Saturday's Class will be held at 8am
Sharon Shipe
30 squat clean and jerks for time
155/105
Post weights and time to comments
Click here to watch - Kallista Pappas was 14 years old when she delivered a performance at the 2008 CrossFit Games that inspired an entire community. At an age when many kids are merely hanging out at the mall, Kallista, a home-schooled gymnast who lives in Seattle, Washington, was training gymnastics five hours per day and throwing in CrossFit workouts three times a week too.
30 squat clean and jerks for time
155/105
Post weights and time to comments
Click here to watch - Kallista Pappas was 14 years old when she delivered a performance at the 2008 CrossFit Games that inspired an entire community. At an age when many kids are merely hanging out at the mall, Kallista, a home-schooled gymnast who lives in Seattle, Washington, was training gymnastics five hours per day and throwing in CrossFit workouts three times a week too.
REMINDERS OF UPCOMING EVENTS:
1. Sept 28, 2nd Annual SVS Fitness Frenzy with South Mountain CrossFit
2. Nov 2nd IN HOUSE COMPETITION HARVEST RUMBLE ( Hooded sweatshirt to all participants)
3. Nov 16 WOD n WINGS at Crossfit Del Val
4. CHRISTMAS PARTY DEC 14th @ APEX.
4. CHRISTMAS PARTY DEC 14th @ APEX.
22 comments:
WOD 9:21 90#. Doing squat cleans a day after the super spartan was not fun. It definitely was a struggle to get the last 10 reps. My legs are probably ready to disown me. With that said, I can honestly say that I have benefitted so much from crossfit Apex. Overall transformation I've seen within myself since I joined Apex 5 months ago is tremendous! Once again, the coaches at Apex are awesome! We also have great fellow members that push one another to get through the WOD. It has been a great 5 months for me at Apex and many more to come!
Results from my Doubleheader weekend:
Saturday - The Bruiser 5K - I have run this race for 4 years now. PR'd this race and also a 5K PR for me of 28:03. I was hoping for an even better time, but I think this cold I am fighting hindered me slightly.
Sunday - The Tristate Super Spartan - Time was 3hrs 4 minutes. That was a pace of 20:29 per mile. You can only compare pace from year to year because this distance and obstacles change. So last year's pace for this race was 39:56 per mile!
As Jon and Kevin said, there is only one thing that we can attribute this improvements in performance to. AND THAT IS APEX!! Love seeing the results in these measurable forms. It is a great motivator!! Thanks again to all of the Apex coaches and members!! You all give us the push and desire to keep improving and getting better and better.
Next up the Spartan Beast in Vermont in two weeks. First time doing this one for me!
Warmup: 90# on all clean/squat moves
WOD: 8:23 @ 70#
Warm ups went up to 185 for squat clean
Wod
8:25 135#
6:36
#65
got to 90# on squat clean moves
WOD 7:11 80#
Warm up: 135#
WOD: 7:15 @ 95#
6:28
115#
5:34
40#
So good to throw weight overhead again! :)
3:38 65#
45# 5:25
4:49 on the wod @ 95#.
Warmup got up to 160# on the clean, 130# on the squat clean and the complex
4:50 55#
Warm-up: Got up to 125# on the power cleans. Stayed at 95# for the squat cleans and squat cleans with front squats.
WOD: 75#. 6:48.
Not real happy with this effort. I did the first 20 reps as single reps and then went 2 at a time the last 10. I should have went 5 or 6 at a time at first. I might try redoing this sometime.
6:08 105#
7:31
65 lb
Great workout.
Squat cleans felt great this am fun WOD
6:50 125#
6:41 #50
3:59 / 35#
Got up to 75# in warmup, but rotator cuff was really sore and tight, so decided to go light for the WOD.
6:27 65#
5:53 75 lbs
7:15 135#
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