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THE NEW CFLA TROPHY CALLED:
The Count Cup
The Count donated this cup to CFLA yesterday along with a $25 gift card to the top beginner for the month. You rock Count!

Push Press
5-5-5-5-5 Rest as needed b/t sets

Coach's notes: Warm-up well before starting you working sets. Try and get your 5RM in the 4th or 5th working set building up to this gradually by 5-10lbs per 5 rep set.

Comments

[kat]

Count:
You are one of the people at CFLS that I find really inspiring. Thank you for donating that trophy to help recognize the efforts of the new clients. No one does or should do crossfit for those external motivators but it is nice to have someone tell you that you are doing good and have come a long way.

Thanks again and keep up the hard work! You have been improving big time in these last couple of months.

Kat

[alan the count]

Thanks Kat!!
I wanted to give back to the group that gives me alot! Thanks guys!

The Cup is for my peeps the beginners who are: sweatin in the warm ups, amazed how heavy a wood dowel can be when squating, used to use rubber bands for work..now you are standing on them pulling yourself up, and are struggling to finish a WOD even modified.

Your family and friends might think you're nuts for bustin' your ass and being sore for days but Crossfit works(yesterday I saw Mark who lost 110 pounds and counting training with Chad!Go MARK!!)

Everyday you are sore is just a reminder that you are on the way to being the person you want to be.(by the way talk to Chad and your coaches they've got some wise words on getting over soreness!)

Keep fighting the fight against our enemies: The Evil Couch and his sidekick TV, Fast Food, and Unsupportive People!!

The Count loves you! Crossfit loves you! Keep being better than the day before!!

[Coach Brandt]

Love it Count!!!

Jasmine I have watched a whole bunch of those videos in Calgary with the OPT crew, we were all on the floor laughing are heads off! I have went to Yuk Yuks for their comedy night a couple times, but did not laugh as hard as i did with these CF mock videos. Oh wait hold on.....I just took my shirt off! LOL ah good way to start the day!

[Mike]

That's AWESOME, Count! Your hard work and effort is truly inspiring---for everyone. After your incredible effort with the hang cleans the other night, I HAD to hit it up after everyone was gone and the doors were locked...I was using YOUR effort to fuel me through them.

You're an inspiring and generous person, Alan---glad to have you as a CFLA member!

[Sean'O]

Sean'O
From Canyoncrest West
Pushpress 115-125-135-145-165-170(fail)

Pretty happy with a 5RM @BWT squeaked out 3 at 170 (had to try an extra set) and shut her down. Really didn't know where to start but it turned out well.
Hey Count thanks for donating the trophy. I haven't worked out with you much but you do give 110% the times I've seen you. You are a motivator yourself.
I believe whatever a person needs as a motivator....USE it. I'd be lying if I didn't use the "Named WOD" board as a motivator it's cool to look up and see your name amongst other great athletes. Everyone has different goals some of us who have been around a while look at time/numbers for our goals/accomplishments. People who are starting out may look at doing workouts "required" as a goal. Different people at different levels have different goals, so whatever they can use as a motivator...........Giv'r as far as I'm concerned. Who says we can't have external motivators?
Thanks again Count.
Jas video is funny as $H!T!!

[Sean'O]

Forgot to put my 155# set in last post.