Monthly Archive for: ‘October, 2012’

Th 11/1/12

Shoulder Press: Build To A Heavy Set of 5 Reps

Clean High Pull: Build To A Heavy Set of 3 Reps

Tabata Work:
Push Ups
1min rest
Air Squats

Wed 10/31/12

Dead Lift – Build To A Heavy 5 Reps

5 Rounds
3 Dead Lifts (275/185)
7 Strict Chin Ups
10 DU (Sub: 50 Singles)
5 Burpees – Only Full Hip and Knee Ext. Required

Tues 10/30/12

4 Rounds
8 Single Arm KB Thrusters
12 SDHP (95/75)
16 Single Arm KB Swings
20 DU (sub: 35 singles 5 Burpees)
200m Run (sub: 300m Row)

Mon 10/29/12

Today was a good day!
Can’t wait to see what tomorrow brings.
See you at The Lab.

Jeanna LeClaire

I’d like to thank Nicole and Q so much for everything in the past year! Crossfit has really changed our lives for the better! I thought I would share my story…

On first glance, I may not seem like a Crossfit success story. In fact, my story is not one of transformation as much as it is conformation. To be honest, I am the heaviest weight I have ever been to date, which I am proud of.

I grew up defining myself as an athlete. My parents have always been supportive of my athletic endeavors and as an only child, I often think of myself as the son my dad never had. My dad was a big part of my childhood supporting me and coaching me while participating in basketball, softball, and most passionately in running.

I ran cross country, indoor and outdoor track during my high school years. My passion for sports and fitness helped me choose an undergraduate degree in Athletic Training and then complete my Doctorate in Physical Therapy. However, in my second year of PT school, I was faced with a major setback as an athlete. I was faced with the fact that I had to undergo open heart surgery to correct a heart defect I was born, which had never challenged me in the past.

Faced with the alternative outcomes, I knew I had no choice. In Dec. of 2009, during my winter break from physical therapy school, I underwent the scariest thing I have had to face to date. I knew that was not going to stop me. Less than 3 weeks after surgery, I battled my school to return to class and was back in the gym before my sternal precautions were cleared.

My first day back on the treadmill was eye opening. I realized how hard it would be to get back to my preoperative status. I remember signing up for my first 5K just 9 months after surgery. While I was very thankful to be participating, and was happy to finish the race, the extra minutes added to my previous PR were extremely frustrating. I knew I shouldn’t be disappointed and continued to train with running. I also started strength training/weight lifting for the first time in determination to get back to my previous abilities. I struggled with high heart rates, frustrations and overcautious health care professionals constantly advising me of precautionary limitations.

Test after test showed my heart was functioning fine but no one could explain my >200bpm heart rate status for what I used to think was an “easy 3 mile run.” Feeling like I had lost what had defined me as a person and as an athlete, I knew I needed to try something else. I had a few friends who loved this crazy workout program called Crossfit.

After more research, I discovered a lot of the workouts, while demanding as heck, are performed for time. I thought, “Ok, I can rest when I need to get my heartrate under control as needed.” Why not? My boyfriend, Chris, was also dealing with a knee injury that was affecting his marathon training, and agreed it may be the perfect alternative. We decided to give it a try and at that time I was less than 2 years post op.

I remember our first foundations class with Nicole was 10 minutes of “Cindy.” I wish I could explain in words how much Cindy kicked our asses that day!!!! But we were hooked… We signed up with a membership that day, and within a month, canceled out of the “average gym” membership. My only set back at that time was my restrictions of “not lifting more than 50% my body weight.” I thought, how will I ever be good at this?? Never the less, I listened to my body and did not feel limited.

I went in for my next annual cardiac check up and left with flying colors. After admitting I had been lifting, the cardiologist gave me the ok to continue with what I was doing because my testing came back with athletic showing.

I cannot explain how much Crossfit has changed my life. I have successfully completed a year at Crossfit iQ, with a heart stronger than ever. We have even completed our first competition with plans to continue competing. I can’t thank Crossfit IQ, Q himself and Nicole for helping us find this new passion. Strong is truly the new beautiful and I can’t see myself anywhere else than in the box that I consider the highlight of my day, everyday! Crossfit does a body and heart GOOD! No matter what your athletic abilities are to date, Crossfit will help you achieve goals you never thought possible! The Crossfit family at iQ is truly amazing!


Fri 10-26-12

Strength Day

Back Squats 12-10-8-6-5-4-4

Dips 5 x 8-12
Skull Crushers 5 x 8 – 12

DB Row 8-6-4-30

Upright Row:
Snatch grip 3×12
Clean grip 3×12
Sumo grip 3×12

Th 10-25-12

Buy In
70th Rub
10 Strict Pull Ups: 5 Alt Grip and 5 with rev. alt grip

KBS (24/16)
Cleans Any Way (135/95)
WBS (20/14)

Buy Out:
10 Strict Pull Ups: 5 and 5
70 Th Run


DB Snatch 5-4-3-2-1, per side
KB Snatch 5-4-3-2-1, per side
Dead Lift 5-4-3-2-1

10 – 8 – 6 – 4 – 2
KB Snatch ( 24/16)
DeadLitfs (225/165)
Box Jumps (24/20)

Tues 10/23/12

SP 3×3
PP 3×3

For Time
20 HPC (155/110)
400m MB Run (20/14)

15 HPC
200m MB Run

10 HPC
Island MB Run

3 Sets
5 Rev Grip BB Row
8 Rev Fly’s
ME L-Sits

Mon 10/22/12

5 Rounds
20 DU 20 Singles 5 Burpees (sub: 7 Burpees 45 Singles 7 Burpees)
5 Thrusters (95/70)
5 Pull Ups
20 DU 20 Singles 5 Burpees
5 Hang Squat Snatch (95/70)
5 STO From Back (95/70)

Fri 10/19/12

40 Min Cap
10 Cleans – Any Way – (105/75)
10 Box Jumps (20)
20 Singles
10 SDHP (105/75)
10 BB Rev Grip Row (105/75)
20 Singles

Th 10/18/12

5 Rounds
7 KB GTO (32/20)
7 Front Squats (135/100)
7 STO (135/100)
21 DU (sub 3 Burpees 50 Singles 3 Burpees)
7 WBS (20/14)
I – Run

Wed 10/17/12

Tabata Work
Bring your jump rope

Tue 10/16/12

SDHP – Build To A Heavy 3
Thrusters – Build To A Heavy 3 ( start 20lb Lighter Than Max SDHP Wt)

3 Rounds
12 Hang Power Cleans (115/80)
8 SDHP (115/80)
5 MU (Sub 9 Strict Pull Ups @ 3rd’s Alt Alt Chins & 9 Strict Dip)
3 Box Jumps (37/30)
1 Island Run

Mon 10/15/12

Shoulder Press 5×5
ME to 12 OHS

3 Rounds
20 DU (sub 10 burpees)
10 OHS (95/75)
5 T2B
2 HSPU (sub 4 Pike Push Ups)

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