Athlete Spotlight for May! – W.O.D. and Endurance Tuesday 6/4/19

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Athlete Spotlight for May! – W.O.D. and Endurance Tuesday 6/4/19

ATHLETE SPOTLIGHT FOR MAY!

PETER AND AMBER OTTOSON!

Name: Peter Ottoson

Hometown: Rapid City, SD

Age: 36


When did you first start training at CrossFit Republic and what brought you to CFR? -December 2017. I was looking for a change of scenery in my fitness journey.

Tell us about your sports & fitness background: -wrestling, football, and some track in high school.


How did you first get exposed to CrossFit? -my wife recommended I try it. She is fully to blame for this.


What was your first workout and how did it go? – I don’t remember my first WOD, but I do remember going WAY too heavy.


Favorite Movement/Least Favorite Movement: -favorite is thrusters-least favorite is the assault bike.


What class time do you typically come to?– 5 or 6 am


What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? – I was in decent shape coming into CFR but I have noticed an improvement in my conditioning.


Please share with us any favorite CrossFit or CFR moments: -my favorite are the challenging teams workouts.


Any advice for people just getting started or new to CrossFit?– I view CrossFit as more of a hobby or passion than going to a typical gym. Come to get better at the sport vs getting in shape. The changes in your body will happen when you just come and try to improve.


💥💥💥💥💥💥💥💥💥


Name: Amber Ottoson

Hometown: Spokane, Wa

Age: 34

When did you first start training at CrossFit Republic and what brought you to CFR? -December 2017. I wanted to share in Peter’s passion for CrossFit with a fresh start in a new gym. We had heard great things about CFR and were excited for a change in scenery.


Tell us about your sports & fitness background: -some youth sports and cheerleading in highschool. Most of my physical activity came from hard labor working on my father’s property back home in Washington.


How did you first get exposed to CrossFit? – I briefly dated a young man who was really into this thing called CrossFit. I went to an introductory class and couldn’t do a sit up without anchoring my feet.I suggested Peter try it out after we moved here, thinking he would love it. I knew he was super athletic and had some experience with weight lifting. He took to it in no time.


What was your first workout and how did it go? -my introductions to CrossFit weren’t the greatest. It hurt and I was discouraged. I don’t like doing things I’m not good at right away.


Favorite Movement/Least Favorite Movement: -Favorite is the ski erg-Least favorite are thrusters.


What class time do you typically come to?-9am or noon


What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? -It’s more compliments that others have given that make me realize that CrossFit has changed my body. Change is slow and hard to see every day. Changes I notice are numbers in the gym. Stronger, faster, etc. But never easier.


Please share with us any favorite CrossFit or CFR moments: -all the laughs. Cheering on your fellow athlete with a mixture of admiration, jealousy, and joy. There is the perfect mix of endorphins and competitiveness that I get leaving CFR that I love. -being able to compete with my husband is also something that I NEVER thought I would be able to do.


Any advice for people just getting started or new to CrossFit?-Don’t compare and have fun. It’s just exercise.


🎉🎉🎉🎉🎉🎉🎉🎉🎉


#AthleteSpotlight #HighFives #CFRFamily


DAILY MINDSET

“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)?

Goals can’t change us. They can’t even move us.
Reasons do.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. Reasons are what get us back to our feet, after we’ve been knocked down so hard, we don’t know our left from right.

It won’t be the easy times that define us – it will be the hard.
As we enter our day, let’s focus on why, truly why, we do the things we do. Not the what(the goal), but the true why. Goals can be beaten. Reasons, when true, are impenetrable.


Strength – 14 minutes

Find a heavy 6 rep front rack stationary lunge today.

*From the rack, complete 6 steps, 3 on each leg. R/L=2


Conditioning WOD – 20 minute cap

2 Rounds for time of…
200ft Single DB Walking Lunge 50/35
100 Double Unders
30/20 Calorie Bike
10 Tire Flips

WALKING LUNGE

  • Using a single DB, carry however desired as long as it doesn’t touch the ground, unless resting
  • Back knee touches and athletes will stand tall between each step, opening hips. No stutter stepping.
  • Cones are 25ft apart in middle of floor allowing room for double unders on outer perimeter. Double unders can always be done outside as well if desired
  • Scale by using no DB and focus on moving quickly with body weight only

DOUBLE UNDERS

  • Choose a variation you can complete in less than 2 minutes:
    • Reduce Reps
    • 2 Minutes of Practice
    • 150 Single Unders

BIKE

  • If unable to Bike:
    • Equal Cal Row
    • 600 Meter Run

TIRES
*Tires are mostly the same weight, with a couple exceptions. If you aren’t interested in scaling on these, whatever tire is available at the moment, just grab and flip it no matter what it might weigh
*You do not have to walk these. You can flip, then walk to the to the other side and flip back to stay in your own space if desired.

  • If raining, sub with 20 single arm DB cleans from ground (10 on each arm, and DB must touch ground each rep)*

LOGISTICS

  • Start athletes on different movements if short on bikes and tires
  • Place tires up front outside where we complete sled work, blocking off with cones to keep cars from parking in the area

DOUBLE UNDERS
Kiss the Heels
Our focus today on these three movements is the feet. When we jump rope, we want our heels to gently kiss the ground with each bound. If we stay on our toes the whole time without kissing the heel, our muscles stay contracted the whole time, which can cause some good fatigue or soreness. Allowing the heels to kiss the ground allows the muscles to contract and relax, which provides the nice stretch reflex that makes the bound easier.

Movement Prep
15 Seconds Bounds (No Rope)
15 Seconds Easy Single Unders
15 Seconds High Single Unders
15 Seconds Double Under Practice

Movement Substitutions
Reduce Reps
150 Single Unders
2 Minutes of Double Under Practice

BIKE
Ball of the Feet
When we bike, the focus turn from the heel to the front of the foot. The part of the foot we’re driving with here is the ball of the foot. We want to line up the ball of the foot with the middle of the pedal, putting the leg in a better position to create power. If the heel is centered on the pedal, you end up having to reach during the rotation. If the toes are centered on the pedal, it becomes more difficult to generate a good drive.

DB WALKING LUNGE
Whole Foot
Finally on the walking lunge, we’re putting both parts of the foot together. As we move forward, the whole foot should be involved in helping us stand up. A slight lean forward at the chest helps balance the weight across the foot. When the chest is too upright, we can have more weight in the heel. When the chest is too far forward, we can put too much weight in the toes. Chest slightly forward of the hips sets us up nicely to spread that weight evenly.

STRATEGY
WALKING LUNGES

  • This is our “recovery station” today
  • Find a steady pace and keep moving at a pace that allows you to be ready for bigger sets on the rope

DOUBLE UNDERS

  • Try to bite off bigger chunks today
  • We’re not going to “break” the other three movements, so be a little more aggressive here

BIKE

  • Find a moderately hard pace here knowing that you can keep moving on the lunges

TIRES

  • Find a steady flip rate. You may even use your rest to walk around the tire and flip it back and forth instead of walking with it. 10 flips is 10 flips. Just keep moving.

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.


CFR Endurance WOD – 35 minutes

3 rounds for time of…

400m Med or Slam Ball Run 20/10
100ft Med Ball Lunge (hold med ball however)
400m Row
10 Tire Flips
40 Double Unders

*if raining, sub the run with a 30/20 cal bike and tire flips with 20 single arm DB cleans 35/20 (10 each arm)