Skill/Strength
Bulgarian Split Squats (front rack position)
After a thorough warm-up including both empty barbell and weighted sets, perform 4 working sets of 6 reps each leg, sets across. You have about a 10# window upon which you can move up but anything higher than that and it becomes your first set and you must complete 3 more sets with that new weight. Four minute clock. Compare to 111130.
Conditioning
Sprint a 300 Yard Shuttle x 3
Depending on class size, you'll be split into groups of 4-6 so that groups receive at least a 3 to 1 rest to work ratio. The shuttle run is 25 yards there and back x 6. Compare to 111118.
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The ultimate crossfitter. Addi has been doing this for a long time now and she, by far, is one of the most well rounded crossfitters I have ever had the opportunity to work with, witness compete, and see develop.Addi started from a lower point than most of you think. She didn't come to us as a college athlete like Libby or Stacie. She came to us just like 90% of our existing members. A person looking to try something new that didn't want to waste time in a machine filled, franchised gym. She was out of shape and cried all the time, but with hard work, persistent learning, continuous effort to become a better gymnast, a great understanding of eating in a way that works for her (important lesson) and her performance, and a great personality, she has become one of CFO's go to people when it comes to competing.
She is still continuing to get better even after 4+ years of crossfitting. She doesn't always have great days, she doesn't always want to do what she needs to do, she's had her fair share of injuries, but she's smart about taking care of her body, she's a gamer, and love's to play CrossFit.
She, Shelley, and Kat, did a marvelous job this weekend. This gym is proud to have Addi and Shelley as members (and Kat as a past member) as they are undeniably great role models for the sport and our gym and great people.
Hey - anyone interested in participating in this? Warrior Dash - Nebraska. (http://warriordash.com/register2012_nebraska.php)
Looks like fun!
1:05, 1:07, 1:09 on shuttle sprints.
Great job 5 am!!
Addi is one of the best crossfitters out there, not just in terms of ability but also heart. I think you could throw anything at her, and she'd nail it. She's been a big influence/help to me and understands the movements and has an eye for what needs to be "fixed". Great job this weekend!!
Sue...I'm signed up for the 9 am heat. DO IT!
I went up 5 pounds on the split squat from where I was last time! Yeah! It was tough towards the end of the 4th set, but next time I will increase weight again for sure.
My legs felt like lead during the shuttle runs. My times were not stellar and that is a bit disappointing. I can tell I have not gotten enough sleep the last couple days and my insane day at work yesterday set in today. Looking forward to an early bedtime tonight and a day of rest tomorrow.
It was nice to be back with the 9 am peeps! Way to go guys! JenS you are a machine! Your strength is my motivation:)
Ok, in all seriuosness Addi does, indeed, destrominate things on a regular basis and if today's Addi were to ever meet the Addi from when she first started at CFO, today's Addi would punch that Addi in her baby making parts just out of principle. That's actually a compliment.
1:11, 1:17 and 1:16 for the shuttle "jogs."
So our next CFO t-shirts should simply read "i love Addi."
You do ROCK!! Way to go lady!! Nice job to all who went down to Texas to Kick some BUTT!
I can barely walk thanks to yesterday and today!
Split squats: 88, 88, 93, 98. Moved my front foot closer to the bench on the last set and that helped a lot. I think I'm figuring out the movement now.
Shuttles: 1:04, 1:08, 1:07. Legs were jello.
Shuttle runs were terrible as expected. My times were 1:13, 1:14, 1:17. I was aiming for under 1:15 each time but the in the third round my legs said no thank you.
1:01, 1:05, 1:08 for the shuttles. Went all out on the first one and paid for it on the next two.
Had a great time this weekend - great competition, great company, great food, great city. Great great great.
Most of us can relate to her as far as coming into Crossfit with no athletic background and being out of shape. It shows us that with a lot of dedication, hard work, and proper nutrition we have hope. There is an athlete in everyone! I have had my fair share of injuries which have given my a few setbacks. It's as if I go 2 steps forward and 1 step back, but I will never give up!! I will always continue to strive to the best that I can be.
By the way, we can't forget Ricky this last weekend. He also did a great job and, along with our ladies, makes us proud to say we're from CFO!
I had never done front rack BSS before so went 58-53-53-58. It was enough.
Got through 1.5 of the shuttles when the last couple days caught up with me. Gotta fuel the activity...
BC the warrior dash will sell out, so SIGN UP!