Monday
01Feb2010
020110
Monday, February 1, 2010 at 6:20PM 
The orginal CFB member, Niko, moved on to greener pastures this weekend. He will be sorely missed.
Warm-up:
Foam Roll
-as needed
Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps
Strength: Power Clean & Jerk
5 x 3 reps
Hanging leg raises/toes to bar (work to your strength ability)
3 x 10
Box Jumps
3 x 5 (24-48")
Post efforts to comments.
Reader Comments (51)
Neal, sorry to hear about Niko. He was a damn good dog. He will definitely be missed.
I was very sorry to hear about Niko's passing. I'll miss him the next time I'm in town.
Monday, February 1 I'm going to be squatting 5x5x290, bench 3x5x210, and weighted chinups, not sure on the weight for those yet. Mmm, volume days. Going to compete in the 181 class in the upcoming PL meet, and if it winds up being soon enough, I'll have time to weigh in under 170 to put up numbers for that CFT in March! :D
Very sorry to hear about Niko. Never easy.
Neal... my deepest condolences.
Chip Moore
Cynergy CF
I'm so sorry, Neal and Jess. Austin, finny and I will miss him tons.
Neal,
I'm sorry to hear about your pup. I met him at the NEQ last May. He was a beautiful beast.
I'm so sorry to hear about Niko. He will be dearly missed and my thoughts are with you during this time.
Neal,
I am so sorry for your loss. Niko will be missed.
Murph
Neal-I am so sorry to hear about Niko. He was an awesome dog, friend and companion. He will surely be missed. My thoughts and prayers are with you during this time. Deepest Sympathy, Lora
Neal, My deepest sympathies for your loss.
dear niko,
i loved how you always greeted me at the door, enthusiastically played fetch before class, and your polite begging before eating my apple cores. but most of all, i loved your relentless kisses during stretch sessions.
farewell my furry friend, you will be deeply missed.
sincerely,
claire
Neal and Jess,
So sorry to hear about your loss. Niko was a well loved dog. Please let us know if you need anything.
Niko was nicer and had more personality than most (non CF) people I know.
And it was reassuring to have him around at CFB knowing that the big dog could probably carry me back if I completely ran out of gas far down on the block during the running section of Eva.
He never barked at me if I was late or made me do burpees so I loved him for that too.
A mighty fine mascot of CFB.
I'm very sorry for your loss Neal.
Neal and Jess, I'm so sorry to hear about Niko. What a lovable giant lap dog he was! I will miss the way he used to plop his big butt down on anyone that pet him. He was a big part of the cfb community and will be missed.
Niko was the first dog to ever lick my face. Warm-ups without him sitting on Jim won't be the same.
Neal and Jessy, very sorry to hear the news. Niko was a great dog and will greatly missed.
Happy trails, Niko
Neal and Jess -
I was blown away by the news this morning. Niko was a one-of-kind and perhaps the sweetest and most gentle 120 pound dog I have ever know. I will miss him.
Terribly sorry to hear the news of Niko's passing. I'll miss his exuberance, and sympathetic snuggling while I'm flat on the floor after some draining WOD.
Niko was the first "person" I met when I came to CFB. I remember sitting at the door filling out a waiver form. He came over, licked me, then slobbered all over my waiver form.
I am going to miss him very very much.