Month: March 2014

282845_10152263729014449_532314541_nCFE:

MOB

DYNWU

25M AMRAP

Endurance Cindy

5 Pullups

10 Pushups

15 Air Squats

400m Run

 

 

CF:

MOB

 

A. 15M Muscle Up Progression/Skill Work

 

B. 15M AMRAP

3 Muscle Ups

6 DL (225/185)

9 Box Jumps (24/20)

 

C. $$ Optional $$

2 Rounds All Out

400m Sprint

50 Abmat SU

 

970851_762332913779230_196256090_n4 Down….1 More to Go!!! Last Open WOD 14.5 will be Released Tonight!! Join us for a MOB WOD today at 10:15am.

CFE:

MOB

DYNWU

400m/40 Slamballs

800m/60 PVC GM

1600m/100 DBUs

 

CF:

MOB

A. GWOD:

2M Plank Hold

50 Grasshoppers

1M Plank Hold

 

B.

Push Press w/ 3s Pause at Top

3-3-3-3

Push Jerk w/ 3s Pause at Top

 

C. For Time:

27-21-15-9-6

Box Jumps (24/20)

DBUs

Hand Release Push-Ups

Abmat SU

 

D. $$ Optional $$

3 Rds:

15 GHD

15 T2B

 

 

   

 

1Athlete of the Month: Lee and Jane Loggins

Lee and I are very surprised and proud to have been chosen athletes of the month at CrossFit Solafide. It really is a wonderful honor!

Lee and I met in high school. We were both athletes. Lee played football and I was a gymnast, we both competed at state championship levels. We were always active in athletics and married soon after high school. However, that was very long ago! Thirty-five wonderful years ago to be exact!

Today we make our home in Clarksville. Lee and I raised three wonderful children, who are now successful adults. We both have had successful careers, Lee’s in the Army and mine with the Department of Defense Schools as an educator. While raising our family we always tried to keep our family fit. We worked out together for years, either in team sports or doing some type of group fitness classes either weights, aerobics or dance.

Eventually the somewhat boring routine of fitness classes left Lee and I looking for another challenge to keep ourselves healthy, fit, flexible and strong. Our regular classes at our old gym were no longer motivating and not as challenging as they once seemed. We stopped working out, tried running, lifting on our own but soon found we were quickly getting out of shape.

Luckily we ran into a friend from our old gym while shopping at the commissary. She looked great and we asked her what kind of training she had been doing. She said she also had left the routine of our former gym and was now a member of CrossFit Solafide.  She started talking about how great the WOD’s were and how we could scale??? Both Lee and I didn’t quite understand what she was talking about but Lee decided to check out the Box at CrossFit Solafide.

2In May 2013 Lee signed us up for the Free Community WOD at CrossFit Solafide. We both went to the Box, not really sure of what to expect. We were told to write down the WOD on white boards, we didn’t have any idea what the acronyms meant, we wrote them down and waited wondering if we could actually do this thing called a WOD. Soon a very fit coach came and took time explaining the WOD in great detail. She spent time demonstrating moves and explaining that CrossFit was about functional movement and fitness for life. We then moved on to the warm up and WOD. We ran fifty meters as part of the warm up. I was totally winded after just a fifty meter run, however Lee still looked strong. I knew at that moment I was totally out of shape and worried if I could complete the rest of the WOD. That first WOD lasted only ten incredible minutes! Lee and I were sore for a week. Both of us knew CrossFit Solafide was the fitness challenge we had been looking for.

In June 2013 Lee and I completed On Ramp and then quickly moved into Progressions classes. Thank goodness for Progressions and our wonderful coaches who taught us about mobility, dynamic warm-ups, all of those WOD acronyms, safe movements and safe techniques while lifting. They also taught us how to scale the WOD! We timidly moved out of Progressions and into regular classes in August, making sure to tell each coach in charge of the WOD we were new and had just left the safety of Progressions.

Since beginning classes in August Lee and I have learned so much from our coaches and fellow athletes in the Box at CrossFit Solafide.  Lee has developed strength and flexibility and is happy to be a member of the Masters Men’s 55+ category. He runs faster, can do pull-ups and now climbs the rope with ease! He is motivated to complete in the Open WOD’s next year and compete in his Masters 55+ age group.

I have gained flexibility and strength while working out in the Box. My body feels at ease doing some of the gymnastics moves I did over thirty years ago. I can hold a handstand and have a pretty good bridge hold for a 52-year-old woman.  I still have not made it to the top of the rope but I will get there. It is one of my fitness goals.

CrossFit Endurance classes have helped both of us develop the stamina to actually go out on long runs, sprint and push ourselves farther than we ever would have in the past. We are not the fastest athletes and can’t run the farthest but we are persistent. We enjoy the time together running the roads near the Box under a full moon on cold dark winter nights. Endurance classes also are a wonderful way to relieve workplace stress!!

3Lee and I always felt we were health conscious in our eating and nutrition until we completed a 21 day Nutrition Challenge in November 2013. During this challenge we learned to eat cleanly, control portions and eat food to fuel our bodies for fitness. We now feel better physically and mentally, have lost weight and cook many more of our meals at home together. We recommend the Nutrition Challenge to everyone.

After being an athlete in the CrossFit Solafide family for ten months Lee and I now understand the real meaning and benefits of functional fitness. What we do in the box is applicable to life: lifting, carrying, climbing, running, staying flexible, staying strong, what we do in the box keeps us prepared to live as active healthy adults. For Lee and I, active and healthy “middle aged” adults!

We are thankful to be part of the CrossFit Solafide family. We appreciate our coaches who guide us through the WOD’s, offering advice, motivation and scaling movements. We are also grateful to the other athletes in our WOD’s that motivate and challenge us to keep on working. Lee and I are proud to say we are part of the CrossFit Solafide family of athletes. 

 

Friday Night Lights @ 5PM.

Come and do the Final Open WOD 14.5 with Us!!!

All other Classes today will be the Following CF WOD:

 

CF:

MOB

DYNWU

 

A. 10M EMOM

7 KBS (53/35)

7 Goblet Squats (53/35)

7 Push Press (95/65)

 

B. For Time: (95/65)

21 Power Clean/3 Burpee over the Bar

18 Power Clean/6 Burpee over the Bar

15 Power Clean/9 Burpee over the Bar

12 Power Clean/12 Burpee over the Bar

9 Power Clean/15 Burpee over the Bar

6 Power Clean/18 Burpee over the Bar

3 Power Clean/21 Burpee over the Bar

 

C. $$ Optional Endurance Cash Out $$

***Rest 4M after WOD.

8M. Complete a 50m Sprint every 30s. Rest in Remaining Seconds.

At the End of 8M Complete 50 Air Squats then:

Sprint 400m for Time.

1969282_10152263749369449_476578324_nDont forget we have our CFCore Class tonight at 5PM!!

Also a Reminder that ALL Kids/Teens Classes are Cancelled this Week!!

CFE:

MOB

DYNWU

WOD:

5 RFT

20 WB

800m Run

 

 

CF:

MOB

 

A. 15M Muscle Up Progression Work Utilizing Rings and Bar

 

B. Row 1000m for Time

 

C. 20M AMRAP Ladder

Thruster (115/85)

Burpee to Plate (45/25)

1,1. 2,2. 3,3. 4,4. 5,5. Continue increasing by 1Rep until time Runs out. Score last set Completed. 

 

D. $$ 2 Rounds $$

25 Hip Ext

25 Reverse Hypers (50/30)

2M Foam Roll 

 

1001558_10152263723919449_2130811251_nCFE:

MOB

DYNWU

TABATAS:

Air Squats

K2E

Box Jumps/ Step Ups

Lunges

Cal Row

 

 

CF:

MOB

A. GWOD: For Quality

3 Rounds:

5 Skin the Cats

5 Candlesticks

10 ALT Pistols

 

B. 

2s Pause Front Squat 

3-3-3-3

2s Pause OHS

3-3-3-3

Keep Load as Light as Needed to Perfect Form. Increase to Moderate Load.

 

C. 8M AMRAP

100m Sprint

8 Burpees

8 Abmat SU

 

Rest 4 Min.

 

D. 8M AMRAP

8 Hang Clean (115/85)

8 Push Press (115/85) 

 

 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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