Strength:
Snatch – 1, 1, 1 at 85-90% of your 1 rep max
WOD:
"Ryan"
Five rounds of:
7 Muscle-ups
21 Burpees
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
A few notes and reminders... don't forget, Ultimate CrossFit will NOT be open this weekend, April 17th and 18th. We are hosting a Level II Coaches Prep course. Feel free to join our friends at CrossFit Ballantyne on Saturday at 9 am for a work out, and we'll have a work out on Sunday at 11 am at AG Middle School at the track.
Also, don't forget about the Oyster Roast tomorrow at 5 pm, hosted by Kristen Ciresi and Sherry Lowe. Address is 617 Westbury Rd, Charlotte 28211.
Endurance work out for the weekend:
Register for the historic Elizabeth 8k (4.97 miles) race Saturday morning at Independence Park (http://www.elizabeth8k.com/).
Not ready for 5 miles? Try the “booty loop” by starting and ending in Freedom Park:http://www.mapmyrun.com/run/united-states/nc/charlotte/149211693. It’s a little over 3 miles and is a great route to meet other runners and provides a couple of water fountains along the way. (You can also stop by Queens for a bathroom break if needed)
Use both distances as a time trial for future training pace per mile.
Sunday, April 25th – Group trail run at the US National Whitewater Center at 11 am, weather permitting.
We always like to hear about the success stories of our athletes. Catherine Sexton just ran her first half marathon last weekend and shared this with us:
I joined Ultimate CrossFit in Charlotte after hearing my cousin Dani
rave about her results from the grueling WODs she did a couple times per
week at CrossFit Ktown in Knoxville. She was a marathon runner and
hadn't achieved the results in three years of running that she did from
three months of CrossFit! I really wanted to get into shape before my
wedding but was completely intimidated by the CrossFit photos I saw
online-a professional couch potato, like myself, would not be capable of
doing pull-ups, box jumps, or rope climbs.
My initial goal was to lose X pounds before Y date and I was only
concerned about the number on the scale each morning-I wanted to get
skinny quick. I never imagined how motivated I would become. With each
WOD, I found myself wanting to beat my own times and improve strength
and endurance. Since I struggled with the running WODs, I decided to
start running a couple times per week in addition to CrossFit training.
Within a couple weeks of running, I decided to sign up for a half
marathon. With each week at UCF, I became stronger and more determined
to succeed. My longest run went from 4 miles to 5, 7, and 8 in a couple
of weeks! The week before the race, I wasn't sure what to expect. I
didn't know what time I would get-my goal was to finish the race.
Last weekend, I ran the 13.1 mile course in 2 hours and 9 minutes and
have never been so proud of myself! In December, I could barely run a
half mile and four months later, I completed a half marathon! CrossFit
WODs gave me the physical ability as well as the confidence to challenge
myself to break down new barriers. Half marathon: check! My friend
asked "what's next?" I replied "The Appalachian Trail."
Catherine crossing the finish line.
Snatch – 1, 1, 1 at 85-90% of your 1 rep max
WOD:
"Ryan"
Five rounds of:
7 Muscle-ups
21 Burpees
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
A few notes and reminders... don't forget, Ultimate CrossFit will NOT be open this weekend, April 17th and 18th. We are hosting a Level II Coaches Prep course. Feel free to join our friends at CrossFit Ballantyne on Saturday at 9 am for a work out, and we'll have a work out on Sunday at 11 am at AG Middle School at the track.
Also, don't forget about the Oyster Roast tomorrow at 5 pm, hosted by Kristen Ciresi and Sherry Lowe. Address is 617 Westbury Rd, Charlotte 28211.
Endurance work out for the weekend:
Register for the historic Elizabeth 8k (4.97 miles) race Saturday morning at Independence Park (http://www.elizabeth8k.com/).
Not ready for 5 miles? Try the “booty loop” by starting and ending in Freedom Park:http://www.mapmyrun.com/run/united-states/nc/charlotte/149211693. It’s a little over 3 miles and is a great route to meet other runners and provides a couple of water fountains along the way. (You can also stop by Queens for a bathroom break if needed)
Use both distances as a time trial for future training pace per mile.
Sunday, April 25th – Group trail run at the US National Whitewater Center at 11 am, weather permitting.
We always like to hear about the success stories of our athletes. Catherine Sexton just ran her first half marathon last weekend and shared this with us:
I joined Ultimate CrossFit in Charlotte after hearing my cousin Dani
rave about her results from the grueling WODs she did a couple times per
week at CrossFit Ktown in Knoxville. She was a marathon runner and
hadn't achieved the results in three years of running that she did from
three months of CrossFit! I really wanted to get into shape before my
wedding but was completely intimidated by the CrossFit photos I saw
online-a professional couch potato, like myself, would not be capable of
doing pull-ups, box jumps, or rope climbs.
My initial goal was to lose X pounds before Y date and I was only
concerned about the number on the scale each morning-I wanted to get
skinny quick. I never imagined how motivated I would become. With each
WOD, I found myself wanting to beat my own times and improve strength
and endurance. Since I struggled with the running WODs, I decided to
start running a couple times per week in addition to CrossFit training.
Within a couple weeks of running, I decided to sign up for a half
marathon. With each week at UCF, I became stronger and more determined
to succeed. My longest run went from 4 miles to 5, 7, and 8 in a couple
of weeks! The week before the race, I wasn't sure what to expect. I
didn't know what time I would get-my goal was to finish the race.
Last weekend, I ran the 13.1 mile course in 2 hours and 9 minutes and
have never been so proud of myself! In December, I could barely run a
half mile and four months later, I completed a half marathon! CrossFit
WODs gave me the physical ability as well as the confidence to challenge
myself to break down new barriers. Half marathon: check! My friend
asked "what's next?" I replied "The Appalachian Trail."
Catherine crossing the finish line.
posted by Bryan at
4/16/2010 05:00:00 AM
5 Comments:
Catherine-
So proud of your hard work and commitment!! What an exciting accomplishment. You have done so well- so wonderful to hear of your success. Can't wait to hear more stories from you like this one. Keep up the fabulous work!
Carrie
awesome job, catherine! proud of you! =)
Great job Catherine! :)
I love it
Here's info on the fallen fire figther:
http://www.firerescue1.com/fire-news/420691-firefighter-killed-in-st-louis-area-shooting/
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