Burpee Demo

Maggie's Burpee Demo! Part of "Fight Gone Burpee", which we did at the Vassalboro ME. Level 1 Certification. My "actual" score 273.


5 Pull-ups
10 Push-ups
15 Squats

Each Minute on the minute for 30 Minutes!

Jason's first CrossFit attempt...he almost got a visit from Pukie!


Liz...Valhalla Fridays

Liz, Liz, Liz, where to start, she should be the inspiration for everyone, to aspire to a new level of fitness in every facet of her life, every day! Liz and I met at Valhalla as spin instructors...and more recently, we both have an amazing passion for CrossFit. So many Friday's I go back to my old stomping ground in Reading at the Valhalla to teach and train...
Liz put forth an amazing effort on Friday:
4 Rounds for time, 400m run/sprint, 35 KB swings, 15 Knees to Elbows...I can't take full credit for this one, My friend Barry from Crossfit Generation in Hatboro kicked my butt on this one a few weeks ago!
Way to get it done Liz! See you soon!


W.O.D.-Fight Gone F.A.C.

Congratulations to Ed (204) and Geoff (237)!
They made it through their first modified "Fight Gone Bad" scenario.
3 Rounds of:
Box Jumps 20" box
Push Press @45lb
Sumo-Deadlift HighPull @ 12k KB
You move from each of 5 stations after one minute and take a one minute break between Rounds before repeating. The clock does not stop or reset between exercises. One point for each rep!
See you both on Monday at 6am!

What is CrossFit?

In one sentence CrossFit is "Constantly varied, functional movements executed at high intensity."
So let's break it down...
Constantly Varied- Why Variety? Because Variety is the spice of life! And we want to prepare for the unknown and be ready for anything that life throws at you! The more variety in anything you do the better prepared you are for everything in life! Variety in what? In climate, sea level, location, load, exercises, distance, reps, time, weight, time of day...
Functional Movements- Functional Movements are universal motor patterns that mimic human movement in everyday life. They are essential to independent living and are multi-joint safe movements compared to non-functional single joint movements. Examples of functional movements are squats, dead lifts, pushes and pulls. Functional movements are prehistoric and predate the earliest gym, so this is nothing new! Functional movements move from core to extremity, can tolerate large loads, elicit power and move them long distances in a short amount of time while providing an amazing neuro-endocrine response. Who should do Functional Movements? Everyone already does and should! From picking up the bag of groceries to picking up your children, even sitting on the toilet... ALL FUNCTIONAL! Training Functional Movements will improve the quality of life for everyone who performs them weather 8 or 80 yrs old; re-learning how to move your bodies more efficiently and effectively, no matter what level of fitness will increase your functional capacity for life! Even the elite athletes will improve sport specific performance with functional movements. Functional movements are unique in the way they elicit POWER!
Intensity- Intensity = Power.
This is the good stuff! Its all about hard and fast! You are as intense as you are powerful! Intensity is an independent variable associated with maximizing the rate of return! What else do you get from Intensity? Increased bone density, decreased body fat, increased cardio, decreased cholesterol...and so many more amazing things!


CrossFit Cert. Level 1 Vassalboro Maine

Welcome to my blog! What a better way to start than sharing my weekend spent in Vassalboro ME. at the Police Academy obtaining my level 1 CrossFit Certification. The first time ever civilians were allowed into the facility, pretty amazing! I'm in the picture on the bottom, blue shirt second row, center. Not only were the people of Maine some of the nicest I have encountered in my travels but the CrossFit trainers and coaches were amazing and I am extremely encouraged and excited to start my career in the fitness industry, so welcome to Aimee's Fitness Blog! To personally contact me its crossfitkop@gmail.com!