Tell us about your sports and fitness background?

I didn’t really play any sports at school until I was 14. Then I started playing rugby, cricket and a bit of social hockey. Nothing serious.

What’s your profession?

Warehouse manager for a website. Hopefully join police this year.

How did you get involved in CrossFit?

Got told by a friend to come along before it was opened as a gym and loved it so started as soon as it opened.

Do you remember what your first WOD was?

Not sure. Something that would probably look easy now but was NOT at the time.

When did you start coming to AndFit?

When it opened in late 2011.

What is your favorite WOD/Movement(s)? Least favorite?

Favorite: Snatch, Double unders Least: Front squats, Thrusters

What are your short term and long term goals of CrossFit?

Short Term: Do all the workouts in the open this year RX.

Long term: Snatch 100kg haha

What is your biggest accomplishment in CrossFit so far?

Little things like: my first ring dip, muscle up, HSPU. All these movements looked impossible a year ago and now I can do them.

What is something that we don’t know about you?  (Interesting fact, accomplishment you are proud of, obscure/unique talent, funny story, etc.)

I pretty much have to go to the toilet every time before a WOD. I don’t know if it’s the nerves or what.

Any advice for people just getting started?

Do your best. DONT COMPARE. Work hard. Celebrate the small things you achieve. Beat your last Fran time.

Skill:

 HSPU

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Strength:

Push Press

5 – 5 – 5 – 5 – 5

*Goal is to find a 5RM

*Use your 5RM Strict press from the 16th of Jan as a guide for a starting weight.

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WOD

Double TABATA

KB Snatch & Jumping lunges

Strenght:

Thruster

2 – 2 – 2 – 2 – 2

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WOD:

 WOD together Wednesday

 In teams of 2, 15 MIN AMRAP, one partner works at a time:

150 double unders
100 kettlebell swings 53/35
75 wall balls
50 abmat situps
25 burpees 

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Strength:

Sumo Deadlift

3 – 3 – 3 – 3 – 3

*Rest exactly 60 seconds between sets. Needs to be 5 heavy working sets.

WOD:

Benchmark Tuesday

“Chelsea”

30 rounds, 30 minutes:
5 Pull ups
10 Push ups
15 Squats

*If you fail to complete a round within the given minute you don’t get to count that round and you are forced to sit out and rest the following minute.

How did you get involved in CrossFit?

Dirk and Nathan kept on telling me about this CrossFit thing,  so a few months later i had to check it out for myself. 

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Strength:

3 – 3 – 3 – 3 – 3

Clean and Jerk

*Needs to be 5 heavy working sets with the option of hitting a 3RM

*Use your 5RM Clean from the 9th Jan as guide for starting weight.

FREE TRIAL WORKOUT AT 8AM. COME AND TRY CROSSFIT!

Only do Angie today if you missed it last Tuesday. 

‘Angie’

For time:

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

or

‘Nicole’

20min AMRAP

400m run

Max pull ups

*Score equals total pull ups