WORKOUT of the DAY
- 1. Block (lanuch) Clean Pull + High Pull + HPC: 10x 1+1+1
- 2. Rack Power Shrugs: 4x6
- 2a. Jammer Row: 4x5
- 3. DB Row: 3x4/side (t: 1-2-3)
- 3a. DB Speed Row: 3x6/side
30 minute Ladder
- 1,2,3,4….Strict Pull-ups (Fat Bar)
- 2,4,6,8….Swings Rx 108/70
- 3,6,9,12…..Calorie Sprint Assault Bike
- (30 second rest between exercise)
5 Rounds for Time
- 400m Run
- 30 Box Jumps Rx 24"/20"
- 30 Wall Balls Rx 20/14
10 minutes for Quality
2, 4, 6, 8…..
- Alternating V-ups
- Alternating V-tucks
- Flutter kicks
- Mountain Climbers
"I know when John comes to class he is going to give it his all. It has been fun watching him grow as an athlete throughout the year and he is only going to get better because of how eager he is to learn. I am looking forward to seeing his continued progress, as I do with all my athletes" - Coach Bane.
How did you discover The Combine [CSC] CrossFit? And how long have you been a member?
I was looking for a new box after moving from Houston and Sara Brown suggested I come to one of the community workouts. I joined shortly afterward. That was a little over a year ago.
What has CrossFit at the Combine done for your personally? Physically?
Combine has really helped me develop as a CrossFit athlete. From becoming more efficient with movements and strength.
What motivates you or why do you workout?
I workout for the challenge and ability to compete everyday that CrossFit provides me.
What is one of your favorite moments you've had in CrossFit?
What fitness accomplishment are you most proud of? Have you hit any recent PR's or achieved any other goal(s) in our outside of CrossFit? Any future goals?
Most recent PR was 255 hang power clean. Looking to get that 200+ snatch.
What are your favorite CrossFit workouts or exercises/movements?
Muscle-ups! Bodyweight workouts are my jam.
When you are not working out, how do you spend your free time?
Outside of the gym I like to spend my time wakeskating and golfing.
posted on 1/18/2018