WOD for Monday, March 27, 2017

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Snatch

Performance and Fitness:

5 Min Skill

15 Min work to heavy single

Part 2 – Conditioning:

Weekend At Bernie’s

Performance:

3 Rounds for time
400m Run
10 Deads 225/155
15 Box Jump 24/20

Fitness:

3 Rounds for time
400m Run
10 Deads RPE 6
15 Box Jump

 

Isidro Juarez – Athlete of the Month – March ’17

[vc_row][vc_column width=”1/2″][mk_fancy_title size=”18″ font_family=”none”]Isidro Juarez

Athlete of the Month

March 2017[/mk_fancy_title][vc_column_text]Isidro was chosen as the March Athlete of the Month.  In the 18 months he has been a part of the CFC Family, he has been a consistent and positive member of the community.  He shows up ready to work and is always looking to improve.[/vc_column_text][/vc_column][vc_column width=”1/2″][mk_padding_divider size=”80″][mk_image src=”https://chattahoocheestrong.com/wp-content/uploads/2017/01/Isidro-2.jpeg”][mk_image src=”https://chattahoocheestrong.com/wp-content/uploads/2017/01/Isidro-1.jpeg”][/vc_column][/vc_row][vc_row][vc_column][vc_tta_accordion][vc_tta_section title=”Tell us about yourself” tab_id=”1469594390662-a7123e44-4fd0″][vc_column_text]

I’m Isidro Juarez .  I am 36  and am the general manager of my own business.

[/vc_column_text][/vc_tta_section][vc_tta_section title=”What made you want to start Crossfit?” tab_id=”1469594390725-b9837849-dacd”][vc_column_text]

I played soccer and I wanted to use CrossFit as a way to gain strength and power. I do CrossFit now because I got to  like it more and now it’s just a part of my life.

[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT WERE YOUR THOUGHTS AFTER YOUR 1st WOD?” tab_id=”1469594471501-461e9874-9c08″][vc_column_text]

I believed CrossFit wasn’t for me.

.[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT DO YOU ENJOY MOST ABOUT CROSSFIT?” tab_id=”1469594471298-63617ca8-25ad”][vc_column_text]

I enjoy doing the WODs the most.

[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT IS YOUR PROUDEST CROSSFIT MOMENT?” tab_id=”1469594471134-ab90d568-2c18″][vc_column_text]

My proudest moment would be learning to efficiently perform power cleans.

[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT IS YOUR FAVORITE MOVEMENT/LIFT? LEAST FAVORITE?” tab_id=”1469594470928-66d13994-2cb3″][vc_column_text]

My favorite moment would be pull ups and my least favorite is the snatch.

[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT IS YOUR FAVORITE WOD? LEAST FAVORITE?” tab_id=”1469594470765-823cec25-eeb2″][vc_column_text]

My favorite WOD is OC Throwdown , and least favorite is Mary.

[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT ARE YOUR CROSSFIT GOALS? HOW CLOSE ARE YOU TO REACHING THEM?” tab_id=”1469594470616-cd8b7ad3-66ba”][vc_column_text]

My goal is to be in a good physical shape. I think i would need 35% more to be satisfied.

[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT IMPACT HAS CFC HAD ON YOUR LIFE, IN AND OUT OF THE GYM?” tab_id=”1469594470387-aa23545a-de96″][vc_column_text]

Inside the gym, I forget about my problems and it relieves stress for me. Outside the gym, I feel healthier and strong.

.[/vc_column_text][/vc_tta_section][vc_tta_section title=” WHEN YOU ARE NOT CROSSFITTING, WHAT IS YOUR FAVORITE THING TO DO?” tab_id=”1469594470208-c3785b5d-522f”][vc_column_text]

Spending time working on and fixing my trucks.

[/vc_column_text][/vc_tta_section][vc_tta_section title=”HOW HAS CROSSFIT MADE YOU FEEL MORE PREPARED FOR LIFE?” tab_id=”1469594470022-d2bed8de-b44e”][vc_column_text]

Pushing me to be more productive throughout my day.

[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT ADVICE WOULD YOU GIVE TO SOMEONE NEW TO CROSSFIT OR THINKING OF GIVING CFC A TRY?” tab_id=”1469594469220-ed633b31-7ccb”][vc_column_text]

To always make time for at least an hour in CrossFit. I’ve tried other sports and the most I’ve liked is CrossFit.

[/vc_column_text][/vc_tta_section][vc_tta_section title=”ANYTHING ELSE THAT YOU WOULD LIKE TO ADD?” tab_id=”1469796131808-e69f86be-e3a5″][vc_column_text]

[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row]

WOD for Thursday, January 26, 2017

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Deadlift

Performance and Fitness:

5 min to work to 75%

3 EMOM 10

Part 2 – Conditioning:

“Odd Objects”

Performance:

For weight and reps:

On a 15 min clock:

@ 0:00

6 TGU Alternating

@ 3:00

AMRAP 10

10 American Swing

10 Toes to Bar

10 Rack Squat

@ 15:00

6 TGU Alternating

Fitness:

For weight and reps:

On a 15 min clock:

@ 0:00

6 TGU Alternating

@ 3:00

AMRAP 10

10 American Swing

10 Toes to Bar Progression

10 Rack Squat

@ 15:00

6 TGU Alternating

 

WOD for Wednesday, January 25, 2017

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Snatch

Performance:

5×1 55-65-75-80-85%

3×1 90%

Fitness:

Work up to a double RPE 8

Part 2 – Conditioning:

The Acquittal

Performance:

For Time

400m run

30 Power Snatch 75/55

400m run

30 Power Snatch 95/65

400m run

Fitness:

For Time

400m run

30 Power Snatch RPE 4

400m run

30 Power Snatch RPE 5

400m run

 

WOD for Tuesday, January 24, 2017

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Back Squat

Performance:

1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%

**Rest 90 sec MAX

Fitness:

9×3 Climbing

 

Part 2 – Conditioning:

“Spellbound”

Performance:

For Time:

15-12-9-6-3

Handstand Walk Meters/HSPU

Box Jump 30/24

Fitness:

For Time:

15-12-9-6-3

HSPU Progression

Box Jump AHAP

 

WOD for Monday, January 23, 2017

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Clean and Jerk

Performance:

6×1 @  55-65-75-80-85%

3×1 @ 90%

Fitness:

6×2 Climbing to an RPE 8

Part 2 – Conditioning:

“Six And A Half Dozen”

Performance:

AMRAP 6

3 Power Clean 135/95

3 Hang Squat Clean 135/95

3 Squat Clean 135/95

-rest 3 min-

AMRAP 6

3 TTB

3 Pull up

3 Bar Muscle up

**If you want to do Performance but dont have MU you can sub burpee Pull up 1:1

Fitness:

AMRAP 6

3 Power Clean RPE 7

3 Hang Squat Clean RPE 7

3 Squat Clean RPE 7

-rest 3 min-

AMRAP 6

9 Sit up

6 Ring Row

3 Burpee

 

 

WOD for Saturday, January 21, 2017

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Front Squat

Performance and Fitness:

25 min to hit a heavy single

Part 2 – Conditioning:

“2-fer Friday”

Performance:

AMRAP 10

10 2-fer-1 Wall Ball 20/14

10 KB High Pull 24/16

Fitness:

AMRAP 10

10 2-fer-1 Wall Ball

10 KB High Pull

**2-fer WB is two squats for every throw.