FRIDAY’S WORKOUT (NO CAP)
On a continuously running clock perform the following:
0:00-15:00 – find Max Snatch
20:00-31:00 – 1 mile run for time
35:00-37:00 – 2 min Max sit ups
AND COMING MONDAY (CAP)
3 Hand stand push ups
6 Power Cleans (135/95)
9 Pull Ups
6 Hand stand push ups
9 Power Cleans (135/95)
12 Pull Ups
9 Hand stand push ups
12 Power Cleans (135/95)
15 Pull Ups
12 Hand stand push ups
15 Power Cleans (135/95)
18 Pull Ups
**KEEP Intensity high…
Hometown: I’m from New Jersey
Occupation: Financial services
When did you first start CrossFitting?: Thanksgiving 2012
When did you first start training at CFLA?: Thanksgiving 2012
Favorite WOD: Anything with rowing, squats or deadlifts
Least Favorite WOD: Anything with pull-ups or push-ups
Tell us about you sports & fitness background: I’ve exercised about 5 days a week for about 20 years. That was mostly running, swimming, weight lifting and yoga before CFLA. I’ve always played sports and worked out but I’ve never been a standout athlete. I played varsity soccer and lacrosse in high school but honestly I watched from the bench. It is interesting that since I am relatively fit for my age people make the mistake of thinking I’m a good athlete. I know by now (and CFLA reinforces for me) that there is a BIG difference between being fit and being an accomplished athlete. I’m working towards becoming more of both. My son Gavin does CFLA. He rocks and as GC and Diz know he gets all his athletic ability from his mom.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? As I mentioned above I’ve been exercising for a long while but I realized I was still not that strong. I came to CFLA to get stronger and boy did I need to come. CFLA has been extremely humbling. I had to start at the bottom. I had never done any of the moves, I had never done things like jump rope and I was just not that strong despite years of exercise. I was not prepared to be last or near last in almost every class for nearly 12 months. Shirley, Diz, Jen, the other coaches and all my classmates have been great at keeping me going.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I am much stronger and leaner which is what I was looking for but I have a long way to go. I still have a lot to learn and achieve but I am looking forward to that journey with CFLA.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Mental toughness!! I had never used that term before or thought about challenges in that way but that has now become my base orientation towards anything difficult or unpleasant. I use the phrase all the time with my kids (which of course they love!). I call every day a mental toughness day at CFLA because every WOD has a mental toughness aspect to it, just like every day outside the gym has a mental toughness moments.
Please share with us any favorite CrossFit / CFLA moments: CFLA for me comes back to the amazing coaches and teammates are incredibly positive and fun. Even when I totally suck people are really nice and when something does go well they are happy for me. Who can beat that?
Any advice for people just getting started? Stick with it. Lean on the community. You can do it. Embrace mental toughness.
What are your hobbies, interests and/or talents outside of CrossFit? I have three kids and a busy job so I don’t have much free time. Occasionally I surf or ski but if I’m not at CFLA I’m working or driving my kids someplace. CFLA is (luckily) where I get to spend my free time.