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Thursday 08/28/14

August 28, 2014 Leave a comment

 

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.WOD

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AMRAP – 7 Minutes:
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 7 sit ups
10 reverse front rack lunges
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  * rest 3 mins
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AMRAP – 7 Minutes:
7 toes to bar
10 box jumps


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Wednesday 08/27/14

August 27, 2014 Leave a comment

 

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.WOD

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For Time – 8 Rounds:
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10 Hang cleans (65 lbs / 95 lbs)
10 Push ups
5 Strict pull ups


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It All Starts With A Good Foundation

August 26, 2014 Leave a comment

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On Thursday, September 4th, we will be starting a new CrossFit Everett Foundation class. This is for the beginner interested in starting CrossFit, but who would otherwise be intimidated by regular classes.  This is a twelve session class, three days a week, for four weeks in a row.  The class schedule is 6:30 pm on Tuesdays, Thursdays and 8:00 am on Saturdays.

While we have always dialed down the intensity, rep scheme, and weights for beginners, this will allow the new CrossFit athlete to focus more on proper execution of basic barbell movements, and basic body weight movements scaled for new athletes.

The price is $160 for these twelve sessions. You will be going through these sessions with beginners just like yourself. After you finish your Foundation classes, you are ready to move on to our regular CrossFit classes and continue on your fitness journey towards a healthier, stronger, fitter YOU.

 

 

Categories: Event, Uncategorized

Tuesday 08/26/14

August 26, 2014 Leave a comment

 

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.WOD

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AMRAP – 12 Minutes:
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200 m run
10 deadlifts (125 lb / 185 lb)
5 burpee box jump overs


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die
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Monday 08/25/14

August 25, 2014 Leave a comment

Back squat 5×2 @ 90%

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.WOD

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For Time – “Randy’s Friday Forty”:
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Only seems fitting to do the last WOD that Randy ever programmed at the gym
before he left…still in shock.

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40 Shoulder Press 95/65
40 Kettle Bell Swings 53/35
40 Double Unders
40 Pull Ups
40 Back Squats 135/95


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Randy Teaching
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For those of you not on Facebook, Randy Malikowski did not return after going for a walk on Dog Track Road in Pensacola, FL without identification, wallet, keys, or cell phone. He has been missing since Saturday, 23 August 2014 at approximately 9:20am. Please call 850.261.2024 or 850.266.4267 if you’ve seen or heard from him. Escambia County Sherriff’s Office also has a BOLO out and they can be reached at 850.436.9630.
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No 5:30am Class on Wednesday / Friday This Week

August 19, 2014 Leave a comment

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Due to lack of attendance

i.e. – no one has shown up for a 5:30 am class for the past week & a half

We’re cancelling the 5:30 am class for the rest of this week.

Categories: Uncategorized

It’s Who You Think You’re Not …

August 5, 2014 Leave a comment

hold.

from the frisky lemon

 

I never looked like the other girls in my ballet class growing up.

I was always bigger—bigger legs, bigger arms: bigger everything.

I never looked like the girls in my Seventeen Magazine. I was an overweight child who went right from being overweight into sports. From overweight to “athletic,” which I always thought was people’s nice way of saying I was fat.

Back then, I equated looking different with not belonging.

Looking different was the reason I wasn’t as popular, and also the reason I didn’t have a boyfriend. I needed to look like the other girls in order to be okay: in order to be happy and to belong. This lead to diet after diet, and an addiction to the elliptical machine all with the goal to be skinny and to look like everyone else (or what I thought everyone else looked like, or wanted to look like.)

The diets never changed my body.

The constant cardio never changed my body.

In fact, no matter how hard I tried—no matter how hard I dieted or how many calories I burned on the Stairmaster—my body never really changed.

It wasn’t until I found CrossFit and heavy weightlifting that my body started to change.

Not only my body, but, more importantly, how I felt about my body and what goals motivated me.  After starting Crossfit, I was more interested in how much I could squat than how many calories I burned or what pant size I wore. I began to eat to fuel my body instead of not eating to punish myself for not looking a certain way.

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Here are 5 ways that CrossFit will help you embrace your shape and start to love your body:

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1. Your focus will change from your weight to your strength. I can pretty much guarantee that once you pick up that barbell, you’ll fall in love with lifting heavy things. You’ll have a fever and the only RX is heavy lifting. Striving to life heavier, and eating to support strength gains, will supplant your weight loss goals.

2. You’ll be surrounded by other women with similar goals.  Community support is one of my favorite things about joining a CrossFit box. Making friends with women with similar goals to get strong and be healthy will only help you embrace your shape and start loving your body for what it allows you to do instead of focusing 100% on what you look like.

3. Your body will continually surprise you. CrossFit is constantly challenging your body. With constant challenges come constant surprises: you will find your body doing things that you never thought possible.

4. You’ll start to look at your body differently.  Your body will become a valued tool that allows you to move the way you love: a tool that supports you and surprises you. You’ll be proud of your accomplishments and you’ll nurture and nourish your body as the vessel that got you to where you are.

5. The weight on the scale won’t matter as much. What does the weight on the scale mean anyway? It’s not an accurate measure of your health or your worth. Once you start lifting heavy weights and loving the shape of your body, the weight on the scale won’t matter. Muscle weighs more than fat, and it is possible to gain weight while losing size. But who cares if you’re gaining healthy muscle that helps you do the things that you love?

Now, this isn’t to say that CrossFit will cure all of your body issues,

but for me, it opened the door to thinking about my body differently.

As a holistic health counselor, my passion is working with women to create a carefree relationship with food and to change the way they view their body. Movement in any form– from running to walking to heavy lifting– can help cultivate more positive feelings toward your body.

CrossFit helped me embrace my shape: I finally see the value to being “athletic.”

I no longer think of my body as something that needs to be changed to fit my old, imaginary idea of beautiful. I think of my body as a strong, constantly amazing vessel to be nurtured and nourished: as a tool that allows me to live my life the way I want and to be happy and content.

Categories: Uncategorized