How did you start CrossFit? Mike and I had dinner with Brooks and Dan every week during which they would kindly invite me to come try CFR. It took just over a year of them telling me how much fun it is, and how much I would love it for me to finally give it a shot. I went to 'Bring a Friend Saturday,' got pulled over on the way and nearly had a heart attack that I'd be late for my first class because I knew about the burpee penalties!
What is your favorite part about CrossFit? Aside from the awesome community I really like the accountability, the structure of a class, and the tips from our coaches. All I have to do is show up and I know that once I'm there I'll be pushed harder than I'd push myself.
I also find that I laugh a lot there - feels good to be silly with friends.
What motivates you to continue CrossFit? I have seen improvements in my body comp and strength more in CrossFit than I have in any other fitness regimen. I've also been able to continue working out through all different phases of my life bc the workouts have adapted around my lifestyle - whether I'm rehabbing from an injury, growing a human, or trying to focus on improving specific areas.
What are your favorite movements and favorite WOD? I love cleans! I've been able to continue those the longest throughout my pregnancy ...even though they may be looking more like reverse curls at this point. I'll correct it when I'm back :) I love/hate the bike and burpees because they're THE WORST but I notice such an improvement in endurance when I incorporate them more. Stretching and mobility- it feels so good and I don't do it enough and it seriously improves my form.
What is your favorite CrossFit memory? The excitement of getting up the rope the first time and then realizing I didn't know how to get down.
What is the best advice you can give a fellow CrossFitter? Get comfortable being out of your comfort zone. Refresh your workout wardrobe with new stuff regularly because you'll feel like a badass and you'll stink less. Clock anxiety is a real thing. We're all there to improve upon something.
Tell us something about yourself (NOT fitness related) that others might not know. I took fencing lessons back in the day.
Week's Movement Forecast M = Snatch Technique W = ME Jerk (from rack) Thurs = Gymnastics Benchmarks Fri = ME Power Clean ME = Max Effort, 1-3 rep range
Strength Snatch Technique Work 2 Power Snatches + 2 OHS
*Build in this complex if you feel comfortable with this movement. If not, build to a weight that is appropriate for you, and then complete 5-8 sets with that weight. Or complete: 2 Snatch-Grip Deadlifts + 2 Hang Power Snatches
Teams of 2 Complete For Time: 30 DB Power Cleans 30 DB Thrusters 15 Synchronized Burpees Over DB
50 DB Power Cleans 50 DB Thrusters 25 Synchronized Burpees Over DB
70 DB Power Cleans 70 DB Thrusters 35 Synchronized Burpees Over DB
*PC and Thrusters to be performed w/a DB in each hand. 1 partner will work while the other rests, and partners can spit those reps up however they choose.
*Synchro burpees over DB= Each partner will take a DB to jump over. Both partners must touch their chest and quads to the floor at the same time, and then they must jump over their DB at the same time.
WOD As a team of 2 30 Rounds For Time (15 Rounds each) Alternate Full Rounds 35:00 cap
Fitness 5 Jumping Pull Ups 5 Box Jumps 5 Hang Power Cleans (75/45)
Performance 5 Pull Ups 5 Box Jumps (24"/20") 5 Hang Power Cleans (135/95)
Competitor 5 C2B Pull Ups 5 Box Jumps (30"/24") 5 Hang Power Cleans (185/125)
*Yes, 30 rounds total. It's a lot of work. We're going to suffer on Saturday a little bit. Be smart with your weight selection. The goal is to try to complete all of this work in a minute or so or less! Work hard!
After the warm up, we'll put on a 40:00 running clock.
0:00 - 10:00 Strength Tester You will have 10 minutes to build to a 1 RM Clean & Jerk. That's it!
Time to put all of this Olympic Lifting technique work to good use!
*Clearly, this probably won't be a true 1 RM given the time constraints, but who knows, maybe you'll surprise yourself! After a quick warm up, make sure you take smart and appropriate jumps in weight in order to build to a heavy single rep, or a 1 RM.
**Shoulder Peeps = 1 RM Clean.
10:00 - 40:00 Benchmark Hero WOD Tester "Jerry" (CLICK HERE for more)
For Time (30:00 cap): Performance + Competitor 1 Mile Run (1,600m) 2,000m Row 1 Mile Run (1,600m)
2.) Teams of 2 *On a 20min clock split each minute :30/:30 Min 0-5 Max Box Jumps Min 6-10 Max DB Rows From Plank Min 11-15 Max DB Front Squat Min 16-20 Max DB Push Press
*Flow- For the first 5min partner will alternate max reps in :30s on box jumps. When 5min expires, they will keep the same routine but switch to DB rows for the next 5 min. Follow this all the way through switching movements every 5min.
Week's Movement Forecast M = ME High Box Squats W = DE Close Grip Bench Press Th = 1 RM C&J, then "Jerry" F = Beach Body Day *ME = Max Effort, higher percentage work. *DE = Dynamic Effort, speed work with mid-percentage work.
Strength Wide-Stance High Box Squat Build to a 3RM.
*When you sit down on your box, your hips should not be lower than parallel, and ideally they're even an inch or two above parallel. The goal here is to get some HEAVY weight on the bar to get a stimulus that you don't normally get with our other strength movements. You should be able to go a lot heavier than you think today, and still be much safer as well.
WOD For Time (15:00 cap) 2 RFT (8:00 cap) 25 Power Cleans (F = 65/45; P = 95/65; C = 115/75) 25 Bar Facing Burpees
Rest 3 minutes
1 RFT (4:00 cap) 25 Power Cleans (F = 65/45; P = 95/65; C = 115/75) 25 Bar Facing Burpees
*Goal here is to go as fast as possible! This should get you completely out of breath today.