October 11, 2012

STRENGTH

Front Squat

10×3 – 89%

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Hang Clean 155/95

Burpees

Lash

This picture is right after Lash got her first double under ever! Yesterday Lash and Debbie both stayed after and spent 15-25 minutes working on their double unders (I believe Chris C. and G both gave some pointers also). The result was they both got their first double under ever. Congrats to both of you guys. All the time people come up and ask for the “trick” to getting double unders. I will admit, I hate double unders when I am helping people. At least with a snatch or front squat, I can move some things around and give you some cues and you see instant improvement. With a double under, even with some help on positioning and how to move, the key to getting them is practice. Pick a day, stay after class, and put 10 minutes into double under practice. Do this once a week for a month and I promise you will see improvement.

Why You Shouldn’t Burn More Than 4,000 Calories a Week, Mark’s Daily Apple - I love this article. A lot of times people come in and hate to workout. Around 2 months in they start to see results with 3-4 times a week so they think more is always better. All of the sudden this person is coming in 5 times a week, running 3 times a week, and playing a sport 1 day a week and their progress starts to head downhill. This article begins to highlight some of the reasons more is not always better. The people who have the best results and are the strongest at the gym have learned to embrace rest days because they can be just as important as workout days.

Upcoming events are located above this post. Halloween workout will be that Saturday, October 27th at 10 am. You must put together some kind of costume if you want to come workout!

I am so going to get yelled at for this, but if you click to 8:22 in the youtube video. You will see our very own 630 AM stud – Sam Lepore.

8 Comments

Join the conversation and post a comment.

Sam L
October 10, 2012 at 7:00 pm

No you just didn’t.

Reply
Katie B.
October 10, 2012 at 8:41 pm

Lash, you’re my hero.

Reply
Yoga Rachel
October 11, 2012 at 9:36 am

Sam! You handsome devil.

Reply
Nick
October 11, 2012 at 9:38 am

Tom serious request! You should go to a regular gym again for the humor.

Reply
Nick
October 11, 2012 at 9:46 am

Tom serious request! You should go to a regular gym again for the humor. The amusement is worth your time. Would be best if you go in with terrible form and see who tries teaching you the right way. Aka awesome trainers and meatheads

Reply
- Vince
  October 11, 2012 at 12:24 pm
  
  I go to LA Fitness every Tuesday and Thursday cause I have a business class till after this gym is closed. Last week a trainer told me that squatting was bad for my knees, if I wanted to see results I should get in the Smith Machine and do half squats and squats on my knees.
  
  AND BOY WAS HE RIGHT! I’m never doing those full squats you do again I’ve seen the light.
  
  Reply
LashSmash
October 11, 2012 at 1:29 pm

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 lifestlye change, a place I can be myself, and continuous camaraderie among fellow peers. Thanks Tommy and all the awesome fools I clown with daily!

Reply
- Sara B.
  October 11, 2012 at 3:07 pm
  
  So proud of u Lash!!! U killed it the other night, and we all loveeeee uuuuu!!!!!
  
  Reply

Testimonials

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

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

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

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

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

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

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

October 11, 2012

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