Rest day – Friday
Rachel during double unders
Friday is make up day. Please have your wod ready before coming to class. If you don’t have it, you’re doing burpees. A lot of them.
Two words come to mind when I look at this pic. No, it’s not “double unders”, but dedication and determination. Rachel came to CFQ in April of this year never completed a double under, pull up, even a full push up. Today, just six months later, she’s got double unders, one or two (on a good day) kipping pull ups and full push ups. How did she do this? Hard work. No secrets, not tricks. She’s a way different athlete, and person, then when she walked in our doors six months ago. Keep it up Rachel!
This is just one example of success from you, our athletes, who put in effort day in and day out. If you know someone who has been inspiring you lately, we encourage you to let them know.
Enough warm and fuzzy….Please remember to reserve classes online via Zen Planner. If you don’t, guess what you’re doing….it rhymes with “furpees”.
September Foundations registration is OPEN! Sign up here. One day into registration and just 4 spots left!
Hot right now: Barefoot running. Yahoo Have you tried barefoot running? If you have or have not, post thoughts to comments.
18-31 27th Avenue
Love barefoot running! It’s helped me so much in running with a natural and efficient form, plus it makes running so much more fun! My advice to the curious is the same most people give – work up to it very gradually. Start with one city block and work up from there. If you’ve been running in big running shoes, a lot of the muscles in your feet and ankle have likely been asleep for a long time.
Oh, and Paul – I didn’t know we had to sign up through Zen Planner when I came in Wednesday – so is there something I need to do to make sure you count the session toward my payment plan (besides burpees)?
Rachael is definitely an inspiring story! I want to be like her when I grow up! Good job Rachael!
“Annie” I know I’m not supposed to post unless Rx, but I don’t have my double unders yet
Time: 14:06 with high jumps…
AND Rachel rung the bell today – a full rope climb that she made look easy. Awesome view from up there, huh Rachel?
I loved climbing the rope! is that weird?! And I love CrossFit, it’s the only thing that has gotten this lazy housewife to work out and actually get in shape. Thanks everyone for always pushing and encouraging!
Oh ya, todays WOD: (Thursdays workout) 5×3 high squat snatch @ 15, 15, 25, 25, 30
5 rds.
5 squat snatch (25 lbs.)
20 sit ups
10 clapping push-ups
11:09
yes barefoot running …..did earlier in the week. not by choice…forgot my shoes but not bad at all so long as you watch where you are going so you don’t step on glass, needles…etc
Rachel!!!
If running in Five Fingers counts as barefoot running then I’ve become a strong advocate of running without conventional shoes.
##WORKOUT (in Europe):
Shoulder Press 7 @ 110lbs; 3x 5 @ 110lbs
5 rounds of
Power Snatch 8 @ 88lbs
Push Ups 12
Sit Ups 20
in 12:19
##NUTRITION-Log:
bfast: 1/2 chicken
lunch: 1 burger (no bun) & grilled vegetables
dinner: 2 eggs & asparagus
Awesome job rachel!
Annie
12:04
Nice work Rachel!
20 min bike x2
astoria hill repeats x5- untimed
10 mile ride 25minutes….damn those hills
5 mile barefoot run on the beach, time – 50 min