Why did you come to CrossFit South Bay? Many athletes walk through the roll up door with the goal of losing weight or gaining muscle. At first we show up for the workouts and do our best to understand and perform the movements. We incorporate nutrition changes to meet the original goal of changing body size. We start tracking our times and weights in our folder if for no other reason than because the trainer said so.
The WODs are tough, but they have variety and a fun factor. They appeal to the weight lifters as well as the cardio-focused. Competition is always fun. Our gym members are nice and everyone is encouraging. After a couple of months of performing the daily WOD and becoming familiar with the philosophy of CrossFit; however, I often see a change in mindset.
The new focus is personal records. Yes, losing weight or gaining muscle is still a very real target; but our next PR is what drives us to push harder and up the intensity. Initially, our PRs are huge. We lift 15-30 lbs (sometimes up to 100 lbs) heavier than the last time we performed the lift. We better our Fran and Angie times by up to a minute. We celebrate even when our PRs start to level off and are relatively small (5 lb or 1 second improvement). We celebrate our graduation from an 18 lb kettle bell to a 35 lb kettle bell or a 35 to a 53 lb kettle bell. Cheers for our first kipping pull-up, first muscle-up, and first handstand pushup. Every gain is a huge gain, and everyone in the gym is excited for us.
Our next PR is the new goal. Nutrition is now about performance eating. We eat well to get better, faster and stronger. We do not want to miss a workout. We still fear the WODs, but have become addicted to the post workout rush and the better than average probability of a new PR. The bonus to all of this is the fact that the combination of intense workouts and nutrition (CrossFit) has the great side affect of gaining muscle and losing fat. A little change of focus will ultimately bring you to your original goal. You will have an even greater sense of accomplishment and a hell of a lot more fun along the way!
WOD – 8.17.09
Overhead Squats 3×3 (Use 90% of 1RM)
“Josh”
- 21 Overhead Squats (Use same weight as Jeremy on 071609)
- 42 Pullups
- 15 OHS
- 30 Pullups
- 9 OHS
- 18 Pullups
WTF? Am I on the right site?
I like it.
Although the text could be a little brighter.
Murphy and I visited CF Las Vegas where they welcomed us with open arms.
Backsquats 5-3-3-1-1-1-1
AMRAP 10
10 SDHP
15 push ups
Murphy 105-115-125-135(old PR)-145-155PR / 7 rounds 8 SDHP
Avelyne 105-115-125-135-145-155(old PR)-145-155-165-170PR / 9 rounds
WOD: 85-95-115
Forgot my time for the cash out.
155-165-165
7:24 (95#)
Digging the new look.
WOD 125#-130#-135#
9:20 at 89#
145-150-155(pr)
9:07 @ 95#
then i had a couples massage with Al. two dudes were rubbing us down, it was hot
85-105-115
8:39
See, Stephen? It’s making you manlier already. You didn’t even complain about the workout today.
165 PR – 165 – 175 PR – 185 PR
12:52 @ 95# + 25# wt vest
Great post Mariessa! I think there should be a 6-week paleo challenge at the gym where we take before and after pics. I’ll volunteer to do the WODs in my underwear and Luche Libre mask just because.
130
75#/9:06
Nice job on the. PRs ladies! It seems Sin City is good for you!
175-185-185(x2=fail)
10:19 I think
50-50-53#
6:41, till I realized it was 18pu and not 15 at the end, then I finished at 8:something!! Damnit!
*** Thanks Becky!! You’re my hero today!! Awesome job everyone.
Welcome, Jhen and Nicole to CFSB!!
knee felt so-so.
115/135/135
13:27. OHS need some work haha
115-125-125
12 something.
Alright my first attempt at a post, lets see if the new-by gets this right:)
15/15/15 (Marcus said I needed to work on form, I know excuses excuases:)
6:19
Thank you everyone for being so welcoming, I had a great first experience with SB CF crew
8:31 at 95#. Al is the man on OHS.