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Thursday, January 28, 2010

We miss ya Sheri.

Back Squat

Sheri Hofherr, one of our Crossfit family is going into the Hospital tomorrow for a double mastectomy. We want to wish her the best with her surgery and recovery and ask you all to keep her in your thougths and prayers tomorrow. She tells us that she intends on being back in the gym as soon as she can. And that she wants to get her pullup soon. To her this is only a hurdle to be overcome.
-Paul Siegel
Paleo Update

Thanks to everyone who came out the lecture last night. I enjoyed it, and I hope you did as well. For those who couldn't make it, we were unable to videotape as the camera didn't work but you can see the slides by going here: http://docs.google.com/present/edit?id=0AVhbYzUU-UW8ZGdocmtndDZfMzVoazI4c3djaw&hl=en If you click the mouth in the bottom right corner, it will open the speaker notes which I will go back and update with more details in the coming week. So there are probably about a thousand things I forgot to hit upon in the lecture, so I will be doing some guest blog posts in the coming weeks on nutrition, and providing lots of links to data and such that people have asked for. Also, I invite you to tell us what you have been eating, or have any ideas when it comes to Keys to Success and Common Pitfalls in the comments. My first is: Plan ahead. Take the time at the beginning of the week to figure out what you will be eating all week, and possibly cook a bunch of food to have around the house. Grilling a couple pounds of chicken breast on Sundays, and boiling maybe a half dozen eggs really helped me stay on course.
- J


  1. Good luck Sheri. My prayers are with you. Hope everything goes well

  2. Brave woman, Sheri!! Thanks for keeping us up to date, I'd love to pray for her!

  3. Good luck sherri, and hope to see you back on a WOD pretty soon

  4. Praying for you Sheri - stay strong, and you'll come through this!

  5. Sheri, you fiber is most inspiring. Working out and talking to you has always been delightful. Looking back I see you walking on your hands always with a playful smile, glowing, so friendly, so joyous - who could ever imagined what you were going through? What amazing display of fortitude and presence! Thank you for sharing this with us. God is with you; and so are our hearts and prayers.

  6. Sheri,

    The whole family and I are wishing you a speedy and easy recovery. Looking forward to seeing you back in the gym.

    Paul, Roger and Debra

  7. Sheri, our hearts are with you.

    So short workout update from my travels.

    Thursday 1/21
    Hour run and short swim

    Saturday 1/23
    Lots of run drills

    Burpees 40,30,20,10
    Run 50m, 100m, 150m, 200m

    Monday 1/25
    20mi Bike Ride
    3 Rds.
    30 Sit Ups
    20 DB Thrusters, 30# DBs
    10 Burpees
    1/3mi Run
    Led my Miami friends through this one, which was a blast.

    Back Squat 185x5x3
    Press 115x5x3
    Deadlift 260x5x1
    Pushups 25,25,23
    L-Sit 3x20s

  8. sheri, we are thinking of you, and look forward to seeing you back in the gym and on the site kicking butt!

  9. Thank you all for the prayers and words of encouragement! Can't wait to get back to Crossfit!!

  10. Chace, when are you gunna get some face time on the "mother homepage" like Lisa? X-fit is miserable in a not well equipted church gym without someone to yell at you, but free. I have moved back to the mother land of Dothan, AL and word from the big city about X-fit has not gotten here yet. I hope everyone is doing well.


  11. David say hi to Brian Wade for me!!! He's in Dothan too... or I think they call it Mother Rucker, ya?!?! Is there a CrossFit near there?