Friday 10/18/13
Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of workouts and prepare for today’s WOD
WOD
For time:
10 Back Squats 205/145 (no racks)
50 Double Unders
10 Handstand Push-Ups
10 Front Squats 185/125
50 Double Unders
10 Handstand Push-Ups
10 Overhead Squats 135/95
50 Double Unders
10 Handstand Push-Ups
Basics
3 Rounds For Time of:
30 Squats
100 Single Unders
20 Sit-Ups
Athlete Spotlight
Name? Allison McCown
Nickname? Alli
Age? 26
Occupation? Academic Advisor at LCCC
Hometown, state? Cheyenne, WY
Favorite WOD? I’m not sure…Diane is my favorite girl, but probably not my favorite overall WOD
Favorite lift? Deadlift!!
How long CrossFitting? About a year and a half, maybe a little less?
What time do you come to most? 6:30/7 PM
How did you find CF? My then-fiance (now husband…aka Coach Andrew) discovered it when he was deployed in Afghanistan and loved it, so he wanted me to try it with him…I did, and we haven’t turned back!
Athletic background? I have never been very athletic. I was on swim team throughout elementary and junior high school, but didn’t swim in high school. I always loved swimming, though. I played one season of JV tennis in high school but didn’t stick with that either. CrossFit is the first athletic endeavor I’ve really stuck with since junior high!
How has CF changed your life? It has gotten me active, which I am really happy about – I feel like I am taking a role in my health by moving my body regularly! Also, I have gotten over my former “I’m not coordinated enough to do athletic things” attitude…I am actually a lot more coordinated than I thought (or maybe CF has made me more coordinated!). I’ve done things I never thought I would – I ran a half marathon, I can run 5Ks without “training” for them, I’ve discovered that I love lifting weights. I have more confidence in everyday life, and just feeling and knowing that I am so much stronger than people might think gives me a lot of pride!
What motivates/inspires you? Feeling stronger and healthier, and knowing that I am responsible for that – that helps to keep me going! The community and the friendships I have made through CF are also huge sources of inspiration – whether it’s dragging myself to a class when I don’t want to because someone is counting on me to be there, or seeing what others are achieving and pushing myself to get over my hurdles to do the same thing!
Name one goal CF will help you attain? Pull-ups and handstand push-ups! Ok, those are just CF goals, but I know CF will help me to get them! I guess, also, run a 5K without having to walk at all. : )
Hobbies outside of the box? Spending time with my husband, riding my bike, reading, knitting, cooking, traveling, spending time with my family, and friends
Fav healthy food? I like seafood. And Brussels sprouts!
Fav treat food? Popcorn! I would eat it every day.
Name something about you that would surprise us? I used to be very involved in music, and I loved playing bluegrass music – I know how to play the fiddle and the banjo! (Or at least, I used to…I haven’t touched either in years!)
Advice for newbies? Ask questions and focus on learning technique and form, before trying to push yourself to be as fast or as strong as everyone else! Don’t be afraid to ask questions if you don’t understand something – there is always time to make sure that you are confident in what you’re doing so you don’t get hurt! Use the community aspect to help you – keep you accountable, motivate you, whatever you need – meet and talk to people! We are nice, even if we make mean scary lifting faces! : )
Fav WOD Song? When I’m doing a big, heavy lift, like for a 1 RM, I like “Single Ladies” by Beyoncé . Other than that, I like upbeat dance/electro music, or Sara Janes’ “Chick Music”, or angry heavy metal…so really, mostly anything!
Max DL? 305#
Max Clean? 105#
Max shoulder press? I think 85#
Max back squat? 205#
Fran time? 6:43, scaled
Grace time? Not sure
Helen time? Not sure
Have you met Pukie? I’ve come close, but no!
Written by:
Just Paleo