I started at CrossFit Bangor in February of 2019 but I’d say I didn’t start really committing myself until August of 2019.
2. Proudest CrossFit accomplishment?
When I started CrossFit it felt like I had so many areas/movements to improve on and I was so far away from where I wanted to be physically. I think I’m most proud of the overall progress I’ve made in fitness. My latest accomplishment is that now I can do two strict pull ups (shoutout to Pam and all of our pull up work lately)!!
3. Favorite lift, metcon, or both:
Clean and jerks are probably my favorite! I also like long chipper workouts, they’re great stress relief!
4. A movement or workout you’re hoping to improve this year:
There are a ton of things I want to continue improving on but I’d say snatches are up there on the list.
5. Biggest surprise since starting at CrossFit Bangor:
I’ve never thought of myself as a very strong person until I started CrossFit. In the beginning I would always choose lower weights for workouts and doubt myself. The gym fosters such an inclusive, supportive, and motivating atmosphere and that has pushed me to do things I never thought I would be able to do.
6. Advice for new members or friends who have yet to try CrossFit:
If you’re anything like me, sometimes it’s hard not to compare your progress or your abilities with other people’s. It’s important to remember that everyone is at a different spot in fitness and everyone pushes themselves to be better no matter what that looks like. Now I try to admire other people’s abilities and compete with myself everyday.
7. Favorite Maine place to recommend to other members or visitors:
Acadia National Park is definitely one of my favorites but there are so many hidden gems across the state!
Can I tell you a secret about myself? This is something that I’ve not talked about with many people, but I now feel compelled to share with you, my CrossFit family.
In my first year of doing CrossFit, I gained twelve pounds. There it is. Frankly, the weight gain was hard to swallow. I came from a background of school sports and later, traditional globo-gym type workouts. I did use weight machines, but cardio was my primary focus. I wanted the stereotypical female body; thin. I worked hard, several hours a day at times. I did see results, but I never quite got where I wanted to be.
Enter CrossFit. How intimidated I was (and still am, at times). The women in my classes were lifting weight that I didn’t think was possible. I don’t believe I had ever picked up a barbell except to do a light, probably incorrect deadlift at my old gym. CrossFit was exciting and terrifying at the same time. I was hooked.
My first year was a learning curve filled with incredible new movements and personal records. I loved the community and the competitive environment that I had been missing since high school sports. I was lifting more and more weight while also packing it on. What the heck?
Ladies…I’m probably speaking a bit more to you in this blog, but I do hope the men are engaged as well. The reason this topic is important is because we are seeing a shift in women’s fitness; a fantastic one. The starving, bony fitness models are gradually being replaced by strong, muscular women. What a paradigm shift! Thanks to CrossFit, online influencers, and competitions like The Titan Games and American Ninja Warrior, strong women are finally getting a chance to show the world that strong trumps skinny.
That’s not to say that the shift isn’t hitting a few bumps along the way. There will always be a select few who want to see women as diminutive and weak. My own extended family has had difficulty, at times, understanding why I would want to be muscular and strong. This bothered me…and still does in my darker moments.
Then something happened. I brought my daughter with me to watch a CrossFit class. She was captivated by the strength and confidence that she saw, especially in the women. She cheered me on and encouraged me to add weight so I could outlift some of the guys. The pride I saw in her face was directed toward my strength, not my thinness. Parents; this is powerful stuff.
Why have we been telling our young women, in words and actions, that less is better? Magazines and mainstream media have pushed this for years, but shouldn’t we all be part of changing that? At the end of the day it’s not even about weight. It’s about being more; more capable, more powerful, more confident. That’s what I want for my daughter and for this next generation of butt-kicking young women.
So though I sometimes complain about my large thighs and the fact that shirts hardly ever fit me properly, I’m proud of my strong body. Those twelve extra pounds? That’s hard-earned muscle that allows me to live a life of doing and being more. In CrossFit, we are all part of the paradigm shift and I couldn’t be happier to join you in the journey.
AMRAP x 25 MINUTES
500m Row
20 KB Goblet Reverse Lunges (70/53)|(53/35)
20 Russian KB Swing
15 KB Shoulder to Overhead (L)*
15 KB Shoulder to Overhead (R) *
(Score is Rounds + Reps)
*KB Shoulder to Overhead can be strict, push press, push jerk. Athlete can switch back and forth R to L as needed as LONG AS 15 reps are completed on each arm
6am ZOOM
DAILY-5 WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats (No Measure)
FULL-BODY STRENGTH
EMOM x 5 MINUTES
12 Alt. DB Snatch + Max Double Unders
-2:00 Rest-
EMOM x 5 MINUTES
12 Alt. DB Power Clean + Max Double Unders
(Score is Load)
FULL-BODY SPRINT WORKOUT
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Alt. DB Hang Snatch
TABATA 2 – Push-ups
TABATA 3 – Sit-Ups
TABATA 4 – DB Ground to Overhead* *Hold DB by both heads, parallel to body
-1:00 Rest b/t Tabatas-
NCMETCON
WARM-UP
1 ROUND 50 Single Unders
50 Mountain Climbers
12 Reverse Lunges
12 Good Mornings
Into… 1 ROUND
50 Single Unders
50 Mountain Climbers
12 Front Rack Reverse Lunges
12 Barbell Good Mornings
Into… 1 ROUND
50 Single Unders
50 Mountain Climbers
15 Tempo Deadlifts (1111)
STRENGTH ON A 12:00 RUNNING CLOCK…
3×5 Tempo Deadlift (2121)* *Keep loading light to moderate. (Score is Load)
WORKOUT 3-5 SETS* 12min Cap
12 “Library” Deadlifts
50 Double Unders
-Rest :30 b/t Sets-
**Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar. (Score is Time)
STRENGTH
3-3-3-3-3 Front Squat
*Build to 3RM Front Squat
WOD
“Hop-a-Squat”
PARTNER WORKOUT*
IN TEAMS OF 2
ON A 13:00 RUNNING CLOCK
150 Double Unders
100 DB Thrusters (35/25)|(25/15)
150 Double Unders
Max Front Squats (185/135)|(135/95)
*Partner 1 works while Partner 2 rests.
Complete the work in order, split up reps between partners any way.
