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WORKOUT OF THE DAY

Wednesday, July 30, 2014

CF CLASS

“21-15-9 Complex”
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

No Time Cap

STRENGTH CLASS

ME Push-ups
15 Dragonflies
ME 20″ Elevated Feet Push-ups
10 Dragonflies
ME Push-ups
5 Dragonflies

Straight Back, No Hand Release, Full Range of Motion, Resting only at the top

AGILITY CLASS

Skill work: overhead walking lunges

WOD

2 rds
8 pistols
10 wall cast
40 ft scooter

July 2014 Athlete Spotlight….Alyssa Hull

My name is Alyssa Hull, I am a 23 year old Registered Nurse. I have been through a lot in a short amount of time.  When I was in High School, I was active and fit.  At the age of 16, I put myself through school and I fought tooth and nail to graduate college. I got married at 18.  I suffered from depression and started to gain weight, as I did the people I knew started to pick on me and make fat jokes. This began the vicious cycle of getting put down, eating and gaining more weight. At the age of 21, I was 220 lbs & divorced.   I began focusing on my career and getting fit. I wanted to get healthy to help gain confidence and have a positive self esteem.  I started to turn all the negative energy around and channel it into my workouts. I started with eating smaller portions and doing an hour of cardio and 45mins core workouts. I did everything from hiring a personal trainer at 24hour fitness, to kickboxing which lead to a torn medial meniscus, which then lead to surgery. I was diagnosed with cervical cancer a year ago and have since overcome it. During all that I continued working out  at 24 hour fitness.  I started CrossFit in January of 2014 and instantly fell in love with it.  As of July 1, 2014 I have lost, 110 lbs in the matter of a year in a half. I would like to continue getting fit and reaching my goals. Hopefully one day soon I will be able to compete. Thank you for reading my story and supporting me and my goals to succeed!

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July 2014

 

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