SUNDAY 4.19.15 WOD

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OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system
out. You should be able to hold an easy conversation.

B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. All
serious athletes should know what they need to be doing during this
time if you’re not sure ask the coach and they’ll point you in the
right direction.

C. 15 Minute skill work session. Pick a skill or 2 that you need work
on and practice for 15 Min

D. 15 Minutes of Static Stretching

or

OPTION #2 CLASS WOD – TBA from Garrett

or

OLYMPIC WOD

Part 1: Mixed 1/2 Tabata

Athletes will perform 4 rounds (1/2) tabata at each station. In between stations athletes will rest 1 minute. Athletes will rotate through each station twice.

1.) Row
2.) DB Man Makers
3.) Jumping Lunges (opt. w/med ball)
4.) DB Thrusters

Part 2: Core

Four Sets Of
10 Armadillo Rocks w/Partner

Followed By One-Armed Supermans

SATURDAY 4.18.15 WOD

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PART 1: 10 MIN CLOCK MU PROGRESSION

OPTION #1 – No Unassisted Strict Pullups or Dips yet

10 MIN EMOM

Odd – 10-15 Pushups at individuals hardest scale
Even – 3 x 3 Sec Hold at top of Pullup + 3 Sec Negative OR 3-5 Band
Assisted Strict Pullups with RED band
OPTION #2 – If you have 5-10 Strict or Kipping Unassisted Pullups and Dips

10 MIN EMOM

Odd Min – 3 Bent knee False Grip transitions + 3 Straight leg False
Grip transitions
Even Min – 5 False Grip Pullups – pull to sternum (use lacrosse ball grip drill)
OPTION #3

Muscle Up Test #2

Every 2:00 for 14:00
Row 150m
then
Muscle Ups

The goal is to hit the number you picked last week every set for all
SEVEN sets. The goal is not to hit 6 on the first set and then singles
every set after. Build consistency. These can be strict or kipping.

PART 2

In Teams of 2 complete 2 Rounds of:

3 Min of Wall Balls
3 Min of Swings 53/35
3 Min of Burpees 2 Hands to Pullup Bar

Only one person works at a time break up the reps however you see fit.

or

STRENGTH PROGRAM WEEK 2:

1. Back Squat 5 reps at 65% of 1RM, 5 reps at 75%, 3 x 5 at 85%

2. Snatch Pulls 3 x 5 at 85% of 1RM Power or Squat Snatch whichever is higher

3. Squat Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 3 at 85%

4. Clean Pulls 3 x 5 at 85% 1RM Power or Squat Clean whichever is higher

5. Squat Clean and Split Jerk, 3 reps at 60% 1RM, then 3+1 at 70%, 3+1 at 80%, 3+1 at 85% (3 cleans in a row + 1 split jerk)

FRIDAY 4.17.15 WOD

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PART 1: 10-12 Min

Find 3 RM OHS

PART 2:

OPTION #1

10 Min AMRAP
30 Bar Facing Burpees
20 Overhead Squats 115/75
10 C2B Pullups

OPTION #2

10 Min AMRAP
30 Bar Facing Burpees
20 Front Squats 115/75
10 C2B Pullups or Chin Pullups Unassisted

OPTION #2

10 Min AMRAP
30 Bar Facing Burpees
20 Front Squats or KB Goblet Squats Any Weight
20 or 10 Ring Rows

PART 3:

3 x Accumulate 30 sec in L Sit (use rings, dip stand or boxes)

3 x Hollow Rock hold for 30 to 60 sec

 

THURSDAY 4.16.15 WOD

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OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system
out. You should be able to hold an easy conversation.

B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. All
serious athletes should know what they need to be doing during this
time if you’re not sure ask the coach and they’ll point you in the
right direction.

C. 15 Minute skill work session. Pick a skill or 2 that you need work
on and practice for 15 Min

D. 15 Minutes of Static Stretching

or

OPTION #2 CLASS WOD

PART 1:

20 MIN EMOM

Odd Min – HSPU Same # you hit last week, if you can add 1 more rep go for it

Even Min – Single Leg Squats 10 Reps Alternating

The goal for both of these movements is PRACTICE do no overshoot your
ability and fail. Be sure to record your rep count.

RULES:
These can be Strict or Kipping.
Maximum of 2 AbMats

SCALING OPTIONS IN ORDER:
Box Pike Pushup
Dumbbell Overhead Press Sitting on Floor with Legs Extended.
Regular Pushup on Toes

PART 2:

With a partner. One person working at a time.

15 Min Clock

Buy In – Row 2K alternating every 250 m

Then in time remaining:
AMRAP of
30 Walking Lunges
30 Hang Power Cleans 95/65

or

STENGTH PROGRAM WEEK 2 :

1. Trap Bar Deadlift 5 reps at 75% of 1RM, 3 x 5 at 85%

2. Split Jerk 3 reps at 60% 1RM, 4 x 3 at 70%

3. DB Single Leg RDL 3 x 10 per leg

4. 3 Sets Max Pushup Reps in 60 Sec Rest 90 to 120 sec Between Sets

5. Back Extensions 3 x 10

6. Hanging Knee Raise 3 x 10

WEDNESDAY 4.15.15 WOD

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PART 1: 10 MIN CLOCK – 3 MIN WARM UP + 7 MIN EMOM

7 MIN EMOM (7 Sets of 1 to 3 Reps)

Mid Thigh Hang Squat Clean

This is a full hang squat clean from mid thigh. Go as heavy as possible without a breakdown in form.

PART 2:

C2B Pullup Test #2

Every Other Minute for 20:00

Row 150/125 m
then
Hit the amount of C2B Pullups you hit last week, if it was easy add one more rep.

Scale to:
Strict Pullup or Ring Row # you hit last week.

TUESDAY 4.14.15 WOD

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PART 1: 10 Min

Front Squat 5 x 5 @ 55% – Focus on knees out and perfectly vertical
torso. These should be fast with little rest between sets.

PART 2:

2 MIN AMRAP x 5

12 Front Squats 135/95
8 Lateral Burpees
Max Cals Rowing in remaining time

Rest 2 minutes between AMRAPs

Scale to: 115/75, 95/65 or Goblet Squats

Score is total Cals completed.

PART 3

Chinese Plank – 3 x 60 Sec On 60 Sec Off

If last week was easy add 10 lb Plate on stomach

or

STRENGTH PROGRAM WEEK 2:

1. Front Squat 5 reps at 65% of your 1RM, 5 reps at 75%, 5 x 5 at 85%

2. Hang Squat Snatch from mid thigh + Squat Snatch 2 reps at 60% 1RM,
2 reps at 70%, 3 x 2 at 80%

3. DB Rows 3 x 10 per arm

4. Dips 3 x 10

5. DB Hammer Curl 3 x 10 per arm

6. Pushup Stance Plank 3 x 60 Sec on 60 Sec Off – Add 10lb Plate if Capable

 

 

 

 

 

TUESDAY 4.14.15 KIDS WOD

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WU: 3 rounds: 10 jumping jacks, 10 air squats, 10 mountain climbers, 10 push-ups, bear crawl to cone and back
Skill: Overhead Squat
WOD: Build your own obstacle course
Game: Hungry Hungry Hippo
Cool down: Yoga poses

MEMORIAL DAY FUNDRAISER MAY 25TH

animal nation

Grab a Buddy and Get Ready to Sweat for Pets!

The annual Memorial Day fundraiser takes place on Monday, May 25th.

When: Heats kick off at 10am, 11am and 12pm.

What: 5 Rounds of 40 reps. Each round will consist of wall balls, box jumps, burpees, kettlebell swings and running.

Details: Same sex or mixed gender teams of two. Scaled division is any load/box height and 30 reps. Rowing can be subbed for running.

Why: The goal of this event is to raise $5,000 for Animal Nation, a local organization that provides abandoned cats and kittens with homes and veterinary care.

To secure your roster spot any size donation is greatly appreciated!

How: The sign up sheet is at the whiteboard and the Donation Page is HERE.

MONDAY 4.13.15 WOD

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PART 1: 10 MIN CLOCK – 3 MIN WARM UP + 7 MIN EMOM

7 MIN EMOM (7 Sets of 1 to 3 Reps)

Mid Thigh Hang Squat Snatch

This is a full hang squat snatch. Go as heavy as possible without a
breakdown in form.

If athlete is unable to OHS scale to Hang Power Snatch while working
towards depth.

PART 2:

Toes to Bar Test #2

Every :90 for 15:00
10 KB Swings 53/35
then
Toes to Bar – Try your best to hit the number you picked last week for
each set, if that was easy then add 1 Rep.

Scale to Strict or Kipping Knee Ups or Hollow Rocks

PART 3:

3 Rounds of:
30 sec Plank in Pushup Stance
30 Sec Side Plank R
30 Sec Side Plank L
30 Sec Rest

or

STRENGTH PROGRAM WEEK 2:

1. Back Squat: 10 reps at 60% of your 1RM, then 3 x 10 at 75%

2. Power Clean + Push Press: 5 reps at 65% of your 1RM Push Press,
then 3 x 5 at 75%

3. Clean Pull: 3 x 5 at 85% of your 1RM Power or Squat Clean whichever is higher

4. Clean Grip Bench Press: 10 reps at 65% of your 1RM, then 3 x 10 at 75%

5. 3 Sets Max Unbroken Strict Pullup Reps + Same # of Kipping Pullups
Rest 90-120 Sec between Sets

6. Chinese Plank 3 x 60 Sec on 60 Sec Off – Add 10lb Plate if Capable

SUNDAY 4.12.15 WOD

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OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne or Row. Flush the system out. You
should be able to hold an easy conversation.

B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. All
serious athletes should know what they need to be doing during this
time if you’re not sure ask the coach and they’ll point you in the
right direction.

C. 15 Minute skill work session.
Pick a skill or 2 that you need work on and practice for 15 Min

D. 15 Minutes of Static Stretching

or

OPTION #2 CLASS WOD

PART 1: 1 Round NOT for Time with Empty Barbell

30 or 20 OHS Walking Lunges
10 Slow Perfect Burpees
30 or 20 Thrusters

PART 2: 10 MIN CLOCK

OPTION #1
5 Sets of 3-5 Strict Handstand Pushups to 1-2 AbMats

OPTION #2
5 Sets of 2 Wall Walks with 10 sec hold and controlled walk out

OPTION #3
Handstand Walk Practice

PART 3: 10 MIN

Overhead Squat Warm Up / Choose Appropriate Weight. Practice taking
weight from the ground.

PART 4: 10 MIN CAP

The goal today is Full ROM OHS using a PVC if necessary

DUs 50-40-30-20-10
OHS 21-15-9-6-3

Suggested Wts Today for OHS:
75/45
55/35
Empty Bar 45/45
PVC

DUs are either half reps or Hurdle Jumps either over the bar or mini hurdles

or

OLYMPIC WOD

Coaches Note: Today’s class will place an emphasis in attaining a good overhead position with the barbell during the jerk, continued support of the barbell overhead (stability), and a sharp looking recovery for your fans.

PART 1:

Warm-up: 10 Min Clock

Press & Split (Stability Drill)
Push & Slide (Recovery Drill)

PART 2:

Improving Your Jerk: 10 Min Clock

Behind the Neck Jerk (Prep for Heavy Loads)
Lock-Out + Recovery (Out of Racks)

PART 3:

Every 90″ For 21 Min

Clean & Jerk OR Simply Jerk

SATURDAY 4.11.15 WOD

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PART 1: 10 MIN CLOCK STRICT MU PROGRESSION

OPTION #1 – No Unassisted Strict Pullups or Dips yet

3 to 5 Rounds of:
5-10 Pushups at hardest scale
3 x 3 Sec Hold at top of Pullup + 3 Sec Negative OR 3-5 Band Assisted
Strict Pullups with RED band only

OPTION #2 – 5-10 Strict or Kipping Unassisted Pullups and Dips

1 SET of MU Progression =
5 Bent knee transitions
5 Straight leg transitions
5 False Grip Pullups – pull to sternum
5 Ring Dips

OPTION #3

Muscle Up Test

You will pick a number between 1-5 reps that you can hit consistently
on the minute for 10:00. You will be adding 1 rep each week, so keep
that in the back of your mind. Do NOT overshoot your ability and fail.

PART 2:

20 Min AMRAP with a Partner

Row 500 m
10 Pushups
10 Air Squats with 2 Hand Band Row (attach band to front of rower)
10 Hollow Rocks

Only one person may be Rowing at a time. While one Partner 1 Rows,
Partner 2 should be working through as many rounds as possible of
(pushups, air squats and hollow rocks). Partners then switch roles
once the rower has completed his/her meters.

or

STRENGTH PROGRAM WEEK 1:

1. Back Squat 5 reps at 70% of 1RM, 3 x 5 at 80%

2. Snatch Pulls 3 x 5 at 80% of 1RM Power or Squat Snatch whichever is higher

3. Squat Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 at 85%

4. Clean Pulls 3 x 5 at 80% 1RM Power or Squat Clean whichever is higher

5. Squat Clean and Split Jerk, 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 at 85%

FRIDAY 3.10.15 WOD

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PART 1:

Warm up / Practice Power Snatch or Power Clean and determine Wt to be
used for WOD

PART 2:

9 MIN AMRAP
15 TTB
10 Deadlifts
5 Snatches or Power Cleans 115/75

or

9 MIN AMRAP
15 AbMat Situps
15 Reverse Lunges
15 KB Swings

PART 3:

3 x 5-10 Strict TTB or KTE with Partner Bracing Asst

3 x Accumulate 30 sec in L Sit (use rings, dip stand or boxes)

THURSDAY 4.9.15 WOD

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OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne or Row. Flush the system out. You
should be able to hold an easy conversation.

B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. All
serious athletes should know what they need to be doing during this
time if you’re not sure ask the coach and they’ll point you in the
right direction.

C. 15 Minute skill work session.
Pick a skill or 2 that you need work on and practice for 15 Min

D. 15 Minutes of Static Stretching

or

OPTION #2 CLASS WOD

PART 1:

10 MIN EMOM – HSPU Test

You will pick a number between 3-10 reps that you can hit consistently
on the minute for 10:00. You will be aiming to add 1 rep each week, so
keep that in the back of your mind. Do NOT overshoot your ability and
fail. We will be using this # so be sure to record it.

RULES:
These can be Strict or Kipping.
Maximum of 2 AbMats

SCALING OPTIONS IN ORDER:
Box Pike Pushup
Dumbbell Overhead Press Sitting on Floor with Legs Extended.

PART 2:

With a Partner. P1 works for 3 MIN while P2 counts/rests. Switch. Each
partner will complete 3 Individual Rounds.

3 Rounds of:
3 MIN AMRAP
15 Cals on Rower
30 Wall Balls

or

STRENGTH PROGRAM WEEK 1 :

1. Trap Bar Deadlift 5 reps at 70% of 1RM, 3 x 5 at 80%

2. Split Jerk 3 reps at 60% 1RM, 3 x 3 at 70%

3. DB Single Leg RDL 3 x 10 per leg

4. 3 Sets Max Pushup Reps in 60 Sec Rest 2 Min Between Sets

5. Back Extensions 3 x 10

6. Hanging Knee Raise 3 x 10

WEDNESDAY 4.8.15 WOD

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PART 1:

10 MIN EMOM – Pullup Progression

BEGINNER – Strict Pullup or Ring Row (Assisted or Negatives)

INTERMEDIATE – Kipping Pullup Chin Over Bar

ADVANCED – C2B Pullups Test

This is an extension of the Strict Pullup Program. If you are still working on attaining a strict pullup then continue to follow the strict pullup program

PART 2: 10 MIN CLOCK – 3 MIN WARM UP + 7 MIN EMOM

7 MIN EMOM (7 Sets of 1)

High Hang Squat Clean

This is a full high hang squat clean. Go as heavy as possible without
a breakdown in form. Remember once you are in the high hang/power
position, there is no re-dip or winding up before hip extension.
Elbows NEED to get around fast in this drill.

PART 3:

7 MIN AMRAP
7 Hang Squat Cleans @ 65-75% of Part 1
50 DUs

Scale to 1/2 DUs or HJs over Barbell

TUESDAY 4.7.15 WOD

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PART 1: 10-12 MIN

A1. Strict Press – 5 × 5 at 70% of 1RM

If you don’t have a current 1RM aim to find a tough 5 Rep and record
it. Bar should be pressed from the rack position. Legs are locked and
drive the head thru. Sub Dumbbells if unable to rack the barbell.

A2. Single Leg Squat 5 x 5R & 5L

Scale accordingly working towards full ROM.

PART 2

With a Partner, one person working at a time. Break up the work
however you see fit.

14 MIN AMRAP
20 Box Jumps or Step Ups
20 Cals on the Rower
20 Pushups

PART 3

Chinese Plank – 3 x 60 Sec On 60 Sec Off

If last week was easy add 10lb Plate on stomach

or

STRENGTH PROGRAM WEEK 1 :

1. Front Squat 5 reps at 50% of your 1RM, 5 reps at 70%, 5 x 5 at 80%

2. Hang Squat Snatch from mid thigh + Squat Snatch 2 reps at 60% 1RM,
2 reps at 70%, 3 x 2 at 75%

3. DB Rows 3 x 10 per arm

4. Dips 3 x 10

5. DB Hammer Curl 3 x 10 per arm

6. Pushup Stance Plank 3 x 60 Sec on 60 Sec Off

 

MONDAY 4.6.15 WOD


For all the weightlifting fans out there…

PART 1:

10 MIN CLOCK – 3 MIN WARM UP + 7 MIN EMOM

7 MIN EMOM

1 High Hang Squat Snatch

This is a full high hang squat snatch. Go as heavy as possible without a breakdown in form. Remember once you are in the high hang/power position, there is no re-dip or winding up before hip extension.

PART 2

10 MIN EMOM – Toes to Bar Test

You will pick a number between 5-10 reps that you can hit consistently on the minute for 10:00. You will be aiming to add 1 rep each week, so keep that in the back of your mind. Do NOT overshoot your ability and fail. We will be using this # so be sure to record it.

Scale to Strict or Kipping Knee Ups

PART 3

7 MIN AMRAP
3 Russian Swings
3 Burpees
6 Russian Swings
6 Burpees
cont…..

STRENGTH PROGRAM WEEK 1:

Complete all Parts in order after the group warm up

Back Squat: 10 reps at 60% of your 1RM, then 3 x 10 at 70%

Power Clean + Push Press: 5 reps at 60% of your 1RM Push Press, then 3 x 5 at 70%

Clean Pull: 3 x 5 at 80% of your 1RM Power or Squat Clean whichever is higher

Clean Grip Bench Press: 10 reps at 60% of your 1RM, then 3 x 10 at 70%

3 Sets Max Strict Pullup Reps in 60 Sec Rest 2 Min Between Sets

Chinese Plank 3 x 60 Sec on 60 Sec Off

UPCOMING CLASS PROGRAMMING

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STRENGTH CYCLE

The new Strength Cycle starts on Monday. These will be on Mon Tue Thr Sat to ensure enough recovery between sessions. If you miss a day it’s alright to make it up as long as you are doing everything to actively recover. Limit the amount of CrossFit WODs to a maximum of 2 per week and keep them short and intense. This cycle runs for 6 weeks with a Retest and Deload before starting again.

If you are serious about improving your overall strength then focus on putting max effort into the 4 strength days and spend the other 3 recovering, sleeping and prepping your meals.

CROSSFIT GYMNASTIC FOCUS

Here’s the CrossFit Gymnastic Progression you can expect to see in class for the next few months. On most days there will be a short (7 to 12 min ) intense conditioning session at the end and built in recovery days on Thursdays and Sundays.

Each week will progress so be sure to keep track of your numbers so you can follow along and measure how you’re doing!

Progressions:

Mondays – Toes to Bar
Tuesdays – Single Leg Squats + Core
Wednesdays – Chest to Bar / Strict Pullup
Thursdays – Handstand Pushup
Fridays – CrossFit Open WODs or Benchmark CrossFit WODs + Core
Saturdays – Muscle Up / Strict Pullup
Sundays – OLY Tech and “Odd” Movement WODs

SUNDAY 4.5.15

wooty kings

Booty Bangers Kings of the Intramurals!

OLY WOD

WARMUP:
Snatch, Clean, Deadlift Barbell Review

PART 1: ADVANCED
Starting w/ an empty barbell.
EMOM add 5lb OR 10lb and Snatch for as long as possible.
Once you can no longer Snatch, EMOM add 5lb OR 10lb and Clean for as long as possible.
Once you can no longer Clean, EMOM add 5lb OR 10lb and Deadlift for as long as possible.

PART 1: INTERMEDIATE
Starting w/ an empty barbell.
Snatch for 15 Min adding 5lb OR 10lb EMOM.

Continuing w/loaded barbell from previous workout.
Clean for 15 Min adding 5lb OR 10lb EMOM.

CrossFit WOD

PART 1: 8 Min Clock

Establish a 1RM Barbell TGU using each arm

PART 2:

“UP CLOSE & PERSONAL”

10 Min AMRAP
Partner 1 holds barbell at top of deadlift 135/95
Partner 2 performs as many burpees as possible

You may switch positions as much as you like BUT the barbell CAN NEVER TOUCH THE GROUND. 10 burpee penalty each time barbell is dropped to be subtracted from your final total.

PART 3:

Plank Drills Coaches Choice

AND THE DO WORK AWARD GOES TO… TRACY!!!

Tracy Snatch Comp

Each month we nominate one person who exudes the attitude and work ethic of a true CrossFitter. This month we chose Tracy because she is a leader, works well with all types of people, has developed skills through hard work and practice, did an excellent job in the Detox and always has a smile on her face and kind words for new members. It’s having members/friends like Tracy that reminds us why we opened this business in the first place.

How long have you been CrossFitting?
9 months.

Why did you join CrossFit Stamford?
I was 30 years old, and tired of feeling 30 years old. I was bored with my gym routine and needed a new fitness challenge. I started researching CrossFit to see what the hype was all about. After a few months, I signed up for CrossFit Stamford’s On Ramp class. It was love at first WOD. Now I’m 31 years old and I’m happy to say I’m in the best shape of my life!

What is your favorite movement?
The snatch.

What is your least favorite movement?
The snatch. Hahaha. In all seriousness, I do love and hate the snatch. The snatch embodies all things fitness — core strength, upper and lower body strength, and
flexibility.

I love it because I’m constantly learning new ways to improve my technique, which improves my overall strength and flexibility. But I also hate the snatch because it’s hard! But when I get it right, I feel like a total badass.

What is the best thing about CrossFit Stamford?
The community and coaches are incredible. For the first time in my life, I look forward to working out. In fact, it doesn’t even feel like working out… more like something cool I get to do with really cool people, that also happens to be a really good workout. CFS coaches focus on proper technique, so I feel safe when I’m working on a new skill or movement. There is also a big focus on recovery, mobility, and diet, so I know I’m getting a holistic approach to fitness and learning how to improve my overall health.

Most memorable moment?
The CFS competition on 2/15/15. It was a big day for me because I really struggled to keep up with everyone in the workouts. I’m pretty sure I’m the smallest person at CFS (4’11” 110#), and that can make the WODs really difficult because I can’t lift the same weight as easily as some as my taller friends. However, CrossFit has taught me to challenge myself and push my limits in a healthy and exciting way.

I struggled a lot in the competition, but I finished every workout, did things I never would have been able to do before CrossFit, and even PR’d my hang power snatch. The comp sticks out in my mind because it reminds me that even when I’m having a tough time, I can be really proud of how far I have come.

What are your fitness goals 3 months & 1 year from now?
3 months: 50 unbroken double under (right now I’m at 20-ish); 150# back squat (right now I’m at 135#); continue to work on skills that give me a hard time. I’ve added what I call a “love/hate” workout to my training. Right now I’m focusing a lot on OLY work to improve my strength. But, after my OLY days, I do a 5-8 min AMRAP with two movements — one I love, and one I hate. Right now it’s double unders (love, though I recently hated them…), and wall balls (hate… I still think the line should be lower for me, haha).

1 year: I want to improve my scores in the CrossFit Open. I just completed my first open and it was really hard! But inspiring. I know what I need to get better at, and I’m looking forward to the challenge!

What are your favorite Paleo & non Paleo foods?
Paleo = chicken wings, pulled pork, and paleo chocolate chip cookies (I LOVE this recipe).
Non-Paleo = pizza, ice cream, and anything chocolate.

What advice would you give a potential new member?
If you have been thinking about signing up, do it. I’m mad at myself for not starting CrossFit sooner. And when you start, have fun! Look to the more experienced athletes for inspiration and information.

Don’t be scared or embarrassed. Everyone starts off having a hard time. CrossFit is awesome, and you will be celebrated just for showing up and giving it your all. And if you put in the work and stick with it, you will be amazed at what your body is capable of doing and how quickly you will improve.

A celebrity joins the gym, who do you hope it is and why?
Camille Leblanc-Bazinet. I am really inspired by petite CrossFit women. She reminds me that short girls are awesome, too!

Tell us something we don’t know about you.
One of my colleagues found out I do CrossFit, and now he calls me “Little Beaster” or “LB” for short. I like it.

SATURDAY 4.3.15 WOD

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PART 1:

A1. Strict Pullup Program Week 5

A2. 10 Walking Lunges with Barbell in Front Rack Position

PART 2:

15 MIN AMRAP

With a partner, one person working at time switch as often as you like:

10 Cals on the Rower
10 KB Front Squats
10 TTB or KTE

12 Cals on the Rower
12 KB Front Squats
12 TTB or KTE

14 Cals on the Rower
14 KB Front Squats
14 TTB or KTE
…….

Suggested KB Wt: 70/44, 53/35

or

OLYMPIC WOD

Find 1 RM in
Snatch
Clean and Jerk
Back Squat

FINAL RESULTS FROM 15.5

BOOTY BANGERS = 1:44:17

1:44:44 – :27 seconds (Attendance) = 1:44:17

Rx
Woo 9:31
Phil 9:32
Anthony N 10:13
Andy P 10:26
Seth 10:45

Total Rx Time 50:27

Sc
Freddy 10:12
Owen 10:54
Kirby 10:55
Greg Hoelscher 10:55
Mike Suchy 11:21

Total Sc Time 54:17

——————–

DEADLY NINJAS = 1:45:27

1:45:51 – :24 seconds (Attendance) = 1:45:27

Rx
Jake 8:52
Nick 9:56
Ossi 10:20
Hopper 10:52
Spencer 11:35

Total Rx Time 51:35

Sc
Anthony 9:55
Adam 10:27
Julio 10:34
Reid 11:08
Gavin 12:12

Total Sc Time 54:16

——————

THUNDER DUCKS = 1:45:48

1:46:17 – :29 sec (attendance) = 1:45:48

Sc
Katie 9:29
Juan 10:31
Adam 10:33
Prita 11:22
Crystal 11:35

Total Sc Time 53:30

Rx
Capo 9:18
Marco 10:04
MikeP 10:14
Erica 10:32
Tino 12:39

Total Rx Time 52:47

——————–

——————–

G$ MERCS = 1:46:43

1:47:01 – :18 seconds (Attendance) = 1:46:43

Rx
Matt S. 8:10
Olivia 8:54
Garrett 10:03
Pearson 10:28
Mike C 11:18

Total Rx Time 48:53

Sc
Matt Z 9:41
Hilary 10:55
Meg G 11:04
Catalina 12:11
Cheryl 14:17

Total Sc Time 58:08