Wednesday is a rest day for those that follow the regular programming. For the AM crew, I post Thursday’s WOD for them on Wednesday. So, here you go!
Wednesday AM and Thursday’s WOD
Squat Cleans – 8/5/5/3/3
Power Snatch – 8/5/5/3/3
GHD Situps – 20/20/20
Weighted Back Extentions (45/25) – 10/10/10
I follow several different CF Affiliates blogs for ideas on WOD’s, to see what they are doing that seems to be working and for ideas on how to make our box a better box. One of the sites I follow is CrossFit Integrity out of Charleston, SC. I’ve worked out there while visiting my brother and have met the owner, Brian and one of the trainers, Nigel, several times at other CF functions and they are some cool guys. One of the things Brian does is to feature one of their athletes every so often. I’ve decided to copy their idea and start it off by featuring Lea Smith. Lea came to us several months ago after trying several different “fitness” programs and has seemed to find her groove at HITCF! She has made such great progress, has decreased her body fat %, increased her lean muscle mass and has gotten a tons more stronger! We are super stoked to have you as an athlete, Lea! Here’s her profile:
> 1. In general, what is your background?
I was born and raised in Simpsonville, SC. I have a bachelor’s degree from Presbyterian College in English. I have an awesome family and God is great 
> 2. Age, Occupation?
I’m 23 and currently a graduate student at Converse College (getting my masters to teach high school English!)
> 3. How did you find out about CrossFit and why did you start?
I found out about CrossFit through my friend John Hubbard. He had been a member of HIT for a while, and after months of convincing (with others helping) I finally decided to give CF a try!
> 4. How has CrossFit changed your life, lifestyle, level of fitness?
CrossFit has given me more will-power and determination. I’ve always been goal-oriented, but CF redefined “goal-oriented” and made me want to not only reach, but surpass, my preset goals. CF has also made me a more fit person and, through CF, I’ve discovered that I CAN do those things I thought I couldn’t! My level of fitness has increased greatly, I never knew how bad it sucked until I started CF! Even when I’m having an awful day, I can go to the gym, do a crazy WOD, and still feel like part of the day was salvaged (although my body might disagree with me at that moment)!
> 5. Name one goal and/or personal record you would like to accomplish
> through CrossFit?
Since, I’ve already accomplished my goal of a real push-up, my new goal to accomplish is a real pull-up!
> 6. Favorite CrossFit moment so far?
Favorite CF moment so far (there are quite a few) is finally achieving BIG GIRL BOX JUMPS (in a WOD)!!!
> 7. What do you like most about HIT CrossFit?
What I like the absolute most about HIT CF is the support of everyone else at the gym. We’re like a big family (that LOVES to workout) and everyone cheers on one another!
> 8. Favorite WOD?
“Cindy” is always a good WOD or anything that doesn’t involve too many of my “least favorite exercies”
> 9. Least favorite WOD?
Probably the Hero workout “AdamBrown” or “Hansen”
> 10. Favorite exercise?
I really like push-ups and I’m starting to like dead lifts and split jerks!
> 11. Least favorite exercise?
Hmm, difficult choice! Probably either wall balls, burpees, or squat clean thrusters!
> 12. Favorite thing to do in the upstate for fun?
SHOP (although its not the best in the upstate), anything downtown Greenville, or anything not related to schoolwork!
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