W.O.D. Wednesday 3/28/18


W.O.D. Wednesday 3/28/18

Athlete Spotlight for March!

Jaclyn Pohlers, DO – Family Medicine

Name: Jaclyn Pohlers
Hometown: Republic
Age: 31

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

I joined CFR in 8/2016 when we moved back to the area from Rapid City, SD. I had tried out the gym a few times while we were home visiting family, and knew several friends that worked out there as well. CFR always seemed so welcoming- so when I started my clinic practice here, making this box my new gym home was effortless and an easy decision.

Tell us about your sports & fitness background:

I played tennis (with a lot of effort) in high school, and started running for fun in college to try and not gain the freshman 15… that transitioned into a crazy running period in my life where I indulged in several running races- 5ks to half marathons to a couple of full marathons and some adventure races. With running I always seemed to struggle with injuries and overuse patterns. When I moved to SD for residency training, I knew my workout schedule would be limited- that’s when a friend introduced me to a crossfit box there. With crossfit I found an awesome balance of weight training with Intense cardio, and also found my hip and pelvic aches and pains from running 30+ miles a week disappear ????

How did you first get exposed to CrossFit?

A friend in SD invited me. At first I thought she was crazy! Then I got hooked…

What was your first workout and how did it go?

Benchmark workout “Cindy”. It was doable- but I remember being exhausted by the push-ups! Not much has changed with that workout!

Favorite Movement/Least Favorite Movement:

Favorite- hand stand push-ups or cleans
Least- currently the assault bike!

What class time do you typically come to?

5am ????

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

As mentioned above- less overuse injuries with my lower extremities and hips. Also more toned upper body, and more confidence in conquering tasks- whatever they may be!

Please share with us any favorite CrossFit or CFR moments:

I love attending classes where a member breaks through to conquer a new movement, personal best, or finish a workout that they didn’t think they were capable of. Those moments are the greatest to share, and the support of our members for each other is what I think makes our box the best!

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

Start slow, don’t give up, put in your best effort for that day with each workout. Results will definitely follow! Also don’t be intimidated by all of the other members around you. They are choosing each day to work on their own strengths and weaknesses- NOT judging you. We are a community here to support one another, and all are welcome!

*Coaches- after warming up the athletes and demoing the movements, spend some time on the overhead squat and allow them about 10 minutes to work with you and by their selves on their overhead squat mobility and also the skill of either snatching or clean and jerking the heavier overhead squat weight over head.  The OHS will be from the ground.

Conditioning WOD –  35 minute running clock

*Coaches – Start a new heat every 4 -5 minutes of 10 athletes on the rowers. Consider also lining boxes up on outer edges of the front and/or sides of class

*Athletes- make an area for slam balls, as some may need to share in larger classes

For Time:

40/30 Calorie Row (male/female)

30 Ball Slams 30/20

25 Burpee Box Overs 24/20

20 Overhead Squats 155/105  CompRX 185/125

25 Burpee Box Overs

30 Ball Slams

40/30 Calorie Air Bike

Post total times!