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Toes 2 Bar Technique
5 Rounds For Time:
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Congratulations to Intense Master’s competitor, Misty Garlow, who finished in first place in her division today at the Coalfield War Games. She is fearless and shows tons of heart. We are proud of you, Misty! Way to represent!!!
Think you’re too old to start CrossFit? Stephanie was one of our first members at Intense when we opened in 2009, and although she took a hiatus from CrossFit for a few years, she came back last fall and is now stronger than ever at 58 years old! When Stephanie began CrossFit with our Zero to Sexy ladies group, her back squat was just 70 pounds. Now, she has PR’d her back squat at 135 pounds! Stephanie has lost 7 pounds even though she insists she “is not really trying” to lose weight – just doing CrossFit workouts in conjunction with a healthy diet. Stephanie has realized that if you start slow and learn the proper technique for the movements at CrossFit Intense, when you do the best that YOU can do, the rest will come!
Tomorrow evening at 6 pm we will kick off our beginners CrossFit class at 6 pm. The class will meet Tuesday and Thursday evenings for three weeks at 6 pm. This is an introductory class that will introduce CrossFit movements to you slowly, safely, and effectively for you to receive a solid foundation in CrossFit. Make one of the best decisions you can make for your health and begin your adventure at CrossFit Intense!
Today’s member profile is a 21-year old, soon to be an elementary school teacher, Cora Faby! Cora has been a member at Intense for almost a year, and she loves lifting heavy things, especially back squats! Cora doesn’t like burpees or running, but that’s the beauty of CrossFit – it’s a great mixture of strength movements (deadlift, back squats, bench, etc), and conditioning exercises (double unders, burpees, running, rowing, etc). Cora competed in our Bar Fight USPA Powerlifting meet last fall which has been one of her favorite experiences at CrossFit Intense thus far. She says: just try it! Don’t be intimidated, one time is all it takes to get hooked!
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The workout for 7/31 is... Pull Ups/Dips 9-9-8-7-6 Rope Climbs! 5 for time (mod: 10 rope drops) WOD - Record reps for each "max effort" 3 min Max Effort Push Press (95/65) 3 min Max Effort Box Jump Overs (24/20) rest 1 min 2 min Max Effort Hang Squat Cleans (95/65) 2 min Max Effort Box Jump Overs (24/20) Rest 1 min 1 min Max Effort Hang Power Snatch (95/65) 1 min Max Effort Box Jumps (24/20) Jeopardy! Category: Significant Old Books Answer: This Swiss-French writer's political covenant "The Social Contract"
New WOD: For time: 5 Rounds 20 Pull ups 30 Push ups 40 Ab Mat sit ups 50 Walking lunge steps Rest ~ 2 minutes between rounds Post time to comments or BTW AND….Nat found his max! CROSSOVER SYMMETRY: WHAT IS IT GOOD FOR? This may not be a news flash, but CrossFit can be hard on the shoulders. ...... Click for more: http://www.crossfitverve.com/?p=18531
WOD 7/31/15 FITNESS 10-minute AMRAP of: 120 Single-unders 30 One-arm KB Floor Presses, 24/16kg (alternating arms) 15 Knee Raises Rest 3:00 10-minute AMRAP of: Run 200 meters 30 KB Deadlifts, 24/16kg 15 Hand-release push-ups PERFORMANCE 10-minute AMRAP of: 60 Double-unders 30 One-arm KB Floor Presses, 32/24kg (alternating arms) 15 T2B Rest 3:00 10-minute AMRAP of: Run 200 meters 30 KB Deadlifts, 32/24kg 15 Hand-release push-ups
No Weightlifting with Leo tomorrow!! Make sure to come out to the @monsterboxthrowdown on Saturday and support all of our girls that are competing!!! We will post their heat times tomorrow morning! #irontemplecrossfit #irontemplecf #irontemple #crossfit #angeldelmar #ilovemybox #irontemplefamilia #press #tabata #situps #run #kbs #fitness #miamilakes #hialeah
Dr. Avi Zinn will be hosting another Functional Movement Screen (FMS) this Sunday, August 2nd at 9am! These sell out quick, so sign up ASAP or message us to reserve your spot. If you did the first one, this would be a great time to retest and see if you've improved your mobility. We are keeping the same rate of $10 and it will be limited to ten members. Avi is a doctor of physical therapy and Certified Orthopedic Clinical Specialist. He has practiced in a variety of different physically therapy settings: sports medicine, industrial medicine, public and private hospitals, outpatient orthopedic clinics, and home health. The FMS is a ranking system that documents movement patterns key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and put one at risk for injury.
Today's #IAmFamSpotlight is about I Am CrossFit East's own Johnny Lara (and his majestic beard)! From Johnny himself: "I started Crossfit in Summer 2011, and I have been coaching since 2013. I am studying Physical Therapy and Nutrition. Coaching/Training is something that brings me an incredible amount of joy, in watching members reach goals, change their lives, and conquer obstacles they never imagined. I love what I do, and I am here to help. Now go pick up that bar!"
Do you enjoy Rowing? Rowing is one of the best ways to improve your maximal oxygen consumption or aerobic capacity. Rowing also allows you to keep your wits about you while breathing heavy. Over time you will find that your ability to keep moving during the workouts will improve and your rest times will decrease. Coach Dustin Gray, CFSC trainer and former Collegiate Varsity rower at Georgia State University will take you through this fun and challenging weekly rowing class. Email us at email@example.com or call (404) 310-5332 to set up a time.