2013-02-07 – Workout

Push Press
Work up to a 1 RM. 
Next back it down to 75% and perform 3 sets of 5 reps. 
Then back it down to 60% and perform a burn out set. 

5 sets for time:
1 Weighted Pull Up 45/30(Dumbbell)
3 Strict Pull Ups
6 Kipping Pull Ups
Run 200m

3 sets/NFT
Side Lying Plank Holds with Fly 20/side
Weighted GHD Hip Extension 15 reps

2013-02-06 – Workout

OH Squat 115/85
Burpee Box Jump 24/20"
30 yard Prowler Push x 5; rest 90 sec btw


2013-02-05 – Workout

5 sets
Row 300/250m
10 Db Hang Squat Clean Thrusters 45/30
rest 4 min

Double Unders 50 x 4 sets; rest 30 sec

February Athlete Spotlight- Lori Finestine

Congratulations to our February Athlete Spotlight of the Month – Lori Finestine!

How did you first get involved with Crossfit? Take us back to your first WOD – how did that feel? What did you think?
My boyfriend Eugene started Crossfit Annapolis and loved it. He talked so highly about the people, workouts and gaining strength. He tried to get me to join but I put it off for a while since I wasn’t sure if was the right move for me.  Finally after 6 months of seeing Eugene come home covered in chalk I decided I needed to figure out exactly what was going on at that gym!!  Kristen and I signed up for foundations class together with no promises of actually enrolling! I went in to the class with an open mind and was extremely surprised at how much I enjoyed the foundation classes led by Erin. We both signed up afterward.

I do not remember my first workout but I am sure it was difficult! Before attending my first workout I do remember thinking that I would never be strong enough to add weight to the barbells like the other girls. I remember being nervous that I wouldn’t be able to keep up with everyone else and I would look like a failure. It’s amazing how quickly those thoughts changed since all the coaches were extremely helpful and all of the members were exceptionally friendly and motivating. It didn’t take long to feel comfortable with all of the people, workouts and environment.

What changes have you seen in your body, health and overall fitness since starting at CFA?

I have always exercised and felt that I ate pretty healthy but starting Crossfit made me realize I can push myself much harder and eat healthier. I am noticing myself getting stronger and paying better attention to what I put in my body. I also feel confident making Eugene wear a shirt that says “My girl is stronger than me.”! haha

What is your favorite Crossfit moment?
My three favorite Crossfit moments:
1) Learning rope climbs.  As a kid no one ever knew how to climb a rope including me. Some of the great coaches made it easy to learn and even enjoyable. I get excited when rope climbs are involved in a workout and it gives me an excuse to wear my fun knee-high socks!
2) Meeting new friends. I have met some great people at Crossfit that I never would have met otherwise.
3) The prowler. It’s hard to say the Prowler is a favorite Crossfit moment but I have to say it kicks my butt every time and makes me feel like I really accomplish something after.

What do you enjoy most about being an athlete at CFA?
I love having a new workout to do each day, hanging out with some amazing friends and feeling stronger. Before Crossfit I did the same workout routine day in and day out. I never realized how boring that was until I started Crossfit. I actually enjoy going to the gym to see friends, have healthy competition and learn something new.  The competition aspect is something that I have grown to enjoy and feel I need.  On my own I have the tendency to not motivate myself and give it my all but working in the Crossfit environment makes me push harder.  The coaches have also been great and very helpful with every workout.

What goals are you working on?
1) Become more fluent with kipping T2B and consistently do 10 in a row
2) Consistently get 5 handstand pushups in a row
3) Master triple-unders!
4) Improve my form and add more weight to my lifts

What the coaches are saying:
Lori is always cracking jokes staying upbeat. Rest assured if there are double-unders, she'll be there and she'll be killing it. It doesn't take her long at all to pick up the movements. -Coach Josh

Lori is always enthusiastic and tries her best. She makes sure to cheer on her fellow classmates and continues to work hard towards her goals. I remember before she could do kipping pull-ups she would practice them after every class and always ask for advice on how to improve. -Coach Shannon

New challenges never seems to slow Lori down.  With her being awesome at double-unders, I challenged her to try a triple under and low and behold she knocked it out. Watch out Buddy Lee!  Seeing her hard work and her encouragement for others is truly an asset to our gym and our amazing community here.  Awesome work and congrats, Lori! -Coach Luis

We absolutely love Lori! She moves well, is a great athlete, encourager, and so much fun to be around. Her hula hooping skills and her juggling act should absolutely not be missed out on. Especially when she is wearing a holiday sweater. :) Keep up the great work, Lori. You make CFA so much fun! -Coach EK

2013-02-04 – Workout


Close Grip Bench Press:
Tempo 3sec down, 0 sec pause, fast up, 1 sec pause(30×1)-
Work up to a 1 RM.
75% x 5 reps x 3 sets
60% x AMRAP
for time:
50 Wall Ball Shots 20/14
50 Kb Swings 1.5/1
50 Ring Dips
50 Ball Slams 20/14
Max Plank Hold x 3

2013-02-03 – Workout

3 x 3 min AMRAP
10 Push Press
Row 500m
rest 2 mon

3 x 3 min AMRAP
5 Pull Up
10 Push Ups
15 Sit Ups
rest 2 min

2013-02-02 – Workout

5 rounds for time
10x toes 2 bar
20x overhead plate walking lunge steps 45/25
Run 400m
Tabata Double Unders
3 x 90 sec/side Side Lying Plank

2013-02-01 – Workout

Work up to your 1 RM clean and jerk. 
10 rounds OTM 
1x clean and jerk (85% of your 1 RM)
5 rounds 
5x deadlift (275#/225#)
1 min max distance row 
30 seconds rest
*Men if you fail to reach 250m and women 200m in any of your rows, complete a 50 burpee penalty at the end.

2013-01-31 – Workout

L Pull Ups
Goblet Squat 2 pood
Burpee Box Jump Over 24/20"

5 sets
30 yard Prowler Push 4×45/2×45
rest 1 min

2013-01-30 – Workout

Run 200m 
5 x Stone 2 Shoulder 145/95

Tabata Row-20 sec on, 10 sec off x 8