Thursday 01.02.14

Our holiday handstand photo contest winners and runner's up! Congrats to Doug, Kate, and Kent!

Reminder:

Monthly CrossFit fees are due TODAY.

Our January newsletter is now available! 

Meet our January Warrior of the Month

 

Amy Streufert

1. Why did you start CrossFitting?

I started running early in 2013 as a way to lose weight and get into shape but didn't have a passion for it and became bored. I heard of CrossFit from a friend and decided to give it try. I was very intimidated at first (still am sometimes) but there is no looking back. I love that I don't have to plan the workout, that it is different every day and that there are benchmarks that are used to measure improvement. It is also a great, supportive environment to walk into.

2. What is your favorite exercise?

Lifts with the barbell, especially from the hang... Clean and jerk or snatch if I had to choose.

3. Least favorite?

Toes to bar. Yuck.

4. Goals for the year - in or out of the gym?

Run a 5K in under 30 min (2 min under current best time). Pullups without a band. Continue to push myself and improve my PR's. Eat better. (If I'm honest...I added that last one in there only because I think I should but I haven't really mentally committed to it).

5. What is your advice for newbies?

Keep coming back even if you think it will kill you, even if you think you can't do it, even if you can't walk for 2 days.  It does get better.  And then you might even wonder how you lived without it.

WOD

Holiday break is over, Bitches. Time to get to work.

This strength sequence is Mike Burgener's and it WILL begin looking familiar.

Back Squat:

10 reps @ 60% 1 RM

8 reps @ 70%

6 reps @ 75%

4 reps @ 80%

--

Front squat:

5x3 @ 60% 1 RM

3x3 reps @ 70%

--

21-15-9

Deadlift (225/155)

Burpee

Toes-to-bar