A. 20 Minutes to build up to a heavy Deadlift single
B. 12 Minute EMOM:
Odd: 5 Deadlifts at 75% of 1RM deadlift from Part A
Even: 10 Box Jumps (24/20)
*Advanced 80%, 15 Box Jumps
We will be doing our 4th of July WOD throughout the day on Thursday, July 3rd. We will be closed for the holiday on July 4th. Saturday and Sunday there will be 10am classes.
ATHLETE SPOTLIGHT: Jake Fochs
1. What was your fitness level like when you started CrossFit? Athletic background, diet, workout routine etc?
When I started CrossFit, I was pretty much starting from scratch. I grew up playing ice hockey in the Midwest from the age of three through high school. I tried to maintain an active lifestyle throughout most of my college career and would work out a few times a week at the local 24 hour fitness. However, I did not keep up a work out schedule or healthy eating habits during my senior year of college. I definitely gained the "senior 40" instead of the "Freshman 15."
2. You recently competed in a partner competition. Can you briefly describe that experience?
It was great! When I walked into the gym two years ago, I never thought I would sign up for a competition. I enjoyed all the prep work we did up until Deadly Duos. The atmosphere at the competition was amazing. it definitely made the overall experience better. Adam was a great partner. I think we both agree that we will never be pushing a prowler for three minutes ever again though. Starting out with a partner competition gave me the confidence to sign up for a future individual intermediate competition.
3. What has been the biggest change you've seen in your life since starting CrossFit?
My overall health has been the biggest change. I eat better because I am more aware how foods make me feel. Eating junk does not help my workouts the next day. I am just more active overall too.
4. You rarely miss a day at the gym. Any tips on how you stay so consistent with your routine?
I plan the workouts into my schedule each week. That way I do not have an excuse not to get the gym.
Favorite parking spot: Back lot, third parking spot from the right, backed in.
Chalk or no chalk: Some chalk for pull-ups and toes to bar.
Favorite movement: Overhead Squat
Least favorite movement: Wall Balls
What your non-crossfttting friends say about you: My non-crossfitting friends say I am pretty intense about CrossFit. They know I am at the gym almost everyday. A few of my friends were able to attend the Deadly Duos competition to cheer me on. They said is completely changed their view on CrossFit.
Cheat meal: Queso Burrito from Qdoba with extra queso.
Favorite WOD: Cindy