Posts tagged cfi

CrossFit KIDS is coming to Ashburn, VA


One of the great things of CrossFit is that they realize that kids need to have a program too — to help them on their journey of lifelong health and fitness. The program is called CrossFit KIDS and it’s specialized just for them.

Their description:

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population.

(neurological, cognitive, motor)

CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools, charter schools. It is used by athletic teams, martial arts schools and many parents that want their kids to grow up healthy, strong and have a life long love of working out thus avoiding the common problems associated with childhood inactivity and obesity.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play athletics. Athletics is a specialized pursuit. Our goal is to support the specialist, but reward the generalist.

My description: Fun times for your kids. The younger kids get to play and do kids games for exercise – so its fun for them. The older set of kids get to learn fundamentals and have fun in a group setting that is made up of kids their own age.  They learn about nutrition and start to incorporate exercise in their daily lives.  For those kids that are already active and do team sports – CrossFit KIDS is a great strength and conditioning program to enhance their sport.   Here’s the link to some of their demos~

So why am I mentioning all of this? Well — CrossFit Impavidus is going to be starting a CrossFit KIDS program in Ashburn, VA.  If you want to get your kids moving this summer – they are going to be having special classes during the summer to introduce and get your kids moving!  For more info – email them at!


**Even though I am a paid consultant for CrossFit Impavidus – this post is my own and was not requested or influenced by CFI.

After Mom’s Day Workout


I had such a great day yesterday — the weather was perfect and stars were aligned. Scott and the kids let me sleep in — and I woke up to tulips and handmade presents, then Scott & I made a gluten free breakfast pizza together, did some shopping alone, napped, then went out for an early family dinner, had ice cream sundaes for dessert — and to top it all off I really do have 2 of the most amazing, funny, fun kids in the entire world.  If you had asked me when I was in my early 20’s where I would be today — I could never have imagined it as it is. I just didn’t know what life was going to bring me – which when you are that young is probably a good thing! I could not ask for a better outcome than where I am today. My family is happy, bills are paid, health has been restored —

The handmade presents included the Book of Awesome Moms, where I made the top of the list and the I Love Mom book, where my great attributes are listed one by one and they included, being beautiful, nice, and helping with homework. I do sound Awesome if I say so myself!

And notice, that I did eat ice cream yesterday. Although I recognize that the after effects of eating crap, I still do regularly have stuff on the ‘no no’ list. It’s all about making sure that you get right back on focus when you do — life is a marathon, not a sprint!


Warmup (outside)
high knees
run backwards
hand to foot
side shuffles

Clean Jerk

30 Clean Jerks (RX’d 100) (75/83)
time: 13:22
4 Rounds
50m Sprints
Walk back

Saturday Free Workout at CrossFit


It was a free Saturday workout at CrossFit today — love meeting new people and hanging out with some of the athletes that go to different time classes.

sampson stretch
10 Pass Thrus
10 OHS
10 Pull Ups
10 Hollow Rocket/Supermans


100m run
20 Air Squats
100m run
20 burpees
100m run
20 pull ups
100m run
50m lunges with 25lb plate
100m run
50m broad jumps
time: 20:22

I was trying hard to get in under 20m, but I had to wait for a space on the pull up bar. I ended up doing 12 in first batch of pull ups with no band and then moved on to a band. The 2nd round I used a band. For 20m, it was a really tough workout!

Happy Hours are good for your health


Ben E - Grillworks

Part of taking care of yourself is having fun. We all get stuck in the grind of our lives — not really feeling like we have or want to put in the energy to go out and be social. I decided to start focusing on getting out there and meeting people, talking with them about new ideas — just start really putting myself out there. So I have been reconnecting with friends I havent seen in a while and it’s been great. The AOL alumni reaches far and wide. Thankfully someone by the name of Jason Munson took the initiative to set up a get together regularly for all of us to get together in No VA.  Last night was one of these events in Arlington and I decided to go — what the heck, have some fun, meet up with old friends.  And you know what — it was a great time. I reconnected with a few that I had not seen, like pals Lauren S & Ben Eisendrath, who is now owner of Grillworks – a high end grill that would be any dad’s dream gift for father’s day.  I also met quite a few new people that I will connect with, had a glass of wine and some laughs.

Lauren and I

I had some great times at AOL — I met Scotty there, met some great friends who are still in my life today — and for those that don’t know this — thousands of people worked at AOL and now they reach far and wide out in the land of business. Many of them will offer any help they can to fellow alum – whether that is advice, skills, networking, friendship, you name it. We all started something big together — and went through a wild ride that many people will never get to experience so when we get together, it really is a happy reunion for all.  I felt alot of energy after last night — for me, reconnecting with happy times in my life adds to the motivation and inspiration of where I am today — whether that is super happy or tough.


Oh And it was a school night too — I am such a rebel, right?



I got home later than usual and still got up and headed to my workout — there are no excuses…

1 lap run
10 push ups
10 Pass Thrus
10 OHS

Burgener Warmup

15 Hang Clean Snatch (45lb)
400m run
total: 18:56

The this ‘looks’ easy WOD


CrossFit has these workouts named after girls — yesterday’s workout at CFI was ‘Angie’. 100 pullups, 100 push ups, 100 squats, 100 situps — no scaling, no splitting them up. Just get through it — I was bummed that yesterday was a rest day. You know you are hooked when you are sad you missed a workout like that. For a moment, I thought about going — but since my husband was out of town, the kids would have to come with me and that wasn’t very appealing after the last 2 times they came.

That’s a great thing about CrossFit in general — if you look back at the workouts this week, they were all different. Mon was strength, Tues was endurance/running, Weds was sheer will & determination, and today, as you will see — was quickness/agility.  Each day helps develop different skills to make a well rounded athlete.

Hard but great workout today —

20 Single Jump Ropes
10 Pass Thrus
10 Good Mornings
10 Pull Ups
10 Cobras

Double Unders

15 Double Unders
15 Box Jumps
15 Burpees
total = 4 rounds

Coach Jerry decided we were not allowed to scale, so Double Unders or attempts were the only acceptable thing you could do during the workout. It’s good though because the only way to get good at DUs is to do DUs. I have really noticed a marked improvement in so many skills the past few weeks — my handstands are moving along. I can now hold them for more than a few seconds, my kip swing is in full glory and now i have to figure out how to move on to the actual pulling towards the bar, and I even can string up to 3 DUs together in one try. All huge gains for me!

Strong Is The New Skinny


Love this – Strong is the New Skinny

Intimidated by CrossFit Women? That’s a Good Thing.

Strong is the new skinny, and pop culture be damned, because we will no longer be constrained with an impossible ideal. We should approach our fitness experience like any other gym-goer and not be afraid of more. Stepping up the intensity will give you results and can help you out of a training rut (stuck at the same shoulder press for the past eight months? I’ve been there!).

Thrusters here we come —


Happy 7th Birthday to my crazy, funny, quirky son Nate Dogg!  He has kept things in our lives super interesting and his personality has shown from day 1.


This week has been a series of very hard, challenging but great WODs at CrossFit Impavidus. There have been a bunch of skills thrust upon me that I need to work on — Coach Mark was there this morning which made for a good change of pace. Different coaches have different styles — and I like to mix it up so that I get different perspectives on my skills and workout.

run around both bldgs
10 Pass Thrus
10 Jumping Squats
10 Ring Dips
10 Burpees

Kipping Pull Up

3 Thrusters (63lbs)
3 Bar to Chest Pull ups
6 Thrusters (63lbs)
6 Bar to Chest Pull ups
9 Thrusters (63lbs)
9 Bar to Chest Pull ups
12 Thrusters (63lbs)
12 Bar to Chest Pull ups
15 Thrusters (63lbs)
15 Bar to Chest Pull ups
18 Thrusters (63lbs)
18 Bar to Chest Pull ups
21 Thrusters (63lbs)
21 Bar to Chest Pull ups

I got 4 rounds in (to 12 reps). This was TOUGH and I didn’t even do the RX’d weight. One of the atheletes, Kim, gave me a hard time about that too — but my thinking is if I am not supposed to stop and Thrusters are tough as crap, then lowering the weight to power through is the right thing to do. I still only got to 4 rounds and used the lower weight and a blue band to do the pull up. It is a tough WOD for sure!

That CrossFit thing is no joke…


Watch the guys give Charles a hard time about his CrossFit workout —

Handstand Fun at CrossFit


You know you are addicted to CrossFit when you are stuck in traffic on the way home from work in the evening and you get excited about heading to the following day’s WOD. I just really love the challenge it brings to me everyday. Most of us go through our lives doing the same routine. I can be sure that every morning when I show up to CrossFit, I am guaranteed to be challenged mentally and physically. Chances are the more I do it, I will see progress and have breakthroughs! How can anyone not want to have that experience regularly?

10 Cobras
10 Pass Thrus
10 OHS
10 Mountain Climbers
10 Ring Dips

Handstand Progressions

Have you ever tried to do 10 solid minutes of Handstand push ups? Yeah, me neither until today’s WOD. Wow that was tough!

10m Handstand Push Ups
5m Air Squats
2m Pull Ups
1m Push Ups
Total: 230

CrossFit WOD: TOSH


heel to butt

Today’s WOD was focused on endurance —  named ‘Tosh’.
3x (200m + 400m + 600m)

Rest the exact time it takes you to complete the interval in each set

(Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)

TOTAL time to do the entire WOD: 26:32

Once again, at first glance — didn’t seem like a big deal but by the 1st round, 400m in — holy smokes. I’m glad that I went this morning though. I almost took a rest day because I’m sore, but decided to bite the bullet and go. Since it was a running focused WOD — the timing was great.


I took a pic of this poster I saw at one of the local fast food joints in Tucson.  No – I didn’t eat  there! I was getting a GIGANTIC ice tea. I thought it was very telling about how we are programmed to think drinking something that has a ton of sugar and calories and/or artificial sweetners is being marketed as healthy.


If you are going to partake in drinking this stuff, then it’s your business, however don’t be fooled into thinking you are doing your body any good though…

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