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Ketchikan CrossFit's Instagram
What a wild ride it has been @dianerallday! "A year and a half ago you came out of "retirement" for a local powerlifting meet, caught the bug and never looked back! Fast forward, you best your old personal records in all 3 lifts and total at an Anchorage invitational. This week you took step on the national level with hundreds of competitors, and once again crushed your old self in all 4 categories!!! You came in religiously and pushed your body to new limits physically but more mentally and it was fun to watch you grow. It hit home when you were simply smiling on the platform & having fun. That's what it's about, the love of the sport. The unrelenting drive for self improvement in the physical and mental. To be the best you can absolutely be. And have fun doing it!!
#ketchikancrossfit #family #trainingpartners #powerlifting #usapl #livementallytough @lmt_lifestyle
63 year old Jon, former Russian mobster, going through the Turkish-Get-Up.
He didn't start there. It's been weeks of progression, weeks of just moving. Weeks of getting the heart rate up, weeks of consistency!
Jon has had heart surgery within the last year and came to me tired of being tired and out of breath during chores and activities he loves, fishing and being on the boat. He could barely air squat 5 times, barely ride a bike for 1 minute without being out of breath and having chest pains. We did anything and everything moving at Jon's pace. Regardless of how hard it was he always came back. He was consistent. IT'S NOT WHERE YOU START, IT'S WHERE YOU FINISH.
He's finishing on his own terms.
#crossfit #ketchikan #alaska #notreallyamobster #trainingpartners
Fast Friday 10/14
A- Every minute X 12:00
2 backsquats @75%
B- 3 rounds for times:
18 Alt. DB Snatch
15 Toes to bar
#ketchikan #crossfit #training #lmt #livementallytough #alaska
Alexis is gearing up for her collegiate basketball season!
She's put in a lot of work this off-season and her numbers show. A few benchmarks for reference.
Day-1 Backsquat 65lbs./400m Run 1:30
Today- 115lbs for 5/400M 1:15
To be a better athlete, one must train like an athlete. Strength and conditioning programs are just that, to help the athlete develop speed, strength, power, agility to name a few. It will never replace the skill work of her sport, but will enhance her physical and mental capabilities on the court.
Ladies lunch hour finishing off with 70 pound planks! -
@akamyleigh @jlarna @hannahscarson3 @kailamarsh
No sandbags. No stones. No problem.
Water filled bouy (70 lbs.) and assault bike here at The Salmon Capital of the world.
#ketchikan #ketchikancrossfit #crossfit #alaska @crossfit
An afternoon tour on the USCGC JOHN MCCORMICK with its Commanding Officer Mike Moyseowicz. Mike is a member at Ketchikan CrossFit. Fun to see the other side of the coin & Thank you for your service!
#uscg #coastguard #crossfit #alaska
Thank you Mam. Thank you sir.
Memorial Day Murph
1 mile run
1 mile run
*if you have a 20# vest, wear it.
#airforce #army #navy #marines #coastguard
#crossfit #ketchikan #ketchikancrossfit #alaska @lmt_lifestyle @crossfit
The last 3.5 years have gone by way too fast!
You're always early and always leave late. Not once have I heard you complain. One of the hardest working people I know. Great skill to have at a young age! Congratulations on a great competition and enjoy your graduation!!!