My Happy Place

Jason and Courtney either showing some CrossFit love or dealing drugs



CFSB is my feel good, my haven, my passion. I love being at the gym surrounded by smiling faces who want to be better humans. No matter what kind of day I have, I always leave our gym happy and fulfilled. I have every one of you to thank for my joy.

You all touch my life in some wonderful way. I can honestly say that I carry each of you in my heart. You are my CrossFit family. You walk through the rollup door with hugs or high fives or fisties. I get sweet smiles and sincere verbal greetings. Nowadays, I am even getting a few belly rubs J. If I don’t see you for a few days, I feel like a week’s gone by. I wonder where you are, if you are sick or injured or on vacation. Sound like a mom yet? Let me assure you that I have been this way for years; and has little to do with my pregnancy. Maybe I’m a stalker.

I rejoice in every one of your PRs. Warm fuzzies surge through me as I witness advancements in your strength, coordination, speed and recovery. Each lifestyle improvement you make is a reason to celebrate. It does not matter how small a change you make. The point is that you made a choice to improve and that is awesome. Your success is mine!

Drew shows Remy that chivalry is not dead, his legs are.

The sense of community in our humble gym is rock solid. I see people exchanging home grown produce and discount advice. You all share your individual expertise with each other in an effort to help your fellow athletes. What a beautiful thing! On-rampers exchange contact information the day of graduation to meet up with other graduates to brave the regular classes together. You meet each other outside of CrossFit to grab a bite, watch the game, have a drink, or hit the surf. You all chat and hang out after workouts while you stretch and foam roll. We are all part of this wonderful community and I am honored to be a part of it.

You aren’t doing anything outside of your personality. You are just being you. Such a testament to the quality of people we have at CFSB. Group hug!

WOD 3/1/2010

A. Overhead Squat 3-3-3

B. Mid Western Sectional’s “Air Force WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The top finisher of this event finished in 3:53.

C. Optional:
Power Clean 3-3
Front Squat 2-2
Jerk 3-3

CrossFit Rugby

Hang Clean 3-3-3-3
Push Press 5-5-5

Then,
AMRAP 15
12 Ball Slams
6 Power Cleans
3 Handstand Push-Ups