Jane is one of those athletes that is a blast to watch!  She gives everything she has in every workout and refuses to quit.  When she 1st started at HITCF, I watched Jane work for almost 45 minutes to master a “real” pushup.  She’s now a pro at them!  A highly competitive tennis player, Jane uses CrossFit to up her game.  Wish we had more athletes like Jane!

1. In general, what is your background?

I love sports, the outdoors and will try just about anything.  I am also a musician, spend a lot of time at church and can even be found at the gun range on occasion.
2. Age, Occupation?
I am 33 and work for the cable company.  My job is database administrator, but in a nutshell, I make sure all our data gets imported and processed for reporting.

3. How did you find out about CrossFit and why did you start?

Brandon Simpson told me about crossfit.  I had worked out many a time in the past but wasn’t challenged by long boring workouts.  I saw the change crossfit brought for Brandon and I wanted a piece of that.

4. How has CrossFit changed your life, lifestyle, level of fitness?

I have always thought I was in pretty good shape.  Crossfit is very humbling for that reason.  It changed my life because I usually couldn’t move the next day.  HA!  But in all seriousness, my level of fitness has greatly increased.  I feel stronger and more confident now.

5. Name one goal and/or personal record you would like to accomplish through CrossFit?

30 Pushups without a break.  Maybe be brave and go for 50.  After that, I want to serve like Andy Roddick on the tennis court.

6. Favorite CrossFit moment so far?

When someone commented that my squat form had come so far from when I started.

7. What do you like most about HIT CrossFit?

Variety.  I am not bored when I work out and that says a lot.
8. Favorite WOD?
Can I pick Fran?  Because there’s this great YouTube video of a couple doing it in like 3 minutes.  All while Dolly Parton is inging.  What could be better?!?!?
Otherwise, I pick Cindy.
9. Least favorite WOD?
Danny
10. Favorite exercise?
Back squat
11. Least favorite exercise?
Burpees.  UGH!!

12. Favorite thing to do in the upstate for fun?

Play tennis.  I will take you all on!!!!

Wednesday is a rest day.  Rest.  Relax.  I’ll have the WOD for the AM Freaks on the board for tomorrow.

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The new cycle started today. We’ll be doing some of the lesser known auxillary strength exercises to spice things up a bit. Today is no exception; we’ll be doing some Sots presses to start with. A Sots press is simply an overhead squat where you stay at the bottom and shoulder press. It’s a great core exercise; keep your stomach tight, back tight and straight, lungs full. Start light and do several warm up sets. It’s a tough exercise and will take practice to master! You’ll also enjoy a Sagmiller METCON to top things off. Enjoy!

Don’t forget, looks like we’ll be moving Friday, December the 10th and Saturday, December 11th. Painting will be done the week of as well. We can use all the help we can get!

Tuesday’s WOD

Strength

Sots press – 3×5 – Go as heavy as you can

3x Max reps of pull-ups/ chin-ups

METCON

1 minute of: Front Squat (95/65)

2 minutes of: Calorie Row

3 minutes of: Ring Push-ups

2 minutes of: KB Swings (1.5/2 pood)

1 minute of: HSPU

Record number of reps.

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Jon hitting DB squat cleans

It’s a post Thanksgiving cycle we start Monday.  This 4 week MicroCycle will take us thru the holidays and into the New Year.  It will be a combination of specific strength exercises and some short, heavy, intense METCONS.  It also looks like we’ll be moving into a new place very soon.  Target date is 2nd weekend of December!   We’ll have a moving WOD/ Party and break this place in right.  Come in this week, get back into the swing of things and get that metabolism reved up for all of those holiday parties that are sure to be in the schedule!

Monday’s WOD

Walking lunges – 3 sets of 5 steps each leg with 50 – 60% of your 5RM back squat.  Go heavy but be smart

METCON

AMRAP 12

5 Rt. hand DB Snatch (55/30)

5 Box Jumps

5 Lt. hand DB Snatch

5 Burpees

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7 rounds for time:
5 deadlifts (275/225/185)
25 double unders

Now work off that meal!

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Happt Thanksgiving! In honor of this day of gorging ourselves, we will be doing “Karen”. A 150 wallballs to burn the calories you are about to consume, all at 10am! See you tomorrow!

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