CrossFit Republic – CrossFit
June Athlete of the Month
Late to Wodify but still relevant!
Our June Athlete of the Month!
Name: David Tucker
Hometown: Republic, MO
Age: 44
1. When did you first start training at CrossFit Republic and what brought you to CFR?
I started training at CFR last May. So, it has been one year since I started. I needed a life change, and I needed to improve my health due to high blood pressure and basically just getting fat. Lol
2. Tell us about your sports & fitness background:
I played basketball in high school and in college. I have been an athlete my whole life and I was used to working out with a coach type of setting, so CrossFit was right up my alley.
3. How did you first get exposed to CrossFit?
I was told about CrossFit initially from Michael Battle, but I didn’t listen to his advice. It took me two years and high blood pressure to get me to really get my butt in gear and take it seriously.
4. What was your first workout and how did it go?
My first workout was the learn to class and it kicked my butt. I couldn’t walk up the stairs in my house for the first 2 weeks due to soreness.
5. Favorite Movement/Least Favorite Movement:
My favorite movement cleans, and my least favorite has to be snatches although I am warming up to the snatch movement now lol
6. What class time do you typically come to?
I typically attend the 6:30 class. Go Night Owls!
June Athlete of the Month Continued…
7. What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?
I have dropped over 60lbs in my first year and my lower back pain and overall aches and pains have gotten so much better. I can move again! I also have not had any issues with high blood pressure since starting CFR. I no longer feel lethargic and overall mental health has improved tremendously.
8. Please share with us any favorite CrossFit or CFR moments:
My favorite CF moment has to be competing in my first Barbell Games comp. Sooo much fun!
9. Any advice for people just getting started or new to CrossFit?
Advice I would give to someone considering or new to CrossFit is to just keep going. Stay consistent and do not compare your fitness journey to someone else’s. Your journey will have up’s and downs but your goals whatever they may be are obtainable. Just. Keep. Working. The community at CFR are so supportive and friendly so do not be scared to reach out for advice or just to talk. It helps. Oh and definitely look at changing your diet if you want to see progress!
10. Tell us about your favorite Phat Muscle Project supplement(s), and describe your daily supplement stack (if any):
My favorite Phat Muscle Project supplements are currently the Chocolate Ice Cream with Chocolate Sandwich Cookies Premium Blended Protein and basic creatine. #HARDtoKill Pre-Workout in the unicorn candy flavor. Ibuprofen….lots of Ibuprofen. Lol
Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)
Teams of 3 – Part 1 – 20 Minutes
As Many Rounds and Reps as Possible (splitting reps however desired) in 20 Minutes of…
60/48 Calorie Echo Bike
45′ Handstand Walk (Cones 15′ Apart)
30 Box Overs (24/20)
15 Power Snatches (155/105)
RX+: 185/125
Intermediate: 135/95
Scaled: 95/65
Beginner: 45/35 or Single Dumbbell Power Snatches
Teams of 2: 40/32 Cals, 30′ HSW, 20 Reps, 5 Reps
Team of 1: 20/16 Cals, 15′ HS, 10 Reps, 5 Reps
If all out of bikes, ski 1000/800 Meters
Intermediate Version
60/48 Calorie Echo Bike
9 Wall Walks or 6 Pike Box Walk Arounds
30 Box Overs (24/20)
15 Power Snatches (135/95)
Scaled Version
60/48 Calorie Echo Bike
90′ Double Dumbbell Overhead Walk or Bear Crawl (Challenging but Doable Weight) or 9 Box Pike Handstand Walks
30 Box Step Overs (24/20)
15 Power Snatches (95/65)
Part 2 – 5 Minutes (3 Rounds for weight)
Directly Into…
Build to a heavy 3 rep touch and go Power Snatch as a team.
Record all three weights