#gpcf

[graceyhearts]

Happy Birthday Lola. ❤️ #myfavoritebasset #bassethound #woofer #boxdog #crossfitdog #love #derp #gpcf #bleedgold @jacqueline_gpcf (at Golden Phoenix CrossFit)

[iowamedia]

Annual Community-Wide Fundraiser We GIVE kicked off October 1

Annual Community-Wide Fundraiser We GIVE kicked off October 1

October 1, 2022 The Greater Poweshiek Community Foundation (GPCF) and the Claude W. & Dolly Ahrens Foundation (CDAF) will kick-off the year-end giving season with the annual We GIVE for Poweshiek County, a month-long fundraiser starting October 1 and continuing through October 31. Nicole Brua-Behrens, Executive Director of Greater Poweshiek Community Foundation, invites givers across Poweshiek…

[crimsonallie]

🍽 #guiltypleasure #salmon #smokedsalmon #salad #bread #food #foodlover #foodporn #luch #havingluch #lunchtime #tb #pink #greene #love #lenovo #shot #eat #eating

[graceyhearts]

My training week was amazing! After a 5 day recovery I returned to hit a power clean PR. I had the stamina for 4 wods, including a bench mark today. I did my pull up accessory work 2 times. I did 3 ROM wods and I plan to do one more tonight after my bike ride. I feel good and I'm happy with my progress in and out of the gym. Here I am with @yara02 after we did "Grace" #crossfitchicks #crossfitter #crossfit #bleedgold #progressnotperfection #progress #gracesgoals #personal #training #lifting #strong #fitspiration #fitspo #myhappyplace #gpcf #community (at Golden Phoenix CrossFit)

[graceyhearts]

This week was great, I was able to get in 5 days of training and one day of accessory work. I hit some PRs and found myself RXing more and more movements. Today I even RX'd the wod! My hands are shot, my legs are bruised, and my body is sore- but I'm still proud of what I accomplished. For two weeks I was grieving and slacking, so I'm glad I was able to return like this. #wod #crossfit #crossfitchicks #wodjournal #hands #crossfithands #proud #pr #personalrecords #personal #gracesgoals #fitspo #bleedgold #myhappyplace #findyourhappy #gpcf

[graceyhearts]

Today was a great training day! I arrived to the box early to work on my pull up goal. I PR'd my power clean. Then I did a fun amrap (but I modified it from what appears on my whiteboard). Then I asked a coach to check out my bar path video (see last video in the set) and asked for some helpful pointers. #gracesgoals #personal #pr #lifting #crossfitgirls #crossfitter #crossfit #crossfitchicks #barbell #barpath #personalrecord #bleedgold #gpcf #crossfit #training #progressnotperfection #kneerehab #kneesurgery #kneerecovery #knee #stemcells #prp #stemcellresearch #community #support #bootyshortseason #myhappyplace (at Golden Phoenix CrossFit)

[graceyhearts]

I love that I can pop into my gym almost any time, in any mood, and in any condition and still manage to get work in and be smile! #community #myhappyplace #goals #personal #gracesgoals #bleedgold #selfie #progressnotperfection #training #gpcfamily #alwayskeepfighting #gpcf #crossfit #crossfitchicks (at Golden Phoenix CrossFit)

[graceyhearts]

Thank you @jacqueline_gpcf for lacing me up today. #bleedgold #gpcf #personal #nanos #nano7 #reebok #crossfit #gracesgoals (at Golden Phoenix CrossFit)

[graceyhearts]

I did some fun wods this week, and I'm not too sore. I might even take on a 5th wod tomorrow! I'm proud of a few things: I increased my wod weight to 35lbs. I did a 75lb 1rm bear complex. I did ring dips with a thin purple band. I jumped! (That's a big one). And outside of the box I ran around a little with my pups. Every week I feel stronger, and I see small improvements, and sometimes even prs. Crossfit has been the most self empowering experience. It helps that I have a great community and coaches that I'm starting to feel comfortable training with almost every day. #bleedgold #wod #lift #gracesgoals #kneerehab #kneesurgery #stemcells #prp #whiteboards #personal #scaled #findyourhappiness #crossfitchicks #crossfit #💪🏼 #weightlifting #weightloss #gpcf #recovery (at Golden Phoenix CrossFit)

[graceyhearts]

155lb deadlift. My 1rm in December was 175.... I'm coming for you again 200! 📷: Angela #bleedgold #riselikeaphoenix #deadlift #girlswholift #lifting #wodandwine #gpcf #strong #barbell #personal #gracesgoals #myhappyplace #youareenough #homeawayfromhome #spnfamily #blackandwhite #youarenotalone #trainingwithdepression #akf #spn #depression #alwayskeepfighting #crossfit #crossfitfriends (at Golden Phoenix CrossFit South)

[graceyhearts]

I had no idea how much the community can impact training. I spent years with my first box, stuck on ring rows, leg raises, rope pulls.... 7 months with @goldenphoenixcf (4 months on a modified program due to an injury from last year) and I got pull ups, toes-to-bar, rope climbs, 100lbs over head... everyday I get stronger and my confidence grows. I know this sounds cheesy (it's still true) but my coaches and community believe in me and that helps me believe in myself. I've never walked through gpcf doors scared or nervous. For example, today my shoulder bothered me, so I wasn't sure I even wanted to train. But I went in early and did mobility and accessory work and felt fine. Then I got my first rope climb! I just learned the foot work yesterday, but I went for it anyway. Then for the wod I scaled back to 35lb thrusters and ring rows because my shoulder needed a break. No one judged me, and because of that I didn't criticize myself. That's a big deal for me because I have depression, so I tend to criticize and doubt myself. That's starting to go away...This training experience has been tremendously positive. #personal #gracesgoals #fitspo #fitstagram #fitspiration #training #depression #progressnotperfection #alwayskeepfighting #akf #youareenough #youarenotalone #strong #strongwoman #wod #ropework #ropeclimb #rocktape #ropeworkout #spn #spnfamily #myhappyplace #bleedgold #riselikeaphoenix (at Golden Phoenix CrossFit)

[graceyhearts]

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A post shared by Grace Manginell (@gracehearts)

Good things and a bad thing happened this week. The bad is my goal was 4 wods and I definitely had the stamina, but on day 3 my knee crapped out on me and I had to sit it out and ice. The good: 1. I did my accessory work this week to strengthen my back and continue to put in the work to reach my push up goal. 2. I attempted a hand stand by kicking up from the ground. That was waaaaay out of my comfort zone. It wasn't too scary either and when I'm better I want to try again. 3. I did a partner wod and used the men's RX medicine ball weight - ouch. But also awesome! 4. My knee is swollen and looks horrible but I'm not in any pain. I'm confident this just looks worse than it is right now. 5. I worked with new coaches because I spent time at the gpcf second location. Although I miss the fuck out of mountainside, I also enjoyed working with South (even though there rig is not short Girl friendly). 6. I did a lot of mobility on my own. *** So this is my training week in a nutshell. It's not perfect but the good outweighs the bad. I'll take that. #bleedgold #gracesgoals #personal #kneesurgery #kneerecovery #kneerehab #stemcells #prp #mobility #crossfitchicks #crossfit #training #knee #thatslife #progressnotperfection (at Golden Phoenix CrossFit South)