Grip & Core

5 Rounds For Time:

1 x 15′ Rope Climb Ascent (substitute is 5 strict pull-ups)
20 ABMAT situps
20 Back Extensions
5 HSPU
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Soon after starting CF, we often get the following from our athletes, “i just weighed myself.  It’s been one week and i haven’t lost a single pound.  You promised me I’d get Fit.  You suck.”  Our response is based on experience, physiology and just the facts:  for the majority of our athletes, they will most likely notice a change in body composition (we tell them to note how their clothes feel on them) before they note a weight change.  Everybody and every body is different.  Read the following Athlete Profile for a great example.  Thank you Amie for sending this our way.
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Athlete Profile
Amie “The Animal” K.

“I joined back in December, but didn’t really start coming until January, so it has been about six months. In those six months, I am amazed to see the progress. I am amazed at the mental and physical challenges I have overcome. I have rediscovered my inner athlete that had laid dormant for about 7 years since I tore my ACL. It is hard to put into words everything Crossfit means to me and what you mean to me. So, here are the quantifiable results.”

Age: 25
Height: 5’1.5″ (5’2″ on a good day)

Date Wt Bust   Waist     Hips R/L Thigh    R.Arm L.Arm
1/2/09    145lb 
34.5″     29″       42″       24.75″   11.75″ 12.00″
6/5/09    136.2 
34.5″     26″     37.5″      23.50″   11.50″  11.50″


Loss       8.8 lb  0.00    3″       4.5″       1.25″           0.25″     0.50″

“I am pretty psyched about this progress and the loss. But, what I am even more proud of is meeting goals that I have set and setting new ones. My One Rep Max for everything is much higher than I EVER thought I could do. Just a couple of examples, in the beginning, I could just barely deadlift my body weight at 145–now I can deadlift over 200 lbs. I started on the green band and now I can do over 70 pull-ups without a band! I can do a HSPU now, too! (Maybe not technically full ROM, but I can get my head to the ab-mat)”

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Just shy of 9 lbs weight loss in 6 months.  That won’t sell books.  The gains in physical ability and significant changes in body composition tell the true story of Amie’s experience at CFHR.  Great work Amie.  You are a constant inspiration to those around you.  Sharing you story with others will help maintain perspective on goals and progress!
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Got an injury?  Wonder why we provide you alternate WODs and keep you working?  Watch this Journal Preview on doing CF through and injury

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I’m about 1/2 way done with Mark Sisson’s “Primal Blueprint.”  I cannot say enough good things about this book.  The data is as thorough as GCBC (Gary Taubes), but presented much more concisely and at a level all of us can follow.  This is a MUST READ!!!
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LIVE STRONG!!!

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