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January 27, 2009



Did 21-15-9, cleans/dips as per 23JAN, 5:52. Back squats after work...

Thomi CFVB

That girl in the video yesterday is Trish D.She comes out from the west coast sometimes and trains with us. :). WHERE IS JILL??? Lol she is missing again

Lost and Found

Be prepared at 1730 today there will be a Jill sighting. I know you are all excited.


3 rounds of 15 of Rob's AbBalls FUN for Scott & Weezy!


315# bad form (F)
325# PR
3 rounds of ab what ever it was Fun. Thanks Rob and Lisa!!!




"too heavy for my core"

I am still scared of everyone. What can I do to make people more comfortable with me?


315/335/345x1/345 F PR



Penny/Jess...thanks for checking out how 'low' I couldn't go!







Yeah, I suck at having spotters. Thomi & Adam please forgive me!!!! ... Good thing I can't back squat sh*t, no one was hurt ;)


Hey Amanda I did the same thing but only my spotters noticed. A total lack of presence on my part. Thanks Rich and Adam (two for you!) for helping me out.

Note to self- double check the bar math. There isn't much like getting to the end of the line and figuring out you're been 10 pounds off all night.

175 185 195f 187f 135x5

Good job tonight Rich!

I think 185x3 is a PR.

Rob the segmented grunting was pretty fantastic.

It's good to have ya tossing weight around again, Penny!


Sorry Andrew about the math. What are two smart guys with good jobs and house payments doing getting the math wrong? WTF? Oh well. Rich had our backs with the addition.

Nick, we don't bite. Say hi. Smile. It's all good.

oh yeah... 165, 185, 195, 200, 205
But for some reason I felt so damn strong! I wonder why????


Oh and no worries Amanda. You can get me back with a couple seasons of 24. ;-)

Andrew, you can just do my laundry for a few weeks.

Oh, Sunday is my cheat day, who is throwing down for the S-Bowl? I might have to crash.


Anytime Jill!!
It's AWESOME to have Penny back!!!! YEAH!!! Way to go Rita, killing the rope with no feet. 8k here we come!!!

Anyone else who wants to sign up for the SHAMROCK 8k?!?!
Team name: Crossfit Virginia Beach
password: cfvb


50/65/75/85/ Failed at 95#...lots and lots of practice.
Thomi, Amanda thank you for helping me out!

Jessica, yeah partially the rope, don't expect the same at the 8K, but I promise to crawl over the finish line!



yay back squats....

Thomi CFVB

ended out at 165.. got 175 up 2 times.. that is my previous PR. FATIGUE is setting in!!!!4 more days till 31 days of CF with only 2 rest days. THANK THE EASTER BUNNY! the end is Near!
Great job 5:30 awesome chemistry and everyone helping out.. such an great little cult we have.. Nick. chin up man, we have talked about this :) Penny OHH HELL YEA with the high bar back squats LOL you love em! Good to see Jill's face again too.... Amanda.. I can predict the future and you are not leaving me with the bar ever again :) .. ok I am done writing .. no I am not! Rita you kicked a$$ on the rope! Welcome to Joane and Rich.. great job on your first WOD! OK DONE NOW.. SLEEEPY TIME


I'm posting late. I had a lot of fun. I hope to be back once a week. Thanks for all your help.

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