CrossFit Fun with the Seven Sisters

This past weekend myself and Taylor Yaffee attended and became certified as CrossFit Level 1 coaches courtesy of Coach Greg Glassman founder of CrossFit. He is a big believer in the development of todays youth and improving their health. He felt that the work that we are doing here at Pirate Fit was important and offered both Taylor and I this certification and the CrossFit Kids certification on his dime. The Charter of CrossFit is to "Increase Work Capacity Across Broad Time and Modal Domains". The prescription is "constantly varied, high intensity, functional movement." We are excited to add this methodology into a blended program to help our athletes to get best results.

My background and degree is in Exercise Science with certifications from the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting (Level 1 Club Coach), Function Movement Screen as a Corrective Exercise Specialist (CES), and a certified massage therapist. The combination of these educational programs and 15 years of coaching experience has helped to shape Pirate Fit.

Over the next 7 weeks we will be introducing the "Seven Sister Series." We have selected from the popular list of "Girl" workouts that are so popular with CrossFit. The are named after tropical storms (or so the legend goes) and they are to be taken seriously. Here they are

1. Angie
2. Cindy
3. Claudia
4. Fran
5. Grace
6. Helen
7. Linda

Each one has its unique characteristics and a combination of task and time priorities. They can all be scaled to accommodate everyone from Olympian to Centenarian. There is a need to have access to a pull up bar but we can offer some suggestions if this is not possible. kettlebells are nice but not mandatory.

"ANGIE" - For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Simply Scaled Levels

1. 25 reps
2. 50 reps
3. 75 reps
4. 100 reps - Prescribed or Rx

You must finish one exercise before you move on. You may also decide to do different levels for different exercises

i.e

• Pull Ups Level 1
• Push ups Level 2
• Sit Ups Level 3
• Air squats Level 4

Train Fun!

Please post your time and comments. We love to hearing from you.