TUESDAY’S WORKOUT (CAP)
Week 8 of 14: COMPETITION
Franklin Hill Mashup:
6 hill repeats alternating distance and recovery
0:00 Long Sprint (top of hill – 220m)
6:00 Short Sprint (100m)
9:00 Long Sprint
15:00 Short Sprint
18:00 Long Sprint
24:00 Short Sprint
AND COMING WEDNESDAY (CAP)
Week 8 of 14: PRACTICE
A) 3 rounds, EACH for Time 3:1
100 Double Unders
*round MUST be completed by 3:00
B) 3 Rounds, for Time
7 Thrusters @ 75%
7 Strict Pull-ups
–6 minute time cap —
C) 3 Rounds on the 4:00
5 FS @ 82.5 – 85% (from rack)
15 Weight plate Sit-ups 25/10
30 KB Russian Twist (1-ct)
ATHLETE PROFILE: Stephanie Wong
Hometown: Newton, MA
When did you first start CrossFitting? July 2012
When did you first start training at CFLA? Aug 2012
Favorite WOD: Anything short and heavy, preferably with snatches or KBS
Least Favorite WOD: Anything LONG with running
Tell us about you sports & fitness background: I’ve always been somewhat active as long as I can remember. My parents got my older sister and I involved in swimming and tennis when we were really young. I played tennis primarily from second grade through high school. I also started playing volleyball my freshman year of high school which looking back was some of the toughest physical and mental training I had ever experienced at that point in time! I remember we had to run a 7:20 mile in order to come off the bench, and it took me so many tries to get there! (notice least favorite WOD above) In college I was a regular gym goer, but mostly to avoid gaining the freshman 15. I think there was a lot of elliptical action. I don’t recall what the weight room looked like, so I’m pretty sure I never went in there b/c it was full of scary guys lifting heavy weights! When I moved to LA post-college, I went through a lot of “fitness phases.” Most were short lived before I was bored and on to the next. I got really into kickboxing for a few months, then running, then swim/spin, followed by a 3 year yoga obsession.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I ended up injuring myself doing yoga (yep, from overstretching!) so I was looking for something new. I kept hearing and reading that I should be lifting weights, but was so intimidated. I saw a groupon for Golden State Crossfit, so I signed up for 1 month to try it out. I don’t recall my very first WOD, but I remember doing inch worms across the gym, followed by wall walks as a warm up and thinking, OMG, how am I going to make it through the actual workout!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? When I first started at CFLA, I was brand new to Crossfit. I came in at my all time highest weight, and was definitely looking to lose some lbs and improve my overall fitness. I immediately signed up for the WLC (thank you Jonesy for encouraging me!), and within the first 2 months I noticed a dramatic change in my fitness level. I have to admit, I was really sore for most of it, but I felt great. I could feel myself getting stronger! All of a sudden I had a new focus. I was more determined on learning new skills (like double unders and climbing rope) than watching the scale move. I still try and focus on how I feel more than anything. In just over a year I have noticed slow but steady progress in my overall fitness and physique. There have definitely been ups and downs, but that’s what great coaches are for! (Thank you Danette!) I can honestly say I’m in the best shape of my life at 30!
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I think everyone mentions this, but it’s so true. The friends I have made at CFLA are a special group. The support system is unlike anywhere else. It’s pretty amazing to have people in your life with similar goals and lifestyles. Another unexpected perk is I have more confidence doing mundane things like carrying the groceries from the car to the house in one go, or lifting my carry-on luggage into the overhead compartment no problem! I’m not afraid to do things myself which feels good. The most unexpected but welcomed change I experienced was meeting the love of my life at CFLA. To have a partner who encourages you, cheers for your success every day, and supports healthy choices is truly amazing. I will be forever grateful!
Please share with us any favorite CrossFit / CFLA moments: Doing the WLC with friends, completing the Spartan Race, the day I got my first double under, the day I learned to climb a rope (thank you Shirley!), the femme royale competition this past summer, cheering fellow CFLAers on at Saturday Night Lights, going to CF Regionals and watching amazing athletes in person, open water swimming with the CFLA tri crew, the day Devlin worked out in his speedo.
Any advice for people just getting started? My advice is to stick with it, and stay consistent. The beginning is really hard, but it does get easier. Just keep showing up, and know everyone else is going through the same thing with you! Ask questions. All of the coaches are very knowledgeable and there to help. Talk to people and make new friends! Everyone is so friendly, and once you create that support system, the gym starts to feel more like happy hour, and less like a workout. Also, set goals! It’s amazing what you can accomplish just by setting an intention.
What are your hobbies, interests and/or talents outside of CrossFit? I really do love tennis, which I’m slowly trying to mix back into my life at the moment. (who wants to play!?) I enjoy cooking and eating delicious food, riding my bike, hanging out with my carb-loving 2 year-old niece, and relaxing with friends any chance I can get. Not sure if this counts as a talent, but I can fall asleep pretty much anywhere, anytime. Bring on the sleep challenge!
If you’d like to see your name in CFLA blog lights, just like SWong here, email Diz at danette at crossfitla.com to request a questionnaire.