W.O.D. Monday 4/30/18


W.O.D. Monday 4/30/18

Athlete Spotlight for April!

Name: Tychus Andrew Mccoy

Hometown: Fair Grove/Springfield area

Age: 26

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

I first started at CFR in August of 2017. I was looking for a change in my gym/fitness routine.

Tell us about your sports & fitness background:

I never really played any organized sports growing up. I joined the Marine Corps when I was 17 and that really started my love for fitness and working out. I have basically always gone to a gym of some kind since then. I currently play for Springfield Rugby Football Club. And as a shameless plug -if anyone is ever interested in playing, feel free to get ahold of me. We are always recruiting:)

How did you first get exposed to CrossFit?

I’ve always kinda known about it but had never been to a gym or a WOD.

What was your first workout and how did it go?

I don’t remember my first work out at all. The one workout I remember after joining was the Bring Sally Up WOD. That workout really woke me up to the fact that there is a difference between being strong and being fit. Now that I’ve been doing this for a little while, I wouldn’t mind seeing that WOD again just to see if I have improved.

Favorite Movement: Cleans, Snatches, Deadlifts, Squats, and anything heavy.

Least Favorite: Running, especially with a medball

What class time do you typically come to?

I go to 5am on the front half of the week and 430 pm on the weekends.

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

A lot of everything good!!!!!!! I mean I have thinned out a lot and have a lot more defined muscles that I can see. I’m a lot more conscious about the foods I put in my body. Like after a good week at the gym, I don’t want to ruin all the gains by eating junk on the weekend which is what used to happen. My endurance has gotten 5x better for playing rugby, which is where I notice it the most.

Please share with us any favorite CrossFit or CFR moments:

My favorite moment was actually before I ever joined. Myself and Keisha had come up one afternoon to check out CFR. Coach Josh Keatts met us at the door and showed us around the gym. I was blown away by the friendliness and welcoming that he and several other members and coaches showed to us. Both then and since!!!!!! The congratulations and fistbumps that get passed around after a killer workout are something special.

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

The best advice I can give 1.) Stay humble. This one was a hard one for me. I would come into a work out and think I could keep up with people that have been doing this for years. Just because you are strong doesn’t mean you are going to do better than someone that has proper technique and experience. 2.)Just do it. Come everyday and learn something either about yourself or learn a new technique or movement. You will never regret coming to a workout 5 min after you are done. 3.)Have fun and make some new friends. Man, everyone is struggling right along with you. And they all want you to succeed as much as you want to

Strength – 20 minutes

Back Squat

*The weight is now slightly heavier and just as demanding.  You’re getting stronger now.  You’ve got this…

5 sets of 5 at 85% of your 1 rep max (aim to hit a set every 4 minutes to give yourself proper rest)

*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there all 5 sets for 5 reps

*Coaches- please allow 5-10 minutes for athletes to work up to their starting weight and keep it all sets

Conditioning WOD – 16 minute cap

3 rounds for time of…

400m Run

15 Wall Balls 30/20

5 Ring Muscle Ups

*Scale Ring MUs 1:1 with Bar MUs OR 1:1 Burpee Pullups

Post the one weight used as your 85% on Back Squat and time of workout!  (add 1 second per rep not completed under time cap)