January Member of the Month 2017

Rachael Whitby

Tell us a little bit about yourself:
I’m 27 and a grade 4 teacher. I love tv and movies and have the ability to quote them after only watching them once.

When did you start CrossFit?
I started in Feb 2015 with Cole, after Joshy told us we HAD to try it  – When I started I couldn’t even run 200m without stopping to catch my breath.

My favourite WOD is:
Angie or Cindy – anything without thrusters and that uses body weight

My least favourite WOD is:
Filthy Fifty – just too many things to do

My favourite movement to do is:
Deadlifts, or power snatch. Any Olympic lift that doesn’t require squatting

If there was one movement that would be banned at CFP it would be:
Gosh too many! But burpees and thrusters are my least favourite

After my first CrossFit workout, I felt:
Like an idiot! I didn’t even make it to the workout before I vomited!

My 2017 Goal is:
To focus on technique and fitness not the weight on the scale or the barbell

My advice to new members would be:
Focus on getting technique right and know that what you do in the gym is only the tip of the iceberg. Set goals and stay consistent to reach them.

Something you might not know about me is?
I’m the Youngest of 6 girls and I’m a worship leader at my church.

If I was to create a WOD called the ‘Rach’ it would be?
Use the same weight for each movement but add additional weight each round
Choose your own weight but challenge yourself

3 rounds for time
Run 400m
1 rope climb
2 clean and jerk
3 power snatch
4 dead lifts
5 pull ups

New Years Eve 2016 -‘365 x 2’

CrossFit Proficient – WOD

Thank You to all our Members for your Support, Effort and Community Spirit this Year!

Warm-up

Warm-up (No Measure)

Run 200m

5:00min AMRAP:

10m Bear Crawl

10m Sumo Sidewalk

20 Mountain Climbers

10m Toy Soldiers

10m High Knees

20 Star Jumps

Metcon

‘365 x 2’

Metcon (Time)

-Partner WOD-

2 Rounds for Time:

31 Kettlebell Swings, 28/20kg

28 Wallballs, 20/14lb

31 Jumping Pull-Ups

30 Sit-Ups

31 Overhead Squats, 42.5/30kg

30 Supermen

31 Hang Cleans, 42.5/30kg

31 Box Jumps, 24/20″

30 Hand Release Push-Ups

31 Burpees

30 Double Unders

31 Squats
*Only one athlete working at a time

*Split the work up however you like

Friday December 30th – ‘Wall of Abs’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Star Jumps

10 Shoulder Pass Throughs

Burgener Warm-Up

3 Rounds (with a Barbell where possible):

2 Power Snatches

2 Overhead Squats

2 Squat Snatches

Weightlifting

Squat Snatch (2-2-2-2-2-2-2)

Metcon

Metcon (Weight)

20min EMOM:

Odd Minutes; 10 Toes to Bar

Even Minutes; 15 Wallballs, 20/14lb

Thursday 29th December – ‘Tabata Fun’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

8 Push-Ups

8 Tuck Jumps

8 1/2 Burpees

8 MB Thrusters

Metcon

‘Tabata Fun’

Metcon (5 Rounds for reps)

Tabata (8 Rounds, 20secs on – 10secs off):

Floor Press, 60/42.5kg

-Rest 4:00mins-

Box Jumps, 24/20″

-Rest 4:00mins-

Ring Dips

-Rest 4:00mins-

Thrusters, 42.5/30kg

-Rest 4:00mins-

Burpees
*Complete in any order

*Score is total reps each **Round

**A round is 8 intervals of a movement

Wednesday 28th December – ‘Tommy Mac’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

30 Skips

20 Mountain Climbers

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30 sec Bottom of Squat Stretch

2 Rounds:

5 KB Thrusters

10 KB Alternating Cleans

5 KB Push Press

10 KB Alternating Snatches

Metcon

‘Tommy Mac’

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

John’s Member of the Month WOD

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

300m Run

5:00min AMRAP:

10m Inch Worm

10m Bear Crawl

10 Pike Squats

10 Push-Ups Plus

Metcon

‘John’

‘John’ (Time)

For Time:

8 Pushups

12 Pull ups

67 Squats

12 Pushups

67 Pullups

8 Squats

67 Pushups

8 Pullups

12 Squats

Buy out ‘1967’:

Run 800m

Run 200m Backwards

Run 800m

167 Skips

Friday 23rd December – ‘Cardio meets Mobility

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

100 Skips

100m Run

2 Rounds:

8 Sit-Up to Pike Stretch

8 Sit-Up to Straddle Stretch

1:00min Seated Adductor Stretch

2 Rounds:

20m Toy Soldiers

10m Sumo Sidewalk

10m Walking Lunges

10 KB Deadlifts

Warm-up

Weightlifting

Deadlift (7-7-7-7-7-7)

Metcon

‘Cardio meets Mobility’

Metcon (Time)

For Time:

21-15-9 reps:

Bar Facing Burpees

Overhead Squats, 52.5/35kg

200m Run between Rounds
Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

Thursday 22nd December – ‘Hell-en’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

10 Star Jumps

8 Russian KB Swings

6 Ring Rows

4 KB SDHP

Metcon

‘Hell-en’

Metcon (Time)

4 Rounds for Time:

Run 800m

21 KB Swings, 24/16kg

21 Thrusters, 42.5/30kg

21 Pull-Ups

Wednesday 21st December – ‘Hang On!’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Pike Stretch

30sec Straddle Stretch

10 Pike Squats

3 Rounds:

10m Toy soldiers

10m Bear Crawl

10 Russian KB Swings

Metcon

‘Hang On’

Metcon (AMRAP – Reps)

5 Rounds for Reps:

Every 5:00mins complete:

Max Unbroken Deadlifts, 115/90kg

Max Unbroken Push-Ups
*Deadlifts are ‘Touch and Go’, you can rest at the top but not the bottom. Your hands must be on the Barbell for the entire set. As soon as the Deadlifts are complete, immediately go into Push-Ups. You may rest at the top of the Push-Up but not the bottom.

*No more than 15secs rest between movements.

*Score is total reps for both movements for all 5 Rounds.

Metcon

Metcon (AMRAP – Reps)

AMRepsAP in 8:00mins:

MB Sit-Ups, 20/14lb

Knees to Elbows
*Split the movements and reps up however you like.

*Try to keep moving for 8:00mins.