I am a CrossFit Woman.
I do not wear makeup to the gym, I wear chalk.
I do not get manicures, I scrub the calluses off my hands.
I do not glisten or smile while I'm working out.
I swear, grunt, and curse.
I am a CrossFit Woman.
I am as proud of my muscles as I am my scars.
They are the evidence of my hard work and dedication.
I am a CrossFit Woman.
Student. Trainer. Coach.
Increased work capacity is my mission.
Elite fitness is my goal.
I am a CrossFit Woman.
I may scale a WOD, but I will never quit or give up.
I do what others won't and excel where others can't.
I am a CrossFit Woman.
I am invincible.
And you could be too.
Tuesday, January 31, 2012
120130
CrossFit is a strength and conditioning program. Today was pure strength. These are some of our favorite sessions because they give us time to work on becoming more efficient with our movements.
Clean & Jerk 1-1-1-1-1-1-1
Scott- 185
Teresa- 115
Eric- 185
Alice Anne- 95
Richard- 185
Sam- 175
Andrew- 115
Brad- 165
Sharon- 80
Casey- 195
Cliff- 235*PR
T- 170
Great lifts everyone. Outstanding lift Teresa! Super strong Ice Beast, congratulations on getting into the muscle-up club too. Great session. Regardless of what you lifted, the most important part of a strength session is to lift as heavy as possible while also staying dialed in with what's happening. Form is everything.
We had several people rolling off the clock, getting some practice for future strength sessions. Great job you guys. Solid foundations on which you'll build great CrossFit strength and work capacity. Patience is key. Form, consistency, intensity, always in that order.
http://www.mobilitywod.blogspot.com/
If you have any gnarly bits and pieces, search the mobility blog for a few fixes. Your comfort is in your hands. Take the time, include some extra mobility in your warm up or cool down, and get some at home. Your body will thank you.
It's normal to become nervous, or even a little scared as the Tough Mudder approaches. Use this. Embrace it and go with it. Enjoy the fear buzz. AFOVOS!
Thanks for another great day at CFSF.
11 days...
Clean & Jerk 1-1-1-1-1-1-1
Scott- 185
Teresa- 115
Eric- 185
Alice Anne- 95
Richard- 185
Sam- 175
Andrew- 115
Brad- 165
Sharon- 80
Casey- 195
Cliff- 235*PR
T- 170
Great lifts everyone. Outstanding lift Teresa! Super strong Ice Beast, congratulations on getting into the muscle-up club too. Great session. Regardless of what you lifted, the most important part of a strength session is to lift as heavy as possible while also staying dialed in with what's happening. Form is everything.
We had several people rolling off the clock, getting some practice for future strength sessions. Great job you guys. Solid foundations on which you'll build great CrossFit strength and work capacity. Patience is key. Form, consistency, intensity, always in that order.
http://www.mobilitywod.blogspot.com/
If you have any gnarly bits and pieces, search the mobility blog for a few fixes. Your comfort is in your hands. Take the time, include some extra mobility in your warm up or cool down, and get some at home. Your body will thank you.
It's normal to become nervous, or even a little scared as the Tough Mudder approaches. Use this. Embrace it and go with it. Enjoy the fear buzz. AFOVOS!
Thanks for another great day at CFSF.
11 days...
Monday, January 30, 2012
120128
This was a super fun, and super difficult session. All hero sessions are great workouts, and 'Desforges' did not disappoint. I have never wanted to quit a workout in the middle as much as I did this session....
'Desforges'
Five rounds:
225 pound deadlift, 12 reps
20 pull-ups
135 pound clean and jerk, 12 reps
20 knees to elbows
DL C&J
Heather- 135 75 31:23
John- 135 95 31:15
T- 135 95 33:11
Great job finishing this one without ripped hands. Most were just a few reps away from utter destruction. Two DNF's, two torn hands, and one death. OK, no death, just felt dead.
This session is named in honor of U.S. Marine Corps Sergeant Joshua Desforges, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, killed in the Helmand Province of Afghanistan May 12, 2010 supporting combat operations. RIP Warrior.
Thanks for showing up on a super difficult day. Your fuel made the session less daunting.
CFSF
12 more days....
'Desforges'
Five rounds:
225 pound deadlift, 12 reps
20 pull-ups
135 pound clean and jerk, 12 reps
20 knees to elbows
DL C&J
Heather- 135 75 31:23
John- 135 95 31:15
T- 135 95 33:11
Great job finishing this one without ripped hands. Most were just a few reps away from utter destruction. Two DNF's, two torn hands, and one death. OK, no death, just felt dead.
This session is named in honor of U.S. Marine Corps Sergeant Joshua Desforges, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, killed in the Helmand Province of Afghanistan May 12, 2010 supporting combat operations. RIP Warrior.
Thanks for showing up on a super difficult day. Your fuel made the session less daunting.
CFSF
12 more days....
120127
Back squats and rope climbs. Who thinks up these wonderful combinations? Thanks CFHQ.
75 pound back squat, 50 reps
5 rope climbs
75 pound back squat, 40 reps
4 rope climbs
75 pound back squat, 30 reps
3 rope climbs
75 pound back squat, 20 reps
2 rope climbs
75 pound back squat, 10 reps
1 rope climb
(*3:1 rope up/downs sub)
Eric- Rx 19:45
Richard- 75 * 22:41
Andrew- 75 * 23:31
Heather- 65 * 23:10
Tammy- 65 34:40
Brad- 75 * 13:44
Sharon- 50 * 24:47
Teresa- 75 * 23:54
Joey- 75 26:07
Cliff- 75 * 19:16
Casey- Rx 27:10
John- Rx 21:19
Tom- Rx 16:01
T- Rx 20:13
Great job everyone. Excellent rope climbs. Learn the brake. Have some fun with hemp. Don't be left out. We had too many people subbing out the rope climb. Don't be intimidated. Get motivated.
Heavy volume back squats can tax the most seasoned athletes, we did well hitting the cues we need to hit while squatting. Knees out, weight in heels, tall chest, and above all- stand all the way up!
http://www.mobilitywod.blogspot.com/
Devote some extra time to mobility this week and see how you feel. It will be worth the effort.
CFSF
75 pound back squat, 50 reps
5 rope climbs
75 pound back squat, 40 reps
4 rope climbs
75 pound back squat, 30 reps
3 rope climbs
75 pound back squat, 20 reps
2 rope climbs
75 pound back squat, 10 reps
1 rope climb
(*3:1 rope up/downs sub)
Eric- Rx 19:45
Richard- 75 * 22:41
Andrew- 75 * 23:31
Heather- 65 * 23:10
Tammy- 65 34:40
Brad- 75 * 13:44
Sharon- 50 * 24:47
Teresa- 75 * 23:54
Joey- 75 26:07
Cliff- 75 * 19:16
Casey- Rx 27:10
John- Rx 21:19
Tom- Rx 16:01
T- Rx 20:13
Great job everyone. Excellent rope climbs. Learn the brake. Have some fun with hemp. Don't be left out. We had too many people subbing out the rope climb. Don't be intimidated. Get motivated.
Heavy volume back squats can tax the most seasoned athletes, we did well hitting the cues we need to hit while squatting. Knees out, weight in heels, tall chest, and above all- stand all the way up!
http://www.mobilitywod.blogspot.com/
Devote some extra time to mobility this week and see how you feel. It will be worth the effort.
CFSF
Friday, January 27, 2012
120126
Run repeats on a rainy day. Lunch runs were scrubbed for a Tabata, but the night classes made it before the rains showed back up. Caught a break.
8 rounds:
400 meter run
:90 second rest
Ken- 25:02
Lynde- 25:20
Joey- 23:12
Casey- 25:39
Teresa- 29:46
Jolie- 29:05
John- 23:37
T- 25:58
Sharon- 33:30
Cody- (4) 12:00
Hayden- (4) 14:14
Great runs everyone. Super fast Joey, John, and Lynde. We had a visit from Cody, and Hayden. Drink the kool-aid, come back for more.
http://www.mobilitywod.blogspot.com/
Hit the blog and capture some comfort for that ultra tight posterior chain. Thanks for the terrific efforts and fun times.
Where's the love?
CFSF
8 rounds:
400 meter run
:90 second rest
Ken- 25:02
Lynde- 25:20
Joey- 23:12
Casey- 25:39
Teresa- 29:46
Jolie- 29:05
John- 23:37
T- 25:58
Sharon- 33:30
Cody- (4) 12:00
Hayden- (4) 14:14
Great runs everyone. Super fast Joey, John, and Lynde. We had a visit from Cody, and Hayden. Drink the kool-aid, come back for more.
http://www.mobilitywod.blogspot.com/
Hit the blog and capture some comfort for that ultra tight posterior chain. Thanks for the terrific efforts and fun times.
Where's the love?
CFSF
Subscribe to:
Posts (Atom)