Friday, April 30, 2010
"No thoroughly occupied person was ever found really miserable." -Walter Savage Landor
6:30pm class
Since CrossFit.com decided to drop this workout twice this week(in reverse order) we figured we could do it once. Athletes who wanted to Rx this workout could do it top to bottom or bottom to top. Other who weren't going after an Rx could do it in any order and even switch the rep count and elements around. It is good to have fun with wods!
Warm-Up Workout
5 Push-Ups
5 Sit-Ups
2 Burpees
1 Circle Run
3 rounds
Workout of the Day
"Mainsite Mashup"
70 Burpees
60 Sit-Ups
50 Kettlebell Swings(m-53lbs/f-35lbs)
40 Pull-Ups
30 Handstand Push-Ups(x4 for push-ups)
*No partitioning, but in any order
** Switch the rep count and element - athlete's choice
Thursday, April 29, 2010
"If my uniform doesn't get dirty, I haven't done anything in the baseball game." -Rickey Henderson
Oh Sook makes our 1 year anniversary "wall of fame". Always a great attitude and always taking on any wod full force. "My new white Lulu and wall balls... who cares, I'm going for it!" Congrats
10 Squats
7 Lunges
5 Push-Ups
100m Run
3 rounds
Workout of the Day
"Loose Lounge"
400m Run
30 Lunge Steps with Overhead Plate Carry(m-45lbs/f-25lbs)
14 Pull-Ups (chest to bar)
4 rounds
Wednesday, April 28, 2010
"Every day, people settle for less than they deserve. They are only partially living or at best living a partial life. Every human being has the potential for greatness." -Bo Bennett
Maila grabbed a pr today with a 95lb hang power clean. That is 24lb increase since January. Awesome! Maila goes up on our 1 year anniversary "Wall of Fame" as MGB.
Another blast from the past workout to check for improvement. See January 13th, 2010. Those new to this movement should consider practicing with more reps. 1 rep max attempts are reserved for those with confidence and experience.
10 Hang Power Cleans(any bar 18lbs-45lbs)
5 Burpees
3 rounds
Hang Power Clean
1-1-1-1-1
then...
"The Smoker"
15 Kettlebell Swings(m-53lbs/f-35lbs)
10 Burpees
3 rounds
then...
50ft sprints
down and back equals 1(100ft)
Every minute on the minute add 1 starting at 4
Tuesday, April 27, 2010
"We would accomplish many more things if we did not think of them as impossible." -Vince Lombardi
Keli'i got his first muscle-up today and passing his 1 year anniversary goes up on our wall of fame.
We brought back a workout that we did in January of this year so our athletes could check their times and throw up a PR. Great job to all who got their first muscle-up or reclaimed a lost one during our skill portion of today's wod. Jay, Joel, Lin, Keli'i, & Pat V.
10 Good Mornings(pvc)
10 Jumping Jacks
2 Tuck Jumps
100m Run
3 rounds
"Fall Faster"
15 Deadlifts(m-bodyweight/f-67% of bodyweight)
20 Tire Jumps(m-24"/f-20")
200m Run
5 rounds
Skill- Muscle-Ups
Monday, April 26, 2010
"The difference between the impossible and the possible lies in a man's determination." -Tommy Lasorda
Since many are not able to do a muscle up, we had a very gracious conversion of 2 pull-ups and 2 push-ups for every 1 muscle-up. I have seen a conversion as severe as 4 pull-ups and 4 ring dips. Having been on the other side of that formula, that is a little harsh. Congratulations to Todd T. who was the only one outside of the coaches to complete that workout Rx.
10 Phantom Wall Ball
7 Phantom Swings
5 Sit-Ups
100m Run
3 rounds
"Ball Crusher"
50 Wall Bal
10 Muscle-Ups
40 Wall Ball
8 Muscle-Ups
30 Wall Ball
6 Muscle-Ups
20 Wall Ball
4 Muscle-Ups
10 Wall Ball
2 Muscle-Ups
Substitute 1 muscle-up = 2 pull-ups & 2 push-ups
Sunday, April 25, 2010
The Whiteboard for the week of April 19th - April 24th
0 comments Posted by Hardass Fitness at 2:37 PM
Saturday, April 24, 2010
"Nothing remains great without a capacity to change and to accommodate the conditions of a changing world." -John Ashcroft
We had 18 members at the 9am class. That is a lot of athletes to coordinate in our 1,000 square foot box. Everyone grabbed a partner, we converted a barbell workout into a dumbbell workout, staggered the order and we made it work. I love the people at our gym, they are simply awesome. No one complains, no one gets upset, they just yield, grant each other a right-of-way and accommodate the traffic jam. 18 people had a blast and a great workout.
5 Squats
5 No Push Burpees
5 Sit-Ups
100m run
3 rounds
"Utah/Nevada Sectional WOD #3" unvested
Thrusters
Pull-Ups
12-9-6-9-12
200m Run after every couplet
9am Class Dumbbells(m-45lbs/f-30lbs)
10am Class Barbell(m-95/f-65lbs)
Friday, April 23, 2010
"The hardest part of gaining any new idea is sweeping out the false idea occupying that niche." -Robert Heinlein
Kurt has been making huge leaps since his recent entry into the room. He has gone from green band pull-ups to know using the red band, 18lb kettlebell to now using 44lbs for this wod. I guess going Rx on your birthday Wod is expected. Great Job Kurt! Happy Birthday!
5 Sit-Ups
10 Push-Ups
15 Squats
3 rounds
"Kurt Gone Bad"
Max reps for 34 seconds at each station
Burpees
Kettlebell Swings(m-44lbs/f-26lbs)
Push-Ups
Double-Under Jump Rope(div. by 5)
Air Squats
Lunges
1 cycle then a 34 second rest
4 rounds
Thursday, April 22, 2010
"I cannot teach anybody anything, I can only make them think." -Socrates
Today we did a hero workout in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED.
12 Squats
9 Sit-Ups
6 Push-Ups
100m Run
3 rounds
"DT"
12 Deadlifts(m-155lbs/f-101lbs)
9 Hang Power Cleans(m-155lbs/f-101lbs)
6 Push Jerks(m-155lbs/f-101lbs)
5 rounds
Wednesday, April 21, 2010
"Strength and stability are virtues of a country as well as its citizens."
Overhead squatting is a high level skill that requires flexibility, strength and trunk stability. Those that are not comfortable in this bottom position should not add weight. Work with pvc pipe then an unloaded bar until a strong stable base can be maintained. Then and only then can weight be added for a max weight or rep attempt. Jackie and Coach John are both strong and stable in the bottom position.
5 Overhead Squats(pvc)
5 Good Mornings(pvc)
5 Pass throughs(pvc)
6 Overhead Squats
6 Good Mornings
6 Twirlies
7 Overhead Squats
7 Good Mornings
100m Run
3 rounds
Strength Day
Overhead Squats - (m-body weight/f-67% body weight) max reps
5 attempts
then...
2 minute max reps - Sit-Ups(abmat/no anchor)
1 minute rest
2 minute max reps - Leap Frog Burpee
Tuesday, April 20, 2010
"When teaching, light a fire, don't fill a bucket." -Dan Snow
Jay is a 6am regular and is here every morning to tackle the wod with a great attitude and movement integrity. He has been progressing on all his movements. Next goal to conquer...the muscle-up!
15 Walking Lunges
30 Feet - High Knee Skip
20 Jumping Jacks
1 Circle Run
3 rounds
"Jay"
41 Pull-Ups
41 Burpees
41 Double-Unders Jump Rope(x5 singles)
41 Tire Jumps
41 Clean Ball(Medicine Ball Clean into a Wall Ball)
*Choose 1 elements and break it into 3 sets of 10 reps and 1 set of 11 reps. Then use that element as a divider between the remaining 4 elements.
**Elements can be done in any order
Monday, April 19, 2010
"Do not train a child to learn by force or harshness; but direct them to it by what amuses their minds, so that you may be better able to discover with accuracy the peculiar bent of the genius of each." -Plato
Kerry has not been in the room for a while since his job keeps him out of the state most of the time. He dropped by to say "hi" the other day. It was great to see him again. The room misses people when they are away too long, especially the "wall of famers".
5 Sit-Ups
10 Push-Ups
15 Squats
3 rounds
"Cindy Does a Gauntlet"
Pull-Ups
Push-Ups
Squats
Deadlifts(m-135lbs/f-95lbs)
Hang Power Cleans(m-95lbs/f-65lbs)
Tuck Jumps
Max reps for 30 seconds at each station
1 minute rest
5 rounds
Sunday, April 18, 2010
The Whiteboard for the week of April 12th - April 17th
0 comments Posted by Hardass Fitness at 8:19 AM
Saturday, April 17, 2010
"The wisest keeps something of the vision of a child. Though he may understand a thousand things that a child could not understand, he is always a beginner, close to the original meaning of life." -John Macy
This is a picture from the CrossFit mainsite. When 8 year old girls are doing the seemingly impossible, it is time we get busy. I have wanted to do this hold my whole life, but never really practiced it. Other things on the list are:
1 minute handstand hold(no wall)
Walking up stairs on my hands
Back flip
Who wants to practice with me? Then we can call out some five-year old gymnast and ask them to "bring it". "Who's Bad".
Warm-Up Wod
5 Twirlies
7 Phantom Swings
10 Overhead Squats
1 Circle Run
3 rounds
9am -Masters Sectional Workout
50 Double-Under Jump Rope
21 Kettlebell Swings(m-53lbs/f-35lbs)
12 Pull-Ups
3 rounds
10am Masters Sectional Workout
Plus
NorthCal Workout A
800m Run
Overhead Squats(m-115lbs/f-75lbs)
6 minute cap
scored by number of overhead squats
Friday, April 16, 2010
"Imagination is more important than knowledge. For knowledge is limited to all we now know and understand, while imagination embraces the entire world, and all there ever will be to know and understand." -Albert Einstein
Josh doing Elizabeth. His self analysis and paleo trivia kept me watching a second time even though I was there for the live version.
10 Jump Squats(pvc)
5 Twirlies
5 No Push-Up Burpees
3 rounds
Today's Workout
"Oh My Drumsticks"
30 Overhead Plate Standing Lunge(m-45lbs/f-25lbs)
20 Jump Squats(pvc)
10 Kettlebell Swings(m-70lbs/f-44lbs)
5 No Push-Up Burpees
Max rounds in 15 minutes
Skill - Sledgehammer
Thursday, April 15, 2010
"Never let your zeal outrun your charity. The former is but human, the latter is divine." -Hosea Ballou
Please say thanks to Pat & Susan who donated a full set of hex dumbbells to the house. No excuses to scale down because RX weights are all taken. You can think of them when those dumbbells start to feel heavy.=)Warm Up Wod
200m Run
10 Pass Throughs(pvc)
10 Push-Ups
15 Squats
2 rounds
"Nasty Bar"
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
As many rounds as possible in 20 minutes
Skill: Skin the Cat 0r Shave the Mouse=)
Wednesday, April 14, 2010
"We are what we do... Not what we did. Now if we continue doing what we used to do, we can't be upset that we are still what we were, simply because we're still doing what we did!" -Damon Lofton motivational speaker
Lin Mayural and her sister Rima spent countless hours on the Hawaii Sectionals video and for many reasons it never made the main site. Please enjoy this flashback in HD quality. (Double-click video to watch it on You Tube with bigger screen) It will help our regional affiliate team get pumped up for the upcoming competition in May. Here is a list of competitors (listed alphabetically by last name) representing Hardass Fitness in Irvine on May 8th and 9th. Check the blog for possible class changes during Thursday, May 6th through Monday, May 10th.
Individual Regional Competitor
Elyse Umeda
Affiliate Team
Josh Akiona
John Bentley
Kimo Kockelman
Sabrina Nguyen-Schermer
Cheyne Pagarigan
Grant Pagarigan
Warm-Up Workout
7 Overhead Squats
7 Burpees
7 Phantom Swings
1 Circle Run
2 rounds - 5 minute cap
Today's Workout:
"Pull!"
Weighted Ring Rows
5-5-5-5-5
"500m Row x2"
500m Row
1 minute Rest
500m Row
record individual times
Tuesday, April 13, 2010
"You learn to speak by speaking, to study by studying, to run by running, to work by working; and just so, you learn to love by loving. All those who think to learn in any other way deceive themselves." -Saint Francis de Sales
Every birthday workout is a combination of love/hate. Claire likes running, she ran track at UCLA, and she likes tire jumps. Pull-Ups ant double-unders not so much, although you wouldn't know it by the way she was slammin' this wod. Based on this wod she remains an unforgettable member of the Hardass Family. Happy Birthday Claire!!
Warm-Up Wod
20 Single-Under Jump Rope
5 Push-Ups
5 Squats
100m Run
3 rounds
"Claire"
800m Run
24 Pull-Ups
24 Double-Unders(x5 for singles)
24 Tire Jumps(m-24"/f-20")
2 - 4 push-up Burpees
650m Run
24 Pull-Ups
24 Double-Unders(x5 for singles)
24 Tire Jumps(m-24"/f-20")
2 - 4 push-up Burpees
400m Run
24 Pull-Ups
24 Double-Unders(x5 for singles)
24 Tire Jumps(m-24"/f-20")
2 - 4 push-up Burpees
200m Run
24 Pull-Ups
24 Double-Unders(x5 for singles)
24 Tire Jumps(m-24"/f-20")
2 - 4 push-up Burpees
100m Run
Monday, April 12, 2010
"A dream doesn't become reality through magic; it takes sweat, determination and hard work." -Colin Powell
I love getting testimonies of our members success. Enjoy.Aloha Coach Kimo,
Today's Workout:
I just wanted to send an email of appreciation to you and the other Coaches for your outstanding programming in the room. Especially with the recent onslaught of a warm up WOD after the general warm up but before the main WOD, challenging as it is I feel this style of programming will create bigger leaps towards success in the room, and towards our fitness goals. This past Saturday I had my annual Army Physical Fitness Test (APFT), which consists of two minutes of max push ups, followed by two minutes of max sit ups culminating in a two mile run for time. Each event is calculated into percentage points per a predefined age group and added up for a total score.In the past I'd spend countless hours training specifically for the dynamics(push ups and sit ups and running) of the apft only to yield mediocre results.Not to mention hours of my day lost running mile after mile, doing push up after push up and who knows how many sit ups I've done in preparation for the APFT yielding only depressing, barely passing results. However this time around I threw that idea out and put my faith into room programming, usually one hour a day for five days a week. I am proud to say that thanks to Hardass Fitness I am proud to announce that I was able to snatch up one of the highest apft scores within my Unit,when I usually am sitting in the barely passed group. All I can say is my apft success is proof that Hardass Fitness presents results, bottom line.
Mahalo,
Austinius
Sometimes CrossFitters get into a discussion about power output and stamina. Here is a wod to put both into play. We be scientist and you be lab rats. Okay that doesn't sound too good. How about we be coaches and you be athletes. That's better.=) Coaches always experiment on themselves first, so I guess that makes us first rats.
Warm-Up Wod
5 Sit-Ups
5 Push-Ups
3 Twirlies
5 Overhead Squats
100m Run
3 rounds
"Mad Scientist"
Push-ups - 1 minute max reps
Rest - 1 minute
Toes to Bar - 1 minute max reps
Rest 1 minute
Using the 1 minute max reps scores:
divide your push-up by 2 must scale up 1 level
toes and hand push-ups = toes on 20" box.
Knees and hands = Toes and Hands
multiply your toes to bar by 3
apply to following wod
x Push-Ups (scaled up 1 level)
x Toes to Wall
Max rounds in 15 minutes
Sunday, April 11, 2010
The Whiteboard for the week of April 5th - April 10th
0 comments Posted by Hardass Fitness at 1:43 PM
Saturday, April 10, 2010
"Perseverance is not a long race; it is many short races one after the other." -Walter Elliot
The 9am class was very hard and the 10am class was insane. Only 4 out of the 10 people who started the 10am class finish within the time limit of 60 minutes. Sabrina, Josh, Lin and Sharnell. Sharnell sprinted her final 400m and ended within 2 seconds of the cap. Exciting!! Congratulations to all who participated in this crazy wod. Workout designed by Josh.
9am
"The Good, The Rascal and The Not So Cute"
Dumbbell Squat Clean & Jerks(m-45lbs/f-25lbs)
Anchored Abmat Sit-Ups with Medicine Ball Throw
21-15-9
After each set do...
30 Wall Ball(m-20lbs/f-12lbs to 10' or 16lbs to 9')
400m Run
20 minute cap
BIG SATURDAY 10am Class Only
"The Good, the Bad and the Ugly"
Dumbbell Squat Clean & Jerks(m-45lbs/f-25lbs)
Anchored Abmat Sit-Ups with Medicine Ball Throw(m-20lbs/f-12lbs to 10' or 16lbs to 9')
21-18-15-12-9-6-3
After each set do...
30 Wall Ball
400m Run
60 minute cap
Friday, April 9, 2010
"When I was born the doctor took one look at my face .... turned me over and said. Look ... twins!" -Rodeny Dangerfield
This is weird! I know every species has the potential to produce twins. But about three weeks ago I saw my first chicken "twin" egg in my life. In the same month the same thing. Maybe our food supply is mutating.
Warm-Up WOD
10 Overhead Squats(pvc)
10 Big Ass Phantom Swings
5 Push-Ups
1 Circle Run - 100m
3 rounds - 6 minute cap
"Get 4"
15 Double-Under Jump Rope
15 Kettlebell Squats(one in each hand)(m-44lbs/f-26lbs)
15 Kettlebell Swings(m-44lbs/f-26lbs)
15 Pull-Ups
15 Tire Jumps(m-24"/f-20")
1 Circle Run -100m
Try to complete as much of this round in 3 minutes
then 3 minutes rest
If you don't complete the round, start up in the exact spot you left off
If you don't complete the run you have to start at the beginning of the run
4 rounds of 3 minutes of work and 3 minutes of rest. The overall goal is to get 4 rounds.
Skill - Plank Hold for time
Thursday, April 8, 2010
"People don't care how much you know, until they know how much you care."
It is always great to get an e-mail that praises our coaching staff. It makes my day. Thanks Dawn for taking the time to share with me and now the group.
Hi Kimo,
Thank you for always encouraging and challenging me during my WODS! My goal is to always work on my form while pushing myself to finish, even if I am always last! I am also striving to not be the last one to finish so that I can be "the encourager" to someone else who's struggling to finish, too!
Honestly, my friends think I am nuts for doing crossfit but at the same time they can't believe how much fun I am also having! I give all the credit to the people and coaches at HAF because everyone is always so genuine and encouraging!
Speaking of which, the reason for my email is that I wanted to give you just one of many examples of how good & caring your coaches are. Today, while I was doing of my 400m runs I started to get a side pain. So much so that I need to stop. Well, Coach Pat, who was also doing the WOD himself, saw that I was holding my side and actually stopped to check on me. He gave me advice on how to make it go away and even walked with me for a little while. I really appreciated what he did but at the same time I felt bad that I had kept him from making his time for the WOD. I came home and told Jay. While he was impressed, he wasn't surprised because he continues to say that HAF is what it is because of the quality people.
As you already know, I have never joined a gym before. I am so thankful that HAF is the first and only gym for me!
=)
Dawn
Today's Workout:
Warm-Up Wod
200m Run
30m Bear Crawls
3 rounds
"Randy"
75 Power Snatches(m-75lbs/f-55lbs)
Skill: Kipping Pull-Ups
Wednesday, April 7, 2010
"Many people realize their hearts desires late in life. Continue learning, never stop striving and keep your curiosity sharp, and you will never become too old to appreciate life."
Grant throwing up a big 5 rep thruster - 225lbs
We always love having visiting CrossFitters at our box. Today Angelique and David, owners of CrossFit Santa Fe, joined us on our strength day WOD.
"Warm-Up Wod"
10 Good Mornings(pvc)
7 Front Squats(pvc) 7th Front Squat is a Jump Squat
1 three-Push-Up Burpee
Circle Run - 100m
3 rounds
Thrusters
5-5-5-5-5
Skill & Mini MetCon
Double-Under
2 minutes
Tuesday, April 6, 2010
"Practice makes permanent." -Bobby Robson
Here is a better look at our new class schedule. It looks like the 9am is helping break up that large 11am class. We will announce if it is permanent by April 19th.
Warm-Up Wod
15 Jumping Jacks
5 Push-Ups
5 Toes to Wall
100m run
3 rounds
"When Does It End"
See April 2009
20 Standing Lunges(Same every round)
21 Pull-Ups
21 Sit-Ups
18-15-12-9-6
Skill- L-Sits
Monday, April 5, 2010
"He must be independent and brave, and sure of himself and of the importance of his work, because if he isn't he will never survive the scorching blasts of derision that will probably greet his first efforts." -Robert E. Sherwood
Coach John B. is the founder of our "put an X on it high five". Every gym has got to have "their thing". Here is some background information on Coach John B.
John B.I think most of you guys know me, but I know there are several members I don't see very often and some that I have yet to meet. I don't want to be a stranger to anybody at our gym and since there is a pretty good possibility I could coach a class you may be in, I thought everyone should know a little about me.
I was born in Alabama where I grew up an outdoor kid. If you could shoot it, climb it, or set it on fire, you would find me there. I would take the tree house over the Nintendo every time! After school I said goodbye to everyone at home and joined the Navy. This June will mark my 9th year of active duty, all of which have been spent in the Special Operations Community (EOD). I still don't like to call it my job; it is still just my adventure! People wear ties to jobs! I moved to Oahu in February 2009. The place I used to dream of visiting, I now get to call my home. Having spent the previous four years in Guam, the Aloha and my slippers fit just fine! Shortly after my arrival I found Kimo and Hardass Fitness and it didn't take long for a coach and a bunch of strangers to become some of my best friends. I had been CrossFitting since 2007 and since Kimo knew I was serious about training he encouraged me when I decided to get my Level 1 Certification. Every day my life becomes more and more consumed by this "sport" this "lifestyle" that makes everyone's life so much better. That is what I am a part of and that is what I want to teach and share with everyone. Now you know me!
We will be permanently adding a 6:30pm class to the Thursday schedule. Also in an effort to "unpack" the 11am class on Tuesday & Thursday we will be adding a 9am class on those days on a temporary trial run. If it solves the problem it will become permanent.
Warm-Up Workout
20 Double-Under Jump Rope
15 Overhead Squats (pvc pipe)
10 Sit-Ups
3 rounds
7 minute cap
"Race 2"
Thrusters(m-95lbs/f-65lbs)
Push-Ups
Burpees
10-9-8-7-6-5-4-3-2-1
Skill - Walking Handstands
Sunday, April 4, 2010
The Whiteboard for the week of March 29th - April 3rd
0 comments Posted by Hardass Fitness at 5:02 AM
Saturday, April 3, 2010
"Rest is a good thing, but boredom is its brother." -Voltaire
Today and every Saturday prior to the Regional CrossFit Games, we will be programming a sectional WOD from around the world for the 10am class. This is to help our Affiliate Team prepare to do battle at UC Irvine. All are welcome to attend the 10am class, just no complaints on why it is so hard, long or heavy. Pictured above are those that stayed after the wod for some refreshments. Featuring the new Paleo Cheetos.
9am
"Have You Seen My Legs"
20 Wall Ball
20 Squat Jumps
20 Kettlebell Sumo Deadlift High Pulls(m-53lbs/f-35lbs)
10 Tire Jumps(m-24"/f-20")
400m Run
3 rounds
10am
"The Canadian Crippler"
30 Pull-Ups
15 Deadlifts(m-225lbs/f-155lbs)
400m Run
15 Push-Jerks(m-135lbs/f-85lbs)
30 Squats
15 Front Squats(m-135lbs/f-85lbs)
400m Run
15 Deadlifts(m-225lbs/f-155lbs)
30 Pull-Ups
Friday, April 2, 2010
"Out of difficulties grow miracles." -Jean De La Bruyere
Happy Birthday to Kimi! We are not saying how young she is but maybe you can venture a guess! The elements in this workout can be done in any order, with a limit of three people per station. So if you ran into the room and wanted to do your 40 second handstand hold but there were already three people propped up on the wall you had to do something else. We gave Kimi the right to bump someone out of any station to make it a little more fun. Sub for the handstand hold was a 2 minute plank hold.
"Kimi"
200m Run
40 Second Handstand Hold
200m Run
40 Overhead Squats(m-45lbs/f-31lbs)
200m Run
40 Kettlebell Swings(m-44lbs/f-26lbs)
200m Run
40 Pull-Ups
200m Run
40 Burpees
200m Run
Thursday, April 1, 2010
"I am confident. I never give up." -Arantxa Sanchez Vicario
Lori has been spending the time to improve all of her movements. To think she once said, "CrossFit..no way man, that stuff if too hard for me. I'm scared of those workouts". I think she would still say that she is scared of the workouts, but who isn't, but now she is a certifiable bad ass. Great job Lori!
"Elizabeth"
Clean
Ring Dips
21-15-9
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