“Between shattering my previous clean and Jerk PR yesterday with the open and destroying my old one rep back squat today, I just wanted to take a second and send you a quick email to say Thank you! Throughout my entire life I have always been a part of a team. I swam competitively from third grade all through college, and when that came to a close I felt a little lost. I missed having a coach that motivated me to do better, I missed having teammates who cheered me on, and I missed the competitive environment. I missed having a sport that pushed me to be better.
I have been a part of Crossfit Federal Hill now for a just a little over a year and I can honestly say that I found everything I was missing and then some. It has taught me so much, and has made me a stronger person not just physically but mentally.
In swimming, my mentality had always been to go faster and to finish first. Coming in last was a fear, and so when I first joined CFH I avoided going heavy like the plague because of it. I didn’t feel confident and didn’t want everyone’s eyes on me. It took a couple months and a gentle push, but once I stepped outside my comfort zone I haven’t looked back once and find myself hitting numbers and movements I never dreamed I could – 110 pound snatch, 53 pound kettle bell (which I can thank you personally for, cause if you hadn’t said something I prob would have stayed at 44 forever!), 14 pound wall ball, bar muscle up, double unders, etc
But it was in this last lifting cycle that I think I saw that biggest improvement. Looking back to last February my estimated one rep was a little above 110, and now a year later I finished our back squat cycle with a PR of 235! I’m beyond excited and happy with that number! 🙂 Thats such a difference! I jumped up 125 pounds in a year, 50 of those being just from this past month!
I really can’t thank you and the coaches at CFH enough. Every time I have a question someone is right there ready with an answer, to give advice on my form and to remind me I can do this/ tell me I can do more and to add more weight.
I love being a member, and as you can tell by my attendance love coming to the box. I really can’t wait to see what the rest of the Open brings, as well as what another year being a member brings!
Thank you so much for everything!”
Skill WOD
A1) 10 Heavy KB Swings
A2) 10 Toes to Bar
4 Rounds
-No Score, just skill. Scale reps if needed. The goal here is to improve your toes to bar and get comfortable with a heavy KB-
WOD
5 Chest to Bar
10 Push ups
15 Box Jumps
10 min AMRAP
Fitness 20/14
RX and RX+ 24/20