Ladies CrossFit Prorgam - Give Yourself the Gift of Fitness in 2015

Another 8 Week Ladies Crossfit Class Starts Jan 5th!!!

 

Sign-Up at TODAY, Space is Limited...

 

Read testimonials below to see how this class will help change you mentally & physically...

 

 

Testimonials:

·         I have always been intimidated by CrossFit but Karen made it approachable, fun and now I'm hooked! – Suzie A.

·         I was in a rut - and needed something to completely take me out of my comfort zone. I would have never thought I would see the results like I have in a couple months. The community, coaching and encouragement went far beyond my expectations - and it is FUN! – Jane S.

·         CrossFit has changed my whole idea of what working out is and has become a lifestyle and a love for me. Karen has encouraged me and challenged me to try things that a few months ago I would have never dreamed that I could do - now I canJ - Jen B.

·         Although I was initially nervous to try CrossFit, the Ladies CrossFit program quickly gave me confidence to try new workouts. It made me stronger than I ever thought possible in a safe, supportive and fun environment. – Christine F.

·         Karen gives 100% full effort and intention in everything she does from teaching CrossFit, healthy cooking and researching health issues. She has been a tremendous resource to me. I’ve been working out for years and have never experienced better results mentally and physically! She motivates and inspires me to go above and beyond my own perceived limitations. She always has fun, challenging and exciting workouts up her sleeve! – Ashley K.



WOD On-the-Go

If you only have 5-10 minutes to work-out, try this work-out...

21-15-9

1. Air Squats (Jumping Air-Squats if really want to challenge yourself)

2. Burpess

3. Lunges (Lunges Jumps if you really want your heart rate to increase)

Watch my video for more instructions:-)

Stay Fit & Keep Moving!!!

Officially Halfway Through The Program...

Well, we've completed week #4, the halfway mark, 

Here are some moments to remember...

Let me know how you feel so dar...Good, Bad or Indifferent...

WOD's On-The-Go

Here are three easy WOD's to do when traveling. One of these will work for you. It all depends on what kind equipment there is available. They are short & simple, so go AHAP...

1. If you are staying in a place without a gym/equipment...

Crossfit Games Workout - 12.1

7 Minutes - Burpees AMAP (As Many A Possible) 

OR

100 Burpees For Time 

You can watch a video on the Crossfit Burpee standard HERE as well as watch/compete against Kristan Clever & Rebecca Voigt, 2 of the Top Women in Crossfit do this workout...

2. If you have access to dumbbells, try this WOD...

100 Squat Clean Dumbbell Thrusters or Dumbbell Thrusters 

*EMOM (Every Minute On the Minute) 5 Burpees *

Weight - Male #35 & Female #25, scale weight accordingly

Click HERE to watch Chris Spealler program this WOD in a hotel gym for Jason Khalipa, 2 of the Top Male Crossfit Athletes....I did it and got my booty kicked...

3. If you can run outside or on a treadmill, try this WOD I did while I was in NY last month...

4 Rounds 

Run 200

10 Lunge Jumps (on each leg)

10 Push-Ups

10 Jump Squat Thrusters

10 Dips (using a chair)

Post your time here, I'd love to hear how you did...

Safe Travels!!!

Why Crossfit? Why Specifically for Ladies?

I used to measure my fitness level on how long I worked out or how many calories I burned that day. I used to think lifting weights would make me look bulky and big. I used to believe  eating fat would make me fat. I never had any real fitness goals, I just thought I needed to workout daily to either loose weight or maintain my current weight. I used to believe I had to burn a certain amount of calories a day to stay fit. I used to weigh myself daily and let that number control my emotions. And I used to think this was normal...

I've been a fitness instructor for over 15 years, I'm supposed to be an example of health & fitness, but instead I was living in denial. My values didn't align with my actions and I lost satisfaction in teaching fitness classes because at the end of the day I wasn't seeing any results in myself nor my members:-(

Then I found Crossfit....

Crossfit = Constantly Varied, High Intensity, Functional Movements

Crossfit = Increased Work Capacity Across Broad Time & Modal Domains

WHAT...???

I don't have to workout for hours a day..???

I should lift heavy weights...???

I don't have to count calories...???

I need to eat fat...???

I need to eat more protein...???

I need rest days...???

I need to sleep 8 hours a day...???

I need to record my WOD's...???

For those of you that personally know me, you'd be surprised to learn that Crossfit intimidated me at the beginning and sometimes still does. Olympic weight lifting, pull-ups, tire flips, atlas stones, handstand push-ups, rope climbs, muscle-ups, etc, were movements outside my comfort zone. Although the idea of doing them sounded really intriguing, they were things I've never done before. I think most woman are intrigued by the idea of Crossfit, but are intimidated by the movements and working out with guys who'd rather lift heavy with horrible form then lift lighter to practice good form. In my experience woman are more interested in getting comfortable with movements and would rather practice proper form then lift heavy, which is why I created a Ladies Crossfit Program. 

My goal is create community and accountability while building confidence and strength!!!

Not to get too philosophical, but LIFE is not only a mental battle, it is also a physical one and I believe Crossfit prepares me both mentally & physically for life…Crossfit ‘most often’ builds confidence…I say ‘most often’ because Crossfit can also be humbling too….trying to do your first pull-up or handstand push-up or muscle up (I haven’t gotten a MU yet, but it’s one of my goals) is extremely humbling which is why we check our EGO at the door…being humble will make you stronger mentally & physically…And getting your first pull-up will definitely build confidence...check out my first pull-up, although ugly it made my week and from then on I was doing pull-ups in WOD's because I knew I could!

Week #1 we learned many of foundational Crossfit movements...Wall Balls, Kettle Bell Swings, Pull-Ups, Handstands, Box Jumps, Burpees, Row, Slam Balls, Ring Holds, Ring Rows, Tire Flips, Jump Rope, KB Push Press, etc...
Check out Week #1's white board...

Week #2 you graduated to more technical movements using the barbell...Back Squats, Front Squats, Strict Press and Push Press...

Check out Week #2's white board...

What's been your favorite part of class so far? 

What has challenged or frustrated you the most?

Has any of your goals changed since you started class?

All feedback is welcomed and very much appreciated... 

Ladies Crossfit - Getting Stronger together!!!