Tuesday – 140930

Liz Vansickle - Wall Ball 2012

Liz Vansickle, 2012

Liz Vansickle was the first person I ever saw perform a CrossFit workout. It was in the basement of Club Fitness, Hampton Village. It was the following:

  • 50 Sumo Deadlift High Pulls (35)
  • 30 Inverted Pushups
  • 100 SDHP’s
  • 20 Inverted Pushups
  • 200 SDHP’s
  • 10 Inverted Pushups

When her then-trainer told me what he was going to have this lady do for a workout, I thought there was no way a human could possibly accomplish it. She gave it hell. HELL. I was not only impressed, I was floored and humbled.

I still look up to Liz more than any other CrossFitter that I know.

Thanks for being such an integral piece of CrossFit 314, Liz. Keep up the Strong Work.


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility


Overhead Squat
Tutorial – No weight


“The Final Jetpack”

10 Rounds

9 Wall Ball
6 Toes to Bar
240m Run

Compare to 140827 and 140903

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