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Dingo

Murph Day is 4 days away yall. i hope you signed up. If not still swing by and take in the spectacle. Also sign up to bring in a side for the pot luck that goes in that day. The sheet is near the coaches office.

Tings

A huge THANK YOU to the generous members of WCCF who have already donated to Basketball as a Mission! (www.basketballasamission.org)

I am leaving for Costa Rica on June 14th. We are still in need of athletic shoes and shorts for kids ages 6-14. Gently used gear is fine!

You can leave any donations in a bag with my name on it in the kitchen area. Muchisimas gracias!

JWoll

forearms are a little tight after this one

GUMBY/ The Real Tall Dave/ Numero Uno/ Capt. of  Team Teal

Murph Day forecast looks good people. Newbies, there isn't gonna be a better time than now to try this out!

FLASHBACK: Last year - hot. Nasty.

Sheena

530am

Henkler
Montalvo
Hickey
Nikki
Rode
Mai (DI)
Vernon
Walker
Rubberneck
Fitz
Burke
Dick
Eko
Collin-indi
Coreyanne
Chewey
Bina
Viola
Hammer-indi
Otis-indi
Katie
Diane
Operation
Heather

630am

Jack
Lo
RMG
Leff
Gary
Erin
Grimes

730am

Las
Zynja
Braun
Laney
Layher
Kuhn
Bozarth-indi

830am

Shah
Pat
Bryant
Sanjoy
Susanna
Leslie
Banjo Mike
Anne
Sierra
Huff
Phil-indi
Vicki
Lichtenfeld
Coco

930am

Bryce
Snyper
Laura
Shelby
Leibert

Jennifer

How do you move?
http://www.mikereinold.com/2011/12/movement-quality-compensation.html

The body is a master at compensating when it comes to movement. A good mobility program can help to regain range of motion at your joints which leads to more efficient and safer movement. Check out Mobility 2.0 and unlock your true potential!

LESS THAN A WEEK LEFT TO SIGN UP!! http://www.windycitycrossfit.com/mobility_20/

Jennifer

Also starting next week is WCCFs first KB CHALLENGE! There are a few spots left for this class where we will use all KB training to get stronger and improve explosiveness.

Check it out...
http://www.windycitycrossfit.com/wccf_kb_challenge/

Johan Bookeeyayvich

What's the deal with Murph Day + People who aren't god's gift to the pull up bar? Do they stay home? Use bands? Come cheer everyone else on? I'm signed up, but that shit is REAL and I definitely can't do 1 or 100 pullups without some help. Advice please!

Kim H (a.k.a. Mama Bear)

Bucky,
You simply get your chin over the bar in whatever way you can -- jump, band, etc. It's about getting this beast done in whatever way your body can handle it. You won't regret it! There will be many people modifying all exercises on Sat.

Super Tall Dave

Hello WCCF!

Just wanted to take a second and thank everyone for all the support, encouragment, advice and friendship over the year and half I have been at WCCF.

I post this because Murph Day will be my last workout at the box.

My employer has been going through a tough stretch and I will be moving back to the great state of Texas with 'Lil Miss Sunshine so as to ensure employment at least a little while longer.

WCCF is an amazing community and had a huge impact in my life.

See everyone this week, especially on Saturday!!!

Dole

Bucky, wrong attitude. My first Murph day I wasn't too confident in my pull ups, I'd been coming in for like 3 months. A guy next to me, told me to just do them as long as I could. My time didn't matter. Go with the mindset of "I can do 100, it doesn't matter how long it takes."

Even if you are Captain America's sidekick.

And STDave, we'll miss you. Country Pat will miss you, even if he is a horses ass.

Johnny Prima Donna

in response to the high volume of inquires, we will be observing Tank Top Monday on Tuesday this week

That is all

Johnny Prima Donna

in response to how i move....

i move like this

http://www.youtube.com/watch?v=2hHmvu5T30s

Johan Bookeeyayvich

@Dole @Kim gotcha, thanks.

Sheena

Noon

Elkins
JH
Bodybuilder
Payne
Julie F
Julie T
Steve D
T
Wray
Butter
Goodwillie
Edwardo
Gi joe
Andres
Mulligan
Chelsea-indi
Jill-indi

Collin

Johnny +1, great movie. As a gym I feel like we don't use the phrase "cool beans" enough.

GUMBY/ The Real Tall Dave/ Numero Uno/ Capt. of  Team Teal

Super Tall Dave - this is sad news. Anytime we lose a Clydesdale it is bad.

True I gain a monopoly on the nickname Tall Dave, but really I lose a large friend. And truthfully, I really want DK to leave so I can rightfully claim my true board name.

Murph is a nice way to go out... I look forward to drinking some sudz before u go.

You'll be missed.

Steve-O

Well played Johnny Pri. That Dancing Asian guy is a favorite. I especially liked the way you finished your post with “that is all”, and then immediately posted again.

Super Tall Dave; you’ll be missed. Although, now maybe Tall Dave can use only one nick name.

Bucky; If you get tired of hanging with Captain America, I can always use a side kick.

Dole

Pri, you could learn from this. http://www.youtube.com/watch?v=vlmLZRCjrMY

Sheena

3:30

AAA
Ocho
Texas
Lt
Nardi
Duke
Carlos
Tomcat
Tj
Affleck
Big Cat
Dan w
Kaufman
DK-indi
Dillion-indi
Dwight-indi

430

Dole
Elana
Dardis
Slosher
Nikki
Super tall Dave
Harmon
Hugo
Deemonica
Amanda
MB

530

Messman
Jeneral
Nuf
Baskin
Tings
Bart
Brenda
Susan
Slammah
Alt
Casey
Limburg
Brad-indi

630

Harfield
Rowdy
Andrew R
The Sauce
Alex o
Vita
Superman
Geo
Hornet
Paulina
Kennedy
Maria (DI)
Leah bear
Blue

730

Lisa W
Regina
Teen wolf
Sleepy
Wali
Mojo
Baby maker
Vargas
Dingo
Steve O
Craig P

Happy Tuesday!

Dingo

STD you will be missed. Good luck in Texas.

Dingo

tonight's training
225 x 3, 275 x 2, 275 x 2, 275 x 2
10 unbroken pullups x 4

5 minutes on the metcon

Brent M.

Power Cleans: 185x3, 195x3, 205x3, 215x3 (PR)
Pull Ups: 10x4 unbroken

Metcon: 5:42

Q

Say it ain't so STD?! One of my first WCCF workout buddies and truly a stand up guy. We will miss you and best of luck to you and the misses in Texas my friend!!!

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