Check out this contender from the 2011 CrossFit Games. Listen carefully to his advice on coming down the rope quickly… Priceless information! (“Thank you” to Chelsea for sending me this motivational video!)

Today at CFBF:
Strength
21-15-9
Deadlift at 50% of 1RM
Rest 2-3 min. between sets

WOD
AMRAP 6
6 Burpees
6 Box Jumps
6 Box Jump Burpees 24/20

Rest 3 min. and then find fastest 400m run time. 3 attempts.

Skill
Rope Climbs

Nichole is a regular at our 5am class. She always works hard and is always smiling!

Hometown:
Vancouver, Washington

Occupation:
Kindergarten Teacher

Favorite quote:
It’s perfectly okay to want to quit–as long as you don’t. ~Fran Tarkenton

How did you find CrossFit:
Shawn Smith! I tried one workout when B&F first opened and knew I liked it, but was afraid of the cost. Every six weeks sitting in her salon chair we would talk about CrossFit, how bored I was getting at the gym and in need of a challenge. Last spring I got the Groupon and thought I would try it during the summer while I wasn’t working and that would be it. Boy, was I wrong! After just a week of going to classes, loving the workouts, coaching and making new friends, I knew there was no going back and would sell any body part that would allow me to still workout and afford it.

Favorite WOD or Lift:
Any WOD that has squats, burpees, pistols, handstand push ups or back squats.

Least Favorite:
Pull ups or Double Unders, but hopefully not for long.

Favorite activity outside of the gym:
Traveling, Snow Skiing, Shopping, Reading, Volunteering, spending time with my Family and Friends.

Goals:
200# Deadlift, unassisted pull ups, double unders, get leaner and stronger.

Achievements:
Waking up at 4:30 every morning and actually being happy about it , making it on the board for CFT, running Hood to Coast with the CrossFit Chicks, doing many of the WOD’s as RX or at least close.

Something we don’t know about you:
Everything in my closet is organized by color…even the shoes!

Advice for someone new to CrossFit Body & Fuel:
Short or tall, thick or thin, you can be successful here! If you want an environment with encouraging coaches who each push you in different ways, something challenging everyday, as well as making friendships that for me have extended beyond the gym…then Body and Fuel is the place for you!

Today @ CFBF:
Strength
Warm up to 75% of 1RM for Clean

WOD
6 Rounds
5 HPC at 75% of Clean 1RM
200m Sprint
Rest 1 minute

Strength
Back Squat 1 RM

WOD
5 Rounds
18 DB Thrusters 30/15
15 KB Swings 1.5/1p
12 Toes through Rings

Miss today’s WOD? Here is what Toes through Rings looks like:

BURPEES!

Such great energy at the gym today! Who knew burpees could be this exciting? Our athletes did an amazing job of pushing themselves through the seven minute workout. Seven minutes might not seem like a long time, but when you’re doing burpees, it feels like FOREVER! Thank you to our CFBF community for coming out on your Sunday. Some of you counted reps while others cheered – the support meant a lot to everyone participating. Looking forward to more Games fun next weekend!

A mix of weather today meant the 7:30 class ran in the snow and the 8:30 class ran in the sun. Be ready for anything at CFBF.

Skill
Find max rep dips – 3 attempts

WOD – 20 min cap
“Kelly”
400m run
30 Box Jumps (24/20)
30 Wall Ball (20/14)

Here’s what was up at the gym today. Have a great weekend!

Skill

Pull Ups – Find your most difficult 5 Rep

Strength

Back Squat – 70% of your 1RM – 3 sets of 3 reps

WOD

‘Annie’

50-40-30-20-10

Sit Ups

Double Unders

Everyone had the opportunity to do CrossFit Open WOD #1 today. There were several comments about how little was written on the board today, maybe it looked a little to easy? Simple WODs can be deceptive! I know my legs are burning, how about yours? Great job athletes!

WOD
Games Open #1

AMRAP 7
Burpees

Bonus
Team row – each teammate row for 1 minute x 5. Switch on the minute.

Today Split Jerks were in the WOD which meant some of you learned a new skill today. Check out Josh Everett working on his split jerks in this video. Dip and drive!

Strength

Shoulder Press 3×3 at 70% 1RM

WOD

AMRAP 15

9 Deadlift 95/65

7 Hang Power Clean

5 Split Jerks

It’s that time of year – the CrossFit Games Open is starting tomorrow. We have several athletes competing in the Open with most of them competing at our gym on Sunday at 10am. Come on down and cheer them on! Good luck to Chad, Damien, Dennis, Matt, Andrew, Mike C. and Stan.

Skill
Handstand Holds/ Handstand Walks

Strength
Front Squat
3×3@ 70% of 1RM

Candice is still going strong even though she is due in a couple of months.

Partner WOD
AMRAP 15
10 Wall Ball 20/14
10 Box Jumps 24/20
10 Push-ups

Only one partner working at a time.

With deadlifts and rope climbs today, tall socks were an important fashion accessory. A shout out to Andy M., MH2, Ryan, and Aaron B who smoked the WOD. Karen also made it up the rope with no feet. It is fun to see you all getting stronger.

Skill
Rope Climbs

Strength
Deadlift
3×3 @ 70% of 1RM

WOD
3 Rounds
600m Run
20 KB Swings 1.5/1p
1 Rope Climb