Your Weekly Update – March 22

March 27, 2015 | Posted in The Word | By

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WOD 3.27.15

March 26, 2015 | Posted in Daily WOD | By

Workout of the Day 3.27.15

Skill of the Day 

Hand stand

Strength Work 

None

CrossFit WOD 

CF Open WOD 15.5

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WOD 3.26.15

March 25, 2015 | Posted in Daily WOD | By

Workout of the Day 3.26.15

Skill of the Day 

Double-Unders

Strength Work 

Bent Over Row

  • 5 Repitition, 5 minute EMOM

CrossFit WOD 

12 minute AMRAP of:

  • 15- Tire Flips
  • 10- Pull-ups
  • 5- Pistols Each Leg

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My CrossFit Story

March 25, 2015 | Posted in The Word | By

By: Michelle Conable 

I have experienced every type of exercise, including personal training, yoga, pilates, P90X, running marathons, and Insanity. It only seemed logical Crossfit was the next challenge.  I started at different box and was hooked. I definitely “drank the juice” and annoyed people with my incessant talking about it.  I soon moved to Max Kane because I changed jobs. I was amazed with all the Olympic lifts I had being doing wrong because of poor training. The coaches at Max Kane keep a close eye on their athletes to prevent injury and bad form. My old box was understaffed. There were often too many athletes for the coach to correct and teach everyone.

My fitness goals have always been to be skinny. I was successful with that. When I started Crossfit, I thought I would continue to maintain that goal. I was very wrong! I started putting on weight and my clothes got tighter. My physique changed. I needed larger shirts. Somehow, I was okay with it. I may have gotten bigger, but my body was more defined. A hydrostatic body fat test hosted by Max Kane proved I have a very healthy body fat percentage.

 

Skinny me

Skinny me

michelle2

Strong me :)

I love the competition, learning new moves, and the thrill of PR’ing on my lifts. It’s a workout I enjoy going to and love the whole time. I don’t dread it like other workouts; instead I can’t wait to wake up in the morning and go. I think CrossFit is so addictive because you can always improve, learn something new, and accomplish things you thought were impossible.

I enjoy the camaraderie at Max Kane.   I feel like I have a second family. Coaches or other athletes are often willing to help me after the workout of the day. We have multiple social events where we can get together outside of the gym.  We cheer each other on and provide support in hard times. We understand that we all have different goals, backgrounds, and skills. We celebrate big and small victories.

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WOD 3.25.15

March 24, 2015 | Posted in Daily WOD | By

Workout of the Day 3.25.15

Skill of the Day 

Thruster

Strength Work

Push Press, 3 Repititions

  • 10 minute EOMOM

CrossFit WOD

With a 9min Clock

  • Minute 1-3
    • 9-Thrusters 95/135
    • 9- Over Bar Burpees
  • Minute 4-6
    • 15- Thruster 75/115
    • 15- Over Bar Burpees
  • Minute 7-9
    • 21- Thruster 65/95
    • 21- Over Bar Burpees

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WOD 3.24.15

March 23, 2015 | Posted in Daily WOD | By

Workout of the Day 3.24.15

Skill of the Day 

Pull-Up

Strength Work 

Front Squat 3 repititions

  • 10 minute EOMOM

CrossFit WOD

2 Rounds of:

  • 2 minutes Push-ups
  • 2 minutes Sit-ups
  • 2 minutes Rest

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WOD 3.23.15

March 23, 2015 | Posted in Daily WOD | By

Workout of the Day 3.23.15

Skill of the Day 

Clean and Jerk

Strength Work 

1 Rep Clean and Jerk

  • 7 minute – EMOM

CrossFit WOD

For Time:

  • 50 Box Jumps 20/24
  • 50 Jumping Pull-ups
  • 50 KB Swings 35/44
  • 50 Walking Lunge Steps
  • 50 Knees 2 Elbows
  • 50 Push Press 35/45
  • 50 Back Extensions
  • 50 Wall Balls 14/20
  • 50 Burpees
  • 50 Double Unders

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WOD 3.21.15

March 20, 2015 | Posted in Daily WOD | By

Workout of the Day 3.21.15

Skill of the Day 

None

Strength Work 

None

CrossFit WOD 

Friends and Family Day

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WOD 3.20.15

March 19, 2015 | Posted in Daily WOD | By

Workout of the Day 3.20.15

Skill of the Day 

Overhead Squat

Strength Work 

None

CrossFit WOD 

CF Open WOD 15.4

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WOD 3.19.15

March 18, 2015 | Posted in Daily WOD | By

Workout of the Day 3.19.15

Skill of the Day 

Rope Climb

Strength Work 

Ring Dips – Reps

  • 5 minute – EMOM

CrossFit WOD

For Time:

  • 1600 meter run

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