The Snatch

These Women, yes once again i talk about my girls, are working on Olympic weight lifting moves. Aggressive, powerful, beautiful movements. They are getting strong, gaining confidence and reaching far beyond what they ever thought they were capable of.

video coming shortly!

I am Crossfit...The Change.

This is my Tuesday/ Thursday Women's only Class. Six of these women have been on the "I am" road for 7 weeks now. This weekend they will compete against themselves to improve their strength and stamina in the I am Crossfit Bench mark workout.

3, 2, 1 GO!
Run 400
15 pull ups
7 bb cleans

X 3

time!

They will take an 8 week post training pic and have their measurements as well as body comp taken!

All of these women, including the ones not pictured, are pictures of success! Every one of them has seen remarkable results!

Ladies, this is your last week... hit it hard and leave nothing behind except for that wine you don't need tonight, that bite of chocolate that is not worth it, that tap on the alarm that may prevent that extra pound from being lost because you slept through your Crossfit workout.....

Ladies start your engine.... be all you can be... I will see you at the finish...and note...

this is just the beginning!

much luv!

Working hard pays off!

Melinda....Oh sweet Malinda! This girl has been working her tail off....literally! She has made some great strides this last 7 weeks! She is one of my I am Crossfit Clients! Not only has Malinda changed her appearance, she has gotten very strong, improved her run form and is therefore now faster and more efficient, and her health, according to her Dr., has improved in all areas... cholesterol, blood sugar, blood pressure....

Amazing what you can do in such a short time! Great Job Malinda and all "I am" clients, you all Rock!

Hard work pays off!

Erin attends the 9 am Women's Only Class! Erin set out to get into her "Skinny Jeans".
She is one of my I am Crossfit Clients.
She has had to learn how to zone, learn how to workout on her own, and manage, like all of us, a crazy schedule!
Erin pulled her tight jeans away from her belly today and said "look at all this room"! She has done a great job, as well as all of my I am Clients! We still have 11 days until weigh in, stay focused Ladies and if you think you can, you will!

C ya at the finish line in your tight jeans!
Woot!

I AM CROSSFIT

What was I doing before Crossfit? I was curling bars and tricep extensions. I was running marathons, riding my bike long distances, and doing some swimming. I was eating meats, some vegetables, some nuts, some fruit, some starch and moderate amounts of sugar. I kept levels of food that supported exercise and some body fat. I never did deadlift, unless it was straight leg with dumbbells, I did some cleans, never heavy, presses, never to full extension, never clean and jerk, never snatch. I did cartwheels when at the park, some pull-ups, dead hang max rep 9, some dips off a bar, never rings...what are rings, never rope climb, some push-ups, not full extension, some sit-ups, never press to handstand, pirouettes...never, flips..huh, splits and holds who, some stairstep, some elliptical, sometimes hard more times fast, some mixing and matching. Routine...most of the time, workouts were sometimes as long as 2 hours.

Times are a changing. I found this photo of myself before I really ever started to Crossfit. In fact the banner in the back ground was were I trained before I started to train people at my garage gym. This picture is in fact our first ever Fight Gone Bad event September 2005. I was training for my first half Ironman and my first marathon... leading up to my first Ironman.

The first Picture is this past Fight Gone Bad, September 2008. I AM CROSSFIT. I eat meats and vegetables, nuts and seeds, some fruit, little starch, and little sugar. I keep intakes to levels that will support exercise but not body fat. I practice and train major lifts- deadlift, squat clean, presses to full extension, clean and jerk and snatch. I work on gymnastic style movements, pull-up, dips with rings, push-ups, sit-ups, press to handstand, pirouettes, some flips, some splits and holds. I bike to transport myself, run fast, swim and row for speed. I train five or six days a week and mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Workouts are short and intense. I regularly DO a workout that scars me. Most of all, I LOVE WHAT I DO!