Note from a member….

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– wall squat
– wall angel
– strict T2B
– ring row


A. Back squat x 5 x 3 sets
B. DL + HPC + FS EMOM x 8
C. DB bent over row x 6/side x 3
21 – 15 – 9
kg goblet squats
sit ups
back extensions

A. Back Squat @ 80% x 2 x 3
B. Hang Clean x 2 reps EMOM x 8 minutes *building
C. dB bent over row x 5/side x 3
FS @ 155/105

10 TGU (5 per arm) *Heavy


Below is an email I wanted to share with you an our community. I’m sure other members of all our gyms will benefit. Lisa is one of my athletes at Savin Rock and when she started about 4 months ago she had real bad asthma and was very stressed about CrossFit and the demand it was going to put on her condition. I promised her as she progressed she wouldn’t need her inhaler much or at all for that matter. Sure enough she never touches it, with the exception of the “12 days of Christmas”! I also told her that getting a food sensitivity test is a good idea…she’s finally doing it. As some may remember I was part of the CFM Athlete’s Assessment back in 2012…which certainly saved my life! My cholesterol was sky high (325) and the macronutrients that I thought were good for me and my diet were actually recking havoc on my system. I still thank my lucky stars that I did that food sensitivity and lipids test! Here’s what she had to say:

Hi Neil,
Just thought I would tell you that I made my “health and well being” my goal for this year. My asthma is doing better every day that I come to Crossfit. (that was apparent to me during the 12 miserable days of Christmas ) hahahaJ That was the last time that I really used my inhaler during the workout.

I started thinking about your detailed food journal and the things that you were sensitive to. I decided that I need to trade in my “older thinking physician” for a more modern approach) My appt with that doctor is Friday J I have to start looking at what foods I need to avoid, nutrition, metabolism etc. I think that will help me on so many levels to lose weight and breath better.

Bottom line is that I got a lot out of your journals and I really love your classes. I am very inspired every time I come to the gym and give it my all.. and for that I am grateful.
My goal for crossfit right now is to work on my strengthening my shoulders so I can do the overhead lifting and pull ups… I have a weak shoulder that I injured doing kettlebells a few years ago. I never really know what weight will help and what will land me in the ortho office. Maybe we can work on that …

So THANK YOU for all that you do!

See you tomorrow!

Then after we exchanged a few emails she had this to say:

It is very easy for someone to accept being told that you are 48 and you must accept the fact that weight gain is inevitable…Really? I happen to think that’s bullshit. Anyone that knows me can tell you that I am not not buying it.

I want the same experience, attention and results that you got from your nutritionist combined with Crossfit. I know what it is like to be fit, I had a 6-pack at age 40.
I know I can do it again.
This is really about being fit, staying healthy and living a long life… it has nothing to do with a number on a scale and a pair of skinny jeans.

My “old”physician is not willing to spend time LISTENING and brushes everything off .. I found a new one who really embraces the Crossfit workout.
I will be the one that improves with age 🙂

Lisa Adams