Just wanted to send out a quick note to let everybody know that the Saturday and Sunday schedule are the same as always! Saturday 9AM and Noon followed by Errol’s MobWod at 1PM. On Sunday we have the 11AM WOD followed by Yoga at Noon with Spenser.
We will be closed Holiday Monday!
Hot on the heels of Jan’s Filthy 50 WOD yesterday is another Birthday WOD request. This time it was put together by the Birthday Girl herself. Viki is 20! This is going to be hard!
5 Burpee Back Tuck (see video below) or 20 Burpee Tuck Jumps
2 Muscle Ups
200m Sprint
20 HSPU
20 Pull-ups
20 Toes-to-Bar
20M Hand Stand Walk
20 Power Cleans (110/65)
20 Shoulder to Overhead (110/65)
20 Box Jums (24/20)
200m Run
2 Muscle-Ups
Happy Birthday to a great CrossFitter! (Jan mid-pull on a Power Clean)
Quick Note: The gym is going to be closed this holiday Monday
Jan has been a great gal to have at Rocky Point CrossFit. Since she came through our doors last Fall, she has displayed the true spirit of CrossFit with her fierce determination to meet goals, improve herself, and be a big part of the community.
A few months ago, we had a Paleo Challenge. Jan won this challenge. Shortly after she won, I asked her a few questions:
Tom: You’ve been doing CrossFit since the Fall 2011. What got you curious about CrossFit to begin with? We all know how it feels after the first few WODs, what kept you coming back?
Jan: One of my best friends in Florida has been doing CrossFit since 2010 and has told everyone he knows about it.. he’s probably got about 50 people started all over the US.…. for 18 months I made a lot of excuses from its too far to drive, its too expensive, I don’t have the time, its okay for others because they are already in great shape but I’m not and so on …..From May to August 2011 I lived in the bush in Desolation Sound, Alaska and the Yukon ….living my lifelong dream of doing Archaeology… I learned a lot about myself and what is important and not important in my life…….When I came back and my friend mentioned it again I knew I was ready….
When I first started training with Michael, he made me feel like I could really do this …he had to modify everything for me bigtime because I REALLY sucked, but he was very encouraging and made me feel like every WOD was a huge accomplishment. That encouragement got me through all the aches and pains and kept me coming back !
Also, I am a HUGE Biggest Loser Fan ….and John Rhode Season 12 winner is a hero of mine… He has a NEVER QUIT attitude….Whenever I wanted to quit on a workout (like the brutal 1/4 mile burpee challenge) I just kept thinking that my workouts were nothing compared to what he had accomplished and if he could do it I could too….
Tom: I believe you have lost some weight. Can I ask how much you have lost so far?
Jan: 40 lbs … I’m not done yet …however I am on track with my goal of losing slowly over a full year by lifestyle change (both what I eat and how I work out ) in a way that is sustainable rather than to try and do it quickly only to gain it back again….
Tom: Apart from weight loss, what has been the greatest improvement in your life since starting CrossFit?
Jan: I feel so much healthier and happier…. And I have a lot of great new friends…Plus I get to spend a lot more time with my teenagers as they all do CrossFit with me now !
Tom: What is it about CrossFit that sets it apart from other fitness programs you have tried?
Jan: Where do I begin ? CrossFit is scalable which means I can do any workout, no matter how much I suck; plus being told what the workout is and always having someone to help me is amazing and was probably the biggest draw for me because I never knew what to do when I got to the gym; community support is so great…. I love cheering people on and having people cheer me on; and I love the competitive aspect… that I can compete with myself and see measureable improvements ……all of this adds up to wanting to be the best I can be and keeps me coming back !!!
To celebrate Jan’s BDay, we’re doing the WOD of her choice
We changed up the Results List (formerly known as the “Bucket List”). We were very impressed with the improvements and gains that many experienced as a result of this addition to our Workout of the Day. You’ll see that there are still the staples of Press, Squat and Deadlift. We have kept Tier 3 the way it is. If you have any questions or concerns, ask a coach. (A handful of roasted pumpkin seeds or a tray of meatballs will improve the quality of our answers.) Have fun! To making better people!
Today’s Workout:
Fitness
Three rounds for time of:
15 Assisted Pull-ups
15-95 pound Front Squat, 25 reps
Performance
Three rounds for time of:
25 Pull-ups
135/95 pound Front Squat, 25 reps
RX
“Brian” – RIP
Three rounds for time of:
15 foot Rope climb, 5 ascents
185/135 pound Back squat, 25 reps
