Today is Ray’s birthday and the post comes from Ray’s sweet wife Cindy. Leila helped with the picture above.

Today Ray turns 30 something. Don’t ask him how old he is because he’s probably forgotten. I guess when you become a parent you become a little forgetful or maybe it’s because he went an entire year thinking he was a year younger than he really was! Since joining Intrepid I’ve seen a change in Ray. He’s passionate about working out again and he’s even motivated to start eating healthier (a challenge for a foodie that has a restaurant bucket list). Over the past few months Ray’s been away from the box rehabilitating a few injuries, but that didn’t stop him from working out at home. With the arrival of Leila his new daddy workouts consist of air chair, diaper changes, burping, calming a crying baby and rocking the baby to sleep. In addition to his new workout moves he’s acquired some new daddy skills.

Here are a few of his new talents.

• Baby Nursery Interior Designer – Ray spent weeks picking out wall decals, coordinating crib bedding, furniture and paint color. I was pretty impressed when it was all set up.
• Handyman/ Shelving Installer – If you’re looking for a way to organize any room in your house ask Ray why he loves the Container Store.
• He can demonstrate the FIVE S’s and is a pro at swaddling
• The Daddy Death Stare which he practices on Cade every time he and Leila are around each other

Happy Birthday babe! Leila is lucky to have such a passionate and loving dad. We love you.

Thank you CFI family for welcoming Ray and for your encouragement and support.

On to the PRs…

Monday started off with the push/split jerk as the lift. Athletes worked 2 reps at a time and kept the weight the same for a total of 3 sets. No PRs were set on the lift, but we did see some nice effort on the jerk. Shelley’s set was at 113lbs, Randy got he set up to 170lbs, and Kevin R. made 255lbs look like a toothpick. The WOD was athlete’s choice of either “Amanda” or an AMRAP 7. “Amanda” was a 9-7-5 rep scheme of muscle-ups and snatch. The AMRAP 7 consisted of 4 hang power snatch, 6 pull-ups, and 8 ball slams. For those that did “Amanda” athletes finished anywhere between 7 and 15 minutes. Those doing the AMRAP averaged 3-5 rounds.

On Tuesday athletes worked on good mornings for a 3×5 set. The workout was a combination of running and dead lifts. It was 800m, 21 dead lifts, 800m, 15 dead lifts, 800m, and 9 dead lifts. Many of you know how difficult this WOD was and some of you are still sore. My hamstrings are still feeling this workout. Tom D. seemed to have little issue with the WOD as he finished in 15:17. James wasn’t too far behind finishing in 15:42. Celina gave the boys a run for their money as she finished in 15:26 while using 135lbs for her dead lifts.

Bench press was on Wednesday. We had Mercy PR for 3 reps at 108lbs. Michele completed her 5×3 set at 105lbs which was a PR for her. The workout was 4 rounds for time of 15 burpees, 30 double unders, and 2 rope climbs. Mike S. subbed 6 chin ups for the 2 rope climbs. He completed all of his chin ups which is an awesome PR. Tami completed the 4 round WOD in 11:10. Nick D. sped through the dubs and had a very impressive time of 9:49.

On skills day we rolled out the glutes and the hamstrings. That was followed by working on the clean and snatch start position. The remainder of class was spent on individual time were Jeanne and Colleen got their first rope climbs.

We finished the week with a triple lift. First up was the power clean and athletes got up to a 3×3 set. Francis got his PR up to 95lbs. The next lift we did was the back squat. Nate P. worked his way up to 135lbs and knocked out 6 reps. We finished off the day with weighted pull-ups and this is where we had 4 PRs. Shelley was able to do a body weight pull-up plus 5 lbs. Tom R. used 65lbs on top of his own body weight for 1 rep. Jenica did body weight plus 15lbs for her 2 pull-ups. Mercy added 7.5lbs to her body weight for 2 solid reps.

Please post any PRs that I may have missed.

WOD 01.12.2013

In teams of 3-4 complete:

• 3 Rounds of 40yd Prowler AND 20 Slam Ball
• 20 Tire Flips (jumping into/out of tire)
• 750m Row AND 50 Push Ups