Friday 10/11/13
Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of workouts and prepare for today’s WOD.
WOD
307 Throwdown Workout 2
12 minutes to complete:
50 Deadlifts 225/155
Run 200m
50 Toes-2-Bar
Run 200m
50 Overhead Squats 135/95
Run 200m
Max Effort Muscle-Ups
This is a partner WOD. Partners may be 2 males, 2 females or a mix of 1 each. You may split up the reps as much as you’d like but runs must be completed as a team. If you do not have a partner you can cut the prescribed reps in half.
Basics
12 Minutes to complete:
50 Kettlebell Swings
Run 200m
50 Flutter Kicks
Run 200m
50 Goblet Squats
Run 200m
Max Effort Pull-Ups
This is a partner WOD. Partners may be 2 males, 2 females or a mix of 1 each. You may split up the reps as much as you’d like but runs must be completed as a team. If you do not have a partner you can cut the prescribed reps in half.
Athlete Spotlight
Name? Jenny Hall
Nickname? Jen
Age? 24
Occupation? Law Student
Hometown? Cheyenne WY
Favorite WOD? Helen (I’ll take anything with running!)
Favorite Lift? Clean and Jerk
How long CrossFitting? I’ve been crossfitting for 1 year and 3 months.
What WOD time do you come to most? I usually can only make it to Friday @ 5 and Womens/Open Gym because I’m over in Laramie going to school during the week, but I go to CrossFit 7220 during the week. This summer when I was home I went to 5:30AM and I give those guys a lot of credit! It is not easy to wake up that early and want to workout!
How did you find CrossFit? Coach Chris is my big brother! He got me into CFF.
Athletic Background? I played basketball and tennis in high school. In college I did Insanity. Twice.
How has CF changed your life? CrossFit has changed my life in so many ways! I got into CrossFit after my first year of law school. In law school, the whole first year is geared towards weeding out the weak. They try to break you down to see if you can handle the stress and the pressure. It’s kind of like a mental hunger games. My confidence was pretty well shot after that. I had completely lost my mental edge. Once I started doing CrossFit, I saw myself getting stronger and faster. Slowly, I started to regain the confidence I had lost. CrossFit has also changed the relationship I have with my brother Chris. Growing up, we weren’t very close. The only thing we had in common was that we were both the troublemakers in our family. We are both equally responsible for the gray hair in our dad’s beard. Out of all the things I love about CrossFit, the thing I love most is my brother. Chris is so passionate about CrossFit. He cares do much about every athlete and about the whole community of CrossFit in general. CrossFit has not only given us something in common but has made us closer than ever. I try to push myself harder in every WOD because I want to make Chris as proud of me as I am of him. CrossFit has also changed my life physically. I am doing things now that a year ago I never thought I could. I finally got Double Unders and officially did my first kipping pull-up this last week! I can lift heavier than I ever thought I could and I am actually a better runner now than I was in high school!
What motivates you? Myself. I am definitely my toughest critic. There have only been a few WODs I’ve walked away from happy with my results. But that is ok! I like to push myself and I can only do that if I’m never satisfied.
What inspires you? All the women who do CrossFit at CFF. I mean there are moms and even grandmas (shout out to Phyllis!) who find the time in their days to workout. I tell myself if women like Sara Hall can make time for a WOD, then I definitely can. The women at CFF are seriously hardcore. Those ladies are definitely inspiring!
One goal CrossFit will help you attain? I want to be able to lift prescribed weight in WODs. I’m getting closer!
Hobbies outside of the box? Spending time with my family (especially my nephews Caden and Cash), playing dodgeball, going to movies, 4-wheeling, snowboarding, and sleeping whenever my schedule allows it.
Favorite healthy food? Fruit salad
Favorite treat food? Key Lime Pie
Something about you that would surprise us? My first name is Mary. It’s a family thing.
Advice to newbies? Don’t be intimidated! All of us started out the same way!
Favorite WOD song? People are gonna hate me for this but I like “Sally Up, Sally Down”. But just the song! Not the warm-up!
Max deadlift? #155 (Not my favorite)
Max clean? #115
Max shoulder press? #105
Max back squat? #130
Fran time? 8:48
Grace time? 4:19
Helen time? 11:06
Have you met Pukie? No but I have come pretty close!
Most memorable moment at the box? I loved the day we did the Hero WOD for Victoria Lee Soto, one of the teachers killed in the Sandy Hook shooting in Connecticut. I’ve never seen people push as hard as they did that day. It made me so proud to be a part of the CFF community!
Written by:
Just Paleo