HERO W.O.D. Saturday 6/2/18 (no skills class)


HERO W.O.D. Saturday 6/2/18 (no skills class)

Athlete Spotlight for May!

Name: Jessica Allen

Hometown: Republic, MO

Age: 37

When did you start training at CrossFit Republic, and what brought you to CFR?

I received a punch card from my husband and kids for Mother’s Day in 2016. I started the learn-to classes in late May and was hooked.

Tell us about your sports & fitness background:

While I have always enjoyed sports, I was never very athletic. I ran track in junior high and my freshman year of high school. I was on the dance team and in the marching band’s color guard in high school as well.

How did you first get exposed to CrossFit?

My husband followed a few Games athletes on YouTube, and I was intrigued by the clips of past CrossFit games.

What was your 1st workout, and how did it go?

I don’t remember what my first workout was, but I do remember that I set up in the back at the old building near the 1st childcare room. My kids were cheering me on, and I felt so proud of myself when I finished…until I dropped the barbell on my toe while removing a plate! 1st workout, 1st injury.

Favorite Movement/Least Favorite Movement?

Back squat is probably my favorite to work on, but in a WOD I like to see ball slams, burpees, squats, and tire flips. I dislike snatches with a passion!

What class time do you typically come to?

I’m usually at the 4:30, 5:30, and 7:30 during the school year. Over summer break, I like to come at 9.

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?

The biggest/best change has not been a physical one. My self-confidence was low when I joined CFR. I doubted myself and feared failure. Over the past two years I’ve discovered a strength and confidence I didn’t know I had in me.

Physically, my body is more toned. It’s hard to describe, but after a few months I just felt stronger. Even though I hadn’t made much progress in the gym my body felt alive. After two years at CFR I’m stronger than have ever been, and I have done things I never thought I would be able to do. As someone with an autoimmune disease, I know all too well what it is like to have your body fail you (literally). I will never take this life of fitness for granted.

Any advice for people just getting started or new to CrossFit?

Do your best and forget the rest! You do you and don’t worry about anyone else. We are all on our own journey. CFR is a family, and we will be there to encourage, push, and cheer you on every step of the way.

*No skills class today at 10am – 10:30am due to the length of this Hero Workout.*

If you aren’t familiar with Hero workouts, they are named after and designed to honor the lives of our fallen soldiers or first responders and the sacrifices they and their families have made fighting for our country and defending our freedoms.

These workouts are typically more skilled, have heavier weights, or have more volume than a typical workout.

If you find that you are feeling sorry for yourself during the WOD, this is where you think about what they and their family have been through, and humbly do your best to finish it.

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.


*Coaches – if large class, athletes will not be able to have 2 separate bars.  Aim for athletes to have the same bar for cleans and overhead pressing BUT share a deadlift bar with 1 or 2 others people.

*Coaches- look at starting athletes in 2 groups. One group at Deadlift and the other at shoulder to overhead

Two rounds for time of:
24 Deadlifts 275/185
24 Box jumps 24/20
24 Wall Balls 20/14
24 Shoulder to Overhead 135/95
24 Box jumps
24 Wall Balls
24 Cleans 135/95

Post total times.