Wednesday’s WOD – November 28, 2018

Gymnastics Strength

9:00 EMOM
Min 1: 15 Slow Glute Bridges on the Box
Min 2: 45 Sec Active Bar Hang
Min 3: 10 Empty Bent over BB Rows

Conditioning

ALPHA
3 Rounds
500m Row
12 Deadlifts (225/155)
21 Box Jumps (24/20)

BRAVO
3 Rounds
500m Row
12 Deadlifts (185/135)
21 Box Jumps (24/20)

CHARLIE
3 Rounds
500m Row
12 Deadlifts (135/95)
21 Box Step-ups (24/20)

I joined CrossFit Iron Refined a couple of months ago after my best friend recommended it. I also had lost my “drive” to hit up the regular gym. I was tired of the elliptical machine and treadmill. However, I have always loved to lift weights, run, swim, bike, and stay in shape. But I needed a change! I had no idea what a wonderful change this would provide!
Not only are the coaches amazing but the community of people I have met are so wonderful and encouraging. The workouts are always different and challenging. They are a mixture of high intensity cardio and weights which is right up my alley!

The coaches do a fantastic job of scaling back the movements to fit your fitness and comfort level and I have not once been made to feel uncomfortable by any other member of the gym. (Which sometimes can happen in regular gyms with a bunch of meatheads walking around). In fact it’s the exact opposite. Cheering and encouragement ALL of the time.
What really sealed the deal for me was this evening when I began packing for a spring break trip to Phoenix and realized that pairs of shorts and capris that hadn’t fit me since before my 4 year old was born fit me perfectly. I literally burst into tears. Happy tears of course!

Not only am I feeling physically stronger on the outside but I am beginning to feel stronger on the inside, which is the most important thing of all. Needless to say I feel like I have finally found my “thing” and I’m never turning back!

Thea Paxton

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Thea Paxton