Month: January 2013

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Reminder: Saturday Class Times

830 CFE

930/1030 CF: Childcare is only available at 930 Class

 

WU: 6M Hoover Ball (4/6/8)

MOB: Shoulder/Hip

MOD:

Kip/Butterfly Pullup

Thruster Movement Pattern Review : See Demo Video: http://youtu.be/AqSuHN5ecc8

 

WOD: “FRAN”

21-15-9

Thruster (95/65)

Pullups

LV1: DB(20/10) Low Bar PU

LV2: DB (35/25) Jump PU

LV3: (65/45) Band PU

LV4: Rx’d

LETS GET SOME PR’s!!!!

484866_10100419451238487_346540732_nCFE:

Dynamic WU

MOB WU

400m Rest 60s

800m Rest 90s

1600m Rest 120s

800m Rest 90s

400m

 

CF:

WarmUp: 3 Rds:

5 Burpees

10 T2B

15 Air Squats

MOB: Wrists/Trap/High Rib

MOD: Hang Clean 8 by 3 Starting at 80% 1RM

WOD:

100 Dbl Unders

25 Wallballs (20/14)

75 Dbl Unders

25 Wallballs (20/14)

50 Dbl Unders

25 Wallballs (20/14)

LV1: WU: 3 Rd: Row 250m/15 Situps. WOD: 50 Parallette Step Overs/25 Box Wallballs(8/4)

LV2: JR: 200/150/100. WB (10/6)

LV3: JR: 400/300/200. WB (16/10)

LV4: Rx’d

 

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CFE:

Dynamic WU

MOB WU

6 by 400m

90s Rest

 

CF:

Lateral Dynamic WU

MOB: Overhead Work/Lat Work

MOD: Push Press

5 by 5

WOD: 4 RFT

13 Box Jumps (24/20)

7 Split Jerk (115/85)

400m Run

LV1: Step Up 12/(35/15) Shoulder Press/Row

LV2: Step Up 16/(65/35) Push Press or Jerk/Row

LV3: (95/65)

LV4: Rx’d

 

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CFE:

Partner WOD

Row/Run 200’s

 

CF:

Dynamic WU

Junkyard Dog

MOB:

Shoulder/PVC Jerk Movement Pattern/Snatch Review

MOD: Push Jerk

8 by 3

WOD: 3 RFT

10 DL (135/95)

10 Situps

10 KB Snatch (53/35)

50m Bear Crawl

100m Sprint

LV1: (55/35) DB C/J (15/5) Row 250m

LV2: (85/55) DB SN (25/15) Row 250m

LV3: (115/75) (35/25)

LV4: Rx’d

 

 

711601_10151352646784070_1053100793_nI grew up in East Tennessee in a town called Rogersville. There is no denying I am from the South because I have the awesome accent to prove it. I was raised by my grandparents and grew up on a cattle farm. Growing up I was never athletic. I was sick all the time. I suffered from  asthma and allergies.

I earned my Bachelor’s degree in Criminal Justice at East Tennessee State University December 2006. I became a Trooper for the Virginia State Police in 2007.

I married my wonderful husband Jacob in May 2007. He has been a great blessing to me. He has pushed me to do so much more than I thought I could do. We were stationed in Alaska for 3 years. That was an adventure for sure. We have two boys Kane (3) and Eli (1).

I started Crossfit in January of 2012. We were stationed at Fort Leonard Wood at the time. They just opened a box called Dropping Plates Crossfit. I was immediately addicted. Just like everyone else, I had gone to globo gyms and did not get the results I wanted. Crossfit made me feel confident and strong. Starting out I could not even snatch 65lbs and I did pull ups on the biggest band there was. We moved to Clarksville, Tn July 2012 and I started going to Crossfit Solafide. It was a little intimidating at first because there were so many awesome athletes there. I have grown so much at this box as a person. I have gotten stronger physically and spiritually as well. I have made lifelong friendships. Crossfit Solafide is a great box with awesome coaches that have encouraged me to strive for more than I ever would have on my own.

I set my mind to an 8 week Nutrition Challenge on January 1st   and I am half way through. So far I  have lost 2 inches on my waist and 2 inches on my hips and 8lbs on the scale. Most importantly I just feel better!  Even though I am horrible at running, I am signed up to do my first half marathon March 9th   with the CFE group at SolaFide. Today while running 5 miles I had all kinds of emotions: pain, tiredness, and excitement! Even though I grew up with asthma and I am bad at running… I am still doing it. There are probably a hundred reasons that I could just quit…but I will never quit because I am determined and I know that the power of accomplishment is going to be an awesome feeling.

528843_10200619108348026_1666986513_nCFE:

20M AMRAP

200m Run

30s Rest

CF:

Weeks Programming by Coach Rob

Dynamic WU

MOB: Quad/Hamstring/Ankle

 

MOD: Clean Pull 8 by 3

See Demo Video Here:

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98

WOD: AMRAP 12M

10 Front Squats (95/65)

5 Muscle Ups

LV1: PVC Zercher Squat/Low Bar CTB PU

LV2: (35/15) Frankenstein Squat/Jp CTB PU or Ring Row

LV3: (65/45)/Band CTB PU or Ring Dips

LV4: Rx’d/Band MUp or CTB Butterfly PU

Kip Muscle Up Demo Video Non False Grip: http://www.youtube.com/watch?v=poJbmOYWceI

Miranda Demo: http://www.youtube.com/watch?v=6MC7kTrmQO8&NR=1&feature=endscreen

Camille Slow Mo Demo: http://www.youtube.com/watch?v=FKcnpJSAsbo&feature=fvwp&NR=1

 

 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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