WOD 04-22-2010

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

A few announcements:

1.  The morning class will be suspended during the month of May.

2.  This Saturday we will host a WOD for some of the female qualifiers for regionals.  The event starts at 10:00 am.  All CFR members will need to come in for the 9:00 am WOD if you want to work out.  You areencouraged to stay and watch these amazing CF atheletes.

3.   I will be placing the order for electrolytes next week.  If you are interested let me know.  This is a great paleo friendly supplement thatwill allow you to maintain proper mineral balance in your body.  This will aid in better hydration.  The cost is $35.00 for the liquid 60 serving bottle and $40.00 for the powder 90 serving container.

4.  Next Friday we will have an end of paleo party at the gym.  You are encouraged to bring you favorite non paleo item to the gym and celebrate the end of the 90 day paleo challenge.    


  1. re ring dips: if my rom sucks on ring dips, should i do them anyway, or should i do dips on the dip machine 2:1? that’s a lot of dips! yowza!

  2. whew…another good day to miss! I really do hate missing but back squats are out of the question for now. have fun, but not too much fun.
    I’ll bring my camera in next week for post paleo pics.

  3. and i’ll download the pre-paleo pics. i’ve been promising to do that for a while. sorry peeps! i’ll try to do that today!

  4. “I’m actually kind of looking forward to this one,” she thought naively….

  5. Over the last few months, I have noticed that I might need to redefine a common word we here at CFR appear to be using out of context. This week’s WoW is FUN. FUN defines something that provides mirth, amusement, enjoyment, or playfulness. So, now I’m in debate with myself. Many of us comment that a certain wod is FUN. Maybe we really do believe it will be enjoyable. Maybe we are amused by it. Maybe we all have such a sick mindset as to what is FUN now that we categorize workouts that leave us writhing on the ground in pain as FUN. So, maybe we’re not using the word out of context at all. It’s good to see a wod as FUN. To quote a great doctor, “If you never did, you should. These things are FUN, and FUN is good.”

  6. and longest post so far for today goes to… jackie!
    What times are the games tonight Jackie? I am planning on comming but my tummy has been in rebellion most of the week.
    Kyle- will you please please pretty please ask you wife to make brownies.
    Minor Announcement- I am attending the Level 1 Cert in Atlanta in June. Locked in…

  7. YEA PUTMAN!! you go!
    I hate to miss the games tonight, but I don’t think I’ll be venturing out. Play some good ball!!

  8. dude, it’s the WoW… i’m allowed a longer post on thursdays… geez. 😉
    games are at 6p and 645p… jon & charles are out of town. if you’re not feeling well, i understand. please don’t bring your germs to the game! 🙂 just let me know…

  9. great WoW jackie! i think we are demented for thinking that cf is “fun”….however i say it often…guess that means i’m demented. (chuck, you can now make jokes about me being demented.)
    yay putman! congrats on the cert! i’m working on that possibility myself!

  10. and, yes! congrats on getting your cert, josh!

  11. word up, putman! great news. very happy for you.
    speaking of morning workouts… where the *$#! were you people this morning? i was there. and just me. honestly, it was kind of cool to do a workout on my own with no one around and the Beastie Boys yellin’ in my ear, but still…

  12. Very cool news, Josh!

  13. sorry about that, carter! i’m taking the remainder of the week off due to the run saturday.

  14. and i wasn’t there carter b/c i have to do strength today…i told kyle last night. i’m so sorry! 🙁

  15. This is a CF Journal must-read…especially for the ladies!

  16. nice article, cori!
    just got this update. i don’t know about this brand and it might not be anything you’re interested in, but thought I’d share. coupons are coupons 🙂
    You can get Cascadian Farms organic fruits, vegetables, potatoes, granola bars and cereal for as low as $0.33 each this week! Here’s how: http://moneysavingmom.com/2010/04/publix-cascadian-farms-organic-products-for-0-33-each.html

  17. Great article, Cori!

  18. crossfit chicks are so hot!