Workout of the Day
15:00 Build up to a 5RM HBBS (Sub Maximal/No Failure)
x150 Abdominal LVL 1-3
x100 Pushups LVL 1-3
Barbell mobility that’s gonna make you want to go into that pain cave. Don’t
Workout of the Day
Every :60 x12
Perform x1 DL (increase load each effort)
All Bars start @ 135/95
After Final DL
x50 DL @ 135/95
Untacking the hammie and opening up the high hip.
As many of you may have seen on Saturday, we are making awesome progress on the gym expansion. Yay for more space!
A few things to note as we continue to try and make this transition as smooth as possible:
1. Please use our back entrance to enter the gym.
2. Childcare area and Tina’s office have now been moved to the new space.
3. We welcome anyone willing to help with the demolition and transition
Again, thank you for your patience!
She’s like the Stealth Fighter Jet. She enters quietly…under the radar…smiles quietly, pretends nothing out of the ordinary’s about to happen, and then BAM! She destroys the WOD like it was no big deal. And then she smiles again. She was part of team Shogun Crossfit that became the fittest in Asia 2014. No big deal.
She and her husband, John, have been here for a few months but will be heading on to North Carolina in a few weeks. She is pregnant with their first baby (girl)and still performing like a beast! We asked Allison a few questions so we could get to know her better:
How/why did you start Crossfit?
Allison: “I was a runner before I started doing CrossFit. But, it had started to get a little monotonous. Around the same time as I was struggling to get my miles in, one of my best friends got her Level 1 and forced a group of us to join her in a workout, Fran. “How cute”, I thought (or judged), “there are names for workouts!”45 minutes later, I finished. I had just had my ass handed to me. I only used a 45# bar and did every single one of the pull ups strict, but, I was hooked.”
How long have you been doing it?
What are your favorite and least favorite movements?
Allison: “Favorite: Handstand Push-ups, Shoulder to Overhead movements, Double Undersm Muscle Ups, Cleans. Least Favorite: Muscle Ups, Snatches, OHS.”
What have been the benefits of it to you?
I want our kids to know what it means to be healthy and active.
I want to inspire others to push themselves outside of their comfort zone; amazing things will happen when you allow yourself to break through fears or complacency.
Outside of CrossFit: I am working to get my Masters in Speech Pathology. In my perfect world, I’ll find a wonderful job in the school system that our kids are enrolled in so that our holidays overlap…and I like summers off :)”