WOD – March 4, 2013

Athlete of the Week

Each week we will be highlighting one of our athletes here on the website!  We will post a few pics and ask them some questions so you can get to know them better!

brent pushups   brent pullup (2)brent front squatbrent deadliftbrent cleanbrent push press

Name: Brent

Age: 42..

Occupation/what you do for a living: I.T./ cox commercial installer 

Single or Married: single

What are your PR’s on – Fran:  6:08 grrr            Clean n Jerk:  170                  Cindy: 20 rounds

Did or do you play any sports/hobbies other than CrossFit? I’ve trained in martial arts and MMA pretty extensively over the last 15 years, along with mountain bike racing, but right now focused only on CrossFit!

Favorite workout music: the Bronx…or anything heavy, but it all works!

How long have you been crossfitting? on and off for 4 years.. but totally committed this last year

How did you get started at SCCF? With Billy and Shain in their garage ..OG

Favorite movement: burpees

Favorite workout: Filthy Fifty

Least favorite movement:  squats..

Why do you train at SCCF? To train like a professional athlete,and to be able to focus intently on an activity that puts me in the now.( the ability to forget about all things in the world except the next rep). Total stress reliever

How has CrossFit improved your life?  Too many ways to count. Not only am I in the best condition I’ve ever been, but I now have a healthy eating strategy that has tremendously improved my life. I also have a great group of people whom I consider family to train with daily that I compete against and root for at the same time.

What is your biggest achievement since you started/ what you are most proud of?  I am most proud of the progress I have made after having major knee surgery in January of 2012. I had an opening wedge medial osteotomy,which involved having my MCL repaired, 1 titanium rod,3 pins,and  2 inches of some guys tibia put in my leg cuz I beat the hell out of my old knee. (getting old sucks).The fact that every single trainer in your gym has had my best interest in mind while I’ve rehabbed my knee, has helped me come along way in a short period of time, and a lot of my progress was due to the watchful eye of your coaches.

What are your fitness goals for this year? 300 back squat.,225 clean jerk and a back flip!! ohh and to beat Billy in anything!!!


Work Out of the Day

Clean and Jerk 1-1-1-1-1-1-1


“Open Ladder”

Proceed through the sequence below completing as many reps as possible in 12 minutes of:

30 clean n jerks, 95/65lbs

30 clean n jerks, 155/95lbs

30 clean n jerks, 185lbs/115lbs

30 clean n jerks, 225/135lbs

Post total reps to beyond the whiteboard.


Metcon Workout

5 rounds for time of:

30 air squats

15 kb swings, 53/35lbs

7 burpee box jumps

Post time to beyond the whiteboard.

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