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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

06.06.17

Tuesday, 06 June 2017 00:00

Strength

Build to a heavy single of each

-Strict Press

-Push Press

-Push Jerk

WOD

AMRAP 7

5 HSPU (RX+ 2 new 45s)

7 Deadlift 225/155 (RX+ 275/185)

9 Toes to Bar

After Party

5x10 Lateral Box Step Up (5 per side)

 

06.05.17

Monday, 05 June 2017 00:00

Strength

Build to a heavy Back Squat

 

WOD


EMOM 12

Min 1: 10 Bar Facing Burpee Buy In 

AMRAP Double Unders

Min 2: 10 Wall Balls 20/14  (RX+ 30/20) Buy In

AMRAP Double Unders

Min 3: REST

 

After Party

EMOM 5

20 Sit Ups

Athlete of the Month

Sunday, 04 June 2017 00:00

Barbell at 9 a.m.

 

ATHLETE OF THE MONTH: NICOLE WASIAKOWSKI

 

 

How long have you been at CFVF? 

 

I started coming to a few classes a week last July but didn't start full time until September of 2016. 

 

 

 

What is your athletic/exercise background?

 

I never lifted a barbell prior to coming to CFVF. I played soccer through high school, a few years of rugby in college, and since then running has been my only real exercise. I tweaked a disk in my lower back while running the summer of 2015, so I stopped running.  I started Crossfit after a year of doing absolutely nothing athletic at all. 

 

 

 

What are your current goals? 

 

To get more consistent with double-unders; I've finally gotten to the point where I don't whip myself every time they are in a WOD but I'd like to be able to string 20 of them together consistently.  I'm also trying to get better at pull ups,  figure out toes to bar,  and get better form for the barbell movements...and work on my cardio...so yeah, I suppose I have a few goals :)

 

 

 

What is your favorite non-CrossFit activity?

 

Going to concerts, taking trips with my husband and kids, and spending time outdoors.

 

 

What is your favorite food/meal?

 

Mexican

 

 

 

What is your favorite CrossFit WOD, exercise, or lift?

 

Wall Balls, Rowing, Squats, Lunges, Box Jumps

 

 

 

What is your least favorite WOD, exercise, or lift?

 

Burpees, Thrusters, and Shoulder to Overhead movements. Right now, I get anxious when there's anything gymnastic in the workout but I'm hoping that part changes once I'm able to do the movements! 

 

 

 

What is your favorite thing about CFVF?

 

Definitely the community:  from the coaches and their willingness to help out at any point, to the members who are there to cheer you on when you're struggling, the people that make up CFVF have all been really great.  

 

 

 

What is something most people don't know about you? 

 

I play the piano.  I first learned when I was young and have picked it back up in recent years.

 

 

 

What changes have you seen in yourself physically/mentally since starting CrossFit?

 

Physically, I am definitely stronger.  I've only lost a few pounds since starting Crossfit however, the shape of my body has changed a lot.  Crossfit has made me feel different about my nutrition as well, which is something I have always struggled with- I'm actually eating more now than I probably ever have, but eating the right foods has made a huge difference.

 

I feel like I'm in the best shape I've been in so far in my adult life, which feels great! 

 

 

 

Mentally I think its made me mentally stronger too.  I am more focused and even more organized.  I juggle a full time job (that requires travel), a family, along with fitting in time for Crossfit and it can be complicated at times.  The time that I get to CFVF is a bright spot in each day and I think it makes me a "better me" for the other important pieces of my day/life too. 

 

 

 

What advice would you give to someone just starting CrossFit? 

 

Trust your coaches, be patient, and have fun! It can be intimidating walking in to a Crossfit gym and not knowing any of the movements but there is a modification for everything and it's ok to scale the workouts when you have to. If you are patient, you will eventually be able to do the movements that you see everyone else around you doing. Your coaches are there to help. They want you to get better by doing the movements the right way, so they will work with you to get you there. 

 

Bring a Friend Day!

Saturday, 03 June 2017 00:00

Class at 9 a.m.

06.02.17

Friday, 02 June 2017 00:00

Strength

Back Squat (Final Deload - Retest Monday)

1x5 @ ~75-80% of last Friday

 

WOD

"Jackie"

1000 m Row

50 Thrusters 45/35 (empty bars)

30 Pull Ups

*Rest 3 minutes. THEN HALF JACKIE*

500 m Row

25 Thrusters

15 Pull Ups

06.01.17

Thursday, 01 June 2017 00:00

Strength

EMOM 5

Segment Snatch Pull + Segment Power Snatch + Power Snatch

EMOM 5

Power Snatch

WOD

5 Power Snatch 135/95

200 m Run

10 Power Snatch 115/75

200 m Run

15 Power Snatch 95/65

200 m Run

20 Power Snatch 75/55

After Party

Goal Work

 

05.31.17

Wednesday, 31 May 2017 00:00

Strength

Back Squat

2x5 Stay at light day weight

SUPERSET with 

3xME Strict Chin Ups

 

WOD

For Time:

3 Rounds

10 Wall Balls 20/14

10 Box Jumps 24"/20"

2 Rounds

10 Wall Balls

8 Bar Facing Burpees

1 Round

10 Wall Balls

6 Wall Walks

 

After Party

3 x ME Front Rack Hold

WOD Calendar

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