2-3-2016

2-3-2016

Level I & Level II “CrossFit Open WOD 14.4” Row 60 cals Toes-2-Bar 50 reps Wall Ball (20 to 10′ / 14 to 9′) 40 reps Clean (135 / 95) 30 reps Muscle Up 20 reps AMRAP in 14...
A Coast-to-Coast CrossFit Nomad

A Coast-to-Coast CrossFit Nomad

By Kate Lundberg CrossFit, like my dog, Mingus, has traveled with me from coast to coast. I’ve spent the past 5 years as a bit of a nomad trying to find the sweet spot where work, gym, and love are all in one place. I made my first move from Seattle to Richmond in the Fall of 2010. I had recently graduated from naturopathic medical school in Seattle where I had spent the last 6 years. By the time board exams were over, my boyfriend Jon and I had been apart for over a year, and if I was going to move, this seemed like the perfect time. Soon after moving, I joined a practice in this town called Chester, Va. I was taking spin classes at Gold’s Gym and killing my 3×10 squats in the weight area. What could go wrong? Well, lots it turned out. Richmond wasn’t Seattle, and Chester wasn’t even Richmond. I had lived in my Seattle bubble far too long and found myself suffering from a severe case of culture shock, and work was slow despite the promises of a thriving Chester community (ha!) So, when asked if I’d teach this thing called CrossFit, I thought, “Sure, I could use the money!” I got my toes wet at CrossFit Midlo. I loved being coached, working on new skills, and things that scared me, like putting weight over my head and climbing a 20-foot rope. And I actually saw progress! By April of 2011, I had my L1 and would soon start coaching at a gym in Richmond. My expectations were minimal; I wanted to have kipping pull-ups,...
12-8-2015

12-8-2015

Level I Deadlift (75%) 4 x 5 — Single Under 50 reps Pull Up 10 reps AMRAP in 15 min Level II Power Clean (75% 3RM) 5 x 3 — Double Under 30 reps Muscle Up 5 reps AMRAP in 15...
11-25-2015

11-25-2015

Level I “Double Weasel” Pull Up 4 reps Push Up 8 reps KB Swing (24 / 16 kg) 12 reps AMRAP in 20 min Compare to “The Weasel” (AMRAP in 10 min) on 7-30-2015 Level II Strict Press 1 1 1+ (at 80% – 85% – 90% 1RM) — “Nate“ Muscle Up 2 reps Handstand Push Up 4 reps KB Swing (32 / 24 kg) 8 reps AMRAP in 20 min Compare to...