Valerie Geraci
Strength
Back Squat 5, 4, 3, 2, 1, 1, 1 progressive load.
Metcon
15-12-9-6-3 reps of:
Box Jumps (24/20)
Pullups
Post results to Wodify.
What are you doing this weekend? Get out there and sign up for the Gymnastics Clinic at CFDV, Barbells for Boobs at CrossFit West Chester and the Pinnacle Parkour Workshop with Trap Door Athletics!
There will be ONE CLASS on Saturday 10.20 to accommodate the Gymnastics Clinic at 0930. Thanks!
Congratulations to our members who are getting married this weekend: Nick Sannelli and Aja Gibson, and Lyndsay Miller and Kevin Messner!
Congratulations Nick & Aja AND Lyndsay & Kevin!! Enjoy your celebrations this weekend…. Yay CrossFit couples!
Strength: Squat – 315# PR (135×5/185×4/235×3/265×2/290/305/315)
Metcon: 5:05 rx+ (30″ box)
Bodyweight down, lifts up…How is that possible?!?!
#PaleoIsTheAnswer
Strength: Squat 200# PR (95×5/125×4/145×3/165×2/180×1/190×1/200×1)
Depth was good and knees were out! I def felt like I could do a little more. Last PR was 195 back in Feb in BBC – making gains, yo.
Metcon: 4:34 Rx+ (24″ box)
Belza just needs some of my paleo muffins, that’s the remedy!
Interesting if unsurprising read about the benefits of HIIT for seniors: http://www.nytimes.com/2012/09/12/business/retirementspecial/high-intensity-regimens-and-older-exercisers.html?pagewanted=1&_r=0 . The big takeaway is that you prevent injury in older populations the same way you prevent it in younger populations: “’They [seniors] need proper instruction,’” says Dr. Bamman, who is director of the university’s Center for Exercise Medicine. All the subjects involved in his study, which was financed by a grant from the National Institute on Aging, went through a four-week introductory program in which they learned the basics of weight training and how to properly perform the exercises.” Proper instruction? We got that! I also like that this jives with the CrossFit claim that the needs of the Olympian and the grandmother differ by degree and not kind.
Angela, I’m really glad you posted this. I used Crossfit to train residents of the Senior Community I previously worked for (Martins Run), and people looked at me like I was legit crazy. All of the expensive air pressurized strength equipment sat there and collected dust, while I had ladies that were 80+ doing scaled versions of Helen. They made huge gains and improvements, without injury, just like any of the younger athletes. Thank you for posting this!
Oh snap, Brandon that is cool! I would love to hear more about that.
Little rainy this morning but that didnt stop the kick ass 5:30 class led by Chris and Brandon!!!
Strength: Front Squat – 165 PR (125×5, 135×4, 145×3, 155×2, 165×1, failed attempt at 175)
METCON: 5:40 Rx
Feels good to be getting back into the swing of things. Thank you Stacie for throwing on some Awolnation to push me in the end.
Rumor has it Belza was seen outside the box stuffing his face with tastykakes and bagels…..#PaleoMyAss
Strength: Back Squat 115# PR (65×5/70×4/80×3/90×2/105×1/110×1/115×1)
METCON: 5:58 (20″ Box & 3/3/3/3/3 Kipping Pullup- Top of head to bar… I’m slowly but surely getting there!)
Enjoy your weekend
I used to work at Martin Run! And I second, great article Angela, and that it’s cool that they noted correlation btwn 4 week prep class contributed to no injuries. I read article today also related to exercise and aging. can’t get the URL on my work computer but paraphrasing from what I see on my iphone: University of Texas Southwestern Medical Center & Cooper Institute in Dallas followed abt 18,000 men & women for abt 40 years in first-of-its-kind study comparing fitness levels at middle age w/ overall health later. People least fit in their 40s & 50s developed the most chronic conditions early in the aging process (heart disease, diabetes, Alzheimer’s, cancers, etc.). Many studies show physically fit people have lower risk of dying than those who are unfit. This was 1st study to examine the relationship between chronic disease in the elderly and fitness earlier in life. This is alot of typing! Sorry for long post!
Do any of those articles say anything about a correlation between The Fitness and fending off teenage boys once your daughter reaches that age?!! That’s all I’m interested in.
GloboWOD @ lunch time-
Front Squat-
5×185
4×225
3×275
2×305
1×335
Fx355
Then I did 4 supersets of:
10 x Good Mornings (varying stances) @ 95#
15 Banded Crunches
Congratulations to Nick and Aja and Lyndsay and Kevin!! Enjoy your day <3
Looks like Wodify is still down. Anyone else worried about how this will drastically affect our quality of life if it doesn’t get fixed soon!?!?
Also, congrats to Nick and Amy, and Lydsay and Kevin!
*Aja
Strength: Back squat @ 95×5, 115×4, 135×3, 145×2, 155×1, which all felt really good. Then failed @ 160 with sharp hip/back pain.
Chiro tomorrow.
Metcon: 4:56 (20″ box and ring rows).
Best wishes to Nick and Aja and Lyndsay and Kevin!
As one of the few cfdv’ers old enough to join AARP I can vouch for Crossfit and Barbell club working for me. 335# today (PR) which is 155# more than when I started two years ago. No significant injuries in that time.
Metcon 5:15 rx.
Way to go Jim Hurd on your PR today!! And Sheldon, please follow up with Herb on the teenage daughter thing — I am sure he will be able to fill you in
Have a nice weekend, all!