- 5 min Rowing
- 20 Squats
- 20 Ring Dips
Strength & Skill
- Snatch 3-3-2-2-1-1
15 min AMRAP of:
- 3 Snatch (#75/45)
- 6 Pull Up
- 9 Push Up
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.
He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
Stella: I remember starting cross-fit 9 months ago. My first thoughts were “hmmm..lets see what this is all about”. I am a petite woman with some previous training at the traditional gym so I was ready start a new way of working out. My first class went well but I realized I did not have a lot of strength when it came to weight lifting. I started with 15 pound kettlebell swings and now use 45 pounds. I have improved my strength, endurance, nutrition and my attitude. Crossfit is the best fitness program, it really works. My goal is to start doing the prescription in each work out.In January I started the Paleo challenge, which is a great nutrition program. I reduced my body fat and gained energy for my workouts. In 4 months, I dropped from 25% to 19% body fat and I look forward to my future improvements. No more looking for workouts in fitness magazines to take to the Gym, I have every thing I need in CrossFit.
Another wonderful part about Crossfit is that am doing all this with my son Gilbert. We support each other in our workout. Every day he is looking at how much I am lifting and he is always pushing and encouraging me to lift more and improve my times. We are closer then ever before and I am so happy to see my son’s improvements both physically and mentally. He has accomplished a lot and Gilbert is very motivated. I am so happy that he is finally eating his vegetables like i’ve always told him to.
I also have two younger kids, Craig(8 yrs old) and Mia(6 yrs old) that both practice Jiu-Jitsu with some of my crossfit coaches. It has also been a wonderful experience for my younger kids because they have made new friends and have gained new potentials in self-defense. My husband Craig has been very supportive in our whole new nutrition and fitness way of life and share a mutual appreciation for the changes we have made for each other.
Gilbert: No pain no gain! I will never forget my first day of crossfit at another box. I was 19 years old, unwilling and out of shape, even though I thought otherwise. The first WOD I ever did was weighted lunges and to make matters worse we did it in the parking lot in the first week of August 2011. You can imagine how much”fun in the sun” we had. Ever since that workout I was hooked on crossfit.
The suggestion to start crossfit came from a high school friend that at the time was into the whole “perfect” workout idea. I was iffy about the whole thing but between him and my mother, I was pushed into trying it out. My younger siblings wanted to do Brazilian jiu jitsu here at Revolution, and that’s when I jumped into N.H.B.: An even bigger crossfit family since some members do more than just crossfit like kickboxing or jiu jitsu. But my main focus was still crossfit and this time I started doing it along side of my mother Stella (also a part of the N.H.B family).
I have came a long way since I first started in October and I have everyone to thank. Charles, Zip, Pam, Laura and Bravo all offer great coaching and advice on proper technique to keep you from hurting yourself and to see maximum results. Above all I think the best coaching they have to offer is based on healthy nutrition which includes the PALEO CHALLENGE.
This is when I got “hooked” on the other half of crossfit. I heard of healty eating from another crossfit coach but at the time I refused to change my eating habits. When it was offered to me the second time at N.H.B I knew I had to do it because my whole family was going to participate and I knew I needed something extra to improve my performance in crossfit.
Before the paleo challenge I felt like I had hit a barrier and reached my maximum potential in my workouts. After only two short weeks of the paleo challenge both my mind and body broke those barriers and my performance made a dramatic change for the better. This new way of eating improved my speed, endurance, stamina and over all, my immune system. To this day I am in the best shape of my life and it’s very exciting to know that their is always room for improvement. Crossfit has changed me and my family’s life in so many positive ways and we have never been happier. We love crossfit and we look forward to the fact that it ONLY gets better each day.