W.O.D. Wednesday 10/3/18


W.O.D. Wednesday 10/3/18

Athlete Spotlight for September!

Name: Bill Mathis

Hometown: Pleasant Hope

Age: 51

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

November 2017. CrossFit Republic member Dave Doke talked to me about CFR.

Tell us about your sports & fitness background:

Lifted weights years ago and more recently cycling

How did you first get exposed to CrossFit?

By talking with member Dave Doke

What was your first workout and how did it go?

Cannot remember my first work out, but I remember being so tired, I had to really concentrate on carrying the bar back to the rack without dropping it!

Favorite Movement/Least Favorite Movement:

Favorite is air bike and the least favorite is overhead squats

What class time do you typically come to?

Noon class

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

Lost 35 lbs and huge changes in my mobility, how well I move everyday

Please share with us any favorite CrossFit or CFR moments:

Team workouts!

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

Not to be afraid of workouts that you’re not good at. The more you go, the faster you’ll see improvement.

Strength – 10 minutes

Every 2 minutes on the minute for 10 minutes (5 sets) complete one complex of the…
3-Position Squat Clean (High Hang (pockets), Knees, Floor)

Conditioning WOD – 18 minute cap

3 Rounds for time of…
20 Hand Release Pushups
15 Chest to Bar Pull-Ups
10 Squat Cleans (165/115)

*Watch your Hand release pushups.  RX would means keeping your thighs off the ground when completing a repetition and not worming your body, staying in a tight plank position.

*Scale CTB pullups 1:1 with the pullup variation of your choice based on your abilities.  The coach will discuss.

*Weight on the squat cleans should be considered moderately heavy to where you can either do singles fairly quickly or touch n go 2-3 reps at a time.

Post greatest weight on the 3-position clean and time of WOD!