Thursday 12/20/2012

Barbell Warmup: Every 30 seconds for 3 minutes complete:

  • Power Clean & Jerk @ 80%

Every 30 seconds for 3 minutes complete:

  • First Snatch Pulls with the same weight.

Strength: Deadlift

  • 1 x 5 reps at 75%
  • 1 x 3 reps at 80%
  • 1 x 3 reps at 85%
  • 2 x 3 reps at 90%


For time:

  • 7 Rope Climbs
  • 7 Deadlifts (225/135)
  • 5 Rope Climbs
  • 5 Deadlifts (225/135)
  • 3 Rope Climbs
  • 3 Deadlifts (225/135)


Row 100 Calories.


*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

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Bellmore, NY 11710.
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