:: Welcome to CrossFit Performance
CrossFit Performance is school of ELITE FITNESS . We utilize CrossFit as our primary training method, and focus our students on optimizing physical competence in each of 10 recognized fitness domains (Cardio-respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.) The stimulus provided is always varied and the results are dramatic. The atmosphere is one of support and mateship to anyone willing to put in the work.
Open your mind to the possibilities of what you can achieve . The only limitation to what you can become …is you!
:: Workout of the Day
Elements
wendler 5-3-1(week 1)
A. BS @30X1; 65%x1x5, 75%x1x5, 85%x1x AMRAP(-1); rest 2 mins
B. Mid hang Power Snatch : 65% x3 x5; rest 90 secs
C. C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
Level 1 and 2
:: Performance Endurance WOD
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Thursday, 09.02.10: Isabella Ella Rose Emmett
Beth Emmett gave birth yesterday to beautiful Isabella 'Ella' Rose Emmett and dad Cam is pictured above. The proud father of this beautiful little princess is much loved at CFP because of who he is as a human being, a rock solid crocodile is Cam .
I will let all the CFP crew say their piece on the comments roll so... on behalf of Janet and I, CONGRATULATIONS MATE!!
Wednesday, 09.01.10: Double Down at 95
10 Burpees
Ultimitely fitness is gained through intrinsical motivation, the stuff where ya have to dig deep, get in that dark place in ya head and say F... it! I am gonna do it. Even when its 95 degrees out , humidity is brutal, you are on your own and its just you... and a stopwatch. Yesterday at 4bells on a stinking hotttttt Tuesday the big fella Judson Potter strolled on in alone.... to a sauna like box to have a major dig.
20 pullups or 50% of 1rm
400 meter run @ 90% ;rest 3min 30sec x5.
Quality work from all who had a dig yesterday. We want consistency on all sets with a (2-5) second window. Shut down your training if you have a 6+ second blowout.
More to come on the structure for these doubles later in the day.
Fight Gone Bad
this just in from George Diguido.....
In looking at the registration list for FGB5...there are only two other people outside of myself people registered to compete from CFP...we need to get on the folks from the Box to register. They shouldn't just assume that if they come to class...they are automatically in.
I know that there are some who have donated on our page...and we can consider those as "sign-ups" but they still have to fill out the registration so we know what category they are in. There are a bunch of people from the box that have done this...
Read something online that stated only 0.3% of people who crossfit have registered for FGB5...that is a mighty low number.....
Please sign up guys and make BK's job a lot easier in planning for a very smooth FGB day where we are hoping to get it done within 3 hours .
Looking for judges for FGB also....
Tuesday, 08.31.10: 90 Seconds With BK
6 MONTHS PREGNANT AND KICKING BUTT IN EVERY CLASS!
Katherine Chloe Kregling
Formally, happily unemployed architect starting a (VERY) new career as the Commercial and Hospitality Account Executive for AKDO a company the sells natural stone.
How were you introduced to CrossFit?
My darling husband.
What is your favorite skill/movement that you have learned at CFP?
Pull ups (the dead kind as I have not mastered the kipping yet). I haven't been able to do one since I was about 12 so its nice to be able to get my head above that bar.
One word to describe me would be…
Motivated
...to move to Maine with my hubby Matthew and open a "farm to table" restaurant.
Cook fancy meals that take hours, bake goodies that have lots of butter (sorry paleo diet) and spend time with my family ( I have two crazy older sisters, two crazy parents and 5 crazy nieces and nephews all within reach).
Three things you would always find in my fridge…
Flavored seltzer, sea salt almond butter, hard boiled eggs
I am pregnant (due Dec 29th with our first baby...a sure to be strapping young boy) but by the time this gets posted you all may know....I am getting bigger by the hour.
Running and golfing
Pepe's ( I can say that because I'm pregnant)
The last thing I ate was…
Chicken Cobb Salad
Making it through 5 years of architecture school, surviving and coming out of it with a fabulous husband.
To deliver a happy healthy baby and be able to get back to my prebaby self.
If I could have ANYBODY (living or dead) over for dinner, it would be...
My grandpa Gordie. He died three years ago and I miss him like crazy still. We were buddies.
My favorite workout attire is…
Black stretch pants and and my classic Huey Lewis and the News tshirt
Matthew
(400 m run, 30 x OH Squat, 30 x Ball Slams) x 3....the LO LO (a nickname my oldest nephew gave me over 15 yrs ago)!
What do you love the most about CFP?
Its ability to make me WANT to get up at 5am each morning to kick my a** into shape and have a an ABSOLUTE BLAST while doing it.
:: Upcoming Events
CFP Donation Link please click below
https://rapidgiving.com/fundraising/page/1184/fight-gone-bad-5
http://mobilitywod.blogspot.com/
