Saturday Testers
May 29, 2014

Thursday May 29, 2014

murph group 2

Craig, Nick, Heather, and Sara battling the rain!

Workout

A. 2 position snatch x 5 (high hang, from knee)
*goal is speed under the bar, work on pulling under fast!
+
4 x 100m sprint, rest 2 min b/w sets
**goal is consistent pace.
+
2 sets
12 NP burpee box jump
12 ball slams
20 sec aridyne
rest 5 min b/w sets
Darla 2 Comments , , , , ,
May 28, 2014

Dea’s Journey

Dea joined us at Balcones CrossFit back in September of 2013.  At that time, she had never done any type of weight training, much less experienced the grueling demands of CrossFit.  My goals for her were to improve mobility, strength, and confidence a the gym.

Over the next 9 months I’ve worked quite a bit with Dea both inside and outside of class. We’ve worked on staying positive and really focusing her improvements. It’s been a treat to see her grow as an athlete and really come into herself here at the gym. I know Dea can attest, some days here are better than others. CrossFit is tough, and some workouts are very difficult. It’s a challenge to keep pushing and come back after a really tough workout. She’s had some tough days, but is very strong keeps pushing through.

In the last 3 months, I’ve been able to work 1 on 1 with Dea in some personal training sessions, and she’s begun improving by leaps and bounds. In the last month I’ve seen her do things that she thought she could never do. Just last week she squatted over 100 lbs (to parallel!) and did modified rope climbs with no spotter. Through a series of small improvements, I can see a night and day difference from where Dea was in September and where she is now. Keep up the great work!

-Tanner

Dea Progress 2.1

 

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Workout

A. Back squat 4 x 3-4 (3010) rest 3 min b/w sets
+
3 sets
8 Front Rack Lunge (tough for 8 unbroken)
8 strict pull ups
*if you cannot do strict, do negatives or banded. No kipping
rest 2 min 
2 sets
20 Med ball half moon
10 get down get up
rest 2 min 
For time:
40 hollow rocks
800m run
Darla 4 Comments , , , , ,

Dea’s Journey

Dea joined us at Balcones CrossFit back in September of 2013.  At that time, she had never done any type of weight training, much less experienced the grueling demands of CrossFit.  My goals for her were to improve mobility, strength, and confidence a the gym.

Over the next 9 months I’ve worked quite a bit with Dea both inside and outside of class. We’ve worked on staying positive and really focusing her improvements. It’s been a treat to see her grow as an athlete and really come into herself here at the gym. I know Dea can attest, some days here are better than others. CrossFit is tough, and some workouts are very difficult. It’s a challenge to keep pushing and come back after a really tough workout. She’s had some tough days, but is very strong keeps pushing through.

In the last 3 months, I’ve been able to work 1 on 1 with Dea in some personal training sessions, and she’s begun improving by leaps and bounds. In the last month I’ve seen her do things that she thought she could never do. Just last week she squatted over 100 lbs (to parallel!) and did modified rope climbs with no spotter. Through a series of small improvements, I can see a night and day difference from where Dea was in September and where she is now. Keep up the great work!

-Tanner

Dea Progress 2.1

Darla No Comments , , , , ,