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Please take a sec to read John’s story. This is not only example of the CFIM community but one of the @crossfit community as a whole. It is never a bad time to change your life. #Repost @intro2life ・・・ Most of you know that back in early January I was lying in a hospital bed in Chicago. They kept me a few days after I had a heart attack due to a-fib, told me I had congestive heart failure, and my heart was operating much below normal. I made it back to SC, and my amazing cardiologist and personal doctor were both much more positive. Good news was they were able to add and adjust some medicines to get my heart in gear. Since, I decided things had to change quite a bit. I don’t want to be on medicine for the rest of my life. I was tipping scales around 350…and just overall unhealthy. To make a long story short, my family and some new folks I met and invited me to the IM family really helped and inspired me on this journey. Today, I hit the scale at 302. I competed in my very first crossfit competition. I was nervous…not sure I was ready, but the cause was great, and I thought now or never. And IMHO, I ended up doing very well. Your quality of life is what you make it. And when you have an amazing family surrounding you, it makes you strive to be better. There are too many of you to tag here, but I want you all to see my amazing kids standing there with me. I do it so I can spend my life with them, all of my nieces and nephews, all of my family. Special thanks to my coach @hardwickcarl who is teaching me so much and pushes me to do my best every day and my amazing sister @millie3g1 who has also been on a fantastic transformation journey and inspires me. #family #IMfamily #CFIM #wodforheart #lifeiswhy #IMgettingthere #crossfit #IMstrong #columbiasc #fitness
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|Name||CrossFit Iron Mary's|
|Owner||Ray and Mary Anderson|
|Address||711 East Main St.|
Lexington, SC 29072
Like, Tweet or +1 CrossFit Iron Mary's
Download, Repost, Tag... All full resolution/non-watermarked images are available for purchase from Charlotte Foerschler Photography http://goo.gl/g1h52P #FitKidClassic #CrossFitChesapeake ©2016 Charlotte Foerschler Photography @CharlotteFoeschlerPhoto CrossFit CrossFit Kids
BCF, I am VERY excited to announce that Mary Scott Bogacz is joining the BCF team as the box Manager and Coach! She brings an excellent skills set for both roles as well as incredible enthusiasm for helping people improve their fitness! She will be starting on Sept 8th, please extend a warm welcome when you see her at the box!! Bio is below. ============================= I grew up in the Shenandoah Valley where I spent most of my time outdoors, typically barefoot. I naturally don’t like to sit still so I’ve always been active in a sport or hobby. Growing up we went hiking, 4-wheeling or hunting and I joined various sports such as dance, gymnastics, soccer, and swim team. However, what I loved most was horseback riding. Starting at the age of nine I was up early mucking out the stable (and smelling like it), training horses, and driving to competitions. By the age of 13 I was riding on the A-Level Jumper circuit. When I left home for college at CNU (aka the greatest college in the world!) I lost a bit of my country lifestyle but my love of competition and sport drove me to MMA. From 2008-2010 my off time was spent on the mat, in the cage, or lifting heavy things. Through MMA I found CrossFit, and it was love at first deadlift. It was the first time I picked up a barbell and it was the first time I was having fun while working out. Workouts became an event to share with friends versus another lonely session at the gym. Nothing has ever left me so sore and coming back for more with almost instant fitness results. Through it all, my MMA coach was there to encourage and challenge me, he believed in me before I believed in myself. After college I worked in the business industry until getting married in 2014. I then moved to DC with my husband who told me I could do any job I wanted. Inspired by the impact my MMA Coach had on my life and missing the fitness I had accomplished through CrossFit it was an obvious choice to become a coach myself. After getting my L1 certification I started coaching at Balance Gym then later at Hierarchy. It's my passion to introduce beginner athletes to CrossFit and help them obtain their fitness goals. People are capable of much more than they believe and CrossFit has a way of helping them realize that. CrossFit brings together a community of people that celebrate every caliber of accomplishment and supports eachother to push harder. Every athlete eventually finds their inner grit and contiually sets new Personal Records. I’m looking forward to helping you find yours :). CrossFit Level 1 Trainer CrossFit Level 2 Trainer USAW Sports Performance Coach Coaches Academy with Olympian Cara Heads Slaughter
BCF Members, who is excited about the Summer BBQ and AM vs. PM Throwdown this weekend? WODs have been released! Competition starts at 4:30pm on Saturday at CrossFit Route 7! WODs for this weekend (all athletes will compete in 3 WODs)! WOD 1 "The Chipper" WOD 2a "The Thruster" WOD 2b "Thropes and a sled" WOD 3: "Meet me at the Bar" https://www.facebook.com/events/1716068251974897/
CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) 15 MU/30 Dips (every break run 200m) 4rds Run 400m 20 Box Jump 15 KB Swing 10 HSPU Cash Out 10 MU/20 Dips (every break is 200m run) https://crossfitoldtown.com/wednesday-84/
WOD Backsquat 4-4-4-3-3 then 3+ at 70% of the last set of 3* *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) 4 RFT of: 20 AbMat Sit-ups 40 Air Squats 5 HSPU (L2: w/pad, L3: 10 Pike Presses) 1 Lap Run http://crossfitrosslyn.com/wednesday-82416/
Wednesday: 8.24.16 Crossfit WOD Warm up: 800m run Barbell 15 minutes, Clean Complex: 3 lift offs + 1 clean + 1 jerk Make 1 attempt at each of the following: Max set of pistols on your left leg. Max set of pistols on your right leg. Max set of left-arm KB snatches (touch-and-go). Max set of right-arm KB snatches (touch-and-go). For time: 100 burpees (cap @ 10)
Monday 8/22/16 & Tuesday 8/23/16 Tuesday: 1. Conditioning With a running clock: at the 0:00 AMRAP 5 minute 15 Cal Assault Bike 10 TTB at the 10:00 AMRAP 5 minute 10 Cal Assault Bike 15 KBS, 55/35 at the 20:00 AMRAP 5 15 Cal Row 10 Thrusters, 95/65 2. 50 Strict L-Pull ups for time a.) strict for as long as possible, then Kipping, 30 Second L-Sit every 10 Reps b.) 50 ring Rows, with 30 second L-Sit every 10 Reps Monday 1. Hang Squat Clean: 1RM 2. Front Squat: 2RM 3. Back Squat: 4x6 4. 5 Rounds for Time: Each Round must be Unbroken (no dropping DB's) Rest as needed between rounds. 10 DB Push Press 55/35 10 DB Reverse Lunge 55/35 10 DB Deadlifts 55/35
Big shout out to Sarah from @barbellsforboobs for visiting with us this evening and throwing down. Big shout out to all of you for showing up in force all afternoon and showing her what makes Raleigh CrossFit's community so great. If you missed saying hello today, hit up 6am bright and early to say hello! #MakeRaleighStronger
The D.I.G. Raleigh Challenge is a 6-week challenge that encourages community collaboration by featuring premier fitness, nutrition, health, and lifestyle partners offering a focused local experience in the Raleigh community, and Raleigh CrossFit is a proud Fitness Partner! Join us for the D.I.G. Wellness Kickoff Party @ North Hills Saturday, August 27th at 12:00 pm. Enroll and find more information at the link below.
We'd like you to meet Kenny (the great looking guy in the top pic). Kenny started training with us over 3 months ago. He came to us with a handful of shoulder issues, knee problems and just being inactive for a handful of years. We started working on the shoulders, getting them more mobile and stable, and throwing in pieces of aerobic conditioning. As things got stronger and more stable, the aerobic work got longer and everything we threw at him, he took, chewed and spit it back out. This man works hard. But also is a pretty darn successful business owner. He own/runs Kenny's Components which is one of (if not the) leading supplier and manufacturer of carbon fiber parts. He also built the car pictured which is the fastest landspeed vehicle in the world at 442mph. Crossfit may not be for everyone, but fitness is. We use aspects of Crossfit to train great people like Kenny. Our hats off to you Kenny, you truly are a pretty awesome dude.