Posts tagged crossfit

Reebok & CrossFit


CrossFit’s Relationship with Reebok Enhances Its Financial and Commercial Credibility

And Reebok has gone so far as to embrace and incorporate the CrossFit training regime into their corporate philosophy as well as their day-to-day operations.  ”Reebok is really going full-bore, having opened up a CrossFit gym at Reebok HQ and hiring two elite CrossFit athletes as coaches for their staff”, according to Kareem Mayan.  Mr. Mayan is the co-founder of, a “WOD” tracking site for CrossFit affiliates.  WOD stands for ‘Workout of the Day’, and it’s these daily workouts that craft and sculpt some of the fittest athletes in the world.

Reebok has obviously bought in without muscling in.  The feedback I’ve received from several CrossFit athletes is that Reebok has embraced their feedback on product design, which strategically will only build a stronger brand with the CrossFit demographic going forward and ultimately help the company produce the best-quality possible in both footwear and athletic wear for the elite athlete.

CrossFit Certified – Level 1


 CrossFit L1 certification at Reston Crossfit- July 2011

It’s true — you can now call me Coach Steph! Has a nice ring to it don’t you think. The truth is it’s only the beginning. I have lots to learn and now I have to shadow some experienced coaches to really learn how to Coach. And i think I have said this before –what I really want to focus on is CrossFit Kids. Helping Kids develop a healthy foundation is really important to all of us –and I love to see and learn about how they approach it all.  That’s my next goal –CF Kids cert.

I took a ton of notes from my cert class and will be sharing what I have learned over the next week or so. I am so inspired not only by the info I learned, but the people I met. The team of coaches that ran the cert were top-notch. Very experienced, bad ass athletes who know how to train all fitness levels. And maybe it was just in my head, but they really took time to get to know your name and coach to your strengths.

During the course of the weekend we did Fran, a team WOD (8m kb swings, push-ups, 400m run), Pull up clinic, Muscle up clinic and muscle snatch clinic- in addition to learning and practicing the 9 Foundational Movements of CrossFit – 1)dead lift, 2)sumo deadlift high pull, 3)clean, 4)squat, 5)front squat, 6)overhead squat, 7)press, 8)push press, 9)push jerk. The weekend went like this —

DAY 1:  intro, lecture, get up and move, lecture, practice, lecture, practice, lunch, lecture, practice, lecture, practice — Fran 8:20 (35lb, jumping p-ups)

DAY 2:  welcome, review, practice, nutrition lecture, pull up clinic, Team WOD (w/warmup), lunch, programming lecture, muscle up clinic/muscle snatch — TEST time — 1h later, goodbye and find out if you passed.

And no time during the weekend, did I feel that I didn’t belong there or couldn’t be counted among the athletes. Coaches Nicole and Christmas were especially inspiring to me. As I said my goodbyes to them — I shared a bit about my blog and story and I just can’t even describe how  much it meant to me that they really took the time to listen and get what I am about. I actually started to tear up when sharing –there is something very FULL CIRCLE for me about getting this cert.

Although I had been doing HIIT training at my first bootcamp — it was at CrossFit Reston that I took my first official CrossFit class. I even wrote about them back in Feb 2010. So to get my certification here — and see Jeff and Maggie as a part of it, was emotional for me. I don’t know if anyone out there gets it — the redefinition of who I am is huge for me. I was not athlete Steph growing up and in fact if you would have told me about the way I am now — I would have laughed and said  – yeah right, you have the wrong person. Move on —

I really know in my heart of hearts, that I have found my passion. My whole life I have always wondered why I didn’t have a hobby or something i was into — and here I am, 40 years old and found it a short 3 years ago.  Goes to show you – you are never too late to learn how to cartwheel, create a new you, or commit to being the best you. Sounds awfully schmultzy doesn’t it.  I just realize that if I can do this — anyone can and want to help the younger generation do it before they have all the other life pressures to contend with.

I have come a long way baby!

Deadlifts and Double Unders – Oh my!


I am one sore lady this AM. Not over sore, where I can’t move but I can definitely feel the workouts this week. It feels good tho. The good mornings we did on Tues are still reminding my hamstrings who is boss! I’m not sure if I mentioned but this weekend, I am going to get my CrossFit certification by attending 2 all day sessions along with a test. I have been studying and you know what — I find the info fascinating and I am eating it up. It’s so funny when you find your passion or have a serious interest, it doesn’t feel like work. It’s true what they say – do something you love, and you will never work another day in your life…

800m run
10 Pass thrus
10 Whirly Birds
10 Bendy Whirly Birds
10 Hollow Rocks
10 Seated Hamstring Stretches
10 Standing Hamstring Stretches

Back Bendovers
Dead Lifts

5-5-5-5-5 reps

5m AMRAP of Double Unders = 71




Image Flip Book: The Women of the CrossFit Games 2011

‘JT’ – CrossFit Hero Workout


Happy Fourth of July! I started my day off with a trip to CrossFit Impavidus for a special Hero WOD: JT – In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

800m run

Handstand push-ups
Ring dips
time: 9:37m

Half your Max Workout


It’s a great day weather wise here in Northern Virginia but of course, the closer we get to the Fourth of July – the hotter it’s going to get. Isn’t that the way it always goes?

So I did it — I am signed up to get my CrossFit certification next month. I have been considering it for some time but it’s really expensive and if you aren’t going to pursue it seriously, it could be considered a luxury expense.  I realized how much I really love CrossFit and how much I would love to be able to run some CF Kids classes in the future. Now I certainly don’t expect to be a trainer just because I sat through a 2 day course and took an exam. Good trainers and coaches need to be mentored. I know what I like in coaches which can certainly help — but I hope to start shadowing some of the coaches at CrossFit Impavidus afterwards and see where it takes me. Here’s to trying new things — I will keep you posted on how it goes.

Coach Laurie was at the helm again today while some of the coaches are out on vacation for the Fourth.

100m run
10 Pull Ups
50 Push Ups
10 lunges (each leg)
10 KTE


Find your max clean – 90# (before my form broke down)
Find your max push ups – 31
3 rounds for time of:
12 Clean (50% 1 Rm)s
Push Up (50% Of Max Reps)
time: 4:29

Kids and Fitness


Yesterday, I received an email from someone who had read my most recent blog post in the Ashburn Patch about getting kids into fitness. I fully believe there is no reason that is good enough to not be on top of this issue as parents. It’s part of our job to not only lead by example, but also find ways to get  your kids’ moving.  And as I have said — — it doesn’t have to be a concerted effort like an organized sport but sitting around all the time can not be an option. We are the ones in charge — turn off the tv, go for a walk with them, do some water sport — just get them in the habit of moving!  You are doing them a huge favor, even if they don’t recognize it now.  I am very serious about this issue too — after spending the weekend meeting teens at YouthFest in Ashburn — it became even more clear that this is a serious issue among the young kids today. After all the work I have done to set the example, I have little patience for parents that make excuses. There are very few excuses that would explain and ok the lack of attention and effort that many parents show towards this issue.

We met a new lady today at CrossFit Impavidus — Diane. She was tough and I didn’t do the prescribed weight (Rx’d) —

20 Double Unders
10 Push Ups
10 Good Mornings
10 Squats
10 Pass thrus
10 Lunges (each side)

band stretch
HSPU (hand stand push ups)

Deadlift (225/155)
time: 7:38 (?)

extra challenge
hold a handstand against the wall for 1m. Yes – I did it.

CrossFit Kids at YouthFest 2011


We had a great time talking to kids and their parents at the Ashburn YouthFest 2011. Each kid was given a passport that we were to put a sticker on and they had to stop by all the stands to be entered to get their prize. Well we weren’t just going to give it up — we had them pick 30s of push ups, squats or box jumps and then they were posted on the leaderboard. And then we gave them the sticker –they had to earn it. Most kids were all game for it and did a great job. But there were a handful of kids that when they found out about what had to be done –they turned right around and left as fast as they could. Many of these kids were exactly the kids that should be doing this stuff — they hadn’t done anything close to exercise in a very, very long time. It was sad to me. They wouldn’t even consider trying it — i mean come on its 30s of squats.  One of the girls said she was already hot and did not have any ‘hydration’ available (her words!) but still wanted us to give her her passport sticker. We were like tough luck lady. Coach Lori almost played a small violin for it. She clearly had an attitude problem too.

That was another thing –how many teens showed clear disrespect for adults. Some of the tone and language they used towards us –well let me just say that my Mom would have washed my mouth out with soap. I know it’s not indicative of the way teens are in general –at least I hope not.

My friend Jason & I also got some time in to have fun and did the jousting moon bouncey thing and that was so FUN. It’s really about technique, balance, & power. When we were done, I was huffing and puffing. It’s quite a workout! I recommend it to anyone — it would make a great party activity.  My only complaint and it’s kinda the Mom in me –they didn’t spray the face masks down so you got to ‘share’ everyone’s sweat. I tried to put that out of my mind…

All in all it was a great day. We talked to many kids about CrossFit kids, had them exercise a bit and met a lot of parents who showed interest in stopping by the box.  For me, getting the word out about CrossFit in general means a lot to me. I wish other Suburbanites would discover how strong and amazing they can be!

I also loved that YouthFest was created and organized by teens themselves. What a great way to encourage teens in this area!

Cancer Sucks! Cure by Design Event tonite!


Great WOD today compliments of Coach Nate at CrossFit Impavidus. My brother Jon is in town so I brought him a long as well.

Sampson Stretch
10 Pass thrus
10 Whirly Birds
10 Bendy Whirly Birds
10 Hollow Rocks
10 OHS

Rope Climb

w/Partner Mike K
800m run
100m tire flips
move 300# 50m
100m Sleds
5 rope climbs or 20 burpee pull ups for each climb substituted
40m bear crawl
800m run
time: 33:08  Mike ended up doing 2 rope climbs so we did a lot of burpee pull ups. I believe I did 37 and holy crap, it was torture!

Mobility stretches

Now I have to go get ready for Cure By Design and my husband, Scott’s catwalk debut! I’m so excited for this event — to honor those that have survived cancer is so important and it benefits a great cause because we all know Cancer Sucks.

Cure by Design is an event in which the fashion, design and retail communities join forces with the local corporate community to benefit the American Cancer Society. The focus of this special evening is a fashion show that spotlights designer fashions and, more importantly, the cancer survivors who model them. These survivor models are living proof of the strides we are making in the fight against cancer, and their vibrant smiles portray a message of hope for the cure.
The money raised at Cure by Design enables the American Cancer Society to fund cutting-edge research, early detection and prevention education, advocacy efforts, and life-affirming patient services. By supporting Cure by Design, you are partnering with the American Cancer Society to help cancer patients in your community.

A challenging workout of Jerks


Holy cow am I sore. I know I said I love being fit and SORE but this may be a bit over the top.  Note to self – doing 50m lunges for 3 rounds and then doing 200 squats over 2 days is just not the smartest approach to fitness for me. Most people skip one of those days due to their schedule, but not me and now I am paying for it.  I usually like the feeling of sore muscles — it means I worked hard but not sure this was what I call working hard. I am not hurt but I am hurting.  I am going to go use a foam roller and roll out my muscles to help loosen it all up a bit —

jumping jacks 20
10 Pass Thrus
10 Push Ups
10 Good Mornings
10 Whirly Birds

Shoulder Press
Push Press
Press Jerk

Max Handstand Pushups
Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5
HSPU – 8
SP: 55lb, 65lb, 85, 85, 85
PP: 65lb, 85lb, 85, 95, 105
PJ: 65lb, 85lb, 105, 85 —

I had a rough time doing anything that required doing a squat or press with my legs, hamstrings. So I stopped before I completed my Push Jerk. My form was crap and I didn’t want to hurt myself. My soreness really got to me. In hindsight, I should have took a rest day today and did not listen to my internal voice. Note to self: LISTEN next time!

Change of pace


Today’s workout was a doozy. Coach Conan created it to help folks prepare for the Spartan race this weekend.

a slow lap around the building
10 push ups
10 Pass Thrus
walking lunges

5 Hand stands

50m run
50m walking lunges
100m run
20 Pull ups
200m run
15 Toes to Bar
400m run
time: 32:04

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