Friday, December 16, 2016

Friday, December 16, 2016
Warm Up
10 Air Squat
10 Push Ups
10 Pull ups
10 Sit ups
10 Supermans
20 foot handstand walk or 30 sec hold
Starting at 60% of Power Clean
1 Power Clean & Power Jerk + 1 Power Clean & Split Jerk (increase weight every min as form permits)
4 rounds of 3 mins on 1 min off

3 STOH (155/110)
3 T2B
20 DU’s
6 STOH (155/110)
6 T2B
20 DU’s
9 STOH (155/110)
9 T2B
20 DU’s

Keep adding 3 reps until round is over.  Start over from the beginning each round.  Score is the highest round.  Ex:  9 + 15DU’s


*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

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