November 20, 2012

STRENGTH

Bench Press

5, 5, 5, 5, 5

WOD

AMRAP 10

10 Box Jumps 24/20

16 OH Walking Lunges 45/25

20 Pushups

Big Dana

Dana finished the competition in 5th place on Sunday. She put up a very well rounded performance finishing top 6 in every workout until the last one. At least we now know what we need to work on heading into the open.

There is another competition coming up January 12th. It runs from 11 am – 8 pm. Click here for the website link. Dana sent me the link and said she is going to sign up. Check out the link and if you are interested, I suggest you sign up. A competition can be a great goal to train for and you can meet some cool people doing it. I will offer to coach anyone that signs up to help you warm-up, plan out your workouts, and let me yell at you to go faster. Just please let me know when you sign up if you are looking for me to coach you because I want to make sure I can help everyone. There is also a halftime, cheese-steak eating competition, if Evan G. decides he doesn’t want to do the crossfit competition, then I see no excuse why he is not signed up for the cheese-steak eating competition.

Could Your Long Runs Be Doing More Harm Than Good?, No Meat Athlete

7 Comments

Join the conversation and post a comment.

Joanne
November 19, 2012 at 8:46 pm

Under and over 21 only… I need another option in there. I’ll come support those who participate

Reply
Jay
November 19, 2012 at 9:20 pm

Tommy…I’m actually really interested in doing this, but have some minor apprehensions. Am I out of my mind to think I could compete in something like this?

Reply
Nick
November 20, 2012 at 7:48 am

I don’t have the attention span to sit in the same spot from 11-8

Reply
- Tommy
  November 20, 2012 at 8:45 am
  
  You should compete.
  
  Reply
Kimba
November 20, 2012 at 8:21 am

Dana was awesome and inspiring to watch on Saturday. The entire event creates its’ own energy and you see what crossfit is.. a bunch of people cheering for a bunch of people they don’t know. On Jan 12 I will go and cheer for the Mt.Laurel crossfitters who participate and I’ll have Jen bring her sign

Reply
- Dana P
  November 20, 2012 at 9:39 am
  
  Thanks Kim!! If you are planning to come watch this one you need to buy spectator tickets. I don’t know if you will be able to buy them day of so try to plan ahead.
  
  Reply
Yoga Rachel
November 20, 2012 at 10:01 am

I think I still have some time to wait until I’m of the right caliber to compete…

Jay: GET IT!

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

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

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

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

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

November 20, 2012

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