4.25.14

photo-7CF:

MOB

DYNWU

 

A. Clean Pull

Increase Load. 8 by 2.

1st/2nd Pull

 

B. Clean and Jerk

4 by 6 @ 65%

 

 

C. 3 RFT:

100 DU

400m All Out Sprint

Rest 30s.

LV1-2: Complete 25-50 DU and Row 250m then Run 400m


4.24.14

photo-14CFE:

MOB

DYNWU

WOD:

1600m

*Stop Every 200m to Complete 10 Air Squats, 10 Hollow Rock, 10 Pushups

Then Complete with NO Stops

1600m 

 

 

 

CF:

MOB

DYNWU

A. Back Squat

1 by 10 @ 60%/ 1by 8 @ 65%/ 1 by 8 @ 70%/ 1 by 8 @ 75%

 

B. Front Squat

1 by 5 @ 60%/ 1 by 5 @ 65%/ 1 by 5 @ 70%/ 1 by 5 @ 70%

 

C. For Time:

800m Run or Row Buy In

21-15-9

Ring Dips

MBC (20/14)

5 Rope Climbs

 

D. $$ Optional $$

30 MB GHD

15 Vups

30 Russian Twists

15 Hip Ext

2M Side Split Hold

Foam Roll


4.23.14

photo-11CFE:

MOB

DYNWU

400m by 2

800m by 2

1600m

1:1 Rest

 

CF:

MOB

DYNWU

 

A. DL. Increase Load. 5 by 5

 

B. For Quality:

3 Rounds:

12 Floor Press (135/85)

12 Box Step Ups with a Squat at Bottom and Alt Leg Kick on Top (135/85)

 

C. 12M EMOM

Odd: 2 Strict Press (135/85)

Even: 8 Stiff Leg DL (135/85)

 

D. $$ Optional $$

4 Rounds:

10 Reverse Hypers (Challenging Wgt)

20s All Out on AirDyne or Rower

1M Hanging Hollow Body Hold

 


Athlete of the Month-Lauren Sharpless

image-3Hello Crossfit Solafide!

I am Lauren Sharpless and I’m so excited and honored to be chosen as the Athlete of the Month!

Now just a little bit about me—I am a military brat originally from Maryland, but claim Fayetteville, NC as home.  Cody and I have been married for almost 6 years and we have two children—Boss (3 yrs) and Pyper (20 months).  I’ve been in the Army for 10 years and we’ve been here in Clarksville since July 2011.  I ran competitively in High School and at West Point, and working out has always been a normal part of my daily routine.

 

 

image-2At the beginning of 2013, I was deployed to Afghanistan.  Having had my daughter just seven months prior, I still had some weight to lose and figured I would get in to shape while deployed.  But I just kept with the same routine—running and weight lifting—and wasn’t seeing the results that I wanted.  While I was gone, my husband Cody started going to the Endurance Classes here at Solafide.  He started eating Paleo and was seeing great results.  So, I decided I would try it as well.  I researched the Paleo way of eating and Nutrition and watched just about every Crossfit video on You Tube because I’d never done any type of Crossfit before.  I worked out every morning before work and often times in the afternoon when I could.  I followed the Paleo rules the best I could with the food provided in the military dining facility.  It was amazing how quickly I began to see results.  Once I started seeing progress, I was hooked.  I saw improvements not only in appearance, but I also had more energy and my overall fitness level was improving significantly as well.

 

 

I started working out a Crossfit Solafide immediately after getting home earlier this year.  Everyone at Solafide is so amazing and welcoming and it is such a great atmosphere to work out in.  The Coaches are awesome and I can’t say enough good things about them.  My husband and my kids are my biggest supporters and they motivate me every day to get better and better.  I am so proud and fortunate to be part of the Crossfit Solafide family and look forward to getting to know everyone!

image-4


4.22.14

photoCFE:

MOB

DYNWU

WOD:

100 DU Buy In

then:

4 Rounds

800m Run

12 Goblet Squats

250m Row

 

CF:

MOB

DYNWU

A. Back Squat

1 by 10 @ 60%/1 by 8 @ 70%/ 1 by 6 @ 75%/ 1 by 4 @ 80%

 

B. Front Squat

1 by 5 @ 60%/ 1 by 5 @ 70%/ 1 by 5 @ 70%/ 1 by 5 @ 70%

 

C. For Time: 12M CAP: If NOT Completed Score Total Reps

50 Pushups

40 KB Swings (2/1.5P)

30 Cal Row

20 GHD SU

10 Bear Complex (135/85)

 

D.  $$ Optional Stretch $$

Foam Roll

2M Legs up a Wall

2M Pancake Split Hold

2M Pigeon Hold Each Side