Empowered By CrossFit

Weighted Pull Up 5-5-3-3-3

5 Rounds For Time:
3 Power Clean 50% of 1 RM
10 Overhead Walking Lunge 45/25 Plate

25 things about me… and why a woman should CrossFit- By Angela Felsted

1 - I like the jaw dropping reactions I get from people when I tell them I do Olympic style
    weightlifting.

2 - Bruises are a source of pride.

3 - “Pilates” and “Jogging” are curse words.

4 - For the rest of my life, I never have to use the elliptical machine again.

5 - I can squat my body weight.

6 - I can deadlift almost twice my body weight.

7 - Burpees are my friend. Burpees are my friend. Burpees are my friend.

8 - I never said I was afraid of the “F” word.

9 - When my kids throw a tantrum that forces us to exit the store, I just squat clean – both
    of them.

10 - In fact, I can successfully hang power clean the dog food at Costco.

11 - I’d win the pull-up contest at my old gym.

12 - When someone says, “Nice Snatch,” I can only assume they are talking about my
     barbell. Either way, I’ll take it as a complement.

13 - I did 75 burpees (in a row) before I was even allowed to participate in the warm-up.

14 - I climbed the rope – twice!

15 - I’ve been secretly doing “Kenso.”

16 - Hot Tip: Squats are essential when putting on your best denim for an evening out.

17 - It’s perfectly okay to pee a little bit when doing double-unders.

18 - I don’t have to hide my affinity for metal. And I’m never, ever subjected to country
    music.

19 - My sweat angel is incredible!

20 - I kicked “Helen’s” ass. Even owned the “Super Chief.”

21 - It’s okay, even encouraged, to watch other people jerk.

22 - People cheer when I dump my barbell and it makes that super loud crashing sound.

23 - My big butt gets a lot of positive attention.

24 - CrossFit makes me an outlier.

25 - When I finish my WOD, I walk out of CFES feeling 10 feet tall and bullet-proof.

Thank you for that Angela.

Comments

[Brian]

Angela, you are so awesome!

[Loren]

Angela! This is GREAT! You just made my day...and I think we have 25 new possible t-shirt slogans!!

[Matt P]

That is awesome.... Secretly doing Kenso!!!! ha ha ha ha...

[Matt P]

Its not as good as Angela's 25 things, but here for your entertainment is:

Cross Fit in the Future: Episode 4, the New Recruit:

http://www.xtranormal.com/watch/5671775/

[Brooke]

i love it angela!!!!! needing to squat to put on our best demin......story of our lives!

[Cherie]

LOVE IT ANGELA!!!

[Gia]

I think 10 and 25 are my faves...and 1-9, and then 11-24. Freaking awesome.

[Ruth]

This should be a t-shirt! I love all of them and I think we need to add a new girl WOD, "Angela"

[Justin Riley]

We already have the WOD.
"Angie"
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

[Roger]

yeah, Angie is an awesome WOD! Let's do that one soon! And let's mess around with those sand bags sometime soon as well. They look lonely in the corner!

[Masson Prowse]

hey guys,
alright so i have been working my ass off to get in shape for basketball since about 6 months ago. i have come a long way since then. i have been working on strength, coordination and cardio just like a true crossfitter. but i have always been working on my game like no other. so the time is about near. i would love it if EVERYBODY came out to my first home game against galt on december 3rd at 7 pm. it is the opener of our famous Jack Scott Tournament. you will not be disapointed if you go. this means so much to me and i would love it if you came out.
you can also check out my hole season and feel free to go to any games you wish, like the rio vs jesuit game for example. it is always a huge game!
but you can check out my schedule by going to: http://www.maxpreps.com/high-schools/OubYMd4xTEe0bHw5C9A5TQ/rio-americano-raiders/basketball/home.htm

i miss you all and will hopefully see you soon!!
-masson

[Masson Prowse]

december 3rd at 6:45 vs galt at rio americano high school!

[xenia]

Angela, you ROCK!!! Awesome job on the pullups today!!:)

[Eileen D]

Angela, that is so clever - and true! #9 would have come in handy for me a number of years ago.

Good luck with the basketball season, Masson. (Although we are Marauders in our house....)

[John Michelmore]

Angela, that was excellent. You're too funny, and most of those are classic crossfit comments. Keep up the great work!

[xenia]

Roger, lets forget about those f-----g sandbags in the corner, they don't look lonely to me at all. Oops I forgot, I'm supposed to embrace those crossfit moves that I feel uncomfortable with or suck at.

[Roger]

No! No! No! If we are talking about functional movement then sandbags have to be part of the routine! It's rare that you happen on an object in real life and it has the shape of a barbell and it has chalk on it! I want to lift real life weights, like for example when I sling Gia over my shoulder either when she's had a little too much or when she's feeling frisky, or both. So I say yes to sandbags!!! Can I get an Amen from anyone?

Angela- I have a question. What does "I've been secretly doing Kenso" mean exactly? Does it mean you've been practicing the Kenso method? I just want to be clear on this.

[Anne]

Awesome, job, Angela. Very clever! #9 always comes in handy!

[cort]

poor gia... how very caveman-esk, roger! and you don't even eat paleo.

[Gia]

Oh he does eat Paleo...and grabs me by the hair, but not sure you guys want to hear about that...

[Sabrina]

I need an exercise that allows me to practice the drop-kick-opposing-counsel-across-the-courtroom function. Can we add that to the repertoire, please?

[Roger]

Sabrina - I think there's an App for that.

[Sabrina]

Since we're all patting ourselves on the back this week about how great CF is, here's another reason to be happy: http://well.blogs.nytimes.com/2009/11/11/phys-ed-the-best-exercises-for-healthy-bones/?em

Note the part discussing how “large forces released in a relatively big burst” are probably crucial. The bone, he says, “needs a loud signal, coming fast.” I think we probably qualify.

[Lesley Heller]

MattP. Keep your short films coming. They r a real hoot and keeps me laffing. Lesley

[Sabrina]

Also, the NYTimes article appears to suggest we need to do lots of double-unders. Damn.

[Kenso]

It's comforting to know that other people share #17. I just try to make it look like sweat.

In other news, I was offered a job in SF! I'm supposed to start on the 1st, so I'll be around for a couple of weeks. CFES has been an awesome experience, and from what I've heard and seen, it'll be hard to match it. Justin, Travis, Chris, Brooke, thanks for everything. While my form still look like shit, I'm lifting more and doing it faster than I could before. AND I can do a pull up(s). Also, Lauren has told me I look less disgusting lately. Not bad for a dude with a BMI through the roof.

So for the next two weeks I hope to continue my 1 rep, 1 second, 1 lb, reign of terror. After that, your leaderboard will be safe once again.

[Justin Riley]

Kenso, it really is a shame to lose you. Come on SF sucks. You got to know. Well if you all hate it there, we will be glad to have you back any day. Congrats on the job. We should at least have 1 good going away Kenso bar night. You may be leaving us, but your legacy will live on.

[John Michelmore]

Kenso, congratulations on the job! Bummer you'll be leaving us though. Hope SF is good for you. I take it you'll be back to working out with Cyril (or his mom) again??? Hey, I still owe you guys a drink or two...we'll have to do that before you leave town.

[Donna- MaD Crossfit]

LOVE IT!

[Roger]

Kenso- I'm sorry to see you go....it's just not right. Luke needed Lord Vader, Superman needed Luthor, the Green Lantern needed Sinestro...the Universe is out of balance. What's to become of us??

[Matt P]

Kenso- i feel betrayed. Take your damn shirts with you.

I need to find a new person to turn into a verb... all be warned, you may be next.

In no time, we will be Brian'd, or Roger'd or Sabrina'd. Who knows what it might mean, but someone.. mark my words, SOMEONE, will become a verb.