2 rounds of:
5 bar Thrusters
10 Push ups
Work to heavy clean
4 rounds of:
2 minutes to row 250m and then do as many overhead squats (115 lb./75 lb.) as possible
Rest 2 minutes
Score is total number of overhead squats. Post clean loads and OHS reps to comments.
Being a stupid athlete made me a better coach, Breaking Muscle
10 Things new weightlifters should know, Catalyst Athletics
How long have you been a CrossFitter?
I have done it inconsistently for about 2 years. Joined CF7 January 2012, going to the box keeps me honest.
What is your previous sports/fitness background?
Didn’t play very many organized sports. Grew up on a ranch, and all my time was consumed with roping and going to rodeos every weekend.
What is your favorite CrossFit WOD?
I like metcons that involve double unders and some sort of Olympic lift.
150 walk balls (Karen)
Your Fran time?
What athlete (CrossFit or otherwise) do you admire most and why?
I admire all athletes that are the best in the world, yet they stay humble. Nothing worse than somebody who is great, so they show-off and act like they are above others.
What do you hope to accomplish by doing CrossFit?
I hope that when I am 50 years old, I’m still able to keep up with the young guys at the fire station and do my job to the best of my abilities.
Do you train for a specific purpose (ie, another sport)?
Stay fit to do my job as a firefighter. Our first baby boy is due in December, so I always want to be able to keep up with him.
What are your CrossFit goals?
Get stronger and better at Olympic lifts.
Do you Paleo or zone?
Not really, just try to eat healthy.
Would you rather do 100 burpees, 100 pullups or 100 squats?
What do you do when you are not at CrossFit?
Work and hang out with my wife Lindsey
Lifting shoes or Vibram five fingers?
I have some of the new reebok oly lifters, I’m a fan.
What is on your favorite CrossFit t-shirt?
I’m not cool enough to own one yet. Any old shirt I find works pretty well.
What do you do for warmup?
Whatever Ryan puts on the board, and shoulder work with PVC.
What do you do for recovery? How often do you take rest days?
I probably take 2 rest days a week. Protein and fish oil.
What is the best piece of advice you’d give a new CrossFitter?
Don’t cherry pick work outs, and always scale when needed. As long as you’re whipped at the end (scaled or not), it’s a good day. The last thing you want to do is try to do more than you can handle and hurt yourself.
What CrossFit certs have you been to or hope to go to?
I have none.
If you could have dinner with three CrossFit all-stars, who would it be?
Don’t know very many of them by name. Chris Spealer and Rich Froning seem like a good guys…
What do you like best about CrossFit Seven?
As stated by everyone else, CF7 has great people, and great coaches.
Any other information you would like the world to know?
I’m sick of Brent and Kyle H kicking my butt whenever I manage to make it to the Rooster class.
Post thoughts to comments.