Keep ’em Coming!

Wednesday August 8, 2012

Thanks to our friendly neighborhood law enforcement, we have changed the location of our hill sprints to HERE tonight!  The meeting point is super close to the gym, so if you have never done hill sprints before, show up and give it a try!

Mobility:
Skip Rope for 200 meters
DROM
10 Wall Extensions
10 Ring Rows, easy angle
Shoulder Prep Pushups (5 styles: regular, wide, narrow, planche, side to side)

Gymnastics Warm-up:
Spend 20 minutes and perform 3-5 rounds for quality:
5 attempts Hand Stand Walking (Use new progression!)
5 Headstand Press
5 Strict Ring Dips
2 Rope climbs

 WOD:
Row 50 Calories
150 Double Unders
Row 50 Calories

-12 minute time cap-

Cool Down:
100 Abs!
25 Situps
25 Vups
25 Hollow Rocks
25 Flutter Kicks (4 count)

Mama T doing the vacation Handstand!

As I was sitting in front of my computer, thinking about how I can follow up Ian’s awesome post from yesterday, I received the following email from Terri!  She is a morning WODer so I don’t see her as often as I would like, but she is a testament to the power of consistency and hard work.  I will never forget her performance in the Open Sectionals Snatch workout last year!  Thanks for sending this email and sharing your success.  You’ve earned it! 

I was just thinking what an incredible year this has been.  When I joined Paradiso Crossfit back in August of last year, I was 3 months postpartum, overweight and completely out of shape.  Prior to getting pregnant I used to run a lot.  But even when I was training for a marathon I never reached the level of fitness where I am today.  Since joining the gym, I have lost close to 30 lbs and I feel better than ever.  Similar to what Ian said in his post today, what really made the difference was when I changed how I eat.  That is when the results really started to show.  When I was on vacation I ate horribly and my body pretty much shut down. I never realized how much certain foods affected me until I completely cut them out of my diet.