Why I started Crossfit: After high school and my freshman year at college my fitness had, quite predictably, take a back seat to other aspects of life at the time. Although the itch to become “fit again” never subsided. Fast forward 17 years (after many attempts of establishing a fit lifestyle) I was at my leagues Fantasy Draft party where I noticed a Fraternity Brother I hadn’t seen in a year looked incredible. I asked how he pulled if off and he simply said “I have a really cool gym”. It took a bit more inquisition before he said it was crossfit that literally changed his life. That resonated. Not ready to join a box due to lack of understanding of the sport I began working out with a friend who trained with “Crossfit style” workouts, in his garage. It changed my perspective on fitness. Every day was something new. And every new movement intrigued me.

 

Why I started Crossfit Nevo: After a few months of training in a garage my friend told me if I really want to progress and become as well rounded as possible that joining a box was the way to go. Crossfit Nevo was the clear choice because my that is where my fried had been going for the year. I was immediately welcomed. I was encouraged not on my ability but on my potential. Everyone member at Nevo, regardless of skill, ability or overall fitness is never pushed to be the best. Only better than you were yesterday. So I became a member. Why I stay at Nevo:

My fitness didn’t come easily and hasn’t been consistent. I’ve had injury. I had a baby. I’ve been busy at work. This is life. What keeps me coming back is the support and the community. And that has made my fitness journey a pleasure. Not a chore. Thank you Coach’s Alex, Gio, Abbey, Anastasia and Amanda. I know im not where I want to yet. But, y’all keep me on the right path.




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10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)
10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)
10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)