Why CrossFit? Why Graham CrossFit? Before joining GCF I had heard about all the new forms of exercise and getting results P90X, Insanity, CrossFit, personal trainers etc. I needed more than an at-home work out plan. I had tried a personal trainer before with little to no results plus it cost me a lot of money! I knew that CrossFit was group exercise and being new in the area I decided this would be the way to go. Since I knew nobody in Puyallup and would have gone crazy not knowing anyone in this little town, I went to GCF's free Intro Class and from the moment walking in a I felt at home. After the workout I puked! I hadn't been pushed that hard since I was in high school doing conditioning drills for basketball. I was hooked! I didn't really care at this point if I saw incredible results I just wanted to get to know people and get back into some sort of shape other than round.
I improved many lifts here at Graham CrossFit, and set new Personal Records in almost all that we have done.
Deadlift #435 Back Squat #365 Clean #265 Snatch #205 (on first attempt of 1RM)
When I first started I had to use a grey band for pull ups now I am perfecting the Butterfly! I improved my first baseline workout from 6:36 in a grey band to 4:12 (no band) in just six months. I have been doing all workouts with prescribed weights for some time now and have even pushed myself to throw on the weight vest for a few!
I have lost a total of 35 pounds since joining GCF. I was wearing 38-40 inch waist pants when I started now I am between 34-36.
Diana and all of the coaches at Graham CrossFit have pushed me to be the best me I can. I Love Graham Crossfit for changing my life. I will always have this box close to my heart!
WOD Every 10 minutes, for a total of three sets, complete the following as quickly as possible, and then rest the remainder of the 10 minutes: Row 1000 Meters 20 Kettlebell Swings (32/24 kg) 15 Pull-Ups
Notes: I actually got up 295...with strength to spare. I did not have a great grip on it so I didn't count it. After 285lb I lose the grip on the barbell. I tried the mixed grip, but that didn't work either. Going to get some chalk and see if that helps. My hand gets sweaty and bar slips outs.
Good Mornings: 3x10, rest 45 sec (95lbs)
One Leg Barbell squat: 3x5, rest 45 sec (60lb barbell)
GHD: 3xMax Reps, (11lb, 4lb, 0)
Results: 45, 16, 20
Notes: 1-29-13 Results for GHD = 35, 26, 16
Overall difference is +4
3 Rounds For Total Reps
2min Box Jumps (24")
Round 1=110, 20, 40
Round 2=74, 10, 38
Notes: Kind of lost track of my real results. Those are bit rounded. Struggled on the pistols in the second round. Improved my DU form a bit to conserve energy better. At the end of this my legs were shaking.
Rope Hand Climbs 4x15
Stretched hamstrings, shoulders, hip flexors
High Pulley Overhead Tricep Extension: 4x10, rest 45sec (20lbs)
Seated Barbell Front Shoulder Raises: 4x10, rest 45sec (20lbs)
Stand on bench bicep curls: 2xMax Reps, rest 45sec
Result: 20lbs = 25, 10lbs = 30
AMRAP for 10min:
10 Wall Balls (15lbs)
Results = 6 + 5 wall balls
Notes: For two rounds I had to run across from one side of the gym to the for pull-ups. Another time I had to wait a few seconds for to ask someone to use a pull-up. The unknown at LA Fitness.