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! 🙂
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!
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! ☺️
Great newsletter! I really loved learning more about your journey Heather. Really uplifting read! There were several tears shed 😉
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 🙂 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 🙂
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 🙂
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.
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
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.
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.
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. 🙁 Are you coming back this week while in town?
Back Squat
195 × 10
220 × 5
230 × 3
255 × 1
270 x 1
285 × 1 (PR)
275 x 3 (PR)
225 x 5
185 × 10
“Cashout”
97 reps – Seemed very “workout-like” to me.
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!
Marcel
Just read the newsletter and so blown away by Heather’s story.
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 🙂
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.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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! 🙂
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!
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! ☺️
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
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.
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
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)
I read the questions in Morgan Freeman’s voice. It helped the words flow.
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!
You posted! Yay!
And wow good job on the cashout… 🙂
Great newsletter! I really loved learning more about your journey Heather. Really uplifting read! There were several tears shed 😉
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 🙂 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 🙂
So that’s a 1rep RP, 3 rep PR and 5 rep PR
Cashout: 80 reps
Cashout #2 30 burpee challenge (4/30)
Theoretical max now around 130#.
Just sayin’
Really?? Wow, that’s pretty awesome!! 🙂 🙂
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!
Well that’s a PR filled day!
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 🙂
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.
Likely came from yor posterior chain, but I’m just guessing.
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!
Great newsletter! Heather, you have such a great attitude and a great presence…you’re so much fun to be around!
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
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. 🙂
Yay for PR! Congrats TL.
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
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!!
Beast mode, wow 425, great PR Jeff!
BIG Back Squat # Jeff!
Sweet PR Jeff.
– Mob
– WUx1 + 300m row
Back squat x10-5-3-1-1-1-3-5-10
135-165-185-200-200-200-185-165-135
Cashout = 94
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
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
Awesome work tonight.
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
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.
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 🙂
Cashout: 45 sec each
Grasshoppers
Abmat situps
Mountain climbers
Abmat situps
Kickouts
Total: 115 reps
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.
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.
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. 🙁 Are you coming back this week while in town?
Mobility
WUx1
Group mobility
Back Squats
100×10
110×5
120×3
130×1
140×1
150×1 (PR)
135×3
120×5
105×10
Cashout: 45 sec each
Grasshoppers
AbMat Situps
Mountain Climbers
AbMat Situps
Kick outs
Total: 127 reps
Mob + WUx1 + Row 300m + Group WU
Back Squat
55×10
65×5
70×3
75×1
85×1
90×1
75 x3
75×5
70×10
Cashout 65reps (16/14/12/13/10)
Back Squat
195 × 10
220 × 5
230 × 3
255 × 1
270 x 1
285 × 1 (PR)
275 x 3 (PR)
225 x 5
185 × 10
“Cashout”
97 reps – Seemed very “workout-like” to me.
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!
Just read the newsletter and so blown away by Heather’s story.
WUx1+300M Row
Back Squats
125#×10
145#×5
150#×3
160#×1
175#x1
175#x1
150#×3
145#×5
105#×10
Cashout: 45 sec each
Grasshoppers
AbMat Situps
Mountain Climbers
AbMat Situps
Kickouts
77 Total
17/30 800m run on jello legs
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 🙂
cashout: 102 reps
Thanks Chantal!
Congrats on obtaining one of your goals!! That’s a sweet one!
MOB + WUx1 + 300M Row
Back Squats
65#×10
70#×5
75#×3
85#×1
90#x1
95#x1
85#×3
75#×5
70#×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 🙂
Mobility + WUx1 +300m row
Back squats
5×85
10×120
5×135
3×140
1×150
1×165
1×180 (10#PR)
3×140
5× 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! 🙂
Cash out: 87 reps.
Back squats
10×55
5×60
3×70
1×75
1×85
1×90 (PR)
3×70
5×60
10×55
1 rm PR
Cashout -86 reps
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
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