CrossFit Sintered

Cecilia vino a nosotros en Crossfit Sintered el verano pasado. Despues de una primera experiencia negativa con crossfit antes (no con nosotros), estamos agradecidos que decidio a tratarlo una segunda vez. Desde ser miembro, Cecilia ha hecho gran progreso. De brincas de caja, a corriendo, a sentadillas, Cecilia ha establecido nuevos maximos en movimiento tras movimiento. Mas, Cecilia representa lo mejor en su presencia y caracter en el gymnasio. Es un gozo pasar tiempo hacien...do ejercicio con ella. Es facil instructarle. Esta emocionada aprender nuevas cosas. Nunca vacila de tratar algo dificil. Cecilia le gusta deadlifts, entonces el ejercicio tiene un deadlift pesado. Su numero favorito es 13, entonces va haber 13 rondas. Y es una buena companera y miembro de equipo, entonces sera un ejercicio con companero. "Chila" For Time: Buy in: 38 burpees (as a team) 13 rounds of (alternating rounds): 5 Deadlifts (305/175) 10 Toes to Bar (13th round is a tandem deadlift or synchro deadlifts and synchro t2b) Cecilia, es un privilegio tenerle como miembro en Crossfit Sintered!

Yesterday we had the honor of doing our first Member WOD where we highlight one of our members by writing a workout specifically for them. It. Was. A. Blast! Let me introduce to you, Jess Pierce. She has been with us for 5 months and in that time has seen more progress than most people outside of the gym will see in their entire lifetime. Jess has had a number of setbacks in her health that weren’t small, but she decided to take things into her own hands and improve her... situation as best she could. Her diet has 100% changed to plant based eating and she went from not working out to PR’ing her deadlift by almost 65lbs within the first few months with us. We didn’t think a workout WITHOUT deadlifts would be appropriate for her, so we decided to make that the center of this one. Running is not necessarily a favorite of Jess’s, but it demonstrates how far she has come. In 2010 she broke her foot and didn’t think she would be able to run or jump for a very long time. This lady can’t be told NO though and in February will run her first 5k TRAIL race. Over this entire health related journey she’s lost 80(!) pounds and dropped her body fat down from 40% to 22%. I could go on and on, but I’ll stop with this, an appropriately named workout for one heck of a lady. This workout was designed to mimic some of the trials Jess has faced and overcome. Things may not get easier, but if you keep with it you’ll grow stronger and more capable to overcome them along the way. But just like Jess, you’ll have to be consistent to see the progress Powerhouse 4 Rounds for times 21 deadlifts @50% 1RM 200m run Rest 2:00 *If each round doesn’t beat your fastest round time, add 10lbs. **20 reps of your LEAST favorite movement following the 4th round of it is slower... Let us know if you want to try this one out! Also check out her progress pics in the comments!!

With a new year comes new challenges, stressful situations, and unexpected outcomes. . . . Control what you can control. Even if it’s simply your breathing. Breathing is the most primitive form of taking action, giving you something you can always do that actually does something.... . . . If you are unsure of where to start, making your breathing inaudible might be the easiest, most practical thing you can do anytime, anywhere, to improve your breathing and overall health. Nasal breathing has countless benefits that you’ll begin to FEEL once you start turning some focus to it. . . . Be strong. Be present. Be Sintered. See more

Huge CONGRATS to one of the strongest women we know. . . . #uscitizen #okcrossfit

What are you teaching your sons? . . . Integrity, morals, service, determination, boldness, patience, compassion, and so many other character qualities can be taught in the midst of a hard workout.... . . . We are raising the future of America. Don’t let them miss out on the struggle. They are worth every ounce of energy we give them. #livepurposefully #CrossFitSintered