Monday 01.21.13

Frank completes his first unassisted bar muscle-up!

FINALLY!

Meet January's Warrior of the Month

Frank Amling

In His Own Words

Why did you start Crossfitting? My coworkers encouraged me to give it a try.

Favorite workout/exercise? HSPU and rope climb.

Least favorite? Running.

Athletic background? Zero if beer pong doesn't count.

Goals within the next year inside or outside of the gym (e.g.: run a 5k, hike the grand canyon, 5 quality handstand pushups to showoff for the nurses at the hospital, etc.)? Complete the Tough Mudder and a muscle-up on the rings.

Advice for people just beginning CrossFit? The more classes you attend the easier it becomes. After the first few classes I didn't know if I would be able to stick it out, but the owners/members are a great and supportive group of people.

WOD

Take at least 20 reps to work your way up to 

a 1 RM back squat (i.e. increase weight each rep or so)
11 minute cap

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6-9-15-21

KB snatch (53/35) each arm

box jump

L-pullups*
*If you cannot do a pullups without a band, 
substitute in a 3 second L-sit + 1 banded pullup for each rep