2 rounds of:
5 Squat clean and press (bar)
1 minute max number of Muscle-ups
4 rounds of:
20 Overhead squats (75 lb./55 lb.)
1 minute of man number of Muscle-ups
Post time to comments.
(Subs will be given for muscle ups.)
This week, there will be a different MWOD posted each day. Your challenge is to complete the MWOD and post results to comments.
Find your favorite mobility movements and do them EVERY SINGLE DAY. Why? The more flexibility you you have, the more fluid and easier your WODs and your recovery will be.
Do the MWOD and post results to comments.
How long have you been a CrossFitter?
I’m still in the toddler stage-19 months
What is your previous sports/fitness background?
HS football, strength training
What is your favorite CrossFit WOD?
It’s a toss up between Grace and Helen, I hate running but I love KB swings and I feel my best time at a WOD was Grace.
Kelly….did I mention I hate running?
Your Fran time?
09/26/2011-7:13, I’m not in a hurry to beat that anytime soon!
What athlete (CrossFit or otherwise) do you admire most and why?
Everyone loves Rich!
What do you hope to accomplish by doing CrossFit?
Staying fit until my heart doesn’t beat, funny CrossFit may cause that!
Do you train for a specific purpose (ie, another sport)?
I train to be a better me, and to one day beat Shupe in a WOD!
What are your CrossFit goals?
FS 300+, DL 400+, maybe a sub 4 min Fran! (I have a lot of work to do)
Do you paleo or zone?
I eat lean and I try not to waste calories….unless we’re talking ice cream!
Would you rather do 100 burpees, 100 pullups or 100 squats?
100 squats, no question!
Lifting shoes or Vibram five fingers?
Right now, Inov-8s but that is going to change soon so Amie will get off of my butt about lifting shoes!
What is on your favorite CrossFit t-shirt?
RokFit- Pickup the bar
What do you do for warmup?
I like to row or run
What do you do for recovery?
I roll out and try to stay on top of my glutamine intake.
How often do you take rest days?
Usually 1 per week but that may need to be extended to 2!
What is the best piece of advice you’d give a new CrossFitter?
Dedicate 3 months, come in 3x per week, do work and you won’t be disappointed, I promise!
What CrossFit certs have you been to or hope to go to?
I hope to get level 1 soon and CrossFit kids, I totally want my kids in CF.
If you could have dinner with three CrossFit all-stars, who would it be?
Glassman, to ask why he started Crossfit, Froning , to ask about his mindset behind competion and training and his faith and Speal, he’s definitely a legend, I’d like to just pick his brain as an undersized guy in competion.
What do you like best about CrossFit Seven?
The people are great and it has great competitors and knowledge.
Post thoughts to comments.