Wednesday 160608

Steve and Diana

Steve and Diana

Next time you see Steve “Stevie Wonder” or Diana “Supa-Mom” Jenkins, make sure to give them a pat on the back for being June’s Member(s) of the Month!

Steve and Diana have been with us for almost 2 years. They have some friends who CrossFit and suggested that they try it. At first they were skeptical, and it was a little out of their price range: their original plan was to try it for a couple months to learn the movements and then take what they learned to their home gym and do it on their own. A couple months has turned into a couple years, and they haven’t looked back! The most important factors in their decision to stay was our awesome coaching, and the awesome community that we have created. They love the coaching, and being driven to improve, and appreciate the friends that they’ve made: people who can keep them accountable and who they can keep accountable. They also appreciate the fact that they don’t have to think about what they’re going to do: they can just show up, put in the work, and go home without having to plan their workouts.

Steve, 37, is an electrical engineer for L3 Communications and can be found in the evening classes, usually near the back of the gym. He was always involved in sports growing up, but said that CrossFit takes conditioning to another level and blows his previous conditioning experience out of the water. His favorite movement, at least for now, is the snatch, because he feels like the movement is finally starting to come together for him. He loves the days when we get lift heavy, followed by a WOD, and his favorite type of WODs are classic CrossFit workouts: a lift paired with some type of gymnastics movement (think Diane, Elizabeth, Fran). 

Diana, 40 (nice job Steve), is a staple at 10 am now, although she still pops in to an evening class every now and again. She loves the front corner, closest to the bathroom… When she started she was scared to work out alone because she felt incapable and insecure, and went home in tears after her first workout without Steve; she didn’t have a bad experience, it was just stressful facing her fear, but oh how times have changed. When asked why she loves coming to our gym, she responded about the community, but more importantly that after almost 2 years she strong and capable of doing things she’s never been able to do before. Although she played sports growing up, formal training was new to her. She loves shorter workouts that make you want to throw up and her favorite movement is her 200 lb deadlift, again because it makes her feel strong. She was an elementary teacher and will return after she raises her family, but now works hard as a full time mother.

The Jenkins have 3 kids and are looking to adopt siblings from Haiti. They are both from Southern Idaho and met on a blind date, and depending on which one you ask, they dated off and on for a good 4 or 5 years before tying the knot. In 5 years they hope to have completed the adoption process, Rx most workouts, and have healthy kids that they can bring to the gym with them.

*Note: We missed a month, so we will feature a second Member of the Month in a couple weeks.

Dynamic Warm-Up – Mobility
Prepare for..

A. Strength:
Hang Clean from mid thigh
1×5@50%
1×5@60%
1×5@65%
2×5@70%

RDL (Romanian Dead Lift  @ % of 1×5 rm front squat from Tuesday)
1×5@50%
1×5@60%
1×5@65%
1×5@70%
1×5@65%

B. WOD: “Beach Body”
15-13-12-9
Pull Ups “Strict”
High pulls @ 50% of 1RM Snatch
Strict Dips
Bent Over Row Dumbbell/KB AHAPWGF (as heavy as possible with good form)

*:20 rest between movements.

*Scale reps and weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.

Accessory Work:
Bulgarian Split Squat 3 sets 8-10
Push ups Progression: For total reps. 3x max effort with 60s rest between sets.
Chest never touches the ground during work and body stays hollow.  

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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