Benchmark W.O.D. Friday 12/29/17


Benchmark W.O.D. Friday 12/29/17

Athlete Spotlight for December!

Name: Denise Vaughn

Hometown: Lamar, MO

Age: 29….30 next month (shhhh….)

When did you first start training at CrossFit Republic and what brought you to CFR?
My first day was September 9, 2013. A random couple from the restaurant I was working at, came in and told me about their workout they had just done.

Tell us about your sports & fitness background: 
No background in sports or fitness…I was in band and reading clubs in high school.

How did you first get exposed to CrossFit? 
The first time I heard the words crossfit was again, I was at work and the same couple I mentioned was explaining to me what they had just done, and I said that sounded like the stuff they do on The Biggest Loser and I was intrigued.

What was your first workout and how did it go? 
My first workout was a chipper workout that a member and friend named Steve wrote after Macy gave him permission, as part of his birthday present. It was awful! Running and wall balls and bear crawls….

Favorite Movement/Least Favorite Movement: 
Favorite: All barbell lifts. Cleans especially. And now ball slams.
Least: Jump rope. Air Bike.

What class time do you typically come to? 
Well I was going to the 9AM but just started the 6AM last week. It’s been a good change. And it’s good to get the workouts outta the way.

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? 
Lots of changes! Never thought I would be doing something like crossfit. Ever. Since starting crossfit I have done 5ks and even done a Marathon! Earlier this year I started the Nutrition program. I thought I was healthy just doing the workouts. Changing my eating habits has really changed up my performance during workouts and in life in general. Recently got 1st place in the Silver division of a Competition with my buddy Kristin.

How has combining Crossfit and our CFR nutrition program helped you in your fitness journey?
It had been a tremendous help! I can get through the workout at a better pace and with the RX weight most of the time I feel stronger even with weight loss. Hand stand pushups are much better. I have more stamina. Even getting out of bed is easier.

Please share with us any favorite CrossFit or CFR moments: 
Walking through the doors and always being greeted by a friendly face. And the family atmosphere, always having someone there to talk to and share your fears, troubles or joys with.

Any advice for people just getting started or new to CrossFit? 
It’s so easy to want to give up, to not go, to take it easy, but that won’t get you the results. Stick with it, sweat through it, pick yourself up and show off! Life is way too short to hold back! Apply yourself!!

*This is a great time to work on a very technical but functional lift.  Beyond finding your 1 rep max, use this as a time to get better at the clean and jerk!

Strength – 18 minutes

Find a 1 rep max Clean and Jerk

Benchmark WOD


For time…

30 Clean and Jerks 135/95


Post your 1 rep max clean and jerk and time of Grace!