alysa521 Member

@jonisteenhoek I take purepharma M3 which is magnesium and zinc to help with recovery and sleep. I take it 30 min before bed and I notice I fall asleep much faster and stay asleep.

I count macros and weigh/measure my food, I eat about 2000 cals a day. For me it’s worth it, science doesn’t lie, I feel better, perform better and have a healthier relationship with food because I eat mostly clean but fit treats in frequently as long as they fit within my macros. I have been working with a nutrition coach…

Favs 1. Snatch 2. Squats (any and all) 3. Pull-ups Least fav 1. Hspu 2. Wall balls 3. Deadlifts (my pr is actually 293# which I feel like is pretty decent for a girl but I still really dislike them!!)

For what it's worth I'm 5'7'', when I started crossfit I weighed around 145 and the highest I have been is 162ish in my 3 years of crossfit when I was doing a lot of double training days. Now I hover between 150-155 and I'm pretty comfortable here. I would love to get down to 15-16% body fat, I'm about 18% now, but I can…

I'm not doing the qualifier but our box had it programmed as our metcon. I got 8 rounds plus 2 cleans, 98 reps, was hoping for at least 9 full rounds but after a weekend of eating and drinking crap at my brother's wedding I will take it. It's amazing how heavy those 105# cleans felt at the end!

I tried gloves for awhile and actually tended to rip worse when I had something between my skin and the bar. I also tried regular gymnastic grips and hated them and not being able to feel the bar. Now I never really do anything than chalk unless I have an open rip and then I will just make a tape grip (like the one in the…

4:26rx, I need to figure out how to do the pull ups unbroken to break 4 min! Mualaurenclark- I will do your thrusters, if you do the pullups haha! I always do the thrusters unbroken, and fall apart on the set of 15 pullups!

I've been doing crossfit just over 3 yrs and I still PR all the time, but sometimes it's only by 1 lb, a rep or a few seconds. I also have days where I just don't have it, for instance my Fran time is 4:26 and I have done it twice since then and not beat that time. What helps me is I have a running list of goals (about 10)…

Steps are considered a scaling option at my box. We are allowed to jump up/step down (vs rebounding) and still be considered rx.

I have the all black and I love them! Much better than my inov8s especially more support for running. I never wore nanos though (they always felt too wide for my feet) so I can't compare them to those.

I take purepharma, it's expensive but its the only one where I never get the nasty fish aftertaste and I only have to take 3 capsules to get 2000mg of epa/dha.

I was just going to add I found other crossfitters doing IIFYM by following Nicole Capurso (regional competitor in mid atlantic) on instagram. She also has a really great blog about how she switched from Paleo to IIFYM and is leaner but stronger. Check it out https://nicolecapurso.wordpress.com/

I do IIFYM but I don't track calories burned. I am using working against gravity (google their program) and my coach assigns me macros for days I crossfit and days I don't. I in return send them a weekly update my macros each day, my weight each day (they leverage a weekly average) and photos each week and how I felt…

9:33 RX, was tempted to go again just to see if I could break 9 min with unbroken thrusters but my quads are still telling me no!

I got 19 reps RX. I have never done rx hspu in a WOD so this was a PR for me. The standard made it super tough because my hands had to be a little narrower than I'm used to get my heels over the line. I had a bunch of no reps for not getting above the line even though I was locked out, I do like the new hspu standard…

+1 for magnesium. I take it a few hours before bed and I notice I sleep much better than when I don't. I also do fish oil, B complex and Vitamin D3.

Well a lot of failed muscle ups later I still cannot figure out the transition. I had two really really close attempts just cannot get both hands turned over in the transition, need to keep the rings closer! It has definitely motivated me to get one though I've given myself a deadline of April 1st because I am plenty…

I did it on Friday and I felt ok about how it went. In the future I think I would go even smaller quicker sets on T2B, but I’m only doing this one once. 15.1- 146RX 15.1A- 170# T2B are not my forte, I think my best ever unbroken reps is like 12. I broke them up from the beginning, 6-5-4 on the first few rounds, then 3’s…

+1 for Rx jump rope, I love that you can move down in cable width as you get better. The replacement cables are only like $10.

+1 to Eat to Perform. It's the only way I've been able to stay leaner and have all my lifts go up :) Plus mentally its way better than paleo or zone, which I've done both and all I do is think about food constantly. I feel like I have a much healthier attitude toward food following ETP.

We do it every 12 weeks because that is the length of our strength cycles. We start the cycle with super high rep stuff and then work down in reps/up in weight as we get closer to testing week. During our testing week we do crossfit total and oly total, its a nice way to check progress on a regular basis.

We just did oly total and crossfit total as part of our testing this week and I pr'd my clean and jerk at 155# (squat clean/split jerk) so was happy with that. I never actually got to go to failure as I ran out of time, but i know i've jerked 158# from the rack so I think I have more in the tank. It's pretty cool to look…

I wear inov8's, usaully f lite 215s for anything without a ton of oly lifting. I have super narrow feet so the nano's were just too wide and clunky for me. They are light and minimalist so I wear them for pretty much any workout without cleans or snatches.

+1 to all of this. The edge of a box method really helped me. As far as backsquatting your body weight, I found for me I needed to be able to backsquat my bodyweight for at least 5x5 before I could do pistols. I still have to do them in Oly shoes and grabbing my toe to help counter balance. Ankle mobility is my limiting…

Favorites- any heavy Oly lifting (C+J is my favorite), pull ups, t2b, and double unders Least Favorites- Rowing (I would rather run anyday), wall balls, and I also have a love/hate relationship with HSPUs and ring dips since they are two things I'm focusing on right now since I can only do a couple RX at time of each

I am with you; I spend way more money on workout clothes than my regular clothes because i like wearing them so much more. It's also a way more fun shopping experience than trying to find jeans that fit! Everyone at my gym pretty much wears Lululemon; even a lot of the guys wear their shorts. But I figure if it’s what I…

I think through doing crossfit I have learned how important it is to take care of myself. I come from a marathon background and after years of 50+ miles per week and 3 stress fractures it wasn’t til doing crossfit did I become aware of the importance of taking care of myself. I now do at least 15 min of mobility every…

My friends always make fun of me because I almost always have a baggie of almonds or an avocado in my purse or both :) I also always have a lacrosse ball :)

Here are my current girls stats, some of these are probably almost a year old. Fran- 5:01RX Grace- 3:55RX Annie-6:57RX Jackie- 8:33RX Helen- 11:33RX Nancy-12:57RX Diane-5:01 (RX weight on deadlift, used an ab mat on HSPU) Elizabeth- 6:18(RX weight on cleans, rings dips did 12 rx, then used a band)

5 crossfit classes per week strength + WOD, then 2 supplemental Olympic Lifting classes, and one day as active recovery which is a run of 4-5 miles. I didn't do this many to start though, I did 6 month of 3x/wk, then went to 4, then went 5 and added the oly classes in after that when I felt I could handle 2x per day. I…