Friday, 19 April, 2012

VOD:
Create in me a clean heart, O God, and renew a right spirit within me. Cast me not away from your presence, and take not your Holy Spirit from me. Restore to me the joy of your salvation, and uphold me with a willing spirit. Psalm 51:10-12

Hey everyone! I just wanted to say thanks for an awesome 4 months! Working out with all of you has been so great! It's been challenging, motivating, encouraging, and most of all FUN!!!! It's been so wonderful to meet you all! I'm coming up on my 1 year CF anniversary this summer and I have to say these last few months here has solidified CF as an integral part of my fitness regimen. I love CF! These last couple of days have been kind of hectic, so I haven't been able to make it to the gym to say goodbye. I'm leaving tomorrow (Friday), but if anyone finds themselves in the Pittsburgh area let me know! I'll be there for the next ~3 years - well, minus this one coming up that I'll spend in Afghanistan. Thanks again to all the coaches and athletes! I love CFHSV!

We will miss you Laura! You are such a great athlete. Keep working at it over there.... You will come back a beast;) safe travels.

Awww..my workout buddy is leaving:-( you will be missed.

17:30 Rx'ed. PR by 5+ minutes, this CF stuff seems to be working.
Nod to Aaron P this morning, put in a solid time and will go to the leader board

16:24 PR
Prev PR 20:12 (100729)
Need to get faster on push-ups. Sit-ups and squats unbroken.

Good job on the PR, Josh! It's early, we'll see if it holds :)

Here it is Lesha and Tracey. The video by Garth. http://aaronpenton.blogspot.com/
WARNING: Speaking of my performance, it's not pretty; my butterflies are joke and so is my time.
The date is 1/2/10, so keep that in mind but what I think is awesome about the first 40 seconds of the video is how it shows how much everyone has changed, in physique and ability. Probably not worth watching past the first 40 seconds, but I think you get what I was saying this morning.

WOW! I LOVE CrossFit! It's nice to look back and see how much we have progressed. Thanks for that video Aaron. AND my hair is so long now ;)

You're welcome...Ba-dunka-dunk

Laura, its been great to have you on ouor 0600 Team. Good luck and come back soon!

Haha! Yes I am still.

We will miss you, Laura! If you are ever in town again make it a point to stop by. God's speed.

I've had some of you guys ask me how my training is going in preparation for Regionals so I thought I would try and keep you guys updated this next week as I'm trying to get ready and fine tune some things. Thanks to Tracey today for keeping my ROM up to par.
A1. 20 fast double unders x 7 sets, 20 sec rest
- Unbroken & felt good.
A2. Snatch, 1 rep x 7 sets, 20 sec rest - 1st set @ 135lb - try to add 10lbs per set
135-145-155-165-175-185-195 All squat snatch & felt easy.
B1. Hang Power Clean @ 225lb, 3 reps x 7 sets, 1 min rest
Complete - All TnG/Easy (so long as I can keep my grip on the descent linking these aren't a problem)
B2. HSPU, 7 fast reps x 7 sets, 1 min rest
Complete - All UB & strict
C1. Pistols, AMRAP in 1 min x 2 sets, 1 min rest
32/35 First time doing these in weightlifting shoes. WOW! Felt ten times easier and more stable.
C2. Muscle-ups, AMRAP x 2 sets, 1 min rest
11/7
Hopped back up there and did 3 reps just to make it an even 21. The large sets don't feel great but I feel comfortable getting sets of 3-5 w/minimal rest no problem.

Nice work Aaaaaron! Kevin and i are about to workout at Crossfit Spokane. I'll post later today.

Two of the Lowe brothers out-of-state? Should we call in the Nat'l Guard as a preemptive measure?

Good job and keep it up! Finish it!

Laura, we have SO enjoyed having you as a member of CFHSV over the past few months. I am so sad to see you go but wish you the best in the future! Please come back and visit us!

That hurt to watch... but made me feel much better about how far I've come. Thanks?

Ma'am you will be missed! Hopefully I'll see you again in the little big Army!

HAHAHAHAHA!!!

Predation Crossfit in Spokane, WA

Great gym and I really enjoyed working out with my brother KLowe

4 Rounds:
9 CTB pullups
9 Muscle Ups
1 25ft rope climb
25 double unders
=20:02

Pullups made the mus very slow.

And I beat Klowe by 20 seconds :)

Da best ba dunka-dunk around ;)

CF Drop-In Fee: $15
Car Rental + Hotel : $250
Whipping Your Brother: PRICELESS

Go Jake! Fyi, 21 is not an even number :) Seriously, you will dominate the regionals.