75 Medball Situps
Rowing 1600 M (sub for 1 mile run)
75 Medball Situps
Time: 21 Mins
Thanks for the extra pushes Jackie, I really needed it!
Heather S
It’s three years today since my first wod (100m sprints hahaha!). If you haven’t seen the before pictures let’s just say some progress has been made. Somewhere along the way I moved from “someone who goes to a gym” to thinking of myself as a “Crossfitter”. What’s the difference? Well for me – everything. So if you aren’t sure where you are on the Crossfit spectrum try this:
You know you’re a Crossfitter when…
– you chose your hairstyle for those days that your arms can’t reach up with the blow dryer
– you can calculate a 1RM for any weight you’ve ever lifted
– you make your staff do burpees for saying “can’t” at work
– you think a lacrosse ball is your friend and rest days are the enemy
– your body lotion is A535
– you see a horrifying wod posted and you:
1. Go anyway because you need to work on all of your goats at once
2. Blow off a rest day because the wod looks so “fun” OR
3. Call in to work “sick” because the only open spot is in the middle of the day
– you explain to your non-Crossfit friends how the usefulness of lifting sox outweighs their questionable fashion statement
– your picture is taken during a wod and you’re more concerned with how much weight you have on the bar than whether the picture captured your “good side”
– you’ve been completely slammed by a wod and you still pick yourself up and help the last guy finish his burpees
– you’ve tanked a wod but you don’t worry about it because you’re already planning for the big PR you’ll have next time you do it
– you have SOOOO many things to work on and that makes you happy because this box is where you belong.
For all who have pushed me, cheered me or coached me, thanks for every sweaty minute of the last three year!!
Tracy
Hey Sis,
I choose my role models carefully….yup…..ur still at the top of my list.
Amazed and proud of you…and as always very well said!
Maria
Congrats on your 3 years! You are most definetly a “Crossfitter!” 🙂
Joanna
Awesome! Happy Anniversary!
Ron
Input = Output Heather, your living proof that hard work and staying consistent is the key to success.
Kevin
Hahaha! A535!
Outstanding results because you put in the time and effort. Keep it up!
Corinna
Congrats on your 3 years Heather! You are a true champion!
Amanda
Congrats on 3 years Heather!!! You are amazing, whenever I talk about CrossFit and how it changes people’s lives, I use you as an example!
Laura K
Loved your post. I am the one trying to hide my wooden weights that are on on my bar when the camera comes out at CFM lol.
Congrats on your three years. I wish you many more.
Gillyon
You amaze me! You lift heavy and look great doing it!! Congrats!
Tania
Congrats on this milestone Heather! You have earned this success! You are such a hard worker! 110% all the time!
Chantal L.
Love it! Congratulations on all Vous’ve accomplished in the last 3 years! Vous are truly an inspiration!
Helen
Thanks Heather for being a great example of what crossfit could possibly do for me and exactly where I want to be at your age! (Had to throw that one in cause it is so true) You have certainly been my role model!
Blake
Group Mobility
Over/Under – Left/Right Relay Races
“Partner Punisher” with David
— 75 Med.Ball Situps (20#)
— 1 Mile Med. Ball Run
— 75 Med. Ball Run
Time: 16:16
Finished off with a couple 800m jogs with Chris and Robert.
Nice to do a Saturday WOD for a change!
Kimmy
Went to MCF for their last WOD and to get a workout in with some of my ladies.
Fight Gone Bad
Row for calories
Wall Balls 14# (they only go 9 ft for women…it was like Chritmas)
SDHP 55#
Box Jumps 20″
Push Press 55#
One minute at each station.
Rest 1 min
3 Rounds
Total reps: 242 Rx
I have never done this one before. It nearly killed me. Mind you I went really hard because I was the outsider hehe. I would like to do it again sometime when it is not so humid. FML.
Also, I got back on my box jump horse after falling down this week. I briefly contemplated going back to the 18″ box but talked myself into 20″. I am glad I did.
Heather S
Way to conquer the box jumps Kimmy!
Kevin
9 feet?! Pansies!
You should have said, I’m from CFM, I’ll go 10 feet.
Ron
Crossfit Kids was a blast today, 15 kids that moved to a TABATA WOD, learned how to to swing a KETTLE BELL, and finished with a fun game. Can’t wait till next Saturday.
Kevin
That was a huge crowd! And you handled them well.
Corinna
You are a natural with the kids Ron. Coaching is in your blood! Awesome job today!
Blake
The kids had a blast Ron! Another great job!
Lance
Mobility
Group Wu
WOD “Partner Punisher” with joey
Time: 15:59
Kevin
Partner WOD with Trencho!
14:00
Went to YQM’s grand opening.
With Corinna and Chris,
Row 4000m (250/person/time)
And do 3 rounds
1 Complex (DL, HPC, S2OH, Lunge, Lunge) @ 135/95#
25 Partner Wall Balls
1 Complex
25 Jump Over Box (24″)
1 Complex
25 KBS (53/35#)
1 Complex
25 HSPU
1 Complex
25 Burpees
Made it to 8 HSPU in final round
Phewf! It was a sweaty mess!
Corinna
Partner WOD “Partner Punisher” with Sarah: 16:22
Awesome work today Sarah!
800m run with Wallie who literally ran me the last 400m because he was trying to catch Rob B and his daughter Zoey! lol!
800m run with Rob B.
Awesome partner WOD with Kevin and CC! Need to use the 20lbs Medicine Wall Ball in my warm up and work on my RX HSPU’S.
Tons and tons of fun today!
Laura K
Took the puppies to the park for a run and play so I missed todays partner Wod! Thank God is all I have to say! After class Corinna took over the pups.
One mile run minus the med ball.
Time 10:01
400m
Time 2:09
150 sit ups.
Nice seeing everyone this morning. Ron is an awesome Crossfit kid Coach. Ron you are a natural.
Jeremy L
Mobility
Group warm up
Partner wod with Alex
Time : 19.xx great job Alex sorry I slowed you down on the run.
Went to check out YQM grand opening
Did the partner Wod with Craig and lance
Row 4000m (250 at a time then switch)
And do 3 rounds
1 Complex (DL, HPC, S2OH, Lunge, Lunge) @ 135
25 Partner Wall Balls
1 Complex
25 Jump Over Box (24″)
1 Complex
25 KBS (53#)
1 Complex
25 HSPU (scaled to Pike from from the toes fr the box)
1 Complex
25 Burpees
Finished 2 rounds + 25 box jumps + lance and Craig got there complex I ran out of time but had the bar over head so i finished the complex.
Jackie H
Group MOB & Warm up
Partner WOD – Julie, great job on the rowing!
75 Med Ball Situps
Run 1 mile with Med (Ball 8lbs)
75 Med Ball Situps
Thanks Kevin for coming that last 100m to help with the med ball, much appreciated.
Time: 2100
Thanks Julie you did awesome! Great class!
Jeff L
Group mobility
Over/under and side to side med ball game
Partner WOD with Craig
75 medball sit ups
1 mile med ball run (all Craig)
75 medball sit ups
Jeff L
To e was 21:13
Craig H
Group mobility and wu
Wod with Jeff 20# med ball
15 med ball situps
1 mile med ball run
75 med ball situps
time 21:13
Did YQM wod with Jeremy and Lance had a lot of fun doing this one with he guys. used 135# for he complex which is a pr but need to work on HSPU for future events.
Chris
Group mobility and wu
Wod with Rob B 20# med ball
15 med ball situps
1 mile med ball run
75 med ball situps
time: 14:52
Went to YQM’s grand opening.
With Corinna and Kevin,
Row 4000m (250/person/time)
And do 3 rounds
1 Complex (DL, HPC, S2OH, Lunge, Lunge) @ 135/95#
25 Partner Wall Balls
1 Complex
25 Jump Over Box (24″)
1 Complex
25 KBS (53/35#)
1 Complex
25 HSPU
1 Complex
25 Burpees
The updated forecast for Monday is looking a whole world better now.
But it could change 12 times again between meow and then.
Pool party is back on!!!
It’s now saying it’s gonna be nice on monday!!!
Sent from my iPhone
Group Mob and Warm Up – Under/Over
WOD
Partner Punisher (partnered with Jackie)
75 Medball Situps
Rowing 1600 M (sub for 1 mile run)
75 Medball Situps
Time: 21 Mins
Thanks for the extra pushes Jackie, I really needed it!
It’s three years today since my first wod (100m sprints hahaha!). If you haven’t seen the before pictures let’s just say some progress has been made. Somewhere along the way I moved from “someone who goes to a gym” to thinking of myself as a “Crossfitter”. What’s the difference? Well for me – everything. So if you aren’t sure where you are on the Crossfit spectrum try this:
You know you’re a Crossfitter when…
– you chose your hairstyle for those days that your arms can’t reach up with the blow dryer
– you can calculate a 1RM for any weight you’ve ever lifted
– you make your staff do burpees for saying “can’t” at work
– you think a lacrosse ball is your friend and rest days are the enemy
– your body lotion is A535
– you see a horrifying wod posted and you:
1. Go anyway because you need to work on all of your goats at once
2. Blow off a rest day because the wod looks so “fun” OR
3. Call in to work “sick” because the only open spot is in the middle of the day
– you explain to your non-Crossfit friends how the usefulness of lifting sox outweighs their questionable fashion statement
– your picture is taken during a wod and you’re more concerned with how much weight you have on the bar than whether the picture captured your “good side”
– you’ve been completely slammed by a wod and you still pick yourself up and help the last guy finish his burpees
– you’ve tanked a wod but you don’t worry about it because you’re already planning for the big PR you’ll have next time you do it
– you have SOOOO many things to work on and that makes you happy because this box is where you belong.
For all who have pushed me, cheered me or coached me, thanks for every sweaty minute of the last three year!!
Hey Sis,
I choose my role models carefully….yup…..ur still at the top of my list.
Amazed and proud of you…and as always very well said!
Congrats on your 3 years! You are most definetly a “Crossfitter!” 🙂
Awesome! Happy Anniversary!
Input = Output Heather, your living proof that hard work and staying consistent is the key to success.
Hahaha! A535!
Outstanding results because you put in the time and effort. Keep it up!
Congrats on your 3 years Heather! You are a true champion!
Congrats on 3 years Heather!!! You are amazing, whenever I talk about CrossFit and how it changes people’s lives, I use you as an example!
Loved your post. I am the one trying to hide my wooden weights that are on on my bar when the camera comes out at CFM lol.
Congrats on your three years. I wish you many more.
You amaze me! You lift heavy and look great doing it!! Congrats!
Congrats on this milestone Heather! You have earned this success! You are such a hard worker! 110% all the time!
Love it! Congratulations on all Vous’ve accomplished in the last 3 years! Vous are truly an inspiration!
Thanks Heather for being a great example of what crossfit could possibly do for me and exactly where I want to be at your age! (Had to throw that one in cause it is so true) You have certainly been my role model!
Group Mobility
Over/Under – Left/Right Relay Races
“Partner Punisher” with David
— 75 Med.Ball Situps (20#)
— 1 Mile Med. Ball Run
— 75 Med. Ball Run
Time: 16:16
Finished off with a couple 800m jogs with Chris and Robert.
Nice to do a Saturday WOD for a change!
Went to MCF for their last WOD and to get a workout in with some of my ladies.
Fight Gone Bad
Row for calories
Wall Balls 14# (they only go 9 ft for women…it was like Chritmas)
SDHP 55#
Box Jumps 20″
Push Press 55#
One minute at each station.
Rest 1 min
3 Rounds
Total reps: 242 Rx
I have never done this one before. It nearly killed me. Mind you I went really hard because I was the outsider hehe. I would like to do it again sometime when it is not so humid. FML.
Also, I got back on my box jump horse after falling down this week. I briefly contemplated going back to the 18″ box but talked myself into 20″. I am glad I did.
Way to conquer the box jumps Kimmy!
9 feet?! Pansies!
You should have said, I’m from CFM, I’ll go 10 feet.
Crossfit Kids was a blast today, 15 kids that moved to a TABATA WOD, learned how to to swing a KETTLE BELL, and finished with a fun game. Can’t wait till next Saturday.
That was a huge crowd! And you handled them well.
You are a natural with the kids Ron. Coaching is in your blood! Awesome job today!
The kids had a blast Ron! Another great job!
Mobility
Group Wu
WOD “Partner Punisher” with joey
Time: 15:59
Partner WOD with Trencho!
14:00
Went to YQM’s grand opening.
With Corinna and Chris,
Row 4000m (250/person/time)
And do 3 rounds
1 Complex (DL, HPC, S2OH, Lunge, Lunge) @ 135/95#
25 Partner Wall Balls
1 Complex
25 Jump Over Box (24″)
1 Complex
25 KBS (53/35#)
1 Complex
25 HSPU
1 Complex
25 Burpees
Made it to 8 HSPU in final round
Phewf! It was a sweaty mess!
Partner WOD “Partner Punisher” with Sarah: 16:22
Awesome work today Sarah!
800m run with Wallie who literally ran me the last 400m because he was trying to catch Rob B and his daughter Zoey! lol!
800m run with Rob B.
Awesome partner WOD with Kevin and CC! Need to use the 20lbs Medicine Wall Ball in my warm up and work on my RX HSPU’S.
Tons and tons of fun today!
Took the puppies to the park for a run and play so I missed todays partner Wod! Thank God is all I have to say! After class Corinna took over the pups.
One mile run minus the med ball.
Time 10:01
400m
Time 2:09
150 sit ups.
Nice seeing everyone this morning. Ron is an awesome Crossfit kid Coach. Ron you are a natural.
Mobility
Group warm up
Partner wod with Alex
Time : 19.xx great job Alex sorry I slowed you down on the run.
Went to check out YQM grand opening
Did the partner Wod with Craig and lance
Row 4000m (250 at a time then switch)
And do 3 rounds
1 Complex (DL, HPC, S2OH, Lunge, Lunge) @ 135
25 Partner Wall Balls
1 Complex
25 Jump Over Box (24″)
1 Complex
25 KBS (53#)
1 Complex
25 HSPU (scaled to Pike from from the toes fr the box)
1 Complex
25 Burpees
Finished 2 rounds + 25 box jumps + lance and Craig got there complex I ran out of time but had the bar over head so i finished the complex.
Group MOB & Warm up
Partner WOD – Julie, great job on the rowing!
75 Med Ball Situps
Run 1 mile with Med (Ball 8lbs)
75 Med Ball Situps
Thanks Kevin for coming that last 100m to help with the med ball, much appreciated.
Time: 2100
Thanks Julie you did awesome! Great class!
Group mobility
Over/under and side to side med ball game
Partner WOD with Craig
75 medball sit ups
1 mile med ball run (all Craig)
75 medball sit ups
To e was 21:13
Group mobility and wu
Wod with Jeff 20# med ball
15 med ball situps
1 mile med ball run
75 med ball situps
time 21:13
Did YQM wod with Jeremy and Lance had a lot of fun doing this one with he guys. used 135# for he complex which is a pr but need to work on HSPU for future events.
Group mobility and wu
Wod with Rob B 20# med ball
15 med ball situps
1 mile med ball run
75 med ball situps
time: 14:52
Went to YQM’s grand opening.
With Corinna and Kevin,
Row 4000m (250/person/time)
And do 3 rounds
1 Complex (DL, HPC, S2OH, Lunge, Lunge) @ 135/95#
25 Partner Wall Balls
1 Complex
25 Jump Over Box (24″)
1 Complex
25 KBS (53/35#)
1 Complex
25 HSPU
1 Complex
25 Burpees
Made it to 8 HSPU in final round