Monday 120813 Run and Lift

Deb and Deana-below, have been friends for years.  Deb came to CFM about a year after her husband, David, started.  Deana started up a little while after that- some time mid summer of 2011.  This picture was taken at about that time, or so… and while Deana is still a sweet, friendly, caring, compassionate, healing person- man, has she CHANGED!

Deana’s first CFM group WOD was with Brian, Nick and Surfer Eric… yes, three “hot guys” with big muscles (my words, not hers).  The WOD involved heavy push presses and muscle ups… not a terribly inviting environment for a newcomer… but Deana hung in there- and she has done so with tenacity over the past one year plus.  And her results… transformative.  “CrossFit Malibu has been one of the best adventures of my life! Always varied, never boring. Come in for a visit and a look around, take your first class and let your adventure begin.”  REAL CHANGES in the way of performance, quality of life and body composition… all in the excellent direction.  Congratulations Deana… and your bangs look great too!

Monday’s WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.

Ten minutes to find max weight on a Chest to bar pull-up for load.
then:
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts (go heavy)
Post loads and WOD time to journals- hopefully post pullup results to PR board.
Compare to 111021 (Friday October 21, 2011)