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Nona’s Testimonial

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When I started this journey two years ago, I considered myself a regular exerciser, had been for 25 years. I had been through three back surgeries in eight years and my weight had been up and down 20-30 pounds for several years. I had been busy raising a family and working full time. When my youngest son went off to college, I decided it was time to put myself first.

I was willing to do whatever it took to get rid of the excess weight I had carried around for years, and frankly, I just wanted to feel healthy and fit. I struggled in the beginning; despite years of exercising, my cardio capacity was lacking. I could not jog around the parking lot without stopping to walk.

I always thought I was a pretty healthy eater. I didnt eat fast food or fried food. A few months after starting CrossFit, Coach Vernon encouraged me to start making some changes to my eating habits. I will admit, in the beginning it wasnt easy. With the kids grown I had more time to plan meals and cook. Again, I was willing to do whatever was needed to keep improving and seeing results. We make most of our meals at home with fresh (not processed) ingredients. I have tried foods I had never thought I would like. Its amazing what real food and a few spices can do!

Even though I have been the oldest person in the group, I have always felt welcome. Coach Vernon and the group have always been encouraging while pushing me to work harder. At one point I had a minor injury. But with the help of Coach Vernon, we were able to work through it with exercises, stretching and adjusting workouts as needed. Not long after my injury, I was back at it full force.

I am amazed at how quickly my strength and cardio have improved. I lost 25 pounds, 13% body fat and 3 pant sizes. I can lift more than I would ever have imagined.

This programming works! I feel amazing!

After several months I finally convinced my son to start going to class with me. One night on our way home from class he said to me, this stuff is addicting. I simply turned to him and replied, Yes, it is!

It is hard to believe two years have gone by. This group has become what I refer to as my CrossFit family.

If you are searching for a welcoming environment and are ready to work and get results, this is the real deal!

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WODBLOG

20150822 – Blinded

WOD

Every minute on the minute for 10 minutes:

5 Burpees

5 Air Squats

5 Sit ups

-1 minute rest-

Every 30 seconds for 5 minutes:

5 Clean and Jerks (75/55)

-1 minute rest-

Every 30 seconds for 5 minutes:

7 Power Snatch (75/55)

-Immediately into-

For Time:

150 Sit ups

100 Air Squats

50 Lateral Burpees (over the bar)

*12 minute time-cap

Post results to Beyond the Whiteboard

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20150818 – Luno

WOD

“Fight Gone Bad”

Three rounds of:

Wall Ball (20/14lbs to 10/9′ target)

Sumo Deadlift High-Pull (75/55lbs)

Box Jump (20″)

Push Press (75/55lbs)

*This is a five-minute round from which a one-minute break is allowed before repeating. On call of rotate, the athlete must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post results to Beyond the Whiteboard

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20150817 – Blue light

WOD

“Nancy”

4 rounds of:

21 Overhead Squats (95/65lbs)

400m Run

Post results to Beyond the Whiteboard

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20150808 – Helicopter

WOD

21-18-15-12-9 of:

Overhead Plate Lunges (total steps)

Burpees (to plate)

Hand-release Pushups (both feet on plate)

Post results to Beyond the Whiteboard

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20150807 – Active Recovery

Quick question: Why do you do CrossFit?

Send your response to staff@crossfitclandestine.com (if you’d like, of course)

Friday’s at Clan are either a full R&R day or, if you still feel the need to get some work done, you can use this day as an active recovery day.

Active Recovery Protocol

To be completed on a rower, bike or AirDyne (Choose ONE)

10 minutes (moderate pace)

1 minute (hard pace)

9 minutes (moderate pace)

1 minute (hard pace)

8 minutes (moderate pace)

1 minute (hard pace)

7 minutes (moderate pace)

1 minute (hard pace)

6 minutes (moderate pace)

1 minute (hard pace)

5 minutes (moderate pace)

1 minute (hard pace)

4 minutes (moderate pace)

1 minute (hard pace)

3 minutes (moderate pace)

1 minute (hard pace)

2 minutes (moderate pace)

1 minute (hard pace)

1 minute (moderate pace)

1 minute (hard pace)

Post total distance to Beyond The Whiteboard


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WODBLOG

20150806 – Like Eating Glass

WOD

Against a running clock-

0-5:00

100 Double Unders

5:01-10:00

80 Wall Balls

10:01-15:00

60 Burpee Box Jump Overs

15:01-20:00

40 Shoulder-to-Overhead (135/85)

20:01-25:00

1200m Row

Post results to Beyond the Whiteboard

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WODBLOG

20150803 – 20 Eyes

WOD

AMRAP in 7 minutes:

3 Wall Ball

3 Burpees

Post results to Beyond the Whiteboard

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WODBLOG

20150801 – Adrenaline Rush

WOD

Once time starts, each athlete must complete:

17 Burpees

-then-

3 rounds of:

12 Hand-release Push ups

9 Push Press (95/65)

6 Box Jumps (24/20)

rest exactly 2 minutes after 3rd round-

500m row for time

*Final time = WOD time + Row time

Post results to Beyond the Whiteboard

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WODBLOG

20150720 – Less Than Zero

WOD

9-7-5 for time of:

Deadlift

Power Clean

Front Squat

RX: 185/125lbs

Scaled: 155/105

Post results to Beyond the Whiteboard