Newsletter Day!

1
Jun

Newsletter Day!

Check out Heather Proudfoot and all the upcoming events in this month’s newsletter!

Back Squats
10-5-3-1-1-1-3-5-10 reps

Cashout: 45 sec each
Grasshoppers
AbMat Situps
Mountain Climbers
AbMat Situps
Kickouts

Something must have been in the water last month!

Something must have been in the water last month!

52 Responses

  1. HEATHER! I am so proud of the person you’ve become (Gosh I sound like a grandma)! Your story is nothing but proof of perseverance and not giving up when all the odds are against you. Wow! πŸ™‚

  2. Blake

    What an amazing newsletter! Heather you are so awesome it’s hard to describe. Your attitude is infectious and I am so glad you guys stumbled in to our gym!

  3. What a great newsletter! Love you Heather! Nice to read all about you and your journey. I’ve heard pieces of it before but you are one fantastic lady! ❀️

    Also, just noticed there’s a heart by my name on the PR board. Thanks whoever did that! ☺️

  4. WUx1+300M Row

    Back Squats
    170×10
    190×5
    210×3
    220×1
    235xF
    230xF
    215×2
    205×4
    170×10

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situps
    Kickouts

    83 Total

  5. Heather Colleen

    Thanks for the love, ya’ll! It was cool having a trip down memory lane (you know, ALL the way back to 2012…)

    Back Squats
    10-5-3-1-1-1-3-5-10
    110-115-125-135-155(f)-145-135-125-105

    PR’d both my 3RM and 5RM! And should have been able to hit the 155# (and more), I just lost my core tightness at the bottom.

    Cashout: 45 sec each
    Grasshoppers (Left leg only on each)
    AbMat Situps
    Mountain Climbers
    AbMat Situps
    Kickouts

    85 Total

    1-legged core work is not like 2-legged core work.

  6. Jo

    Back Squat
    145×10 165×5 175×3 190×1 205×1 207F 180×3 160×5 145×10

    Matched my PR which I didn’t expect as I haven’t squatted or lifted much of late.

    Cashout – 125 reps

  7. Kevin

    Fantastic newsletter! By the way, Heather is the one that creates them, so she had to answer all her own questions.

    Back Squats
    225×10 (PR)
    260×5
    285×3
    300×1
    320×1
    330×1 (PR)
    290×3 (PR)
    265×5
    185×10

    Yay! 3 PRs in one shot!

    Cashout: 114 reps (almost lost my breakfast)

  8. Debbie

    Back Squats
    10-5-3-1-1-1-3-5-10
    95-100-110-120-130-140(PR)-115-105-100

    Haven’t back squatted in a long time so I was happy to get a 1RM PR!

    Cashout – 105 reps

    Great newsletter, Heather!

  9. Great newsletter! I really loved learning more about your journey Heather. Really uplifting read! There were several tears shed πŸ˜‰

    Back squat
    70 x10
    80 x5
    85 x3
    100 x1
    105 x1
    110 x1
    Then Kevin said, “That was too easy, do 110# x3”
    110 x3
    Then he said, “That looked too easy, do 110# x5”
    110 x5 πŸ™‚ say what?! I did it!
    85 x10

    Know what I love about CFM coaches? They push me to reach further when I think I can’t do any more πŸ™‚

  10. Mob + WUx1 + Row 300m + Group WU

    Back Squat
    235 x10 (PR)
    275 x5
    295 x3
    315 x1
    335 x1
    355 x1 (PR)
    320 x3 (PR)
    310 x5 (PR)
    245 x10 (PR)

    Cashout Rx = 101 reps (20+20+20+15+26)

    Thanks Jeff for sharing the bar. #SquatCity

    Great newsletter Heather!

  11. Mob and WUx1 plus 300m row
    Back Squat with Heidi
    5 x 85#
    10 x 105#
    5 x 120#
    3 x 130#
    1 x 135#
    1 x 140#
    1 x 155 f
    1 x 135f
    Cashout 95 reps
    And 30 burpees that I really did not want to do after this one today!! 2/30
    Thanks Kevin!! Great job 6 am crew πŸ™‚

  12. Amanda

    Back squats
    5×85
    10×120
    5×135
    3×140
    1×150
    1×165
    1×175 (PR)
    3×125
    5×115
    10×95

    1rm PR, I have no idea where that came from!

    I think I had around 82 reps for the cashout.

  13. Backsquats up to 155#
    today did not feel like a PR day. Kept it lighter.

    Cashout: 125 reps

    Forgot my damn 30 burpees again! I’ll do before supper.
    Thanks Blake!

  14. Morgan

    Back Squats
    10-170
    5 -190
    3 -210
    1 -220
    1 -275
    1 -300
    3 -235
    5 -205
    10-185

    Cashout 45 of ea
    Grasshoper
    Abmat situp
    Mnt climbers
    Abmat sit ups
    Kickouts
    118 reps

  15. Terri-Lynn

    Back Squats
    10 x 105
    5 x 115
    3 x 125
    1 x 135
    1 x 145 (PR-#’s to this point were theoretical)
    1 x 155 (PR)
    3 x 125
    5 x 115
    10 x 105

    Cash out – 100 reps

    Bonus- got to WOD with Marie-Noel. πŸ™‚

  16. Matt H

    Back squats 10-5-3-1-1-1-3-5-10
    wu-115-135-145-155-165-185-155-145-135
    …all the PR’s today (Didn’t have numbers for most)!!

    Cashout: 126 reps

  17. Squats with Mario!!

    275 X 10
    315 X 5
    355 X 3
    385 X 1
    405 X 1
    425 X 1 (PR!)
    365 X 3
    315 X 5
    275 X 10

    Cashout:

    45 seconds of each

    Grasshoper = 13
    Abmat situp = 18
    Mountain climbers = 13
    Abmat sit ups = 13
    Kickouts = 13

    Total = 70

    Thanks for the fun Nooner Blake!!

    Amazing newsletter Heather!!

  18. Steph H

    Mob
    Wu x1
    300m row

    Group Mob

    Back Squat
    10 @ 110#
    5 @ 125#
    3 @ 130#
    1 @ 140#
    1 @ 150#
    1 @ 155# (PR)
    3 @ 105#
    5 @ 85#
    10 @ 55#

    Cashout 45 sec each
    Grasshopper
    Abmat situps
    Mtn Climber
    Abmat situps
    Kickouts
    Total reps- 108 reps

  19. Frankie

    Great article Heather!
    WUx1 + Row 300m + Group WU

    Back Squat
    215 x10
    225 x5
    245 x3
    280 x1
    305 x1 – matched PR
    280 x1
    245 x3
    225 x5
    215 x10

    Cashout Rx = reps

  20. Gilles

    mob wux1+300 m row
    back squat
    10-5-3-1-1-1-3-5-10
    185×10 210×5 230×3 240×1 250×1
    160×1 240×3 225×5 200×10
    cash out 45 sec each
    greass hopper
    abmat situp
    mountain climber
    abmat situp
    kick out
    total 137

  21. Cash In: super awesome across the gym running hug with Marie-No

    Back squats with Bre and Jenna (they did more)
    10×115#-5×130-3×135-1×150-1x160f-1x160f-3×135-5×125-10×100#
    Didn’t make it to my 1rm today. Everything felt super heavy.
    Thanks for the tips Marie-no!!

    Cash out: 118 reps.

  22. Hannah

    M+WU+ 300m row
    Group mob

    Front squats
    WU-10-5-3-1-1-1-3-5-10 reps
    55-75-85-95-100-105-115-115-105-90lb

    3RM PR πŸ™‚

    Cashout: 45 sec each
    Grasshoppers
    Abmat situps
    Mountain climbers
    Abmat situps
    Kickouts

    Total: 115 reps

  23. Marcel

    Back Squats

    10-5-3-1-1-1-3-5-10 reps

    200-230-235-260-280-285F-235-225-175

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situps
    Kick outs

    71 Reps

    Thanks for coaching Marie-No, such an awesome surprise seeing you tonight

    Wow that was tough! Thanks for sharing the bar Frankie & Justin – strong dudes! Tried 285 to match my PR from a loooong time ago, but it didn’t happen, still pumped that I came sooooo close. Apologies for all the grunting, hopefully we didn’t scare anyone.

  24. Heidi

    Back Squats:
    120 x 10
    135 x 5
    140 x3
    145 x 1
    150 x 1
    135 x 1

    These ALL felt really heavy. Ran out of time & pinched a muscle during my 150# lift, so didn’t get to finish all the lifts.
    Great lifting with you today Alaina.

    Loved this months news letter. I agree that too many use age & other lame excuses to stay on the couch and for poor physical conditioning. And to Heather….very inspiring. You did not allow your injuries to become your excuse and it is amazing how far you have come. Here’s to reaching all of your CrossFit goals.

    1. Heidi

      opps….forgot my cashout score = 105 reps. (Ugg, this was tough. I think I might have sworn a little bit)

      Ohhh….and I hear there was a Mary No coached class tonight. Sorry I missed you. πŸ™ Are you coming back this week while in town?

  25. Amy Hogan

    Mobility
    WUx1
    Group mobility

    Back Squats
    100Γ—10
    110Γ—5
    120Γ—3
    130Γ—1
    140Γ—1
    150Γ—1 (PR)
    135Γ—3
    120Γ—5
    105Γ—10

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situps
    Kick outs

    Total: 127 reps

  26. Back Squat
    195 Γ— 10
    220 Γ— 5
    230 Γ— 3
    255 Γ— 1
    270 x 1
    285 Γ— 1 (PR)
    275 x 3 (PR)
    225 x 5
    185 Γ— 10

    “Cashout”
    97 reps – Seemed very “workout-like” to me.

    1. Cara

      awesome job tonight and congrats on the big pr!! your squats were looking very strong! thanks for the tips too, I just couldn’t keep my knees out tonight!

  27. BJ

    WUx1+300M Row

    Back Squats
    125#Γ—10
    145#Γ—5
    150#Γ—3
    160#Γ—1
    175#x1
    175#x1
    150#Γ—3
    145#Γ—5
    105#Γ—10

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situps
    Kickouts

    77 Total

    17/30 800m run on jello legs

  28. Cara

    Back squats
    10-5-3-1-1-1-3-5-10
    155-175-195-205… and I stopped here – something was happening with my shoulder and after all the progress its made lately, I wasn’t going to risk it.
    matched my 3RM of 195#, and first time hitting 205# (theoretical 1RM is 215#), pumped for +200#!! that’s one of my goals achieved πŸ™‚

    cashout: 102 reps

    Thanks Chantal!

  29. MOB + WUx1 + 300M Row

    Back Squats
    65#Γ—10
    70#Γ—5
    75#Γ—3
    85#Γ—1
    90#x1
    95#x1
    85#Γ—3
    75#Γ—5
    70#Γ—10

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situps
    Kickouts

    90 Total, terrible at all of those things so had to push the situps πŸ™‚

  30. Mel G

    Mobility + WUx1 +300m row

    Back squats
    5Γ—85
    10Γ—120
    5Γ—135
    3Γ—140
    1Γ—150
    1Γ—165
    1Γ—180 (10#PR)
    3Γ—140
    5Γ— 135
    10×125

    Back squats felt good. Will retest my 1RM in a couple weeks. I think I may be able to hit 200# soon! πŸ™‚

    Cash out: 87 reps.

  31. Annie

    Back Squats
    10-5-3-1-1-1-3-5-10 reps
    #65-#75-#85-#95-#105-#115 (F)-#90-#75-#65

    Chantal pointed out that I did not go completely below prralelle on my #115 , but I did not have time to retry. I’m confident that I can do it. I will have to try again.

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situp
    Kickouts

    78 Reps

  32. Back Squats
    10-5-3-1-1-1-3-5-10 reps
    185-210-230(x2)-240-240-240-225-200-185

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situp
    Kickouts

    106 Reps

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