Mindy Duncan


Crossfit is for everyone—no matter what age you are or what your athletic ability is.

I am a triathlete that started Crossfit in December, 2012. I wanted to try Crossfit to gain strength during the off-season and I was hooked immediately. The following month I was diagnosed with spinal stenosis and degenerative disc disease.  When I asked my doctor what I could do to help my back, I expected him to tell me no more Crossfit.  Instead, he told me no more distance running and “keep doing exactly what you are doing at Crossfit,” and he was right.  My back improved the 3 months I was there. I quit doing Crossfit in February when tri season training started and right after my last race of the season, I started back to Crossfit but this time at Rend Lake Crossfit. I love it there.  I have made new friends and I am doing things I never thought I could do at my age. I did my first cartwheel in 40 years! My back has improved, along with my mobility, strength and endurance.

I see the benefits of Crossfit every day in every aspect of my life.  Carrying groceries, getting up and down out of a chair, getting in and out of a car, and going up and down steps, are things most people take for granted but as we age, our ability to do these everyday tasks diminish, as does our muscle tone and bone density. My mother has suffered with the same back issues I have and I have watched her mobility decrease steadily over the last 15 years because she stopped moving.  She is now in a wheelchair in a nursing home depending on other people to do those daily tasks for her.  I don’t want that to be me.  I want to stay as active as I can as long as I can.

I love Rend Lake Crossfit, our wonderful trainer, Joseph, and all the great folks I train with.  Joseph is such an inspiration and positive influence.  He sees our potential and pushes us to do things we would never have the confidence to try on our own.  I enjoy watching the achievements of other members, seeing them excel, and cheering them on and they do the same for me. I leave class barely able to walk to the car and then can’t wait to do it again the next day.  Triathlon training is beginning again and I have decided not to race as much this year so I can continue doing Crossfit. I just don’t want to give it up because I would lose the benefits I’ve gained, I would miss everyone too much, and because it’s so darned much fun!


Thursday 04.24.2014




1 Rep Max

Then 4-5×1 @ 90% of above


8 Minute Ladder

2 Snatches(93/145)

2 Handstand Push-ups


Wednesday 04.23.2014



Kipping Progression/MU Progression


18 Minute AMRAP

20 Wallballs(14,9ft/20,10ft)

50’ Overhead Lunge(14/20)

20 Wallball Sit-up(14/20)

50’ Overhead Lunge(14/20)

250m Run


Tuesday 04.22.2014




3 Floor Press

EMOTM for 9 Minutes


8 Rounds

5 Shoulder to Overhead (73/115)

15 Deadlift (73/115)

30 Double Unders


Extra Credit for 4/21-4/26

Here is the Extra Options for the week!  Have fun earning that Extra Credit!



#1 Day 1

30 Pistols with roll each leg


#2 Day 2

Not for time

15 Handstand Push-ups

15 L-sit Pull-ups

10 Handstand Push-ups

10 L-sit Pull-ups

5 Handstand Push-ups

5 L-sit Pull-ups


#3 Day 3

“Flight Simulator”

Double Unders




#4 Day 1

Snatch Pull

5×3 @ 90% of 1RM Snatch


#5 Day 2

Hang Snatch



#6 Day 3

Work up to a Heavy Snatch


5×1 @ 90%



Monday 04.21.2014


Announcement:  I need everyone who hasn’t signup for there memberships to do so.  If you want to use a credit card/debit card you can use this link.  You can also have it come out of your checking account by using a voided check.  If you have any questions regarding memberships please let me know.  I am currently working on the new website trying to get all of the correct information but until then remember classes are Monday-Thursday 5:30a, 4:15p, 5:15p, and 6:15p, Friday 5:30a, 4:15p, and 5:15p, Saturday 9:00a and 10:ooa, and don’t forget about Free Intro Classes Tuesday at 7:15p and Saturday at 11:00a.



5 Rep Max

Then, 3×5@90% of above


8 Minute AMRAP

5 Cleans(135/205)

15 Pull-ups


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