Ellie the Kettlebell Queen

Thought I'd share some photos of our youngest CrossFitter to date.
She's a CrossFit star in the making.

Young Ellie Kollar with her kettlebell stikes a pose for the fans.

Of course you can't forget the proud parents of the little kettlebell queen.
Coach Jay Kollar and Naomi Kollar

Now this is a happy CrossFit family

CrossFit Result

CrossFit Result


by Shellie Halstead on Monday, September 5, 2011


Yesterday I experienced my first non-pain related result from Crossfit. :-)

We went to the archery range and I found two big differences. First, the quality of my practice increased as I was able to hold my shooting position much longer without shaking. I spent all my time thinking about my technique and no time thinking about how heavy the bow was getting. Second, we were at the range for two hours before my arms got too tired to shoot anymore. I have no idea how long I was shooting before but I would guess it was more like 30 minutes. What really surprises me though is that I've only been doing Crossfit for two weeks...

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

WOW! Don't get on her bad side. lol

Fort Myers Crossfit TB Wed 9-7-2011 WOD:

Warm Up:

Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


Core Lift: Bench Press 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts



WOD: AMRAP in 15 min.

5 Push Ups

5 Pull Ups

5 Burpees

Fort Myers Crossfit TB Tues 9-6-2011 WOD:

Warm Up:

Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


Core Lift: Back Squats 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts



WOD: AMRAP in 15 min.

10 Lunges each leg
Run to 41 & back
10 Squat Jumps

Fort Myers CrossFit Tb Mon 9-05-2011 WOD

NO Classes for Labor Day!

CrossFit & Zuleta’s is CLOSED!!!

 
At home WOD:
 
1 minute of work each station. Rest 2 minutes after all exercises are complete!
Complete 4 Rounds!!
 
Planks
Mountain Climbers
Sit Ups
Superman
Leg Raises

Fort Myers CrossFit Tb Wod Saturday Boot Camp 9-3-2011:

Phil’s 30 Dirty Birthday Burpee Party!!!



Group 1:

30 thrusters – 95#/65#

30 toes to bar

30 Burpees

rest 2 min



Group 2:

30 KB Swings

30 push ups

30 Burpees

rest 2 min



Group 3:

30 Squats

300 Jump Rope

30 Burpees

rest 2 min



Group 4:

30 Hypers

30 sit ups

30 Burpees

rest 2 min



Group 5:

30 Tire Flips

Run to 41 & Back

30 Burpee

Fort Myers Crossfit TB Fri 9-02-2011 WOD:

Warm Up;

4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches



WOD:

1 Mile BB Carry + 10 Squats w/BB every 100 steps (Men 65, Women 45)



Then Complete: 4 Rounds

BB Rows x 10 Increase weight each set

DB Clean N Jerk x 5 each arm Increase weight each set



Important:
NO Classes for Labor Day!
CrossFit & Zuleta’s will be CLOSED!!!