September 2013 Member of the Month

RenaeRenae Mcintosh

Tell us a little bit about yourself:
Im 22, have been into fitness/gym since I was 17. Aswell as doing crossfit I do outdoor training twice a week and have a personal training session once a week. I Love baking both healthy and deliciously naughty food however I usually eat healthy 80% of the time. I work with kids so enjoy a laugh and being sarcastic.

When did you start CrossFit?
I starting doing crossfit when I was given a one month free membership in the beginning of May as a promotion from a current member. I joined as a member as soon as the 4 weeks were over, so all together I have been doing crossfit for 3 months now.

My favourite WOD is:
I like anything that has a set number of rounds, not a big fan on AMRAPS. Favourite at the moment would be ANNIE- Double unders and sit ups!

My least favourite WOD is:
Don’t really have a least favourite, but the Crossfit Games Open 13.1 with lots of burpies and snatches was not so enjoyable.

My favourite movement to do is:
Skipping, handstand holds and push press

If there was one movement that would be banned at CFP it would be:
Running with those dam wall balls and heavy kettle bell swings. However this may change if rowers are purchased.

After my first CrossFit workout, I felt:
Exhausted & sweaty but at the same time energetic and in a good mood

My 2013 Goal is:
To do 15 kipping pull ups, handstand walk and to do full length rope climbs in a WOD, Long term goal-to do a muscle up

My advice to new members would be:
You don’t have to know or be good at the movements to start. Race against the clock and yourself. Just be committed and don’t be afraid to lift heavy.

Something you might not know about me is?
I hate coloured ankle socks! Black, grey, pink you name it, I think they look disgusting. You would never see me wearing them (Knee high crossfit sock are an exception though)

If I was to create a WOD called the ‘Renae’ it would be?
3 rounds for time:
50 double unders
400m run
30 sit ups
20 wall balls
10 kart wheels

80’s WOD – Saturday 31st August

WARMUP
30Secs Each Movement
High Knees
Jogging on the Spot
Boots to Glutes
Jumping Jacks
Grapevine
Hip Circles
Knee Circles
Shoulder Circles

80’s WOD
Boom Box Jumps
A-Team Anchored Abmats
Cannonball Run
Saved by the Kettlebell
LoveBoat Lunges
Farm-Aid Farmers Walk
Bad Boy Burpees
21 Jump Rope Street
Cheers! Rest Station

*Split into teams of two. One partner works for 80 seconds, immediately followed by the next partner working for 80 seconds. Pass through each station once for total reps.

**Both partners work together on A-Team Anchored Abmats

***Farm-Aid Farmers Walk and Cannonball Run are total metres covered divided by 3

Friday 30th August

WARMUP
4 rounds:
20 Supermen
20m Sumo Side Walk

WOD
Thruster 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Thursday 29th August

WARMUP
3 rounds:
15 Bent Over Rows
20 V-ups
30 MB Clean
40 Squats

WOD
2 rounds for time of:
Run, 800 m
30 Pull-ups
30 Front Squats, 115 lbs
30 Toes To Bars
30 Power Cleans, 115 lbs

Tuesday 27th August

WARMUP
400m Run
2 Rounds:
10m Bear Crawl
5 Shoulder Pushups
10m Walking lunge
5 Jump squats

STRENGTH
Push Press 3-3-3-3-3

WOD
3 rounds for time of:
Run, 200 m
7 Push Press, 70 lbs
14 Ring Rows

Monday 26th August

WARMUP
100 Singles
20 Jumping Pullups/Ring Rows
30 Push Press
40 Toes Taps
50 Squats
100 Singles

WOD
Back Squat 5-5-3-3-3-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Saturday 24th August

WARMUP
4 rounds:
200m Run
15 MB Clean & Jerk
50 Singles
6 MB Situps

WOD
Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

Annie
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)

HERO WOD
Cameron
For time:
50 Walking Lunges
25 Chest-to-bar Pull-ups
50 Box Jumps, 24/20 in
25 Triple Unders
50 Back Extensions
25 Ring Dips
50 Knees To Elbows
25 Wall Ball (2 For 1)s, 20/14 lbs
50 Sit-up (standard)s
5 Rope Climbs, 15 ft

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Friday 23rd August

WARMUP
600m Run
10m Inch Worm
10 Jumping Pullups
10m Crab Walk
10 Dips (rings/box)
20m Walking Lunge

WOD
CrossFit Games 2013: Cinco 2
3 Rounds For Time:
5 Muscle-ups
5 Handstand Push Up (At A Deficit)s

Then…
90 ft Axle Bar Overhead Walking Lunge 160/100 lbs