Happy Easter to all Industry Athletic Members!

CFH – Open Gym 9-11 am

CAPACITY CLASS WITH COACH HUGH IS ON THIS WEEK!

(remember you must sign up ahead of class to reserve your spot.  Use the Zen Planner app)

See you at 9 am!

WOD

10 Rounds
5 Wall Balls
3 Burpees
1 Power Snatch
directly into 
 
5 rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats
directly into 
10 Rounds
5 Wall Balls
3 Burpees
1 Power Snatch
Fitness: 95/65
Performance: 115/75
Open: 135/95
25 Minute Cap

DRIVE

30 Seconds on 30 Seconds off for 8 Minutes
Max Double Unders/Single Unders
Rest 1 Minute
For 12 Minutes
Min 1: 10 1 Arm Hang Clean and Jerks (Right arm)
Min 2: 40 second plank
Min 3: 10 1 Arm Hang Clean and Jerks (left arm)
Rest 1 Minute
8 Minute EMOM
12 Med Ball Cleans
Max Burpees
Geo leading his class through the art of the squat.

Tara squatting with a smile, making it look easy.

 

What made you decide to give CrossFit a try? At the time I was looking for something that would challenge me and make me actually excited to workout. I knew member Laurie Davidow from work and she posted about the Fresh Start Challenge on Facebook. It caught my eye because it was for women only and I felt less intimidated to try it out. 
 
How have your feelings towards CrossFit changed from when you first started to now? The fact that it’s not intimidating at all and you can certainly go at your own speed. The workouts can be scaled, but everyone gives 100% effort.
 
How has CrossFit helped you develop good friendships? Seeing Sarah <Matz> everyday certainly helps ha. In all honesty, it’s a shared experience inside and outside the gym. We have a lot in common and sharing an experience that challenges and motivates you only supports our friendship. It’s not just the burpees and cleans that make you a stronger and healthier person, but it’s the people you hang out with too. 
 
How has being involved in the community made you more consistent with CrossFit?  I love coming everyday and knowing Sarah and other members will be there to challenge me. Stressful situations can build strong bonds. CrossFit can be both physical and mentally demanding and it’s good to know you’re doing it along with the same people everyday. They also hold me accountable which helps me be consistent and motivates me to do my best. 
 
What advice would you give to someone who is hesitant about trying CrossFit? You will fail a lot, but that’s okay. CrossFit has taught me that it’s okay to fail because it is what is going to motivate you to do better. Failure motivates success. I must have failed 1k times trying to get my first kipping pull-up, but it was the most awesome feeling once I got it down. Now it motivates me to get stronger and try for more strict pull-ups and maybe a butterfly one by the end of 2018.

Strength WOD

Strict Press
4/4/3/3/2/2

WOD

3 Minute AMRAP
30 Step ups
20 Pull ups
Max Strict Press
Rest 1 Minute
3 Minute AMRAP
30 Step ups
20 Pull ups
Max Push Press
Rest 1 Minute
3 Minute AMRAP
30 Step ups
20 Pull ups
Max Push Jerk
Fitness: 95/65
Performance: 115/75
Open: 135/95
Throwback of Dana looking strong overhead, just days before having a baby!

Strength WOD

Take 10 minutes to build to a heavy 2 Rep Power Clean + 2 Front Squats

WOD

18 Minute EMOM
Min 1: 7 Power Cleans + 7 Front Squats
Min 2: 50 Double Unders
Min 3: 15/12 Cal Row
Fitness: 75/55
Performance: 95/65
Open: 115/75
Vigs squatting some heavy weights!

8am and 9am classes at CrossFit Federal Hill and CrossFit Harbor East.  We will be hosting 18.5 at 10:30 am at CrossFit Federal Hill.  All are welcome to come out and participate.  Potluck celebration to follow!

Strength WOD

Take 15 minutes to find a heavy weight in this complex

From the rack

2 Front Squats + 1 Push Jerk

18.5

7 Minute AMRAP
3 Thrusters
3 Chest to Bar Pull Ups
6 Thrusters
6 Chest to Bar Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups
Continue to add 3 reps for 7 Minutes
Fitness: 65/45
Performance: 95/65
Open: 100/65

 

 

Lori looking strong.  And focused.