(1 rd = bj, thrusters and du)
90 seconds
200m sprint
In remaining time complete max reps
box jump overs 20"
*rest 90 sec
complete same set up with db thrusters and double unders
*Post time and weights to comments
Why do you Crossfit? post to comments
Happy Birthday Vic
Competition Class: Click here for WOD
New Sport?
36 comments:
Happy BIrthday to VIc today and To Jane yesterday!
Happy Birthday Vic and Happy Belated birthday Jane.
Enjoy another beautiful day.
19/19/50/17/18/60 = 183. 25# DB for thrusters. Really liked this one. Don't stop moving.
Happy Birthday Jane and Vic!
80+ degrees!
Why I Crossfit?
I played sports my entire life and when you hit a certain age, it's time to hang it up. CF gave me a new outlet, one that is constantly filled with High's/low's and many challenges. Not only has it given an outlet to my glory days on the field, it has also brought my wife and I closer and made me a better, husband, father, teacher and friend. It has supplied me with discipline within my life....kitchen, gym and classroom.
Best of all, it has introduced me to such a wonderful community and has blessed me with awesome friends like yourselves!
I Crossfit to help manage my pain, strength and flexibility reduces the pain in injuries
I originally started CrossFit to change up my everyday routine at the gym. I was looking for something different. In the beginning, I saw CrossFit as the mechanism to get me into the best shape of my life. I wanted to come as often as I could because I saw immediate changes. Now that I've been at Apex for a year, I realize that CrossFit is sooooo much more then the WOD. We develop relationships and friendships that take years to establish. We tell each other things about ourselves that would often times make us uncomfortable in other situations. It's the community of people that care so much more about who you are as a person, rather then the clothes you wear or the car you drive. We suffer together every day and I believe this suffering ultimately leads to a level of respect not often seen in our society. I have the utmost respect for every person at Apex and applaud your sacrifices to get where you are today.
CrossFit = Life Change. Lets keep changing lives through what we all love to do. STAY ON IT!
I knew nothing about Crossfit until Tanya got a job at my school. She convinced me to try it and came all the way up to Quakertown in the summer so she and Josh could train a small group of us in the morning. I was addicted ever since. Along my 5 year journey there have been things that have come and gone out of my life but crossfit has always been the one constant I can rely on to keep me healthy both physically and mentally. God willing I will ever stop crossfitting.
Well said Clayton, I couldn't agree more
I can say CrossFit; specifically CrossFit Apex has completely changed my life over the course of the past 10 months. I played sports my entire life and always lifted weights but have never really followed a specific training program since my days playing college football. I neglected the training that I needed most, and focused on strength and continued to see my health deteriorate. After Chris pushing me to just meet with Josh and see what CrossFit was all about I finally caved and went through the fundamental one on one with Josh, which was a completely humbling experience. It was at that point I realized that this was what I needed to do. After joining Apex, it was an immediate addiction for me, the variety in the workouts, the intensity and the support were something that I needed, along with the WODs forcing me to work through weaknesses. The support within this group is amazing, no one passes judgment, and they push you to limits that you would not likely reach on your own. I can say without a doubt the last 10 months at Apex have made me a better person. Sometimes in life, we need a reality check and for me CrossFit was that, it broke down my ego, and proved to me how much I needed help. My time at Apex has enriched my life through better health, some great friends, and has restored my self confidence.
Reading these have me mushy, incredibly moving.
Why I'm hooked?
Crossfit makes greatness attainable by everybody. With Crossfit, are weaknesses are what make us strong. On our own, we tend to avoid them, not venturing too far out of our comfort zones. You can’t hide from them here! And when we face our weaknesses head on, it builds our strength, perseverance and confidence that carry us through in every aspect of our lives. We become a better version of ourselves.
THanks for the birthday wishes guys! : )
I Crossfit to find new limits for myself. I didn't grow up with any athletic tendencies. Not that I didn't try, but you know that kid on your little league baseball/soccer team that really sucked? That was me.
I discovered obstacle course racing (thanks to Kevin Mooney) and ran four Spartan Races last year. That was something I didn't think that I could do. Everyone at those races preached the wonders of Crossfit. And now, every time I visit the box, I'm doing something that I didn't think that I could do. It's exciting, addictive, and occasionally frustrating. But above all, it's rewarding.
I also want to serve as a proper role model for my kids someday, encouraging good eating habits and physical fitness.
I hear you Teresa! one of my best friends talks about life being the pursuit of excellence...you said it, Crossfit makes greatness attainable by everybody....some of my favorite moments were Sarah getting her first pullup and Austin getting the Christmas muscle up, but there's rock star moments every wod too, and often they are not the pr's but the hard fights after a long day or bad night's sleep.
For me, Crossfit makes me look ego right in the eye and really think about what it means to say that everything matters and nothing matters, all at the same time. It forces the question I try to ask myself no matter where I am in my day...why am I doing this?
I'm stuck in Court so I can't type as much as I would like. Crossfit replaces competitive sports just like Keith and others have sAid. Also, I'm 47 years old and I feel better than I have in 10-15 years. Finally, and probably the best part is the family I have gained at Apex!!! I'll see all my brothers and sisters tonight.
Why I Crossfit?
I started Crossfit because I knew I needed to get myself back into shape and start living a healthier lifestyle after getting sober nearly 4 years ago. What I came to discover was this was also becoming a positive habit to replace old negative ones. I'm blessed to have the support of all my fellow Apexers! I am learning to be disciplined in the gym and in diet as I find what we eat directly effects how we fit! Crossit has also provided an outlet for the whole family to get fit and enjoy a healthy life!
why I Crossfit? I was never an athlete really. wasn't until I was maybe 34 that I started truly caring about my health & fitness at all. Crossfit is something I can do no matter how "bad" I am at it. I can see myself getting better every single time I do it. I want to be fit, and I want to be strong for the first time in my life.
Another big thing for me with Crossfit is the community. I've been a musician for most of my life. The camaraderie in Crossfit is very similar to that of musicians. I love that. Its rare & special for sure.
15-9-8-14-10-7
25#
10-16-13, 10-18-14
Great workout on a beautiful night!
I found CrossFit after having two kids and wanting to get back in shape as well as finally understand everything Keith was talking about and have something else in common with him. I stayed with Crossfit because it is all those things but so much more. The biggest achievement I have gained is strength. And not just the obvious physical strength but strength to become a better person to myself and all those around me. It is true that what doesn't kill you makes you stronger. Even when there are heavy thrusters involved ;-)
Athletes, I can say enough of how proud I am of your CF thoughts!
I had the pleasure of hitting the WOD with an old buddy!
Glad to have you back Bro!
NIKE- 20/20/50/21/18/36= 165- 95# PushPress
Nike using 20# db
19-14-43-15-13-35
That was probably the best comments I have ever read posted on our website! Thanks everyone for sharing.
I am so grateful to have found CrossFit as early as I did Nov 2007. Not only has it changed my life but it has allowed me personally to feel like I have found my nitch in helping other people. Isn't that the real reason we are all here to create relationships? I always loved being a school teacher and CrossFit has enhanced teaching at another level. Helping people to feel better about themselves at the same time as working on your own challenges is a wonderful feeling.
I am so grateful to have 2 partners in Keith and Tanya and they are a huge part in the growth of Apex. Not to mention the absolutely wonderful trainers that stand by our expectations for creating relationships, good movement and helping others reach goals they never thought they could.
More now than ever because of coming off of an injury and sidelining me from this years CF Open, everyone at Apex members and trainers have supported me greatly. This will never be forgotten and will forever make me stronger in the end. Thank you so much for standing beside me.
The greatest thing about CrossFit has to be the unexpectedness in everything. (Wods, who will walk through the door next, injuries, social events, sharing with others what is so dam hard to explain in words, etc.)
We are so grateful to everyone that walks through the door here at Apex as our box would be nothing without everyone of you. Looking forward to more wonderful memories to come.
Unfortunately, I don't have anything that profound to say even though I have been mulling this over all day. However, what I can say is that it is the highlight of my day knowing that on 3 days out of the week, I get a break from life to go to a place where I can work out all the frustrations from my day and do it with people who have the same drive and will as I do. I am not an overtly outgoing person and I probably look like I'm in a bad mood most of the time but it really does make the work out that much better when people smile at you, say hi or comment to you on the workout. I've been doing this only 3 months but it feels like i'm in the best shape I've been in a while and I can only look forward to great things to come. I really do owe it to my awesome trainers and the people I'm surrounded by during my workouts. Thank you.
Gorgeous night to be working out, though the air isn't kind to my lungs just yet. Had to pace my run to about 1:00 each time to be able to control my breathing, so I didn't have a whole lot of time for work...
7/8/5/8/8/5... couldn't get a DU, despite getting them in warm-up. Super frustrating.
Crossfit... Well, I was definitely intimidated by it at first. Wags had shown us some WODs at school and I felt like I sucked at everyone of them. No one likes to feel vulnerable, and that's how I felt. It was weird, though... I was pushing Pete towards it, yet going the opposite direction. I started running instead, but got injured. Wags finally convinced me to "give it a month" and he'd have my knee in great shape. He didn't lie. I couldn't do a solid box jump when I started, nor could I do a good squat. I still struggle with the knee from time to time, but man, I am 10,000 times better than I was.
I can't exactly put into words what Apex has done for me, because it's been so much more than just physically and mentally pushing myself and getting stronger. I have spent a lot of life surrounded by negative influences and here I have found some amazing coaches who believe in me, friends who are true, and an atmosphere that really makes you believe you can do anything - like put 95# overhead 18 times. This is like a giant family, and it's been a HUGE blessing. Thank you =)
One of my few workouts back. Great working out with you again Bus. Missed ya.
29/21/64/27/20/62 25lb db
Josh
Why i CrossFit? I CrossFit because it changed my life. Changed my whole perspective on exercise, taught me how to eat properly, and so much more. I've never really played sports and was actually terrified of exercise. Whenever I heard about Crossfit at school I literally panicked. At the time I freaked out, but now I am so thankful I was placed into Wag's gym class two years ago. I don't know what I would've become if it wasn't for Crossfit. CrossFit ha instilled so many qualities in me...Perseverance, determination, motivation, commitment, respect, honesty, friendships, community..the list goes on forever! I am so grateful for the impact everyone has made on me. Shout out to Bus and Wags, thanks for pushing me and always being there. You have made all the difference. And thanks to everyone who makes Apex the beautiful place that it is, what a special place to be.
Games Class:
1. 12:58 Rx - I'm happy with this and I improved by 3:54 from last time in the fall. I was able to go unbroken on all rounds.
2. 155#
3. 185# across
4. OTM for 16 Min
Odd- 2 muscle ups
even- 10 pistols
I first started Crossfit when Derek wanted me to come to the grand opening at the old place and give it a try. After that first wod I was hooked ever since. I used to do Crossfit just to help in volleyball, but now there is so much more to it. Crossfit has gotten me in the best shape of my life and it has made me a better person. The best part of Crossfit is the Apex community where I have met so many great individuals and made a lot of friends and I am blessed to be a part of it.
Why do I Crossfit? I ask myself every time I hear someone yell, " 3, 2, 1, Go!"
Seriously, Josh was coming home and telling me all about these crazy things he was doing and I thought he was nuts. There was no way I was going to attempt any of it. But he kept telling me about it and encouraged me to try it out. I figured if I tried it for a month, he would get over it and I would just try to survive it all. But after a month I didn't want to stop. I was starting to feel better then I had in years. As frustrating as it has been that I can't do things I think I should be able to do, I've made some progress and am feeling stronger. Not faster yet, but stronger. I've never felt more motivated to eat right and focus on healthy choices. And the big bonus is getting to know everyone and building relationships. So I may not be smiling every minute of the WOD and I will always giggle to myself a little bit when referred to as an athlete, but believe me, I've never been happier or more excited to get to a workout before coming to Apex.
Nike:
17/17/52/9/12/60 15#
Never broke on my doubles!
Nancy:
15:03 65# - Erica and I tied, I pushed her on the run and she pushed me on the OHS
As far as why I CrossFit; that's a bit of a loaded question. For me to even try and answer without writing a short novel and becoming an emotional mess would be doing CrossFit Apex a huge disservice.
In a nutshell, CrossFit is everything to me, it defines who I am in every area of life. CrossFit has filled a void which was truly lacking. The members of Apex are more then just fellow athletes, they are family. Looking back, its obvious that I came for the fitness but stayed for the relationships.
I was introduced to crossfit while watching TV from my prison cell last year. I could not believe what I was seeing and never would have imagined I would ever have the chance to do it. Well, God blessed me with another shot at life and has put so many people in my life who are good healthy ones like those of you reading this. There are many days I want to give up or make crappy decisions but I now have people in my life that I don't want to let down. Tanya, josh and Keith have gave me the opportunity to learn new things and vent in a healthy manner. I hit the workouts to stay fit and sane. Some days are rougher than others but my worst days out here are better than my best days where I had to lay my head for the past 18 years. For those of you reading this I thank you for your acceptance into your apex box. Tanya, Josh and Keith thank you for helping w a difficult but doable transition. God bless you and all yours.
I also have to give credit to my brother Josh. I saw what he and Rachel were doing and thought they were nuts. He was doing some work with Wags at the box and it got me curious. Then Josh W set the hook. Thanks guys pulling me into a healthy place.
Why I Crossfit?
I just have to say that reading all of these entries is inspiring. It is AWESOME to be part of something so wonderful. I was never an athletic person. I was the kid that always made an excuse to get out of gym class because I was afraid to fail. After years of hiding behind myself, I nervously stepped up to the plate and started the process of change in my life (exercise and diet). After seeing the success that my sister-in-law, Teresa, had with Crossfit and after countless conversations with her trying to encourage me to try it. I gave it a shot. I am so thankful for her encouragement and faith in me, it was the best move I could have ever made. At times, there are mixed emotions at the Box from getting my first Toes To Bar during the Open to failing at pull ups. Now I not afraid to fail, knowing your weaknesses only makes you stronger. I love the fact that everyone encourages everyone and when you are not encouraging, they are sharing guidance or suggestions to help you improve. I am truly grateful for the relationships I have made with my Crossfit family, the strength that it has afforded me, not just physical but emotional and mental. I can’t say enough good things about the trainers and fellow athletes. I am thankful to be a part of the Apex Family.
Great stories - I love Crossfit Apex!! It has absolutely changed my life:) So thrilled about how far we've come and soooo excited to see what happens in the future:) Check it out - LCBC = Lives Changed by Crossfit. Now you can't tell me that's not a coincidence Branch Creekers!! God definately has a plan for us CFers!!
Right on Missy I love it!!!
I can't even begin to tell you how much these comments reinforce why I CrossFit...
It's to be a part of something so much bigger than I am and to see that there is always more and always something else we can do to be better. Once you open your mind to the realization that "just maybe I can do a pull-up, get a muscle up, ohs my bodyweight" your whole world opens up to so many more "maybe I cans". That mindset helps you find out who you really area and what you were truly created to do. Couple that with the real relationships and community of support and the possibilities are endless. There is so much more out there that people struggle with everyday and this little thing, this little fitness program and this little community is the first step that could change someone's day or life and it has! CrossFit has helped me gain confidence to be who I am and share what I believe. That is why I CrossFit.
I crossfit because i like the way it has made me feel! I have never really worked out like this! Over the past year i hv learned so much about my self, as a family at home hv changed so much! We eat so much better and r more aware of what we put in our body! I hv done so many things over the past yr that i didnt know was possible. Thx to my husband on suggestioning i try it & thx to all Apexiers, & trainers for the great coaching & meeting great friends.
Why I crossfit...I'm not gonna lie, it started because I'm (a little bit-LOL) competitive. My roommate from college was posting a bunch of stuff about it and when I checked it out, I thought, "if she can do it, I can definitely do it-- better." So my journey began and lucky-for-me, Apex was the only box around. I signed up for a couple of free classes and I was hooked! Unfortunately, I couldn't see past the cost of it, so I just did it on my own, and stalked the Apex website for the days they offered the free workouts and I would just show up. Josh and Tanya would ALWAYS remember my name. Two years later,my husband surprised me by saying that "it seems like crossfit is your thing, so you should sign up for 3X per week". Little did he know how that would fuel my obsession.
Why I still crossfit...for many reasons-- I love the way I feel and I love how strong I am. I am in better shape now than I ever was--even in high school (and that was, ahem, 26 years ago). But most of all, I love Apex. When my husband was dying of cancer, Apex became my safe haven, my happy place, my home away from home. It was a place where I could go and lose myself in the WOD. For about an hour a day, I could forget about all the stress in my life...I just wanted to get through the WOD. Bottom line? I became addicted to crossfit for everything it's done for me physically, I stay addicted because my Apex family is amazing.
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