Kavita Patel 46:23, 372nd Overall, 80th Female
Ashlee Blair 51:38, 480th Overall, 135th Female
Francesca Spell 53:35, 508th Overall, 148th Female

Cheri's daughter, Bethany Ardoin, and Kavita's sister, Neema Modi, also joined in on the fun. Not listed are Nicole Tainatongo and Cameron Blair. Both completed the race but thier results are not listed for some reason. We had a professional photographer along with the group who captured all of the awesomeness in pictures. They will be posted soon. Good times guys, good times

The more the merrier, so join us next time if you can!

WOD

10, 20, and then 30 rep rounds of:
Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups

Post time to comments.

Use single weight for the entire workout)
For Time:


4 Rounds (5 Power Cleans 155/100, 5 Thrusters 155/100)
Run 800m
3 Rounds (5 Power Cleans 155/100, 5 Thrusters 155/100)
Run 600m
2 Rounds (5 Power Cleans 155/100, 5 Thrusters 155/100)
Run 400m
1 Round (5 Power Cleans 155/100, 5 Thrusters 155/100)
Run 200m

Can't wait to see pictures of our Spartans from this weekend. It seems a good time was had by all.
Reminder this Saturday from 11-1 is our Nutrition Workshop, you must RSVP and we will be having a Paleo Potluck so bring your favorite Paleo Dish.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

WOD

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

Post your time to comments.

A very Happy Birthday to two Mommas-to-be; Mrs. Dayna Reed and Mrs. Mallory Padron
SPARTANS, good luck and safe travels! Get all beast mode on those fools!
Hope everyone has a wonderful weekend!

The quality of your life is directly proportional to the amount of discomfort you can comfortably live with!~Tony Robbins My wish for you today is to increase the quality of your life through discomfort...bwahahahaha

The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing.
- Albert Einstein

Todays wod is dedicated to all our brothers and sisters in Law Enforcement that don't resemble that statement at all. We are honored because of your service...now bring it...again!


95 pound Squat clean, 75 reps

Post time to comments.


Saturday morning after our 9:30 class we will have an Elements Class, so bring something specific to work on and you will leave the box better at that element!
October 9th is the Nutrition Workshop...please prepare and bring a Paleo dish to share with the class...it should be enough for 10 people...nothing expensive, simple and tasty!

Ashley, bringin it at FGBV!