Athlete Spotlight! W.O.D. and Endurance Thursday 11/19/18

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Nov

Athlete Spotlight! W.O.D. and Endurance Thursday 11/19/18

Athlete Spotlight for November!

Name: Amanda M. Jeane

Hometown: Amarillo, TX

Age: 36

When did you first start training at CrossFit Republic and what brought you to CFR? 
I started CFR with a bring a friend day. Candice and Steve Ehase invited me. They thought it would be a fit for me and I never looked back. I was personal training at another gym, alternated that with the Learn To Crossfit class for 2 months, but then I canceled everything and switched fulltime to CFR Jan. 1 of 2018!

Tell us about your sports & fitness background: 
This is what’s funny. I don’t have a sports and fitness background. I was the orchestra dork in high school.

What was your first workout and how did it go? 
Lol. A hero workout, honoring our fallen soldiers. Sink or swim right? It was tough. I couldn’t breathe – I could not keep up – and there was a ton of running. I remember Jessica Russell was my partner and she never let me quit and ran the last round with me. Sara K. coached and was encouraging in all the “I can’t do this yet” moments. I knew I could find a way with people like that.

Favorite Movement/Least Favorite Movement: 
Favorite – Snatch and power clean. Least – Deadlift. I know, unCrossfit like. Lol

What class time do you typically come to? 
I am a #teamnightowl all the way. 7:30PM. But I love Saturdays and getting to see everyone I normally miss.

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? 
Wow, what hasn’t changed? I have loss of fat, increase of muscle, increase in endurance, and strength I never knew I had. One of the biggest mountains for me has been my mental game. Speaking positively to myself, going into a workout knowing I can do this and not defeating myself before the clock even starts. Nutrition coaching with CFR’s Form & Fuel nutrition program has brought so much to my journey as well, mentally and physically.

Please share with us any favorite CrossFit or CFR moments: 
Hands down and one I share often – doing the worldwide Crossfit Open last year, 60 days into full time Crossfit. I still wasn’t sure of myself, most of the moves, and the thought of being competitive was this cool idea and something other people did. I remember one workout, burpee central, and I couldn’t breathe and just wanted to quit. Coach Chris Crosby stayed beside me the whole time, but in that moment, he said, “This is it. This is that moment you quit or you keep moving. It will define you as a crossfitter for the rest of life. What are you going to do?” And I kept moving. It was slow, and it was ugly, but I kept moving. Kassi Glassman was my judge – and she had this huge smile and said, “You just won that round.” Every time something hurts – or is new – or I get frustrated – I go back to that memory, and I kick it up.

Any advice for people just getting started or new to CrossFit? 
Trust the process, trust your coach, and be honest. Don’t be afraid to modify, and don’t be afraid to ask questions over and over. Run your race, but come in knowing you can do this. It may be ugly, and it may be slower than the person next to me, but I can do this. Just don’t fear the process, the pain (good pain), or the growth. It’s going to change so much more than just the hour in the box. And embrace the CFR community. No one is judging you, I promise, and tell the voice in your head to be quiet unless he/she has something nice to say. Lol. 

Skill/Core Accessory – 15 minutes

*Not for time, just achieve all work before 15 minutes is up

*Score is whether you achieved RX or scaled, then list the weight you used on both movements

3 Sets: 50ft Double Kettlebell Overhead Walking Lunge 55/35
2 Sets: 1 Minute Double Kettlebell Front Rack Hold 55/35 (try not to break)

*On front rack hold, you may not rest them on top of your shoulder.  Note the picture below.

Strength/Conditioning WOD – 20 min running clock

*Coaches – show athletes how to spot each other on the bench press

0:00 – 15:00, Every 3rd minute complete…

Max reps bench press in 1 minute 155/105 (5 sets)

*Between each set, if you have a partner, make sure to spot them if needed, so it is a safe lift to failure each minute.

*Example – 0:00 – 1:00 max bench press, rest 1:00 – 3:00.  3:00-4:00 max bench press, rest 4:00 – 6:00 and so on…

*We have 10 benches throughout the gym. If a larger class, partner up with 2 or so people and they can go on the next minute or half minute after you, as long as they go every 3rd minute as well.  Just be sure there is time to switch out weights if needed.

17:00 – 19:00 Complete max reps weighted med ball Abmat situps 20/14 (med ball on chest entire time)

19:00 – 20:00  Core Finisher – not for score –  Max hollow rocks (Video Below)

*Scale situps by using a lighter weight, no med ball, OR crunches only

Post 3 scores.   RX or scaled, then list the weight you used on both movements on core, total max reps bench, and max reps weighted abmat situps

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 35 MIN CAP

As many rounds + reps as possible in 35 minutes of…

10 Single DB overhead stationary lunge R/L = 2  35/25

15 Hand Release Pushups

20/14 Calorie Row (male/female)

25 Hollow Rocks (video below)

30 second Double KB Front Rack Hold 55/35 (accumulated 30 sec)

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