Tuesday 160209

February Member(s) of the Month: Lane and Bev Wilson!

Bev and Lane Wilson are regular afternooners.  Bev can be found during the 415 class in the front corner of the gym 4 or 5 days a week.  At 61 years young, Bev has been CrossFitting for 4 years.  After overcoming breast cancer in 2005, she never fully recovered from the chemotherapy and radiation.  Physical activity was more difficult and her memory began to slip a little.  She has a niece in California who did CrossFit and kept trying to convince her to try it.  Bev was apprehensive because of what she felt to be significant limitations, but one the day her niece lost her 100th pound she walked into the doors of LCF and signed up for on ramp without even trying it out.  Since starting, she has lost weight and is more mobile than she could have imagined after her battle with cancer.  She also finds that her arthritis bothers her far less when she is consistent at the gym.  She manages a dental office, and used to be an oral surgical assistant, which she loved because she was able to significantly help people who needed it.  Bev loves the outdoors, hiking, scrapbooking, and spending time with her children in Utah County.  Her favorite movements are the sumo deadlift high pull because she is good at them and doesn’t need much instruction and the snatch because she has worked hard to become better at it.  In 5 years, her primary goals are to stay mobile and healthy and able to continue to do the things she loves and be a good grandma.  Her favorite junk food is cheesy popcorn.  Bev wants everyone to know that discouragement in the gym is normal from time to time, for many reasons, but that it’s worth it and to not give up.  She says it’s important to build it into your schedule and lifestyle for the long term.

Lane is 63 and has been CrossFitting for 3 years.  He hated it for a long time, but as he grew to love it, it became a joke between a couple of the coaches and him.  When asked how he was, he would reply in misery of some sort.  Coach Taylar would often ask him if he liked CrossFit yet, but Lane wouldn’t admit it for a long time.  He began CrossFit with a clear goal and deadline.  Not too long before he started, he took a trip to Havasupai in Arizona.  He didn’t even make it to the falls before he was completely spent and had to be flown out via helicopter.  It was a rude awakening that the bike riding he was doing at the time was not cutting it.  He began CrossFit with a little push from Bev, and several of the coaches didn’t think he was coming back after his first on ramp class.  Lane was committed and finished on ramp and used a PVC pipe in the normal classes for a long time.  He has since been back to Havasupai on several occasions, and makes people years younger look bad because of the shape he’s in.  He has even gone past the falls to the Colorado River, 7 miles further.  CrossFit helped Lane lose 70 lbs and 10 pants sizes. He enjoys the compliments he receives from family and friends about his body, and chuckles as he mentions that he used to eat a half a gallon of ice cream in one sitting in front of the TV.  He works out 5 or 6 days a week and boasts a 315 deadlift, which is his favorite lift.  He served in the Air Force, has a pilot license, and wants to be better at remembering names.  His favorite thing about the gym is that he sweats more than anyone, “except maybe Rich Dimmick.”  Lane can be found in the back corner of the gym, and is more consistent than anyone in the gym at coming in early to warm up and staying late to cool down.  He walks to the gym almost every day, even if it’s freezing cold, and finds that he has less time to watch TV and do nothing because of CrossFit, which he’s grateful for.  He also loves helping coach the on ramp classes and can frequently be found judging CrossFit competitions, including small local ones, the larger regional events, and even volunteered at the CrossFit Games last year.

Bev and Lane have been married for 12 years.  Between the two of them, they have 8 children, 25 grandchildren, and 3 great grand children.  They met online and their first date was a hike up to the Timpanogos caves, which is now Bev’s favorite hike.  They enjoy the outdoors together and have been on a couple cruises.  Although they don’t often work out at the same time, Letrono CrossFit has helped bring them closer together and improved their lives.

Dynamic Warm-Up – Mobility
Prepare for..

A. 10 minutes to to complete for time:
5 Hang Squat Clean & Jerk 205/135, 165/115, 135/95
10 Hang Squat Clean & Jerk 165/115, 135/95, 115/75
15 Hang Squat Clean & Jerk 135/95, 115/75, 95/55
20 Hang Squat Clean & Jerk 115/75, 95/55, 75/35

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and
Regionals in the past few years
*Descending weight, load BB correctly for smooth transition.

5 min rest

B. Time cap 10 min to complete. Five rounds for time of:
Calories of Assault Bike 15/10 13/8 11/6
10 Dead-lifts 225/155, 205/135, 185/105 155/83

C. Two sets of:
60 seconds of Plank from Elbows
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)

1 minute rest between sets

*Scale weight, movements and reps as needed for progression and smooth speed through A & B WOD . Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
One set of:
Ring Muscle-Ups x Max Reps
(focus on head positioning, looking at a single point in front of you while
executing the entire set)
followed by…
One set for max reps of:
60 seconds of Jumping Bar Muscle-Ups
(Make this challenging by using a smaller box or higher bar so that you’re
challenged for the final 10-15 seconds.)
followed by…
One set of:
Hang to L-Sit from Rings x 50 reps @ 2111
(keep all reps smooth and controlled following tempo prescription)

followed by…

Two sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed


One thought on “Tuesday 160209

  1. A 7 MU, shoulders dead, and tweaked one a litte, 13 MBU
    B 10:23
    shoulders dead. not breathing well today
    only 5 min rest
    C 10:26
    DL felt pretty good, better as time went on. bike sucked. legs smoked
    D done. really liked the L sit and T2B

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