The other day I was at the gym early in the morning getting ready to clean up after the previous day’s mayhem and I realized how eerily quiet it was in there. For seven hours a day, that concrete box is rattling with weights while people grunt out rep after rep sweating everywhere. I look forward to opening up the gym every single day. I really can’t wait to see who comes to class or who is going to set a new PR. Big box gyms base their business model around you NOT showing up. CFSB is quite the opposite. Don’t show up for a few days and you will most likely get a phone call wondering where you have been. Our CrossFit family is exponentially growing and we will keep making constant improvements to the facility to make sure you have all the tools you need to be successful.
Some of you may have noticed our ZICO coconut water fridge. We will soon be offering our own small paleo snacks with the coconut water consisting of fresh jerky and almonds for the perfect post WOD snackykins. We will also have special CFSB WOD log notebooks for you in the next week to track your progress. We added our goals board to post any goal you may need help with. We will start hosting free community workouts to help give a little back to the South Bay. This Friday will be our first Christmas party as the new CFSB and you will be strongly encouraged to bring a wrapped gift for the family we are sponsoring through the Richstone Foundation.
Mariessa and I are extremely proud of all of you and how far you have all come. Every day we coach you through the workouts and our biggest reward is to see you progress. Of course we love to see you crush PRs, but we also love the little victories. Every time we see someone figure out the clean or how to kip or dip and drive, it reminds us why we put in all those hours.
That being said, welcome to the jungle…bitches. You think the workouts are hard now? Just wait till 2010. We plan on sending CFSB to the CrossFit Affiliate Cup this year and winning it. In order to do that we are all going to have to get stronger and faster. Whine and cry all you want, but just make sure you get full extension and take as little rest as possible. See you in the gym!
WOD 12.17.2009
Shoulder press 4-4-4
1000M Row
50-40-30-20-10
Kettlebell Swings
Push-Ups
Nice video forrest.
Where the hell did you find that song? That was awesome!
This workout combines my favorite (KB) and my least favorite (push-ups). The row is just tongue wagging at us, but we should record our times for max effort on it.
I saw some pretty big deadlifts in that video!!!! I likey!
It’s great to see new faces wincing… and that picture of me in front shows just how bad I need a hair cut. Anybody want to shave my head?
Glad you like the song. I got a couple more videos that are almost ready too. Hope you’re ready for this workout today!
Why do you always do rowing workouts when I can’t come?! I may need to try to fit it in before my last final tonight….
Forrest – What age are the kids in the family we’re sponsoring? boys or girls? So we can donate appropriate gifts…(like “my first kettle bell”)
Here are the names and ages of the little ones we are sponsoring. Nicole will be sending out a list as well.
Cecilia 13
Sonia 11
Kimberly 6
Carlos 2 (size 2T)
Jocelin 3 (size 4T)
I LOVE that video, and Remy I second the song…haha! Slaughter DO NOT shave your head…or do whatever you want, its your head:) But I would ask Jess first, ha.
Bring it on Forrest, I am ready to step it up!
Also, everyone should have received an email from me in regards to giving back to a family through the Richstone Foundation. Please email or call me with any questions!
I cant beleive I missed yesterdays work out. I was sooo pissed at my boss for not cutting me loose early. I was going to attend the 6pm class but noooo…
I was in at 7am and didn’t leave work until 8pm. I’ll be pissed if she pulls this crap again today. Yup 13 hour day.. Ok I’ve vented..
Forrest. This is chivas fujimoto. Ive only met you once at a free saturday CFSB hermosa WOD. remember me? Im the asian guy with the blonde white girl friend? During the summer when it was hotter than hell and only she and i worked out? Anywho, just wanted to see when the next saturday beach WOD was gonna be. end of the month??? Im always following your progamming and reading your long – yet informative and entertaining – blogs and i wish i had the money to join CFSB. Sounds like you guys are doing rad things at CFSB. Keep on keepin on.
Thanks,
chivas