09.03.13

September's Warrior of the Month

***REMINDER***

MONTHLY MEMBERSHIP FEES ARE DUE 

THE 1ST OF EVERY MONTH

This does not apply to athletes who pay using recurring PayPal payments.

 

Meet September's Warrior of the Month

Andrea Bohnsack

Why did you start CrossFit? 
I started CrossFit originally to get out and meet new people. It took a little prodding at first, but once I started and got past that first 2 week soreness hell I was hooked. It's the best workout I've ever encountered and I don't think I will ever be able to return to the alternatives.

What is your favorite exercise?
My favorite thing we do at CrossFit is split jerks.

What is your least favorite exercise?
I HATE wall balls.

What are your goals, in or out of the box, for the next 6 months?
I have recently started participating in CrossFit competitions, so my goal for the next 6 months is to advance enough to be able to compete in the Rx'd division...and do well of course.

Any advice for CrossFit newbies?
My advice for newbies is to stick with it and don't be self conscious. Everybody starts at the bottom and is sore. It gets better. Oh and I'd recommend taking before pictures so in a couple months you can compare and see your progress. And don't look at the scale...muscle weighs more than fat!

WOD

"The Exercise" Ladder

EMOTM for 7 minutes

Perform "The Exercise" and increase the load by 10-20 pounds each minute.

-- REST --

5 Rounds

90 seconds of burpees

60 seconds of jumping lunges

60 seconds of jumping air squats