HAVE A MERRY CHRISTMAS CFO!!!

CHRISTMAS HOURS

Thursday Christmas Eve- CLOSED

Friday Christmas- CLOSED

Saturday-CLOSED

-Return to normal hours Monday Dec.28th-

*New Years hours will be posted later in the week

AMRAP!!

Warm-up:
5 Burpees
15x situps
15x pull ups
x3

AMRAP in 10 min
10x SDHP
10x Ball Cleans

REST 3 min

AMRAP in 10 min
10x Box Jump
10x Push ups
10x Dips

SATURDAY 12/19/09

Warm-Up:
5 Burpees
15 Situps
15 Pull ups
x3

WOD "Singled Out":
500m Row or 800m Run
--------------------------
25x (L) leg Pistol
25x (R) leg Pistol
20x (L) arm KB swing
20x (R) arm KB swing
50x (L) single leg jump rope
50x (R) single leg jump rope
25x (L) arm DB snatch
25x (R) arm DB snatch
20x (L) single leg box jump
20x (R) single leg box jump
*or step up
50x (L) single leg jump rope
50x (R) single leg jump rope
15x Turkish get up (L)
15x Turkish get up (R)
-----------------------------
500m row or 800m run

RESULTS: Shannon 24:47, Gen 24:47, Julie 29:23, Scott 32:30, Tracy 35:45, Rob 31:48, Melissa 36:14

Friday 12/18/09

Warm-up:
30-20-10
Squats
Ring Rows
Sit ups
Pushups

WOD "Christine":
500m Row
12x BW Deadlift
21x Box Jumps
x3

RESULTS: Bek 17:39, Rob 19:52, Mike 16:15, John 15:03, Joel 13:16

SATURDAY 12/19/09 CLASS!!

This Saturday there will STILL be a 9AM class, but doors will open at 8AM for those needing to get into the gym earlier or to get an early warm-up.
We are sorry for the confusion with time changes, but CFO would like to support the South Bay Fire Dept. and the friends and family of Greg Thompson with their loss.
*Saturday at 2PM there will be a service in memory of Assit. Chief Greg Thompson at North Thurston High School.

KAREN

Warm-up:
10x Man Maker
10x Ring Pull ups
10x Sit ups
10x Back Ext
10x KB Swing
x2

WOD:
150 Wall Balls

RESULTS: Gen 5:52, Stacey 8:23, Shannon 7:08, Casey 13:41, Rob 6:45, Scott 8:10, Tracy 10:45, Jamie 6:44, Doug 7:20, Spencer 10:07, Sarah 8:20, Michele 10:16, George 7:25

Batan Death March

Warm-up:
500m Row
10x Squats (slow)
----------------
Stretch!!!

WOD:
Complete one large walking lap around gym (roughly 400m)
-every 20 steps is followed by 10 back squats

95#/135#

Everytime you drop the bar it's 10 burpees back at the gym

RESULTS:
Marisa-3, Darell-3, Vernon-3, Doug-3, Gen-2, Tammy-0, John-0, Julie-0, Jenna-0, Spencer-2, Crit-5, Mike-3, Joel-0, Mike-9, Tammy-3, Stacey-3

"Don't wish it was easier, wish you were better"- the athlete lab

Warm-up:
500m Row
30 KB Swing
30 Pushup
30 Toe to Bar
30 Doubleunders

WOD:
Hang Power Clean x5
OHS x10
Pushpress/Jerk x15
x4

RESULTS: Doug 9:23, Vernon 12:48, Darin 11:40, Casey 14:30, Shannon 8:10, John 15:56, Jamie no time, Stacy 15:03, Sarah 14:00, Tammy 10:05, Chris 12:01, Jaquie 8:57, Gen 12:22, Audrey 8:37, Tim 9:20

Monday 12/14/09

Tabata Rounds
20 sec. on 10 sec. off x8

Burpees
-1 min rest-
Bottom to bottom squats
-1 min rest-
Pushups
-1 min rest-
Situps
-1 min rest-
KB SDHP

Saturday 12/12/09

JAX WOD
We honor the victims of the Fort Hood shootings. Over 11 of the victims were members of the crossfit community.

Warm-up:
250m row
100 Jump Rope
20 Back Ext
20 Situps

WOD:
20 DL -> run 400m
20 KB Swings -> run 400m
20 OHS -> run 400m
20 Burpees -> run 400m
20 Pull Ups -> run 400m
20 Box Jumps -> run 400m
20 DB Squat Cleans -> run 400m

RESULTS:
Julie 27:02, Darin 20:30, Gen 27:30, Juan 28:29, Julia 34:07, Jenna 30:36, Bek 30:47, Stacey 37:42

Friday 12/11/09

Warm-up:
Row 400m
-------------
21-15-9
Light DB Thrusters
Sit Ups
Supermans
Pull Ups

WOD:
1) 2000m Row FOR TIME
-Rest 5min-
2) 35/53 150 KB Swing FOR TIME

RESULTS:
Meghan 1) 10:32 2) 11:48
Bek 1) 10:47 2) 9:24
Rob 1) 8:52 2) 9:48
Amy 1) 8:59 2) 8:11
Mike 1) 8:10 2) 8:39
John 1) 8:00 2) 8:39
Joel 1) 7:35 2) 7:30
Marisa 1) 8:52 2)8:40
Michele 1) 12:07 2) 4:45
Tim 1) 8:24 2) 11:00
Jenna 1) 8:27 2) 5:26

FREEZIN for a REASON partner WOD!

Warm-up:
500m Row
----------------
10x Air Squats
10x PVC Good Mornings
10x Push ups
10x Shldr Press
10x Back Squats
10x PVC OHS
10x PVC Hang Snatch

WOD:
800m Weighted Run (KB weight)
-At each of the 4 corners around the gym each team must stop to complete 10 pushups & 10 Squats
*Partner holding weight must complete 10 KB swings

Back at the gym after completing the run each team must perform 10 pull ups, 10 back squats and 10 push presses.
*partner holding weight must complete 10 KB swings
x3

Weight may never touch the ground, if it does the penalty is 10 Burpees

Wednesday 12/9/09

Warm Up:
500m Row
-------------
30 Push Up
30 Box Jump
30 Back Ext.
x3

WOD:
30 Back Squats
20 HSPU
30 Jumping Squat
20 Hollow Rocks
x3
-------------
Run 800m

Warm-Up:
250m Row- SPRINT
50x Lunges
40x Sit Ups
250m Row-SPRINT
30x Back Ext.
20x Pull Ups
10x Dips

WOD:
400m Run
50x Double Unders
50x DB Thrusters
25x Push Ups
x3

RESULTS:
Amy 35:48, Mike 38;44, Spencer 27:10, Crit 29:40, Chase 23:56, James 32:54, John 29:24, Jenna 41:57, Chris 44:15, Joel 21:40, Deb 40:10, Josh 37:06, Julia 37:41, Gen 26:05, Juan 31:48, Jaquie 29:35, Bryce 31:38, Tammy 25:15, Meg 33:05, Tammy 29:30, Mike 27:25, Jamie 27:09

Beautiful!

http://www.againfaster.com/articles/you-are-beautiful.html

Had to share this with CFO! you are always on my mind! Keep working HARD!

LPD Memorial WOD

A BIG THANKS TO EVERYONE WHO CAME AND THAT DONATED!!!

Warm-up:
300m Row
--------------------
30x Double Unders
30x Wall Balls
x3

WOD:
800m Run
23 Burpee Pull Ups (*Mark)
101 Box Jumps (*Tina)
400m Run Backwards
121 Push Ups (*Ronnie)
135 Situps (*Gregg)
800m Run
9 Ground to overhead (Number of kids left behind)

*Badge Number

AMRAP in 20 minutes!!!!

Warm-up:
500m Row
10x PVC pipe pass through
10x Lunges
10x Push ups
10x Sit ups

WOD:
5 Thrusters
7 Hang Cleans
10 SDHP

RESULTS:
Megan-7
Rob-8
Mike-5
Bek-8
Derrall-8
Marisa-8
Huw-7
Crit-9
James-6
Chase-11
Spencer-8
Mike-8
Joel-12
Juan-9
Gen-9
Darin-9
Timmers-8

21-15-9

Warm-up:
500m Row
21-15-9
Air Squats
KB Swings
Sit Ups
Superman

WOD:
21-15-9
KB/DB Squat Snatch (Left) Arm
"L" Pull Ups or "L" then Pull Ups
KB/DB Squat Snatch (Right) Arm

RESULTS:
Rob 24:24
Josh 24:59
Huw 19:34
Julia 20:37
Jamie 20:37
Darell 19:38
Shannon 15:22
Julie 16:29
Marisa 19:38
Casey 22:49

"Dirty Thirty"

Warm-up:
Row 500
30x Lunges
30x GHD Back Extension
30x Push Ups

WOD:
Run 400
30 KB Swings
30 Wall Balls
30 Box Jumps
30 KB SDHP
30 Jumping Pull ups
30 Med Ball Cleans
30 Weighted Situps
30 Burpees
Run 400m Backwards

RESULTS:
Daren 24:35
Marisa 25:44
Rob 22:39
Amy 22:55
Spencer 19:09
James 30:24
Julie 21:10
Jenna 23:55
Josh -completion
Sarah 22:28
Meg 23:29
Tammy 20:54
Jamie:18:19
Joel 13:59
Charlie 23:13
Juan 21:53
Tammy 22:16
Gen 19:53

The extra mile...

Mel doing the Warm-Up: 500m Row

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

*Julia on her ball slams and Gen finishing up her push ups

WOD:

100 Air Squats

90 Double Unders

80 Push Ups

70 GHD Situps

60 Jumping Pull Ups

50 Thrusters (45/65)

40 GHD Back Ext

30 Box Jumps

20 Ball Slams

10 HSPU

"There are no traffic jams along the extra mile" -Roger Staubach

Abs:

1 min Hollow Rocks

1 min Plank
1 min Side Plank

x3

Run 800m x2 (1 mile)

RESULTS:

5 pm class-

Julia

Britt

Tammy

Shannon

Mike

Joel

6-7 pm

Darin 24:12

Gen 27:53

Timmer 33:02

Jamie 36:39

Mel 43:04

Stacey 46:01

FALLEN OFFICERS MEMORIAL WOD

CrossFit Olympia will be honoring the four Lakewood police officers recently killed in the line of duty with a memorial WOD on Saturday Dec. 5 at 9 a.m. We encourage everyone to join us and will be accepting donations to benefit the families of the victims.

If you are unable to attend and would still like to donate you may do so under the Fallen Officers Fund at any Rainier Pacific Branch. Please contact Evan or Juanita for more information.

Welcome to the Cluster F....

The guilt from this Thanksgiving holiday must have been laid on as thick as the butter on your dinner rolls because CFO had a GREAT turn out today.

Warm-up:

1000m Row

30 KB Swing

20 Gauntlet Squats

30 Pull ups

20 SDHP

.

WOD:

20 Deadlifts (Heavy)

20 Burpees

20 Power Cleans

20 Box Jumps

x3

RESULTS:

Amy 24:09

Rob 28:08

Mike 29:27

Joel 13:55

Huw 22:26

John 16:35

Jenna 23:15

Julie 15:45

Deb 30:11

Spencer 26:45

KK 16:40

Jaquie 22:55

Jamie 17:11

Chris 24:48

Bek 22:26

Darin 12:41

Meghan 18:00

Marisa 23:26

Tammy 23:00

Darrell 22:40

Stacey--

Tammy 14:06

Timmers 18:26

Juan 18:40

Tuesday 12/1/09 there will be no 5 o'clock class, but there will still be the 6-7 classes with Juanita.

"The difference between commitment and involvement can be seen in a Ham and Egg breakfast, the chicken was involved...the pig was committed."

Sufferin' Saturdays

Bek 21:44/65#

Darin 15:23/RX
Mike 27:08/65#

Jacquie 20:51/55#

Huw 23:07/75#

Huw's One Year Anniversary!!! Huw came to us November 28th, 2008 and has begrudgingly come ever since. He is 12 lbs lighter and has a ton more endurance. He keeps us smiling everytime he comes in. We love having you HUW!

That being said, I just want to note how effortlessly you all ran today. I didn't see one break in the movement and you guys were great! Keep up the good work.

Running Fran

400 m run

21 Thrusters

21 Pullups

400 m run

15 Thrusters

15 Pullups

400 m run

9 Thrusters

9 Pullups

400 m run

Time to burn off the food!

Warm-up:
800m Run
3 Rope Climbs
15 Back Ext GHD
15 Situps
15 Jump Squats
x3


WOD:
20 Turkish Situps
15 Crossover Push ups
20 Deadlifts #185/#135
15 HSPU
20 Shoulder Press KB/DB
15 Russian Lunges
5 Tire Flips
1 Gasser
x3

Rob sweating out a turkish situp with a time of 30:45

Jamie with a time of 30:45 on her last set of tire flips showing good form...and shoulder definition way to go girl!

OTHER TIMES:
Darin 23:58
Gen 30:37
John 32:21

Thursday 11/26/09

Thanksgiving CFO style!

Warm-up
PVC pass throughs x10
PVC deadlifts x10
PVC push press x10
x3

WOD
1000 m Row
KB Swing x30
75# Front Squat x20
Pull ups x30
75# Push Press x20
Box Jumps x30
75# Thrusters x20
400m Run

Results
Bek 24:23
Darin 13:46
Huw 25:47
Gen 22:03
Julia 28:11
Jamie 24:57
Vernon 25:54

*Thanks to the Thursday class for cleaning up, I appreciate it.
-Evan

Wednesday 11/25/09

HAPPY BIRTHDAY TAMMY!
----------------------------------------------------------------------------------
At CFO we take our birthday WOD's to heart! Tammy celebrated her 46th birthday yesterday on 11/24 but since she couldn't make it we did it today...I'm sure EVERYONE was as happy as we were.

Warm-up:
500m Row
10 Med Ball Cleans
10 Knees to Elbows
10 HSPU
x3

WOD:
11 KB Snatches (each arm)
24 Waiter Lunges
46 Double Unders

11 KB Swings
24 Wall Balls
46 Box Jumps

11 Gauntlet Squats
24 Pull Ups
46 Hallow Rocks

Jacquie 14:15
Huw 17:09
Juan 14:24
Gen 13:52
Tammy 14:44
Reshma 25:09
Mike 26:55
Joel 11:20
John 12:19
Sarah 20:23
Jamie 14:25
Marisa 17:40

THANKSGIVING SCHEDULE

Thursday 11/25/09 10:30 AM

Friday 11/26/09 Noon Only

Tuesday 11/24/09

Warm-up:
21-15-9
Squats
Push ups
Sit ups
Back Ext. GHD

AMRAP in 20min
10 Clean and press
5 Burpees
3 Man Makers

------------------------
Kyle 95/25-5
Casey 135/35-3
George 95/20-4
John 65/15-11
Reshma 55/10-3
Gen 85/25-5
Timmers 115/35- 5
Huw 85/20-4

Monday 11/23/09

Warm-up:
400m Run
400m Row
--------------
50x Air Squats
40x Sit ups
30x Back Extensions GHD
20x Pull ups
10x Ring Dips

WOD:
2 laps around building LUNGES

RESULTS:
Rob 29:54
Bek 24:55
Mike 28:55
Joel 13:24
John 13:45
John M. 1 Lap
Julie 18:49
Mike 21:19
Huw 21:57
Jenna 15:04
Marisa 15:55
Darell 24:12
Spencer 13:11
Scooter 13:11
Tammy 26:00
Gen 14:48
Tammy 15:12
Juan 15:12
Timmers 18:47

Saturday 11/21/09

TABATA- Row/Burpees/KB Swings/ Sit-ups

Perform 8 Sets
20 Sec Work
10 Sec Rest

Awesome job to Rob for working on his Cardio!!!

Totals:
Rob 255
Shannon 283
Gen 274

Turkey Day

Please give us your input on class scheduling for the Thanksgiving holiday in the comment box below. Depending on responses we receive we may or may not have any class Thursday or Friday.

Friday 11/20/09

Skill work:
HSPU, pullups/kipping, push ups, oly lifts

WOD:
Select a CrossFit WOD to improve on

OPTIONAL WOD:
1-2-3-4-5-6-7-8-9-10
95lb. Squat
95lb. Push Press

3 min rest

1-2-3-4-5-6-7-8-9-10
Box Jump
Push Up

3 min rest

1-2-3-4-5-6-7-8-9-10
Ball Slams
Wall Balls

Thursday 11/19/09

As Many Reps in 20 min.

5 Knees to elbow
10 Pushups
15 Lunges

Wednesday 11/18/09

Happy Birthday WOD

2 parts

39 Sec. Hold for each:
Hollow Rock
Superman
Plank
Squat
-------------------------

1 lap around the building
39 Box Jumps
39 OHS 45lbs.
x4 for time

ADD CLASSES???? ok!

Evan has asked to run NOON classes on Monday/Wednesday and Friday. So, they will be added to schedule starting Nov 23rd! This will be a month trial period to see how many people will show up consistently during the week before making it permanent.

If you don't see this written up on a board at the gym please tell a trainer to do so! spread the word! this is a GREAT opportunity to work on proper form with the lifts and adding some weight...you won't have the chaos of Evenings and you will get more personal attention!

Thanks, Abby

Tuesday 11/17/09

50 Ball Slams
18 Pull ups
9 Squat Cleans
35 Ball Slams
18 Pull ups
15 Squat Cleans
20 Ball Slams
18 Pull ups
21 Squat Cleans

Monday 11/16/09

5 HSPU
10 L sits/ Toes to bar
15 Burpees
20 Med Ball Cleans
x5

Saturday 11/14/09

Wing It
250 M Weighted Lunges
250 M Burpee w/ Broad Jumps
250 M Backwards Lunges

Modified WOD for Rob/Shannon
21-15-9
Box Jumps
KB Swings
SDHP

Friday 11/13/09

THE NASTY GIRLS
Pick a WOD to complete

Diane
Angie

Annie

Barbra

Chelsea

Mary

Isabelle

Cindy

Elizabeth

Fran

Grace

Helen

Thursday 11/12/09

Run 1 Lap
21 KB Swings (each arm)
21 Burpees

Run 2 Laps
15 KB Swings (each arm)
15 Burpees

Run 3 Laps
9 KB Swings (each arm)
9 Burpees

4 Laps

Tuesday, November 10th

Not EVERYONE survived the Filthy Fifty!! Welcome to CFO Chad!!! Yes he found himself "graciously" signing PUKEY!!! Great job everyone..new PR times for Juan and Genevieve who shaved over 11 minutes off their previous times!!! Way to go!!!

FILTHY FIFTY
BOX JUMPS

JUMPING PULLUPS

PUSH PRESS

GHD BACK EXT

KNEES TO ELBOWS

WALL BALLS

KB SWINGS

LUNGES

BURPEES

DOUBLE UNDERS

Monday, November 9

Clearly the rain will not stop us from a WOD!!! and we RAN...

400 M Run

15 DL

x5

Great job everyone! Remember JUST because we put up an RX for men and women, CHALLENGE yourself. Don't focus on time, but on your technique and form. If you are breezing through an RX workout, add weight, jump a higher box or start kipping! You can only get better!

Saturday Nov7

So Suffering Saturdays continue. This time at your own expense!! You choose 2 Olympic Lifts at the same weight and do it up!! 1-1-1dip, 2-2-2dips, 3-3-3dips until you reach 10 reps each. Once done, run 800 m and start back down from 10-1 for time! Darin misread this one which resulted in Bek beating his time and well..the bet called for a photo op!

Gen

Bek

Rob

Darin

Jacquie

Scott

Tracy

October is done HELLO November!!!!

With holidays around the corner don't't use THAT as an excuse to STOP training. Temptations will be everywhere and days will be busy but ALWAYS take time for yourself!

Keep working hard!



A little look at our BOX!!!



Tires

Concept II, Rope and Rings

Some of the toys

boxes!

pullup bars!

Wall Ball Targets

GET SOME.....MORE!

“You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about on-tenth of the available strength of our bodies and less than that of our minds.” -General George Patton

Mike and Vernon hitting the Press hard

Julie looking for rest!

Nice numbers!

And they're off!

touching base and changes at CFO

Hello CFO,

We added morning classes with the hope that the demand and attendance would facilitate a Trainer being there to coach our wonderful CrossFitters OH SO early in the morning! However, numbers have been low and some changes will be made, starting Monday 10/26.

We will no longer be offering 6am classes on Monday/Wednesday and Friday. We will still have 9am on Monday/Tuesday/Thursday and Friday we will have 8am on Wednesday. PLEASE if there is any problems, contact Abby at abbyfedermann@yahoo.com. We would like to make EVERYONE happy, including our Trainers, and RIGHT NOW this is the best option!

We will be more than happy to bring back the 6am classes if the demand is there and therefore is necessary! Thanks everyone and please feel free to contact me anytime! Keep working hard, pushing yourselves and each other and HAVING FUN!!!!



Abby






BUT...YES! we still want you OFF your ASS and in the gym!!!!

some more Pics