Every 1 min for 7 mins: Squat Snatches and Hang Squat Snatches
Every 1 min for 7 mins do:
1 Squat Snatch, pick load
1 Hang Squat Snatch, pick load
FT: Muscle-ups and Box Jumps
For time:
12 Muscle-ups
36 Box Jumps (24″/20″)
9 Muscle-ups
24 Box Jumps
6 Muscle-ups
12 Box Jumps
12 Box Jumps, 24/20 in
Scale: 1 MU : 1 Strict Pull-up
This week is Rona’s 5 year anniversary since beginning CrossFit, as well as the 1 year OnRamp anniversary for Will, Curtis, Joe W., and Peter. Congrats all of you on your milestones! Here is something Rona wrote up that she wanted to share reflecting on her experience over the past 5 years at SRCF.
This week is a BIG milestone for me, My 5 year anniversary at SnoRidge CrossFit and as a CrossFitter!!!Like any relationship, CrossFit and I have had our highs and lows over the years but 5 years in, we are still going strong. In the beginning, just like any new relationship there were lots of nervous butterflies, excitement, and learning so much about myself and about CrossFit. I would think about it all the time and drive people nuts talking about my new love. (Very similar to when Rob and I were first dating)Then around year 3 things were a bit tougher, the PR’s were less frequent. The change was slower. But the love was still there, the foundational movements solid but still so much room to grow. Don’t get me started on the CrossFit Open or disappearing and reappearing MU’s or the rocky road that is DL’s (rarely a high point there).
There are many momentous occasions I could talk about but, the two areas of my life I feel CrossFit has added the most value to is my marriage and my ability to deal with life’s stresses and loss.
Some of you may have heard me say that I felt like a spectator in my family prior to CrossFit. I was overweight and very out of shape and felt like there was no way to change that. I felt like the hill was insurmountable. I didn’t go on hikes with the family or if I did, I would feel like I was holding them back. Water parks? Forget it. The strength, endurance and love for fitness I have now I’m so thankful for! CrossFit has given both Rob and I something that we were missing and we are both so happy to share this new fitter lifestyle together. And I’m not just talking about looking better naked. But…that’s a bonus.
The other piece is harder to explain and quantify that value. Over the last 5 years, Rob and I have lost Rob’s dad, our dog Bosco, my grandpa, my cousin and my grandma. It’s been painful, sad and at times devastating. The friends I have made through CrossFit and the support they gave/give to us is beyond words and so deeply appreciated. As is the 1 hour class to checkout of what’s going on in life and dive head first into a WOD. We all know that feeling…it’s invaluable, a sanity saver. On those tougher days it was just what I needed to feel like I could keep going. If that’s not the foundation of a good relationship, then I don’t know what is.
So happy to know all of you other CrossFitters, aka KoolAid drinkers. Those people who don’t bat an eye when I still have my knee sleeves on at the grocery store, or ask about the WOD at the elementary school science fair, the peeps that make an Americano with heavy cream “a normal order” at the local coffee shop and… a special shout out to all the snatch and rope climb lovers out there! Here’s to another 5 year of living a happier healthier life with CrossFit! #betterthenyesterday
There are many momentous occasions I could talk about but, the two areas of my life I feel CrossFit has added the most value to is my marriage and my ability to deal with life’s stresses and loss.
Some of you may have heard me say that I felt like a spectator in my family prior to CrossFit. I was overweight and very out of shape and felt like there was no way to change that. I felt like the hill was insurmountable. I didn’t go on hikes with the family or if I did, I would feel like I was holding them back. Water parks? Forget it. The strength, endurance and love for fitness I have now I’m so thankful for! CrossFit has given both Rob and I something that we were missing and we are both so happy to share this new fitter lifestyle together. And I’m not just talking about looking better naked. But…that’s a bonus.
The other piece is harder to explain and quantify that value. Over the last 5 years, Rob and I have lost Rob’s dad, our dog Bosco, my grandpa, my cousin and my grandma. It’s been painful, sad and at times devastating. The friends I have made through CrossFit and the support they gave/give to us is beyond words and so deeply appreciated. As is the 1 hour class to checkout of what’s going on in life and dive head first into a WOD. We all know that feeling…it’s invaluable, a sanity saver. On those tougher days it was just what I needed to feel like I could keep going. If that’s not the foundation of a good relationship, then I don’t know what is.
So happy to know all of you other CrossFitters, aka KoolAid drinkers. Those people who don’t bat an eye when I still have my knee sleeves on at the grocery store, or ask about the WOD at the elementary school science fair, the peeps that make an Americano with heavy cream “a normal order” at the local coffee shop and… a special shout out to all the snatch and rope climb lovers out there! Here’s to another 5 year of living a happier healthier life with CrossFit! #betterthenyesterday
~ Rona