WOD: “CrossFit Total”
3 attempts at 1 rep max
Back squat
Shoulder press
Deadlift
Combine weights from each exercise for score, post to comments.
The Saturday morning crew appreciated the dry Thanksgiving weekend weather during the run portion of "Francy".
Don’t forget…Saturday, December 5th we will be participating in the fundraiser WOD dedicated to the soldiers of Fort Hood. To donate please click on this link.
Does CrossFit put you in a good mood?
by Amy Hollingsworth
We have all heard about the benefits of regular exercise. This article talks about exercise and it’s role in reducing stress. Of particular note is the discussion of the impact of exercise on digestive health. In addition to reducing stress, exercise can improve sleep. Most of you are probably noticing better sleeping patterns (except when you are checking the next day’s WOD). If you aren’t, it may be your body is still adapting to more strenous exercise or your nutrition is off.
Even though my particaption in the WODs has slowed down significantly, just being around the energy in the box puts me in a great mood. That combined with the physiologic benefits of CrossFit training are a win-win combination in my eyes!!
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Hmmm…how’s 1 out of 3? Not great, but I’ll take it. Squat 245 (5# PR), Press 125 (10# below PR), Deadlift 315 (15# below PR) for a total of 685.
I did better than expected on the press and deadlift and have room for improving on the squat (for starters). My numbers are 265 squat, 140 press and 325 deadlift. I’m looking forward to tomorrows WOD!
squat – 315, shoulder press – 160, dead lift – 325 — 800
Hey gang, I just got this email from Poulsbo Running and thought that you might like to come hear one of our awesome coaches lecture tomorrow night!
“Short notice, but we are hosting a lecture series beginning tomorrow night, Dec. 1st at 5:30 pm at the store (Poulsbo Running)
Dan Hollingsworth PT, OCS, ATC and Karen S. Leitz PT, DPT will speak on the following:
- learn how to recognize, prevent, and treat running related injuries
- improve your training program to maximize your potential
Hope to see some of you, oh……it’s free of course”
Great picture Amy, it was a pleasure meeting you at the 101, DC CFBV
squat-345, press 145, d/l 385 total-875. this is totally embarassing. i lost 20 points off of my last total
Thanks for having me, I had a great time and wished I didn’t have to come home! Will see you all again very very soon!!xoxoxo
I am so glad that picture of Amy got posted. She is an inspiration!
KCF is most certainly my “happy place” and I am so happy my kids are exposed to such a wonderful environment.
We all know what a rock-star Amy is… glad the rest of the world is now informed too! Awesome, Amy, awesome!
My job is extrememlyl stressful and I can definitely tell that Crossfit has become a major tool in helping me manage that stress. Before Crossfit, I would “workout” everyday but in some ways, it added to my stress level… this probably has a lot to do with not working out hard enough and spending WAY TOO MUCH TIME in the gym trying to squeeze in all my weight lifting exercises. I love that I can get better results (muscle soreness and results that I can physically see) in less time spent in the gym. My family can also tell by my mood if I have done Crossfit or not on any given day (I’m not sure if that is good or bad! Supposedly I’m happier and more patient when I have done Crossfit.). The hour per day that I dedicate to doing Crossfit is the best use of my time, just ask my employer or my husband… they would agree too! I also agree with Alan, I love that my kids can see what I’m doing when I’m at the box… they know Crossfit is a priority and often ask me to count their burpee reps when we are at home.
Hey guys, check out the CrossFit affiliate blog to see a pic of Amy banging out some pull-ups. http://www.crossfit.com/cf-affiliates/
I’ve noticed a lot of positive changes in myself since getting back on the wagon a month ago. Some of them are a better overall attitude, more energy during the day and a better self image. Plus it’s another activity for Ang and I to do together which is always good. Exposing McKenna to it is also making her want to be more active and asking less for movies.