Monday 02.12.18 Experiencing Progress with Kim!!!

//Monday 02.12.18 Experiencing Progress with Kim!!!

Monday 02.12.18 Experiencing Progress with Kim!!!

Athlete Spot light on Kim Slocum:
Kim joined the CrossFit 2920 Community April 2017, and she has been climbing the ladder of progress with her accomplishments. Since joining she has improved her strength, physique, and confidence. She has since taken her nutrition to another level since starting.

Words From Kim:
I had just moved back to the US and  reconnected with a childhood friend. We met for lunch and got on the subject of fitness, and at the time I was just running a lot. She mentioned that she was doing CrossFit and was really enjoying it. I initially was like “no way!” Too intense for me. I have always been intimidated by weight lifting. She talked me in to meeting her at CrossFit 2920, and try it out.  I did not know what to expect and “Wow” I remember finishing up the warm up & strength portion and the coach saying ok time workout. “I thought we were already working out” as I was sweating profusely. I decided to go again even though was couldn’t get out of bed moaning & groaning. After my 1st workout I was hooked.

My first impression of CrossFit was that I was too old & it was only for crazy strong 20 somethings. I would be at risk of hurting myself. Once I joined CrossFit 2920 I realize that it was for any person of any age, all different fitness levels, all strength levels, and all shapes & sizes. I absolutely love it! I feel like I’m in the best shape & for sure strongest I’ve ever been.

Some of my proudest moments have been showing up & challenging myself in every class. Building up my weight on each lift. Being able to squat more than my body weight & dead lifting over 50% of my body weight. Conquering the rope climb! ( I yelped like a little School girl saying “ I did it!”

I’m currently working on hand stand walks, kipping pull ups, & toes to bar (so close, trying to string at least 5 at a time).

My favorite memory at CrossFit 2920 was when during a workout the coach put more weight on my barbell when I wasn’t looking, but everyone else in the class saw him do it.  I thought to myself jeez this is really heavy.  Close to the end of the workout I noticed the bar had more weight on it so I thought maybe I was accidentally using someone  else’s bar and I just told myself keep going Kim. Well I finished. That’s when I realized what happened, which is one of the many things I Love about  CrossFit 2920.

When you doubt yourself, the coaches know just how to push you past your comfort zone. What I most enjoy about CrossFit 2920 is the community it brings. There is such an awesome group of people there to get healthy and strong with. No matter what class I attend, there are always people there encouraging that you CAN do it!  If you’re struggling with a workout or strength exercise they are the to cheer you on and tell you “ you got this!”.

Workout for Mondady 02/12/2018
2 Rounds of:
15 Banded Goodmornings
60s Glute Activation with a mini-band
Grab a barbell and complete:
5 Deadlifts
10 Lateral Bar Hops
5 Front Squats
10 Burpees
5 Power Cleans
5 Front Squats
*Add weight
2 Power Cleans
2 Lateral Burpees
2 Squat Cleans
2 Lateral Burpees
*Rest as needed between sets.

B) Strength:The goal today is to build to 90% of your current max in 5-6 sets. Once you’ve reached 90% we will perform an EMOM for 4 minutes to get in some volume with heavier loading and work on being smooth/efficient.

1)Over Head Squat or Front Squat 5 x 3
Work up to 90% of 1 rep
then EMOM 4: 1 Rep @90%.
– Beginner: 5 x 5, adding weight if form permits.

2) Power Clean + Squat Clean: Work above Met-Con weight performing sets of 2. Rest 60s.

C) Metcon:Each AMRAP is intended to be a maximal effort hence the reason the reps and time domain are low. It’s likely you will not be able to repeat your effort for all 3 AMRAPs and this is okay, but we want 100% the first metcon and 80-85% effort on the last two.
3 Squat Cleans (135, 95)
6 Lateral Burpees
Rest 2:00

3 Power Cleans (135, 95)
6 Lateral Burpees
Rest 2:00

3 Power Cleans
3 Squat Cleans
6 Lateral Burpees

L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Regular Burpees)
Beginner Metcon:
10 Goblet Squats in Place of Squat Cleans (53, 35)
10 Deadlifts in Place of Power Cleans (135, 95)

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s.
1b) Russian Twist with bumper 3 x 10 reps each direction. Res 45s.