While we are all about celebrating victories every day, Wednesdays are the day we shine a special light on an athlete who has experienced a personal ‘win’ (big or small) as a result of the support of this community.
Today we highlight Jessica Sharp, an amazing athlete, mom and overall great person. She came to us through NEM (No Excuse Moms) 9 months ago has seen incredible growth.
Here’s a throwback picture of her on her FIRST DAY learning the press with a PVC pipe. And just this week she threw up a 75b split jerk!
But in addition to her hard work INSIDE the gym she’s also worked hard OUTSIDE the gym. In fact, after the Paleo challenge she says she has a whole new lifestyle. Performance-wise, she retested the Paleo Challenge WOD and took 1:47 off of her time, even with a heavier wall ball (10lb instead of a 8 lb). More than that, she feels great — and has lost 9 pounds and 3 inches off her waist and hips and 2 off of arms and legs. She credits her success to the amazing support of the community — so congratulations to ALL OF YOU. And to Jessica, keep up the great work!!!!!!
We know the lead up to the Open can create a lot of questions around how to best prep. Should I work out as usual? Should I rest all week? What should I eat? Well, we hear ya… and developed some tips to ensure you have a GREAT CrossFit Open!
SCORING FOR THE COVE INTRAMUALS
These are subject to change but here are some ways your team can score points during the open.
Every athlete who submits a score (1 Point)
Best Selfie (could be a single team member or a group taken at any point during the week) (5 Points)
Best Team Picture Submitted via Team Captain (weekly) (5 Points)
Best Team Name (3 Points)
Best Team Spirit – this can be won by the team or individual which has the craziest costumes, cheers, dance routines,entrance, etc. Be creative. (5 Points)
Most inspiring performance by an individual (5 Points)
Hamstring Stretch on a Pole
2 Rounds (1 minute each leg)
Build up to a heavy 10 Rep touch and go Deadlift
(no score use this as a warm up for the workout)
50 Sit ups
40 Sit ups
30 Sit ups
Coaches Tip: This turns into a sit up workout if you scale the deadlift weight accordingly. You should be doing big sets throughout. Get through the sit ups with speed and full range of motion.
Emily R. has been working on her mobility and movement patterns and is showing such progress. This front rack position at this depth was not possible just a few short weeks ago!