Strength/Skill Work:Single support deadlift
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Thrusters (70% of thruster 5RM not to exceed 95/65lbs)
Burpees
For time.
|
||||||
 
 |
091216 Wednesday20 comments to 091216 Wednesday |
 
 |
||||
|
Copyright © 2012 CrossFit Asheville - All Rights Reserved |
||||||
Karl,
You are my Hero!
Randy,
Notwithstanding, I am not going dancing with you!
Karl rocked on Saturday, no doubt. UGGGGHHHHH…thrusters and burpees on 4 hours of sleep…this is my punishment for procrastinating.
Name Time Thruster Wght SSDL Wght
Jessica 11:25 28lbs 38lbs
Shawn 12:54 60lbs 65lbs
Carly 13:38 55lbs 95lbs
Annie 11:59 38lbs 38lbs
Betsy 13:41 32lbs 48lbs
Amanda 12:07 28lbs
Daniel Smith 10:29 95lbs
Loren 9:15 65lbs 65lbs
Eva 11:18 42lbs 75lbs
Terumi 11:52 38lbs 55lbs
Amy 12:01 22lbs 33lbs
Tamara 17:02 55lbs 55lbs on the R
TBC…
My punishment for procrastinating is that I still have so much grading to do, and that I had to accept an unplanned and unwanted rest day. ARRRGH!
Wow. That was a high gravity day! Anyone have any good pointers on how to deal with those?
9.20 class you ALL did Awesome – after just finishing that WOD it was really inspiring to see people go after it! WOW i do not know what impressed me more the insanity of doing it or how well everyone did at it!
i am so OUT of it i forgot to congratulate my own 8.40 class – everyone in there did amazing too! except i really could not watch as i was in my own private you know what.
I hope you all won’t mind me using the board as a personal platform—today is my birthday and I just have to share…
Last July I decided that I wanted to give myself the gift of better health and fitness for my 35th birthday. I was the picture of poor health—50 lbs fat from a diet that consisted primarily of cheese and bread – weak and stiff from little movement and no exercise. I had tried and failed countless times to begin a gym routine and/or stick to a new diet. My failed attempts left me so discouraged that I had little faith that I was capable of accomplishing my goal.
Fortunately, I stumbled into CFA. I have never been more nervous than I was on my first day. I circled the parking lot several times before I parked and committed to walking in. It was hard and scary—and my body was more out of shape than I’d imagined. I was so sore that I hobbled and winced for a full two weeks. I think I asked Shanna repeatedly during those first sessions if I was too out of shape for Crossfit. To which she answered simply—“Nope.”
So—here I am—35 years old and 35 pounds lighter and much stronger (mentally and physically)—and the point of all this blathering…is to say THANK YOU! Thank you to the community, especially 6amers, for making CFA so damn fun! Thank you to our awesome coaches—for endless support, motivation and inspiration and for helping me accomplish what I didn’t believe I could. This is the best birthday ever!
Everybody at CrossFit is my hero. Really.
Happy Birthday Betsy! That is an AWESOME and inspiring story!
That’s awesome betsy! Happy Birthday.
First of all, Happy Birthday, Betsy! I am so proud of you, woman! And to build on what you said…
Second of all, special thanks to David, Daniel and Shanna for getting me through the WOD this morning. That was the closest I have ever been to thinking that my body really couldn’t do the work. I know I feel like crap, and I know I only had four hours of sleep, but that WOD would have been a killer regardless. When my brain and my body are both telling me that there is no way I can do one more thruster, I can’t tell you how important it is to have someone next to me telling me to pick up the damn bar. It truly shows how important our community is. It also shows me how much CrossFit has contributed to my mental strength…because there was no way I was going to strip weight off the bar or walk away, no matter how long it took. At some point you realize that it is not important to have the best time or to set a PR every day. Sometimes getting the work done is enough.
Finally, after lunch, I stopped by the YMCA to say hey to my old trainers. I haven’t seen them since I started CrossFit in June. Jesse at the Y was the one who first pushed me, the person who introduced me to CrossFit, and the reason I am a CFA today. I walked in the door of the Y, and their jaws literally dropped. To their credit, the first thing they commented on were my calluses, hahaha. They wanted to hear all about the competition, and they were very excited to tell me their CrossFit Total, max clean, push press, etc. We laughed for a long time about how Jesse used to push me…all he would scream was “how bad do you want your bikini and belly button ring back?” Hahaha. How far I have come. I clearly remember staring at the pullup bar at the Y thinking “If I can ever do ONE pullup, I am going to quit. That’s all I need.” So, thank you to everyone at CFA for helping me get to that next level. I love my trainers at the Y and am so grateful for how they pushed me…but the Y was never a community to me. Being part of the CFA community is what has pushed me well past that first pullup.
Betsy- I am so proud of you! Happy Birthday.
P.S. My arms were so sore/exhausted today that I couldn’t erase the board at school. That was one workout today!
i just realized something….Shanna’s maiden name was deSade, wasn’t it??????
that wod was sick!!!!
i think tomorrow will be a rest day
Happy Birthday Betsy and thanks for sharing your story!!
Happy Birthday Betsy. Good job!
15 minutes exactly at 65lb thrusters…I need to work on time
Wow.
I haven’t achieved yet what you all have (weight loss, bikini bodies, belly button rings…), and I may never (I think I’m too old for that), but I will keep pushing myself to get better.
I’ve only been in CF proper (ie, not on ramp) since early November, and Betsy, trust me when I say I was scared out of my mind and somewhat embarrassed to try it since I am in the um, how shall I say, “masters” group, and I was sorely out of shape as I had 4 children rather late in life. (Frankly, I remain scared out of my mind every Monday, Wednesday, and Friday when I see the WODs and think, “How the hell will I be able to do THAT?” Working out with anyone under age 50 is intimidating to me. I look furtively at Shanna and Corey and Randy when I review the WOD and they make it all good for me without blinking an eye. Thank God for scaling. I don’t know if an Rx is ever in my future but that’s what I’m aiming for, Fran.)
I have to agree with this thread about community, encouragement, and positivity. I also think high expectations and pushing yourself to the absolute puking limit make CF unique and different.
I know from first hand experience that life ain’t easy; neither is CF and it has absolutely helped me deal mentally and physically with whatever comes my way. My husband has just had major surgery and may be facing a life changing diagnosis. As I was lifting him into the sitting position today at the hospital, he said, “Man, that Crossfit is really working. You are beastly strong.” I couldn’t have asked for a better compliment. But more important than that, I was mentally prepared for whatever the outcome. I couldn’t ask for a better way of living my life.
With great respect and admiration for this wonderful group, Miriam
Wow, after a few days of bein out of the loop due to sickness I had no idea what has been shared on these message boards. You are all awesome and continue to make me thankful for having the opportunity to watch you all achieve just a little bit more on a daily basis. Especially when a little bit more exceeds what you orginally ever thought possible.
Besty, as I told you Wednesday morning, I’m so glad we were able to share your birthday with you.
Tamara-I compliment you on a regular basis, but you never continue to amaze me in your determination.
Laura-that is a totally respectable time…espcecially by yourself in Tx! When is your sectinoals???
Also, I want to give props to Annie in the 6am for winning her first WOD with a tremendous effort. And also a shout out to Phoebe in the 9:20 class who completed that WOD with 65lbs when her max effort rep thruster is like 80lbs or something near what she used in the WOD. It was an impressive performance.
And Miriam, I’m so happy that you joined this community when you did and that you continue to stick with us. Please don’t ever hesitate if we can do anything to help. And let’s get you AND your family on paleo and you WILL achieve your goals regardless of being a “masters’ athlete”. You are a STRONG little lady only getting stronger everyday!
Carly-you’re a firebreather sister!