Wednesday, July 17, 2013

>> nancy got all nuts.

Great work getting through Nancy today. She’s a little nuts. If it was your first time doing the benchmark workout, rest assured that your subsequent attempts will shave minutes off your time. Always give yourself a break the first time you’re doing a benchmark WOD; there’s nothing like feeling the wrath from one of the girls.

071713 WOD

A. AMRAP in 5:00 with teams of two:

Partner 1: 100-meter run with wall ball

Partner 2: 4 hollow rocks, then static hold

If partner 2 drops before 1 returns, 5 burpee penalty for both.

B. Press

3 x 5

Add 5# to last time; if you missed that week, do not increase.

C. In 3:00

60 double-unders

ME pull-ups

Rest 1:00

In 3:00

60 double-unders

ME handstand push-ups

Rest 1:00

In 3:00

60 double-unders

ME weighted sit-ups (35/25)

Score is total reps of max effort movements.

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HAPPY BIRTHDAY, LEAH!

Leah has a special place in our hearts — she was the first new CrossFitter to join us after we took over last year. She’s stuck with us this ever since, and it’s been exciting to watch her progress.

Leah’s bodyweight movements are awesome (her push-ups, pull-ups and other movements are always legit!); her strict press and other strength numbers are impressive; and her running is freaking fast. She’s the total CrossFit package.

We wish we could take credit for it, but the lean, mean, athletic machine has been training for a long time.

Leah, who’s the definition of multitalented, is strong in the kitchen as well. She recently graduated from the UHMC culinary program and went on to land an amazing position at Mama’s Fish House. Catch her at the gym and she will show you photos of some of the food she’s created.

Leah is driven and excels in so many areas. We can’t help but be inspired by her example — in and out of the box.

Have a great birthday, Leah! We love you!