WOD

"We do not quit playing because we grow old, we grow old because we quit playing."

- Oliver Wendell Holmes

Want to thank Denice and Rose for their commitment to the CrossFit NLP's Master's program!!

JM/ Samson Stretch 3 x 3
partner med ball slams x 10
partner wood choppers x 10 (total)
partner pushups x 10
partner leg raises x 10 (hold ankles of partner while they push your feet to floor)

CrossFit WOD

5 rounds for time(s):

Row 250 m
15 Toes to Bar
Rest 2:00 minutes

Log your individual round times after each round.  Each row should be 85%-90% efforts.  Any part of your shoe must make contact with the bar.

"approach things of great difficulty with the attitude of child trying to take their first step."

- L

The Invitational is coming!  Let's get ready for another great showing.  We all know our individual weaknesses.  Each day you come in pick 2-3 of them and lets drill it.  Quality reps over quantity of reps.   We must train our bodies to perform these movements without much thought.  Play around with the movements understand what happens if you push your knees out on a squat or drive your elbows up on the front squats.  The better you understand why each position is important the more it will become second nature.  Make sure to discuss your personal training and tampering program leading up to the competition (for those competing of course).

RESULTS:
CF WOD

Athlete	rounds 1	round 2	round 3	round 4	round 5
Dustin	03:30	02:49	02:55	02:52	03:33
Dips	02:13	03:06	04:18	04:00	05:10	ROM
Mike S	02:42	03:05	03:16	03:34	03:17
Sonia	02:36	02:17	02:45	02:26	02:09
Leslie	02:08	02:21	02:24	02:18	02:15
Doc	02:15	02:15	02:25	02:10	02:08
George S	02:00	02:03	02:06	02:08	02:10
Shirley	01:55	02:01	02:03	02:10	02:10
SueAnn	02:16	02:00	02:13	02:10	02:10
Ron	01:52	02:14	02:15	02:33	03:20
Molly	02:13	02:01	02:12	02:07	02:15	knee tucks
Jeff	02:22	02:15	03:04	02:27	03:20
Gail	02:23	03:21	03:37	02:52	03:00
Anne	01:45	01:59	02:11	01:57	02:07
Steve G	01:19	01:43	02:03	02:15	02:20
Ed	01:56	02:05	02:15	02:34	02:39
Vince	02:16	02:20	02:40	02:35	02:52
Pat	01:49	01:53	02:12	02:01	02:09	knee tucks
Shawn	02:06	02:46	02:31	02:42	02:31
Shalina	01:52	02:03	02:15	02:22	02:08
Leann	02:10	02:09	02:03	02:03	02:00
Andrew	01:27	01:32	01:45	01:55	01:55
Elvia	02:22	02:08	01:44	02:11
lil Hess	01:52	02:08	02:13	01:55	02:00
Mihai	02:05	02:00	02:06	02:20	02:16
Tracy	02:01	01:41	01:42	01:36	01:51	knee tucks/ run
Jerry	01:46	01:45	01:58	02:01	02:04
Jake	01:50	02:04	02:27	02:05	02:25
RJ	01:59	02:05	02:15	02:17	02:00	ring knee tucks
TJ	01:40	02:28	02:42	02:38	02:55
Jerm	02:03	03:20	03:25	03:45	03:32
Scott	01:20	01:53	02:04	01:50	02:01
Lenka	01:59	02:24	02:18	02:23	02:25
Sammy	01:40	02:20	02:20	02:20	03:10
Tiffany	02:27	03:17	02:40	03:14	02:58	1/2 knee tucks
Arv	02:19	02:41	03:09	02:59	02:41
Cyndy	02:12	02:08	03:10	03:15	03:27
Kris	01:24	01:41	01:54	01:59	01:54
Aimee	01:58	02:00	02:15	03:10	03:00
big Mike	02:33	03:04	03:20	03:10	02:42
Gary	NFT
Mikey	NFT

"Ability without honor is useless."

- Marcus T. Cicero

RESULTS:
CF WOD

Athlete	Results	mods
Andrew	36:33:00	rx/ 20# vest
L	36:17:00
Brian	40:20:00
Anne	40:58:00
Jason	43:38:00
Gail	43:51:00
Jake	46:06:00
Janece	46:13:00
Aimee	52:12:00
big Mike	48:30:00	ROM
Mihai	52:05:00	ROM
Rachael	60:48:00	knee
Mikey	31:40:00	modified
Crystal	48:35:00	1/2 knee/blue
Molly	52:08:00	knee/green
Scott	29:36:00	no pull ups
Denice	18:00	modified
Lavonne	18:53	modified

_{^{photo courstesy of www.crossfit.com}}

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Announcements:

1. new blog for Forging Elite Mindsets.  Here is a little taste: