We started the 28 day challenge in January and the results have blown away our expectations. One of the most difficult parts of the challenge has been picking winners because for every winner listed here there were 3 or 4 more who were almost too close to call. Here are the 2016 Winners through the…
Strength/Skill EMOM for 7 Minutes 1 squat clean + Jerk. Start at 70% and add weight until you either miss or know you can’t do the next one. Press outs are misses. If you did Murph yesterday be conservative. Rest 2 minutes then AMRAP for 2 minutes Squat Clean + Jerk at 75% of biggest…
The Swolestice is in six weeks. So time to start running if you haven’t yet Here’s today’s running progression. Run 5k for time. (Novice runners go 10 rounds of 100m with a 100 walk in between each 100m interval) If you’re running from CrossFit I35 and want a 5k course leave the front door of…
Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armour. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there will be a…
The 2016 Summer Swolestice represents on of the most unique challenges in competitive exercise the Kansas City area has ever seen. This year’s Swolestice has only 2 events. CrossFit Total (Max Effort Back Squat, Press and Deadlift) 10,000 Meter Run When I talk to the typical CrossFit athlete the events the conversation usually goes something like this.…
Everyone in the fitness business wants you to know about their weight and fat loss stories (ourselves included) but not all transformation stories are all about numbers on the scales. While all of our 28 day challenge winners in 2016 lost over 15 pounds in 28 days and many of our long term members boast weight loss…
A friend shared a post this morning that had the same title. The author made some great points about how women respond differently to exercise than men. But it’s really about more than gender. The author made a big assumption and a big mistake. The assumption is you’re training purely for aesthetics. In other words how good will…
Introduction Welcome to CrossFit I35’s 28-Day Transformation Challenge. We can’t wait to see your results. The next 28 days may be the most important 28 days of your life. While we can’t promise a total transformation in a month you have the opportunity to lay the foundation that will totally change how you look,…
Guest post from Muscle Momma Bear Meredith Ibarra. So many people ask me questions about CrossFit. I post on social media regularly of events at my gym or weights that I lifted. I post pics and vids so people on my social media pages ask questions. I love it. Because my answers are always surprising.…
Please bring all of your friends and family for a fun team workout followed by dinner and drink. If you’ve been trying to get your friends to the gym now is the time to hold their hand, walk them through the door and do a WOD with them.
