Power Clean


Bent Over Row

3 x max reps


12min AMRAP

6 Squat Cleans (50/30)kg

12 Pull Ups

Posted by Spartan CrossFit Rocks

Where do all the boobs go? Part 1 by Marie Lee
So this post is directed mostly for the guys and gals that have just joined CrossFit or who are thinking about it. Someone should warn you about what happens. I wish someone would have warned me, but hey...we all learn the hard way sometimes. Hopefully this helps prepare you for how your life and body will change. He...re my top 10 realizations, tips, advice, etc:
1. You will talk about CrossFit. A lot. And it will annoy people because they won't understand. You'll advise them to check out YouTube or watch the CrossFit Games...

2. You will find yourself spending more and money on Fitness related clothing. If you're still in college, this isn't really all that bad. If you're out of college and work 9-5, M-F, this will cause you to reconsider a job that allows you to wear this stuff all the time.

3. If you're a girl or a guy, doesn't matter - your ass is going to grow. It will grow and get muscular and won't fit in those jeans like it used to. It's much easier to squeeze a squishy butt into a tight pair of jeans than it is to squeeze in muscle. Think about it.

4. Your legs are going to grow and become more muscular. This contributes the above mentioned jean-fitting problem.

5. You'll find yourself stalking (literally refreshing the page every couple of minutes)the website, anxiously awaiting the next days WOD to be posted. Once it's posted, then begins the mind-EFF that will haunt you until it's GO time.

6. You'll start eating all the time, mass quantities. As a lady, it's almost embarrassing how much food I can eat. You need it, though, so eat as much as you can.

7. People will ask you all about CrossFit. You'll tell them all the ins and outs - like what a WOD stands for, who FRAN is and why she's a B, what AMRAP, WBS, KBS and HSPU's all stand for. And when you're done, they'll look at you like you're crazy and walk away. You win some, you lose some.

8. For the ladies: If you have boobs now, enjoy them while you can for they will disappear and even Baby Gap won't have a solution for ya. You know how some women can't find bras because they're so big? Well, you may develop the reverse problem. Of course, it doesn't happen to everyone, but it could happen to you. Consider yourself forewarned!

9. Because of number 8 and number 3, you'll find yourself buying small bikini tops and large bikini bottoms. The 6-pack of abs you'll have developed make it all worth it!

10. It will take over your life. You will find a whole new family that wants you to succeed and be the best you can be. You will be motivated and pushed in ways you never thought possible. You will look in the mirror and say, "I am strong" and you will learn how to believe in yourself. You may cry during a WOD for many reasons: maybe you had a bad day, maybe the WOD was awful or maybe you're so proud of yourself that it brings you to tears. Cry away. Hope you enjoyed! Part 2 to follow....

The link for this blog is posted below. It's awesome:)