Workout of the Day
31 Jul 2015
Snatch – work up to 1RM
12 min alternating EMOM
Odd minutes – 6 alternating pistols
Even minutes – Max rep power snatch at 50% of the days 1 RM
Post loads and reps to comments.
CrossFit… This stuff isn’t for me.
(This is a great testimonial from a member of Black Bolt CrossFit in Cary, NC. Those of you doing the Poulsbo Marathon Training Program, read carefully. Also, feel free to share this with your other runner/endurance athlete friends.)
Pass. It isn’t for me. I’m not competitive. I just like to run. I am not interested in being part of this so called “cult” and I’m in great shape just running. I’ve been running for 15 years and I like how I look and am content with logging loads of miles because that’s what I like to do.
That’s what I said every single time someone told me I should give CrossFit a try. To be honest I was a little nervous, those gyms seemed to attract some pretty intense people and I wasn’t sold that I would like it. My fitness life consisted of logging hours and hours of miles, short runs during the week, long runs on the weekends, religiously. I was averaging anywhere between 40-50 miles per week.
Long story short, I gave into the persistence of my sister-in-law and went to my first CrossFit class in January of 2012. Buckets of chalk, barbells, kettlebells…but wait, no treadmills, no elliptical, no TVs, not even mirrors. Intriguing. These people all look amazing, and they happen to be ridiculously nice…the mystery continues. I all of a sudden don’t feel so “in shape”. I did my first week of intro classes and was hooked!
After joining CrossFit I started to see a complete transformation of my body AND my running ability. I achieved the holy grail of fitness, I started to see my abs – can I get an Amen? So wait, let me get this right, less miles and I am faster with abs?– impossible. I promise it’s true. I started getting more and more into CrossFit and getting leaner and stronger . I never stopped running after I joined, but I started reducing my mileage. All of a sudden I was only logging 20-30 mile weeks and getting BETTER race results. This was a huge mental shift for me, I always believed the more the miles logged the faster I will eventually become. CrossFit has proved to me otherwise.
To put things into perspective I will give a few examples. Prior to CrossFit my best 5K times were always between 25 and 27 minutes. To date I am proud to say my best 5K time is 21:20! In terms of 10Ks I was averaging about 55 minutes and am now consistently running 50 minute 10ks. My half marathon times have gone from the struggle to break 2 hours to my most recent half (of which I logged my fewest training miles) and hit 1:51! My marathons have gone from averaging 4:45 – 5 hours to running 4:30s or less. Although the improvement in times may not seem major it is to me. When I look over the past 15 years of running was running the same pace and getting the same result over and over. Since joining CrossFit its sparked my curiosity on how fast I have the potential to become.
I get pretty emotional thinking about how CrossFit changed my life, the most significant of those changes are things you can’t see. It improved my confidence (I may be small but I can lift a crap ton of weight!), it improved my inner motivation to embrace change and push harder, and it improved my circle of friends. Little did I know that I would end up having over a hundred (that’s a real number) new friends! You can’t put a price on that.
You can see her before/after pics and race times here: CrossFit… This stuff isn’t for me.Read more
30 Jul 201520 min AMRAP 5 Muscle-ups 10 Dumbbell push presses (45/30 lbs.) 10 Stone over shoulder (50/30 lbs.) 10 Toes to bar 400m run Power Hour: "Heavier DT" 5 Rounds for time 12 Deadlifts 9 Hang power cleans 6 Jerks Weights start at 155/105 (lbs.), and increase 5-10 lbs. each round. Read more
27 Jul 2015WOD: 4 Rounds, each for time 500m row 15 Hang power snatch (95/65 lbs.) 10 Pull ups 50 Double underss Rest 4:00 between rounds. Post times to comments. Join Us For A Jump Rope Clinic On Thursday August 13th, we will host the Bainbridge Island Rope Skippers for a jump rope clinic from 7-9pm. This [...] Read more