April 25, 2010 · Posted in WOD · Comments (16)
Vasti's sister and cousin cheering her on in the final seconds of her last WOD...
Today we all go on with our lives. While we keep living don’t forget about those who serve us and our country in the Armed Forces. Vasti is on her way to boot camp as you read this. Keep her in your thoughts, prayers and while you kill it in the WOD.
CrossFit IGNITE made it in the paper this weekend.. Check it out HERE!!
WOD:
Strength Deadlift
3-3-3 reps
Then
1 x 20 reps
Use a load that is approximately 65-75% 3RM
Met-Con
8 Rounds of,
30 seconds on 15 seconds off of,
- Sit-ups
- Kettlebell Swing (53/35)
- Wall balls (20/14)
***New Morning Schedule 6am 830am 930am (no 6am Wed)***
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16 Responses to “Monday : Rock the House”
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Vasti,
Great article… the comments your article is getting are hilarious, but they all miss the point it seems. You are a true American, combining your love of LIFE, with wanting to live it on your terms…. and you are going out to make that dream come true.
Congratulations on all of your accomplishments. You are a true inspiration for all of us who have always thought “Could I do it too?”
So I’ll live vicariously through you, so I can… in fact, do it too.
Can’t wait to see you next time, and hear your stories, and see how successful you’ve become in LIFE.
Brad
Brad said it perfect…I ditto that.
I triple that!!!
Vasti what can I say, I’m going to miss you. I’ve pushed you to accomplish workouts but now you have accomplished so much more then that and will continue to accomplish goals you set. You are my inspiration and even though myself and the rest of IGNITE will not have the honor and pleasure of working out with you, you are still here in our hearts and minds. Guess what, now your MY push. Anytime i want to give up I’m going to think of you and what you are doing for our country.
So anytime you want to give up at boot camp or think it’s too hard, think of me, think of all of us saying YOU BETTER NOT STOP VASTI!!!! . You can do it. Just set that bar high and you will keep accomplishing great things. It’s been a privilege working out with you. Thank you for doing what you do. See you soon.
Mike
I’m here in nowhere’sville eating my last breakfast as a civilian. And I’m sorry to say there’s a lot of dairy…yogurt, fat-free milk, and half and half, oh my!
I’m proudly wearing my CF Ignite t-shirt and getting ready to head over to Ft. Hamilton for more processing, then finally hit Ft. Jackson…I already miss my mascara, but not as much as I’ll miss WODing with the 5/6 o’clock bunch!
Your words are recorded in my heart and mind, and I won’t stop and I won’t give up.
I’m thrilled and honored I got to grace the cover with Steve, our motivational Drill SGT!
Will post more as the day progresses.
Go hard!
yayyy Vasti!!
Awesome snack guys- sweet potato fries…..so good!!!!! slice a sweet potato, place on a baking dish with a little bit of oil and pepper. They come out so crispy!!!! Def. satisfied a craving for me…but again dont go crazy the potato is dense
I just took my oath in my CF Ignite t-shirt. How sick is that?!
My roomie is 97#’s and risked not making weight, so I fattened her up overnight! I made her eat steak, water (2gallons), potatoes, you name it! She tipped the scale at 100.5#’s! I told her “I feel sorry for you if you have to carry me on your back in the field.”
I’m on the bus now, headed to the airport…and all I want is a kettlebell…but maybe yoga at the airport is all I can manage.My triceps are rock solid! All that strength training last week rocked. I gained 1/2 an inch on my neck, and dropped 1-inch on my waist!
Crossfit works people!
More soon!
Wow!!! Tough one today…after round four it was all mental…Great way to jumpstart the week!!!
http://www.discovermovement.com/discover-movement-blog/2010/4/26/mr-johann-martin-50-years-of-training-strength-and-skill.html?lastPage=true&postSubmitted=true
Check the video out .. WOW!!
Vasti, i’m sorry i didn’t get a chance to waive you off but stand strong and NEVER let anyone tell you that you cannot do something. I look forward to hearing some stories.. Remember that your nutrition makes up approx 80% of your body composition.. Keep in touch and stand strong…
This weekend Deb made the Paleo pancakes. It took a while to make but it was so delicious and filling. We used microwaved frozen blueberries instead of syrup. Delish!
This morning she made paleo cream of “wheat” type thing that ground up apples, cinnamon and pecans. Really good. I could probably eggs and veggies every morning but that gets a little old.
Everything I’ve eaten so far has been amazing. I have a Dr. appointment this Thursday so I’m curious to see if my cholesterol will go up on this meat and nut diet.
Big props to Craig who set a new PR this morning. He made a set of 3 reps @ 305 look like he was deadlifting empty cheese whiz cans. Seriously. Guy looked like he could have gone another 20-30 lbs heavier without breaking a sweat.
Nice Craig!
Back is still soar from this morning, but i’m icing it so that I can workout tomorrow;)
Going from the DL’s to the swings tired out my back as well. Time to roll !!
MISS YOU VASTI WITH ALL MY SPIRIT! Can’t wait to see you at graduation! Hooah! -love- Big Sis Steph