Warped Beauty Standards

Check out this blog written by a woman talking about her incredible fitness transformation. It is for all the women out there who are afraid of bulking up and lifting heavy. Very inspiring, thanks Kristen!

Just In Time For Summer

Pamela is a new addition to my 6:45pm Women's class and has already had amazing success. Here is a pic of Pamela at her birthday party before she started doing Crossfit and eating Paleo. In 45 days she has lost 10 pounds and 16 total inches, truelly inspiring! Before Pamela joined us here at Crossfit she was a vegetarian since a very small age. Pamela has been following the Paleo diet and added protein back in her regime which she claims has helped her with this weight loss. She is now one of my Spartan clients, and I expect her to stay on this path and continue to get amazing results!

Way to go Pamela!!!!!!! Proud of you girl!

Holiday Throwdown

Now that everyone is stuffed and over the Thanksgiving food fest, the Challenge begins. This is for any and all of the ladies in my indoor Crossfit classes. Today we will begin our 15 day Holiday Challenge which includes daily food log with checks, strict Paleo eating, benchmark workouts, and good old fashion fun! Setting goals and having people around you to hold you accountable is the best way to see results. I will not allow the acceptance for laziness and overeating to creep up on me during the holidays, I will take control over my choices and my decisions.

What's Labor Day?

Instead of taking the day off and eating like crap, I decided to start my 3 week challenge of eating Paleo perfect foods without fault. I worked all day, ate well, and got a good workout in at the end of the day.

Day was as follows:

3 oz tuna
3 Tbs almond butter

turkey burger with avocado on spinach leaves
1/2 cup grapes

kale and mayo wrapped in 3oz turkey
almond butter

spark/catalysts

eggs, pork sausage, veggies cooked in oil
1 apple

Workout:

10-1 SDHP and Burpees
1-10 HSPU and chest 2 bar Pullups

Bootcamp WOD 8/28

 
4 Rounds X 10 Reps
DB shoulder press
sprawl
3 Rounds X 20 Reps
lunge jump
pushup
2 Rounds X 30 Reps
thruster
DB ab mat situp
1 Round X 40 Reps
wall ball
burpee

The Big, The Bad, and The Ugly

 
So today Sara, a PT client and dear freind, came into the gym ready to kick some ass. She had a new determination about her and I was pumped. You see, Sara is kind of a baby when it comes to caluses and tears on her hands. So normally she does jump pullups off a box in lower reps. Today we used a band and she rocked out about 50 on her own. Her very last set she didn't let go of the bar until she was done....and the result was rips! She freaked out for a few minutes, but then realized how exciting it was to get the pullups and soon got over it. This was a huge acheivment in my book, way to go Sar Bear!!!!!!!!!

Learning

 
HHHHMMMMM, now what are these silly girls up to? Well, Turkish Get Ups of course. Their WOD consisted of Turkish Get Ups and Goblet squats, two exercises they have never done before. The Get Up is a concentrated movement for total body and focuses a lot on core.

Expect the unexpected which is Crossfit.

Wallballathon!!!

 
3...2...1...wall ball. The 6pm women are getting after it and fightin it out through the heat. The weather is already smokin and summer has yet to truely hit. This means we all need to be very conscious of staying hydrated throughout the day, and especially during workouts. Taking this for granted can be fatal. Be good to yourself, drink lots of H2O.

Hulala!

 
 
Yesterday the Crossfit Women joined up for fun hike up the Hill of Life and followed it up with some more fun in the sun at Hula Hut. Thanks to all you ladies who made it out, I had a blast getting to know everyone even better! And you all better make it to classes today!

Ass to Ankles

 
Whitney does a great job of getting below parallel on every one of her squats. This is the perfection we as Crossfitters should be aiming for every time we step into the gym. Technique and movements should be flawless. The workout today was 5 rounds of:

65# Squat cleans X10
10 pullups
200 M sprint

Silly Girls!

 
The Crossfit Indoor ladies got done with their gruelling workout coached by Mrs. Carey Kepler and had just enough energy left to throw up their guns and pose for the frame! Crossfit Womens classes are growing quickly, so make sure you get your spot. In May we will be opening up a 5:45 AM Womens class on Tuesday and Thursdays, and many more classes to come!