What's Happening at Legitimus
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Each year Crossfit HQ begins the search for the athletes that will compete in the Crossfit Games beginning with the Crossfit Open. It is 5 weeks of WOD's that will test your athleticism, they will make you push harder and try things that you may not have tried before. This year we decided to keep it in our house, CFL. We competed with each other instead of world wide. We had more people participate in the open than I have seen it quite some time. You all worked so hard. You have so much heart and spirit. You have not forgotten what Crossfit was founded on, community! We didn't change any of the WOD's, you all competed performing the same WOD's that crossfitters across the world were performing. There were some stand out participants this year that competed with so much moxie, I would like to give a big shout out to Brandon "B" Sochacki, you have gotten your pull-ups and are hitting double unders like you have been doing them for years. Kimmie Delaney, you competed harder and with so much heart, you earned your place at the top of the Scaled leaderboard! CFL could not be prouder of it's community, you are all family. Congratulations to the winners Jarod Karanian and Wendy Gray you both worked hard and it shows!
In February Legitimus showed their support by wearing pink and completing a workout to honor a close friend in her fight! The CFL family is an amazing supportive family!
The Crossfit Open begins tomorrow and will continue on for 5 weeks. We will be holding the Legitimus Open, we will use the same WOD's that are in the open. Scores must be submitted by Monday nights at 8PM. We will be competing against our favorite athletes, our CFL family! Good luck to everyone and have fun!
"We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, 1/30 (and every Monday & Thursday thereafter). Use the coupon code “Legitimus” for 20% off on your orders until Feb. 9th”
The order cutoffs are:
Wednesday evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
Ordering instructions and FAQs can be found here:
Saturday January 28th we will be hosting an in house competition. Please arrive by 8:30 am, we will start at 9am. There will not be any classes this day. There is still time to register a same sex team. You register through Eventbrite. Below you will find the 1st 3 WOD's and the standards! Have fun with this, you guys are all amazing athletes!
1st Annual CFL Snowball Fight
WOD #1: “The Defroster”
AMRAP 7 Minutes (tag team style)
8 Bumper Burpees 25lb/45lb
8 Box Jumps 20”/24”
Partner #1 completes a round, tags partner #2 and partner #2 completes a round.
Bumper burpee standard: Chest must touch the plate and the plate must lock out overhead for the rep to count. Box jump standard: Two feet on the box, hips must open for the rep to count.
WOD #2: “Snowballs Deep”
AMRAP 5 Minutes
15 Wallballs 12lb/14lb
Overhead Lunges 25lb/45lb
Partner #1 does 15 wallballs while partner #2 does overhead lunges, then switch. Your score is the total of lunges. Wallball standard: below parallel and ball must touch the wall on or above the silver line for women and the black line for men. Lunge Standard: Plate must be overhead and may not touch any part of body, knee must touch the ground for rep to count.
WOD #3: “The Ice Pick”
For Time: 15 Min Cap
Partner Row 1000 meters (may split however the team wants)
Then 5 Rounds:
6 Clean and Jerks 65lb/95lb (full squat clean)
20 Bar jump overs
12 Dumbbell Snatches 30lb/50lb
The teams may split these movements each round however they want but each partner must do at least 1 of each movement each round.
Clean and Jerk Standard: Full squat clean below parallel, jerk may be split or push, must lock out and feet must return to tape line, show control for rep to count. Bar Jump Over Standard: May jump or step over the bar, both feet must touch the ground before next rep. Dumbbell Snatch Standard: Must start touching the floor and lock out overhead to count the rep.
Legitimus, the Snowball Fight is approaching quickly, taking place on Saturday January 28th. We have a lot of team signed up and it is shaping up to be a super fun and friendly in house competition. The WOD's are doable for our members, we want you to have fun with this! The shirts are being ordered and they are going to be awesome! If you haven't registered grab a partner and get registered. Train hard this month Legitimus, you are amazing!
Calling Legitimus Members! Coach Jenny has started the Commited Club. If you'd like to join all you have to do is sign in on the sheet in the Committed Club folder every time you attend a class. (There will also be a large poster with all of the names) The goal is to come to at least 20 classes a month. There will be prizes for everyone that attends at least 20 classes during the month of January! If you haven't already joined get on it!
Name: Lindsay Dezi
Nickname (if you have one): Linz
How did you get into CrossFit? My mother and her friend Rhonda encouraged me to try it.
Why CrossFit Legitimus? Jen Conlin. She pushes every athlete to be better according to their own strengths and abilities. She has always stressed the importance of form and she makes sure all of her athletes are being safe so that they can come back in the future, injury free.
Favorite CrossFit movement? Power cleans.
Favorite CrossFit workout? "The Chief"
If you were to create your own workout what would it be?
Road bike 20 miles, then complete "The Chief," then play 9 holes of golf (no golf cart allowed)
What would you tell someone scared to start CrossFit?
You will be surprised how quickly you will fall in love with CrossFit. You can't give up on it and it will not give up on you. Don't compare yourself to other people. Don't think you are not capable of getting through a workout--you are very much capable. Focus on you. You will get sore and you may have doubts about whether CrossFit is for you, especially in the beginning, but if you truly want to make changes and improve yourself both as an athlete and as a person, then you will find the drive and inner confidence within yourself to stick with it. If you do, then you will see continuous gains for yourself and you will be in the best shape of your life.
Anything else you would like to share?
I look up to Jordan Spieth as an athlete. He's hard working and determined, and when the pressure is on, he maintains a level headedness, inner confidence and focus.