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
Leslie has been a member of the Combine for about two years. As a collegiate cross-country and track runner, she was no stranger to competition and hard work.
How did you discover The Combine [CSC] CrossFit? And how long have you been a member?
I have been at The Combine for almost 2 years. I was looking for something to keep me motivated that was more than just a "gold's gym" membership. I started looking for local bootcamps, but always went back to The Combine's site. Then I saw one of my high school friends, Melisa Aguilar-Rehm, featured as a member and coach. So I emailed her some questions and started the next week.
What has CrossFit at the Combine done for your personally? Physically?
Everyone I have met at The Combine has been so supportive. I was always self conscious that I couldn't lift heavy, and thought I would be judged for the lack of weight on my bar. But at The Combine, my experience has been quite the opposite. Everyone encourages one another and no one cares about the weight on your bar. So this experience has made me more confident, in both my strength and my body. I don't worry about the scale or a size, its all about how I feel; it is a welcomed change. My husband, Kyle, has also commented many times about how happy I am when I come home from the gym with elevated energy and mood; which is always a good thing. Physically- When I started at the Combine, I was basically just running all the time. I had no mobility and a lot of knee and hip pain. Now that I have strengthened muscles, other than my quads, my knees and hips no longer feel like they belong to a 90 year old woman.
Who/what inspires/motivates you or why do you workout?
I started Crossfit to compliment my running, which it has. But as cheesy as it sounds, it has done so much more. I love the fact that our 6 yr old daughter has been to the gym and seen me work out. Just last week, she had some friends over and I was about to move some furniture for them to make a fort, when she tells them "it's ok, my mom is strong- she does crossfit". My heart almost exploded with happiness. I like the way I feel after work outs, I like that my mile split has improved, and I love that our daughter only uses the words "healthy and strong" to describe her body- that's what motivates me in the gym...also getting back down to college mile split :)
What is one of your favorite moments you've had in CrossFit?
Doing Murph for the first time. Even before I joined Crossfit, I had heard about that workout, and the way The Combine makes it such a community event made it really fun.
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?
Getting my first pull up and rope climb. In the future I would like to get my deadlift over 200 and my cleans to 100.
What are your favorite CrossFit workouts or exercises/movements?
Now that I can do them, I love rope climbs. I also enjoy all the Hero WODS- It is motivating to do something difficult in honor of someone who gave the ultimate sacrifice and anything with endurance makes me happy.
When you are not working out, how do you spend your free time?
After 10 years in the mortgage industry, I now stay home with our 2 kids, Avery 6 and Cooper 2. We try to spend as much time as possible outside, usually with our 2 dogs Ali and Duma, and our useless house cat named Kitty Meow. Kyle and I both grew up in Fredericksburg, so we spend quite a bit of time there on the weekends. Mostly, we are just soaking up the craziness of two young children, 2 old dogs and a shady cat.
posted on 12/6/2017