Wednesday, Dec 17th

It's been much too long since I've updated and keep everyone informed on what's been going on at CF Szafranski! The winter months have made a big dent on our "operations" a bit. Running has been a lot tougher between freezing cold temperatures and lots of snow and ice. We have two new heaters that do a great job of keeping us from freezing our asses off every morning. The other new addition has been the squat rack which was added in hopes of maybe someday getting the squat program up and running...we'll see if that ever happens though.

We have two more regular members now, Stacy and Jenna, who now have entries onto the hallowed time boards. Lets hope they stay with us for as long as they can and join us in some killer workouts!

No word on what Jacob decided to do for the day and, honestly, I didn't even look at what Shane and Stacy did! But Jenna did 5 rounds of 500m rowing, 20 back extensions and 20 GHSU for a time of 36:27. For her very first crossfit workout I say she did great! Sub-four mins for all the row sets!

Nate did 8 rounds of 10 pull-ups, 15 ring dips and 25 pushups for 13:07. Next set was untimed of 6 reps of a complex of DL, bent-over row, hang clean, front squat, push press, and back squat at 95#. Last was working up to a 1RM for C&J at a total of 110#.

Its been awhile since picture updates were taken but here's some from sometime back. Goal for the new year 2009; CF Szafranski videos!