June 19, 2012

STRENGTH

Back Squat 1×20

+5# from last time

WOD

8 Pistols

8 Handstand Pushups

8 Burpee Over Box (20/14)

12 Pistols

12 Handstand Pushups

12 Burpee Over Box

16 Pistols

16 Handstand Pushups

16 Burpee Over Box

Nick

Lately I have been struggling in my workouts. It seems I have been coming in with high expectations and falling short day after day. For almost a month I think I have let this fact hold me back on my workouts. I sat down and lowered my expectations to pushing as hard as I can and working my strength back up slowly. No magically numbers I need to hit or weights I need to move and suddenly my workouts are fun again. Crossfit breeds go-getters, people who set obnoxiously high goals and then reach them, but sometimes you need to temper your expectations. You are not going into the gym today to lose 40 pounds. You are coming in today to improve your front squat form or to run your first 400 meters without stopping. Sometimes a lofty goal can give you something to strive for and sometimes it becomes an enemy taunting you about what you are not accomplishing. Goals are great guides to keep you focused on what you wish to accomplish, but remember that they are only guides.

Lift Heavy Shit Night – July 20th 5-7 PM. Everyone is encouraged to come in between 5 and 7 to do the Crossfit Total. We will have a theme if you wish to participate and maybe some drinks after? Last time we did this we had a ridiculous amount of PRs.

This Saturday at 11 AM, we will have a pullup clinic. The clinic will last an hour, cost $10, and be capped at 10 people. It will be led by G and will cover the kipping pullup and butterfly pullup equally. If you want to learn or improve you pullups, then email me at tommy@crossfitmtl.com to reserve a spot. If the class is over 5 people, I will help out to ensure everyone gets a lot of attention to work on their gymnastics and butterfly kip.

If you did the paleo challenge and want to be considered for the winners, then make sure you ask me to take an after picture. Side note: we will never do a 60 day challenge again, it is way too long.

Also since you guys have all finished Fran now, check out the cool video James posted.

Testimonials

One of the happiest moments in my life, truly! I think I almost cried. Because I don’t have an organized thought process or express coherent thoughts when I’m at the gym I would like to say this now: Crossfit has changed my life!! It has brought me a great lifestyle change, a place I can be myself, and continuous camaraderie among fellow peers. Thanks Tommy and all the awesome fools I clown with daily!Lash Hammer

Paleo + CrossFit Mt Laurel + almost no running = 4:22:58 marathon (an hour and 20 min improvement from last year!!) Thank you!!Christina May

As a math teacher once wrote on my exam many years ago, "hard work and perseverance does pay". From all the cheering that could be heard throughout the gym tonight I believe it's safe to say many, if not all, of us reached new heights. Thank you Tommy Alfinito and Dana Pancoast for your ongoing coaching and support.

Kimberlee Sword

Steve and I both got PRs in the 1/2 marathon with no training, very little running, and following a night of drinking. All thanks to CrossFit- must be working! By the way, I don't recommend the drinking part, but Crossfit has worked miracles. We weren't even tired at the end, or sore the next day. After 11 of these, that's a first!Michelle Juliana

I had gotten a blood test before I left for school and compared my cholesterol results to my last test, which had been the previous May. Now, that one had been taken when I had no clue about nutrition, Paleo, or pretty much anything. Anyway, the new results showed a 40 point drop in total cholesterol, a raise in HDL by about 40, a drop in LDL by over 50, and a drop in my triglycerides of over 70. I know the numbers really don't mean all that much, but it really made me glad to see such an improvement, especially from someone who eats 4 eggs almost every day, not to mention a good amount of grass-fed beef, bacon, and those other terrible terrible fats like avocado, coconut oil, etc.Matt Bisk

Crossfit Mt. Laurel has done wonders for me! Tommy Alfinito has done an exceptional job improving my physical well being as well as my health. Due to severe back issues over the years it became more and more difficult to perform everyday tasks, as well as my job. I have tried several types of exercise methods, and even acupuncture treatments. Nothing has worked or given me results like Crossfit has. When I started I couldn’t perform squats, sit ups or most of the other exercises. Now I am able to complete the workout from start to finish. My friends and family are constantly commenting on the improvements in my strength and flexibility. My clothes fit much better and I am more energetic than ever!Debbie Yackovelli

CROSSFIT MTL has been a life altering experience for me. My personal well being and overall level of fitness has so dramatically improved I would have never guessed that I could be in this good a shape again in my lifetime! At 45 I am in better shape than I have been in since my mid- 20’s and lost 35lbs in the last 9 months. First the variety of workouts keeps it refreshing, not the same daily dreaded cardio/lifting/whatever else workout. Most importantly the sense of community created here by Tommy (the owner) is one-of-a-kind, he will continually challenge you while motivating you. This approach to fitness creates a team atmosphere where everybody in the gym supports and encourages each other. No judging or comparing who can do the most of what just true motivation amongst everyone involved. It’s what sets this gym apart from all the others.Chris Long

Just wanted to say thanks. I had to buy a size 8 shorts and a bikini. The first in 25 years.Sue Vellot

June 19, 2012

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