*** See Events for details on today’s Pull-up Clinic!!!***
The Women’s Only Class in action!
Part 1
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Compare to 20Feb09.
Part 2
Starts Promptly at 15 minutes on the clock
10-8-6-4-2 reps of:
Thruster (135/95)
Burpee Box Jumps (20″/16″)
Part 3
Starts Promptly at 30 minutes on the clock
5 rounds of:
5 Handstand Push-ups
5 Toes-To-Bar
5 Power Cleans (Same as thruster weight)
Forever Hooked
-Jenn Kole
I am a 39 year old mom of two who has always loved to be active and workout. After training for a marathon and and completing 2 halfs, and a sprint triathlon in 2007, I fell into a bit of a fitness rut. I’m pretty sure it was the combination of over training, over eating, and doing the same old weight lifting routine with my personal trainer week after week, but I gained 15 pounds and started to feel as if maybe my age was just catching up with me and I was destined to be overweight and feel old! I remember thinking “that’s it, I am going to really give this diet and personal training thing my all,” but I was seeing no results and getting frustrated and a bit depressed.
It was really a terrible cycle, and I just didn’t know how to change my routine or my thinking! When a really good friend of mine starting doing CrossFit, I was intrigued! I looked it up on line and watched the video and thought, “no way, that’s not for me.” I was intimidated by the heavy weights and high intensity. Being a bigger boned girl, I always stayed away from lifting heavy thinking that it was going to get me bigger than I already was.
So I turned the other cheek and hopped back on the tread milll… Well, a few months went by and, I was starting to really see a tremendous change in not only my friends body, but in her confidence and her lifestyle. I was proud of her, and thought, hey maybe I will give this CrossFit a chance. So I went in for a consultation and completed the baseline with Rudy. I was in shock at how out of shape I really was!! I couldn’t even do a jumping pull up with the green band!! I was excited to sign up, but after I did, I got intimidated again and decided to give my membership over to my husband, who was also in a huge rut physically and stressed due to a demanding schedule with his job.
Well, this was the best present I could have ever given him!! He LOVED it! Not only did he gain confidence, flexibility, and loss weight, but his stress levels were instantly decreased. Ok I thought… this is it, I’m joining the CrossFit family!! My first few weeks were incredibly difficult. I had a hard time breathing during most of the workouts and I was always the last person to finish. But it didn’t matter. I felt like I was a part of something great! The coaches were so inspiring and always there with encouragement and a high five! The people that I was in class with every day were also there to encourage and inspire me. I love how we push each other and how genuinely happy we are for each other when we hit new PR’S! I started seeing results immediately. Not only in my body, but in my confidence and attitude. I was a strong, healthy, kick ass 39 year old! My energy levels went through the roof and my fat clothes went into consignment! I started hitting goals… I started getting strong… I started feeling young again!
It’s been 8 months since I have started CrossFitting and I can’t say enough about what it has done for my mind, body, and spirit. One of the coolest things was getting on a treadmill again after 6 months and running at a 7.0 instead of my old 5.5… it was a breeze and I was shocked at how I had finally become a faster runner without “training on a treadmill”. CrossFit has made me stronger and faster, a better mom, and a happier person! I’m forever hooked!
Way to go Jenn K! So great to work out with you and see your hard work pay off. You look fabulous :) Rudy, I actually am looking forward to this workout. I seriously need to get back to the box after 2 weeks of sun, fun, food and booze :)
Great story, Jenn. Love your enthusiasm.
Hooray Jenn! You are kick-ass! I’m so proud of you!
Love this! Yea Jenn!
Part I – 9:29, scaled 40 – 40 – 30 – 20 – 10
Part 2 – 7:40 @ 60#, scaled 10/5, 8/4, 6/3, 4/2, 2/1
Part 3, 8:52 @ 60#, scaled HPSU with yellow 20# med ball, knee to elbows, power cleans felt light
Great story Jenn!
Jenn,
This article makes you an official “bad-ass” You’ve worked so hard to get here. i am proud of you – keep up the good work.
LOVED THIS!!!
Part 1: Annie: 7:12
Part 2: 6:12 @ 75
Part 3: 6:45
final time was 36:32 (I think… )
LOVED IT!!!!
Yeah, this was a lot of fun. Randy did an awesome job of controlling the chaos.
Part 1 Annie – 9:28
Did half the DUs but all the sit-ups. Was able to sting about 10 DUs together. Still single-double-single but felt more comfortable.
Part 2 – 7:31
Thrusters @ 95#
Part 3 – 8:25
HSPU on box.
TTB were better than ever.
Crossfit at The Arnold Classic in Columbus Ohio March 4-6 – http://games.crossfit.com/blog/2011/02/crossfit-arnold,1030/
I’m planning on going that Friday March 4th and competing with the Games athletes in some benchmark wods if anyone else is interested in going. Will be a lot of driving in one day as I need to come right back late late Friday/early early Saturday but a worthwhile experience if you can attend
Wowie!! This WOD was amazing!
scaled du’s 10,8,6,4,2 and finished too fast… I actually stringed 5 together today… pr for me:)6:02
7:18
#65 thrusters and 20 inch box jump burpie
thrusters were heavy for me but was able to string 5-5
5,3 -5,1, and 4, 2
6:15
hspu were 2 25 lb plates and knees to elbows
power cleans wre easy and all unbroken at #65
Have I said how much I love crossFit!!!!!!!
Great WOD, really tough. Stuck it out and did all my DU’s
Annie 50-40-30-20-10 DUs, sit ups 9:22
10-8-6-4-2 thrusters (70#) burpee BJs (20#) 8:35
5 rds: 5 HSPU (45# + Ab mat), 5 TTB (elbows), 5 Pwr Clean (70#)
7:13
Way to go Jenn! You have come so far and look so strong and lean! So proud of you.
In case you are looking for a good cheat and didn’t have an girl scouts come to your door already: http://cookielocator.littlebrownie.com/council_sales/find
Great article Jenn!
This is far in advance, but I’ll be in Las Vegas the weekend of Mar.18-21. I planned my flight to get in relatively early on Friday, and was looking to visit a box.
Wanted to get in a workout (and possibly do the Sectionals competition workout if need be). I saw CF Las Vegas is close by the airport, so was just checking to see if anyone has visited.
Thanks!
Jenn K-great article and picture-Your progress is truly inspiring!
Today’ WOD was so cool! 3 mini workouts in one (but grateful for the rest in between). Gave me a chance to focus on my weaknesses in each “part” (double unders, scaled, burpee box jumps and HSPUs) and really work on them since the rep scheme is shorter. Not that anyone would ever be on the fence about this WOD, but come in for this one! Great energy today 9amers!
Wow. This was tough, but I liked it. Definitely highlighted some weaknesses (thrusters).
Annie
Pretty happy with this one. Set of 30 DU were unbroken.
8:45
Thrusters and burpee box jumps
55# felt heavy, thrusters 10-4/4-3/3-4-2
This was by far the toughest for me.
8:24
5 rounds of 5
HSPU with 1 abmat and 1 10# plate
TTB
55# PC
Somehow, got a second wind for this one. Might try less scaling for HSPU next time.
5:19
And great article Jenn!!
Nice write up Jenn! And John, thanks for the 9am music mix :) I liked today’s- triple the fun!
Part 1- 6:47 (scaled DU’s for single-single-doubles, so did half the required DU’s)
Part 2- 5:33 (50# Thursters, 20″ burpee box jumps)
Part 3- 5:59 (push ups on box instead of HSPU, TTB as prescribed, 50# power cleans)
Socks are in! Socks are in!
I still need to verify them and set aside those that were pre-ordered, but Socks are in!
They’ll go on sale to everyone else tomorrow.
@allday – Skins has been to that box
Jenn,
I remember your first weeks here and how focused and determined you were. You have come a long way and it has been great to watch you acheive your successes these past eight months. Keep up the great work- it is paying off!
Love the family picture too Jenn! Not only did you and your husband join but you got your children involved as well! We love having them at CFC Kids!
Way to persevere Jenn K…fantastic story.
I have been to Las Vegas Crossfit
Kind of outta the way. 20 minutes from the Wynn
The guy that owns it is very nice and the WOD’s were great.
Definitely drive as I took a cab there but there not be a cab in site when you are finished to go back to hotel!
@ Anthony:
Ive been to CF Las Vegas also. As Scott stated, it is quite out of the way. Im glad I had a rental or the cost of a cab back and forth would have been well over $50-60.
If you have a car its a cool place to visit. If you dont … I suggest you save the $$$ and do a hotel wod on your own.
Thanks Skins and Randy–I saw it was close to the airport so I might drop by after I get off the plane, especially if I wanted to give the competition workout another go before Sunday. Might have a friend with me so would be able to split the cab to the hotel. Appreciate the heads up guys!
Loved this workout!
Part 1 “Annie” RX: 8:46
Part 2: subbed 16# WBs for thrusters, 20″ BBJumps: 4:58
Part 3: HSPUs w/ 1 abmat+plate, ttb, cleans 80#: 6:10
7am WOD:
20 min AMRAP:
5 Parallette HSPU
10 Toes through rings (TTR)
15 Medicine ball cleans at 20#
6 rounds plus 3 TTR
Rudy calls this kind of workout … “Skill work.” ha! 1st round of HSPU were at 6″ deficit from floor. 2nd round at 5″ deficit. Remaining rounds were at 4″ deficit. I like TTR. Cleans were deceptively tougher than I thought.
great story Jenn!!
Came in a little early this afternoon to get in today’s WOD with the big boy badass himself, BDUB!
It is always better for me to go up against and chase a younger, better CF’er to push me! It helps!
Annie – 4:28
Thrusters(@105#, I know its weak!)/Burpee Box Jump – 6:29
HSPU/TTB/Power Cleans – 6:45
Pretty ok with everything except for the HSPU’s became a problem in rounds 3,4 and 5
I did Power Cleans at 135#
Officially Open Water Scuba Certified after two days of learning!!! Pretty excited about it.
Did some skill work today.
2 x 5 snatch at 115lbs
2 x 5 snatch at 135lbs
1 x 5 OHS at 135lbs
3 x 3 OHS @ 155lbs
1 set of 30 unbroken KTE
1 set of 10 Toes to bar
1 set of 5 skin the cats
OHS were from the ground and snatch position, working on that transition.
Great 6am class this morning!
Part 1 6:42
Part II 7:36 at 115#
Part III 7:31
Thrusters at 115# were heavy!! Hspu were extremely weak. Ended up Kipping in the second round. Also might have done six rounds. Not sure. I don’t know how to count to five obviously. Randy, thanks for the warm and organizing this wod!
Annie: 7:29
Thruster @135/burpee box jump: 6:10
HSPU/TTB/Clean: 9 something
Pretty rough return to crossfit after being sick. Also never want to do 135# thrusters, HSPU, or sit-ups in a WOD
Wow
Part I: 8.30
Part II: 8.55
Part III: 7.23
Rx’d, round II was the toughest.
This was fun!!!
Metcon–
“Annie”: 8:20 (scaled DU’s 16,12,10,8,4)
Part II: 6:56 (65#, 16′box)
Part III: 6:06 (65#, 2plates 1abmat for HSPU’s, TTB’s turned to KTE last round)
Peter B: where did you do your open water cert at?
ALSO!!!
If ANYONE is is interested in trying YOGA (which I find to be a great compliment to CF), let me know. I have a handful of complimentary class passes to YOGAVIEW, right down the street from the box (2211 N Elston).
Email me: scook716 at gmail dot com
I was able to get in my first WOD in away from CFC while on my business trip to Virginia Beach. I stopped in at GSS Crossfit (gsscrossfit.com) and had a pretty good experience. There was a $10 “drop-in” fee.
The only real downside was there was only 2 people in my class at 6:30 (which is their last class). I’m used to way more people around to push me.
Workout was a new challenge for me:
“Warm-up”:
500m Row
15 Pull Ups
15 Ring Dips
15 Hip Extenstions
50 Double Unders
20 GHD Situps
WOD:
Three rounds for time of:
20m Handstand walk
20 Front squat, 115/75#
Scale the handstand walk by holding a handstand against a wall and alternate lifting a hand off the ground…Complete 20 substitute steps before moving on to the front squats.
Time: 10:58
I did the handstand against the wall (which I can actually do unassisted now :) but I had a tough time alternating hands. I used 75# for the front squats becuase I hadn’t done that many in a WOD but they felt fine.
Overall glad I did it but sad that I missed todays with you guys. I’m hoping ot be in on Sat.
Really enjoyed today’s workout.
All Rx’d
Annie: 6:01 (unbroken)
Thruster/BBJ: ~5:55 (broke 8 set of thrusters 4-4)
HSPU/TTB/PC: 5:18 (unbroken)
Got tough in the middle, but surprisingly felt decent after an office lunch of chinese take-out.
1 – 4:21
2 – 5:58
3 – 5:59
Total Time – 16:17
I liked this one. The 2nd part was definitely the most challenging from a conditioning standpoint. Good to get some intervals, and I actually felt well enough rested to hit each part as hard as possible. Thanks for joining me on this one Scott!
Worked on kipping pull ups with Rudy at 6:00.. Got some good pointers that I look forward to trying in the next WOD. Big thanks to Kurt and Emmitt for starting me on my way to butterfly pull ups..
Joined the 7:00 class after for a fun time
Annie – 7:46
Scaled down the double unders by half. They felt pretty good though – still going single-double-single but able to keep that up pretty well. Sit ups felt solid but need to work at being faster.
Pt 2 – 7:18 85# thrusters, 20″ BBJ
Thrusters were heavy but maybe could have gone a bit higher. First and last two rounds unbroken. Burpee Box Jumps were super slow and missed a few..
Pt 3 – 7:54 HSPU – 1 ab mat + 25″ plate, 85# cleans
Should have added weight on the cleans because they were pretty light and unbroken. HSPU still need a lot of work though…
Great job to everyone today – this was a tough but fun one
Oh – and a very nice post today too Jenn. I remember starting around the same time as you did so it’s great to see how far we’ve both come. Keep it up
@diana St. Croix, Virgin Islands
Part 1- 13:36
Part 2- 8:48 (95#, 16″ box)
Part 3- 6:55 (95#, 10# + abmat)
Whoever said “wow” earlier, I concur. Got my @ss handed to me on part 2 after so little rest time. However, my first ever WOD completing all required DUs, so that was an accomplishment. Need to figure out HSPU. Awesome coaching from Kurt and Rudy tonight for our little 8pm crew.
Great write up Jenn. It’s so cool seeing moms get it in at CFC. Clearly you really push yourself every time you walk in the door. Beautiful family pic, too!
Worked on pull ups at the 6 and I kind of feel like I’m relearning to kip. I’ve got some work to do there.
Metcon at 7
Part 1: 6:53 unbroken
Part 2: 7:25 @ 80# I suck at thrusters and burpees were just slow. This kicked my butt.
Part 3: 8:00
For the first 2 rounds, I used a big 10# plate + an ab mat. In the middle of round 3, I added a small 10# plate because I kept failing.
I like the programming this week. Nice work Bryce!
Part 1: 8:02
Subbed RKBs 35#. Wasn’t even winded after, just couldn’t do sit ups that fast.
Part 2: 6:53
Tough one. Thrusters unbroken, burpee box jumps slow. Rested a bit much between.
Part 3: 6:50
This was fine, just a little slow with the HSPU. Unbroken throughout exempt for last round of HSPU which was 2-2-1.
Really liked this work out. Was fast paced but still enough time to rest before starting again.
Part 1: 10:12
Scaled DU as still working on improving.
DU: 20-16-12-8-4
Sit ups: 50-40-30-20-10
Part 2: 7:41
10-8-6-4-2
Thrusters @50# was heavy and didn’t think I would finish at that weight, but struggled through.
Thanks to Bryce and Kelly for not letting me bit*$ass on it!
Part 3: 7:41
5 Rounds:
5 HSPU
5 TTB
5 Power Cleans @ 50#
Part 1: 10:00 – did 3x single unders
Part 2: 9:31? – 45# thrusters, 12″ burpee box jump
Part 3: 6:11 – TTB; HSPU w/ 15# plate + 1 ab mat. Power cleans felt light (though the thrusters definitely weren’t!).
Brutal, made this up today.
Round 1- subbed single unders x2 – 5:54
Round 2- 12″ box, 40# – 6:05
round 3 worked on getting on the wall then subbed Pu for two rounds
40#. – 7:34
Round 1: 50-40-30-20-10
Double Unders and sit ups
7:25
Round 2: 10-8-6-4-2
Thrusters 85# Burpee Box Jumps 20″
7:08
Round 3: 5 rounds of 5
HSPU, Toes to Bar, Power Cleans 85#
6:42
I struggled on the first set of Double Unders, but I got on track after that. I finally started to get toes to bar down today.
Part 1: 4:33
Part 2: 5:03
Part 3: 13:21
Part I – 11:36, scaled SU 120 – 90 – 70 – 50 – 30
Part 2 – 7:40 @ 55#, burpee step-ups
Part 3, 6:30 @ 55#, HPSU off box, toes close to the bar, power cleans felt light
Forgot to write down my times, so these are the best I can remember:
Annie Rx’d: 8:38?
Sets of 40-30-10 were unbroken. Couldn’t get my DU’s going the first set of 50 and then my hair tie broke so I had to pause and fix my situation. Thanks Bryce for helping out with the hair emergency. I should have been sub 8 on this.
Thrusters @ 75#/BBJ @ 16″: 6:59
Thrusters were okay, the burpees just killed me though. I felt really dizzy. Not sure what was happening there.
5rds
5 HSPU w/ 1 ab mat, 15# plate
5 TTB
5 PCs @ 85#
8: something
Still felt dizzy during this workout, and HSPU made it worse so I took my time and concentrated on breathing between movements. Best TTB have ever been though.
Overall – love the interval workouts
This was pretty brutal since I was so slow with my DUs–started part 2 without feeling recovered. Then burpee box jumps happened.
In general, though, I really liked this format. Fun way to switch it up.
Part 1: 10:50 (No scaling on the DUs)
Part 2: Can’t remember. May have blacked out. (55# thrusters, 16″ box)
Part 3: Around six, I think (HSPU on two plates and an ab-mat, felt easy but one plate was too hard. Need to work on improving these. Knees to elbows instead of TTB)
Part 1:
6:33
My DUs are still so inconsistent. I actually felt better on the round of 30, 20, 10 than I did to start off. Just need to keep practicing these and figure out my rhythm. This was also the first time I’ve used the box’s jump rope in a wod instead of my own.
Part 2:
10:50
This one killed me. I was happy I didn’t need to scale the Thruster weight but it felt really heavy. It also didn’t help at all that the “Top Gun” wod was so fresh in my mind (same weight thrusters for 20 reps) that I knew this one was going to be really hard for me. Burpee Box Jumps were super slow, but mainly because I was dying from the thrusters.
Part 3:
7:56
Normally I would have loved to do this wod if it was on its own. Unfortunately, I could barely move after Part 2. So cleans were much slower than they needed to be. HSPU were unbroken but I need to work on full ROM. I think my head was probably an inch or so away from the ground at the bottom of my HSPU. TTB unbroken.