Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Metcon

Metcon (AMRAP – Reps)

Partner 6 min AMRAP

Cluster Ladder (Rx+115/75)(95/55)

1-2-3-4-5-6…

Partner 1 completes 1 cluster, Partner 2 completes 2 clusters, Partner 1 completes 3 clusters…
Rest 5 mins

Metcon (AMRAP – Rounds and Reps)

Partner 6 min AMRAP

25 Cal Row

20 Burpees Over Rower
Rest 5 mins

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

100m Run

10 Power Cleans (Rx+115/75)(95/55)

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Fit Friday – Repost

Today’s post is a repost of a blog I wrote over a year ago.  I came across it when going back through our blog archives & it still rings true today!  So I thought it was worth a share.  Let’s continue to celebrate what our bodies can do, instead of what they look like!


It didn’t take me long to fall in love with CrossFit.  In the most recent years of my adult life I had really begun to love exercise, being fit & working out (ya know, as much as one can I guess).  So when I found CrossFit, I was hooked.

A few months in though, I still wasn’t quite sure why I loved it so much.  I couldn’t pin point it. But then it hit me, CrossFit isn’t about being “skinny”, it’s about being strong.  CrossFit isn’t about what your body looks like, it’s about what your body can do and what you’re physically & mentally capable of.

For a lot of people (including me!), that is very freeing!  I follow the group Women of CrossFit = Strong on Facebook & they shared this article today…

10+ Reasons I Love My Ugly Body from Andrea @ imperfectlife.net (If it doesn’t load right away, keep refreshing, it’s worth the read!)

Better-Stronger-Faster-Andrea-Matthes

It was too good not to share!  This is the kind of stuff worth celebrating & praising in my book!!  Props to Andrea for being so brave & putting herself out there like that.  This is what CrossFit is about, to me.

I may never look likes a games athlete or be as fit as them.  But that’s ok, because that’s not my goal in the first place.  And size & shape don’t dictate fitness.  We (as a society, as humans) become so focused on what our bodies look like…or don’t look like…that we forget how far we’ve come, how much we’ve accomplished & how much we’re CAPABLE of!!

So wether you’re just starting your journey, stuck in a rut, or have fallen off the bandwagon, remember…

You must!!  Change, growth, magic – they all happen outside of our comfort zone!  Do the hard things guys, and they won’t be hard anymore!!

Keep up the good work athletes, the best is yet to come!

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Friday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

25 mins

Overhead Squat (5×3)

*Work to a challenging triple

*Not a max

*Scale to Front Squat if needed

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

400m Run

40 ft Unilateral Front Rack KB Carry (1.5/1)

10 KBS (1.5/1)

CrossFit and Cocoa

cocoa

Do you have a killer sweet tooth???  Love to have a little treat during the day?  Well drop that guilty feeling and read how cocoa can help your CrossFit career.  This article details some of the benefits of cocoa…real natural cocoa, not those Hershey kisses…sorry guys!  We have a few different RX Bars that have cocoa in them, try grabbing one after a WOD and reap those benefits!

http://www.theboxmag.com/article/crossfit-cocoa-9939

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Clean Barbell Warm-up

Gymnastics

25 mins

Skill/Plyo Stations

5 Rounds

10 Ring Push-ups

20 Lateral Hops

2 Wall walks

20 Skaters

Rest 2:00 between round

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*Retest from 6/12 – use same weight

*6 min time cap

Coach Highlight – Amy Bullock

Most Wednesdays, we highlight one of our awesome CFP members!  Starting today, once a month, we’re going to highlight one of our awesome CFP coaches!  First up, coach Amy!

amy

Amy is originally from West Virginia and grew up an athlete.  She played collegiate level basketball and soccer and is now a Physical Therapist.  Amy has a great eye for coaching and an awesome attitude!  She loves cheering on our CFP athletes, encouraging them on their health journey and pursuing her own fitness goals!  We’re so thankful to have Amy as part of our CFP coaching staff!  Get to know her a little better below:

Amy’s Coach Profile

1. Tell us a little about yourself.  I recently moved to Charlotte about 1 year ago to work for an outpatient physical therapy clinic located in Gastonia, NC.  I have been practicing physical therapy for about two years now and recently received my CrossFit Level 1 certification in February to help coach at CFP (as well as RISE Charlotte)!  I’ve always been a fan of the Charlotte area and glad I am able to start my life here and not to mention get some family time with my aunt, uncle, and grandmother!  I grew up playing sports including soccer, basketball, and softball – in which I pursued a basketball career in college for three years then finished my senior year off playing soccer (GO BOBCATS)!

2. How did you first get into CrossFit & why do you like coaching?  I remember completing my final student rotation in 2013 at the clinic I currently work at now in Gastonia, where Dr. Warren handed me a CFP flyer to come check out a class.  I was skeptical at first and was new to the “CrossFit” clique – but I decided to attend a weekend class.  I remember deadlifting 85# (which was the first time ever performing that movement…yes even knowing that I play collegiate level sports) and thought “this is extremely heavy”.  I never was taught the proper way to deadlift or ever exposed to weightlifting type movements.  After about two years of CrossFit (on and off), I knew that this was my calling to regain that competitive edge/spirit back!  I competed in my first local CrossFit competition this past fall and immediately decided that I wanted to continue competing locally – so I’ve been training most days of the week over the past year and signed up for another local team competition this summer!

My favorite aspect about coaching is seeing the progress with each athlete – not only physically but mentally and physique as well!  I love the process and coaching those who just want to become a better version of themselves!  It all starts with the right attitude and the willingness to make a lifestyle change – CrossFit will do that to you!

3. What is your favorite CrossFit exercise?  Least favorite?  Recently my favorite CF exercises are anything gymnastic – never thought I would like that stuff but it proved to me that having a strong foundation of stability truly carries over to mobility and not to mention strength components!  I also love anything with the barbell – especially upper body work (but recently been loving lower body work)!  My least favorite exercises are probably anything “cardio” (i.e. RUNNING haha).  Let’s just leave it as that.

4. What would you tell someone considering trying CFP?  CrossFit has changed my perspective on living a truly “fit” life!  It provides a very well-rounded foundation for any type of individual ranging from the soccer mom to the elite athlete! It can be intimidating at first, but with the right coaching and modifications here at CFP, you will NEVER be disappointed!  Safety the the #1 priority (next to having fun of course) and making sure that athletes understand the basics of CrossFit and of course strive for their goals!  Give it a try – it WILL change you!

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