2 rounds of:
5 Squat clean and press (bar)
Work to heavy deadlift
Max weight pull ups, 2-2-2-2-2
followed by: 50 Sit ups, 30 Russian twists, 20 Hollow rocks (not for time)
Post deadlift loads and weighted pull-up loads to comments.
The countdown is ON!!! John has been CrossFitting for five months and has lost 86lbs! The countdown to 100lbs has begun — when John reaches 100lbs, we ALL are doing 100 burpees to celebrate!! GO JOHN GO!!!!
MWOD Assignment #2:
Psoas flossing and biker hips
Do the MWOD and post results to comments.
I started CrossFit when Ryan opened the gym. I was training to climb the Grand Teton’s. Rock climbing is a passion and CrossFit added another layer of fitness for the climb. During the rigorous training schedule I developed some knee swelling and unacceptable pain. MRI and consult with Dr. Jim Bothwell = draining of both knees and scheduling surgery for AFTER the climb. I was not stopping the training and I climbed the Teton’s! Following the climb Dr. Bothwell performed knee surgery for a “cleanup” and the recommendation that I have bilateral knee replacement which left me feeling defeated. I rehabed with therapists to my new found max. . NOT! I felt weak, fragile and literally couldn’t climb a flight of stairs. I was left with no quad strength. I could barely walk in high heels. Those who know me know that I love my high heels!! I was not myself….
So, 6 months ago I came back to CrossFit Seven (with a push from my husband David), and I stood on the sidelines for things I couldn’t do and did what I could. Ryan Shupe made suggestions and modified the program to facilitate my strengths and minimize my weaknesses, bringing me back into the game… no longer on the sideline. Some workouts are killer and others I kill. A huge thank you to Ryan!
The Crossfit Seven family is motivating. They provide support and a feeling of community that inspires you to show up and grow. It is a blessing to be in the presence of like minded people who are REAL. No faking it here!
My diet is mostly paleo with the addition of wine and or cocktails. I wish my diet was more clean but David and I are realists. I love to cook, and he loves to eat. We have it right 80% of the time.
I wear 5 fingers because I am continually working on stability / proprioception issues as it relates to balance and strength-5 fingers require me to do the work.
Post thoughts to comments.