Wednesday 140730

Denise T BeforeDenise Now

Meet Denise Thielfoldt! Above you will see Denise on the top pic as she supported her amazing husband during the Spartan race in 2012. She was such a great cheerleader and picture taker during this time, in fact she even kept an eye on a few extra kids during the long 13 mile race.  The picture on the bottom, lady with the orange head band is Denise NOW! “One year ago today after spending the weekend at the Crossfit Games in 2013…I made the decision to change my life! I drank the Kool aide and haven’t turned back. The health change is amazing and transformation of mind, body and soul”.  Denise is a dedicated , hard working, strong, confident women who is a wife, mom, full time employee at WSU and is a CROSSFITTER! Denise thanks for always being so positive and an awesome athlete at LCF! 

Dynamic Warm-Up-Mobility
Prepare for…

Strength:
Back 
Squat 3×5 @ 90% of 5 RM
GHD Sit Ups 3×15. 

WOD: 12 Min EMON of:
Complete 2 Front squats + 10 Double Unders on the minute.
*Use 70-80% of 1 RM

Cool Down

Post loads completed and loads used to comments.

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7-10 min then:

Gymnastics: 10 min AMRAP of: * Keep good form
10 T2Bar
 5 Muscle Ups
10 C2Bar pull ups
 
Then 13.2
10 Min AMRAP of:
5 STO 115/75
10 Dead Lifts 
15 Box jumps 24/20
 
*Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD:

For Time:
21-18-15-12-9-6-3
KB Swings (53/35)
Pull Ups

Post results to comments.

SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3-5 hours later or before

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

 

One thought on “Wednesday 140730

  1. Wow!!!! Made me cry, a happy cry of course :) We truly love you guys, your support and friendship! XOXO

    And I love the new me!

Leave a Reply