Go Lisa!


Lisa is down 30 pounds in 3 months! CFS 3 days, sometimes 4 days a week, and a healthy eating regimen has helped her see the results she is looking for! Lisa works full-time, she has two little girls who are in almost every sport/extra curricular under the sun (swim, dance, Girl Scouts, dance to name a few), but she finds three-four days a week at minimum to treat herself to an hour of CrossFit! We provide the warm-up, mobility, skill or strength and workout... Lisa shows up, pushes herself out of her comfort zone and works the whole hour! Lisa, I am so proud of you. From the bottom of my heart. You are a rock star! You've proven you can scale workouts, come 3-4 days, not do extra, fight through lifts you don't prefer and movements that aren't your favorite AND STILL GET RESULTS! You are my all-star!

WOD for 4/5/2017

ALTERNATING 2 RDS EACH TABATA:

SQUATS

PUSH UPS

SIT UPS

DOUBLE UNDERS

(8 TOTAL RDS)

15-12-9-6-3

BACK SQUATS (75% BODY WEIGHT FROM FLOOR) BODY WEIGHT FROM RACK

HANDSTAND PUSH UPS

**Scaling - use your 6th grade body weight**

Updates on heavy days and today's short buy out: Heavy days, will be heavy days. Often times we lift heavy but keep a little in the tank because we are worried about the metcon; therefore, we are testing out a shorter/small cash out vs a metcon post lifting to see if lifts increase. I truly believe this is a great concept and look forward to hearing from more of Hack's feedback from his Level 2 CrossFit Certification.

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