Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Personal records and peak performances happen daily around here. Constant improvements and achievements in fitness make it next to impossible to recognize just one athlete each month. January was no exception. During the last couple weeks though, one person in particular has found a new gear. Congratulations Margaret!
Margaret has made significant gains recently in all ten of the physical skills:
If you’ve seen her complete anything for time in the last month, you know that her cardiovascular and respiratory endurance have risen to new heights. Last week’s deadlift-pullup workout in less than 11 minutes is evidence of Margaret’s level of work capacity.
Along the same lines, she has developed the stamina to sustain a high level of performance from start to finish.
Margaret’s strength has increased across the board. In January, she PR’d her deadlift at 250.
Improved flexibility has helped as well. While a parallel squat was out of the question a couple months ago, she squatted 145 in January.
Power is a measurement of work per unit time. Recently, Margaret has consistently finished workouts near the top of the class, a testament to the power that she’s developed. Her top end power output has increased as well, setting multiple personal bests in the clean last month.
In the workout a couple of weeks ago that involved alternating sets of 60 seconds of squats, pullups, and pushups, Margaret demonstrated her improvement in speed by minimizing the cycle time of repeated movements.
Measuring gains in coordination, agility, and balance are not always as obvious as some of the other skills. That’s not the case for Margaret. The difference in her Olympic lifts in January compared to a month ago are as clear as the difference between night and day. She has turned complex, segmented movements into much more coordinated, fluid motion. Agility and balance are a big part of that, and are reflected by quickly receiving the bar in a steady and stable base. Dialing in double-unders last month were also a big step in coordination and agility.
Margaret’s accuracy continues to improve in everything that she does. She manages her workouts in such a way that she is constantly in control of her body and external objects. She’s even
Margaret’s improvements in each of the ten physical skills are no accident. She’s always given 110%, but the busy combination of work and class have often made fitting in exercise a challenge. This semester though, simply adding consistency to the effort has taken Margaret to the top of her game and reaching for more. Way to go Margaret, keep on keepin’ on!
February 1st, 2010 at 12:17 am
Margaret! I’m so proud of you! You do amaze me! Great consistent work – way to go!!
February 1st, 2010 at 1:29 am
Way to go Margaret! Congrats!
February 1st, 2010 at 6:49 am
You rocked it last month Margaret! Way to be strong! We can all learn from your determination. Congratulations!
February 1st, 2010 at 8:18 am
Nice shoes Margaret. Congratulations.
February 1st, 2010 at 8:40 am
Great job margaret!!!!
February 1st, 2010 at 8:47 am
adam, I think the CFV facebook page needs some attention.
February 1st, 2010 at 10:20 am
Very cool Margaret. Congrats, and keep up the awesome work!
February 1st, 2010 at 10:35 am
Nice job Margaret!
February 1st, 2010 at 12:15 pm
Congrats MArgaret. Did anyone do that w.o.d rx? Well I’m sure someone did. Tell me how it felt to do 155 lbs thrusters cause I’ll be honest. I usually laugh when it says 135 lbs thrusters.
February 1st, 2010 at 12:43 pm
A handful of RX’s in the morning crew. SF (Super Freak) Nate posted the RX time to beat at 17:11.
February 1st, 2010 at 1:41 pm
We officially have a team registered for the 2010 Northwest Regional Qualifier Affiliate Cup! There’s room for 3 men and 3 ladies. Who wants a spot!?
February 1st, 2010 at 5:18 pm
Joey Maggio or should I call you Dr. Phil, just think of 155lb. thruster as you pushing the boulder uphill. I know you have the mental toughness to do it because of your time in the military and with the Forest Service. Your encouraging words are much appreciated on the blog. Don’t think, just do. 3,2,1 Go! We look forward to your motivation in person my friend. Yours truly, cmac!
February 1st, 2010 at 5:26 pm
Don’t know if my back can hold up heavy thrusters…may need some more rest, damn you injuries!
February 1st, 2010 at 7:52 pm
Nice work Margaret!
Hey Pete, (or anyone else with aches and pains)-
There is obviously a million places to look on the internet for lower back pain, but Dutch Lowy, (crossfit trainer), has had some interesting posts lately on various injuries, including the low back. Here is his blog: http://www.dutchlowy.com/blog/
I know a few people, myself included who did 150 situps everyday, and back pain was relieved. However, be careful with this if you do a lot of situps, be sure to stretch your abs and hip flexors a lot. Otherwise you can end up with other problems. Good luck!
February 1st, 2010 at 8:43 pm
yeah Margaret! Glad I got to tell you in person how cool it is that you are honored this month. You really deserve it and please keep kicking butt so that I keep inspiring to catch you
.
Dana I agree someone help Adam with our FB page so that everyone who communicates on FB can feel the love at CFV!
Ryan thanks for helping me out tonight. I couldn’t have completed all 5 rounds without your encouragement and push.
February 1st, 2010 at 8:50 pm
I love you margaret!
February 1st, 2010 at 10:36 pm
I don’t know if I’m posting this video right but here goeshttp://www.youtube.com/watch?v=dsTbas5NgF0 very funny. Way to go Margaret. Video no family friendly.
February 1st, 2010 at 10:38 pm