Friday Nov 15th 2013



"Mom" before CrossFit


"Mom" after 1 year of CrossFit

Just before my 62nd birthday I took a long look at myself and didn’t like what I saw. I had several surgeries to fuse the vertebrae in my neck and lower back. I was diagnosed with spinal stenosis and bulging discs this summer. That’s all good reason to push for a stronger body.
October 22, 2012 was my first CrossFit work out. 2 RFT: 5 burpees, 10 box jumps (onto a 55# plate), 15 air squats, and 300m row. My time was 10:13 and it was hard! I was 62 year old, I weighed 151 and I was a size 14.
One year after CrossFit I am able to run 2 miles for the first time in my life. I compete with myself and it feels good when I have a better time or can lift more. I have surprised myself a lot in this last year. I will always have the back problems that will never get better. But I’m determined to keep my muscles strong.
My weight is down to 140, I wear a size 8, my cholesterol is under control, and my blood pressure is like a teenagers! So just because you are getting older or have disabilities does NOT mean that you are over the hill. You CAN DO CrossFit. I am looking forward to what the next year brings. Hope to see you there.
Alice Harvey aka “Mom”

HAPPY 63rd BIRTHDAY MOM


WOD
Back Squats 
5-5-5-5-5 climbing (Get heavier as you go)

Work Capacity 
"Flight Simulator" 
10-20-30-40-50-40-30-20-10 unbroken reps of 
II Unders

rest as needed between sets. If you miss during set you must restart that set over 

or 

4x400 1:1
rest the same amount of time it took you to run the 400


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