September 29, 2017 CrossFit Proficient

October Member of the Month 2017

Lucas Norman

When did you start CrossFit?
I started in February this year.

My favourite WOD is:
Don’t have a particular favorite. But anything with running and a good mix of movements is always good.


My least favourite WOD is: 

Murph was probably the toughest. Any WOD with lots of push-ups suck.

My favourite movement to do is:
Rope climbs are good fun and I love jumping on the assault bike as well!

If there was one movement that would be banned at CFP it would be:
Push ups and thrusters


After my first CrossFit workout, I felt:
Hooked! And tired haha


My 2017/2018 Goal is:
To start nailing my doubles unders and pull ups.


My advice to new members would be:
Try and be consistent getting to the gym. Once you’re at the gym give 110%.


Something you might not know about me is?
Um I dunno, I’m originally from the country (Clare Valley) and I have represent SA for Squash and currently ranked number 2 in the state.
If I was to create a WOD called the ‘Lucas’ it would be?
14 min amrap
2 Rope climbs
4 Squat Cleans 60/40kg
6 Handstand Push ups
8 Ring Dips
10 Pistol Squats
2 min rest
14 min amrap
100m run
10 wall balls
10 sit ups
10 lunges
200m run
20 wall balls
20 sit ups
20 lunges
300m run
Etc
All movements must be performed with med ball. Anytime you put med ball down, you must perform 5 Burpees before you can continue.