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Throwback Thursday ATHLETE SPOTLIGHT

Posted by on Jul 30, 2014 in WOD | 1 comment

guz

 

 

 

 

ATHLETE SPOTLIGHT – the GUZ

 

Longtime Member Angela Guzman snags the Athlete Spotlight !!! Angela has been with us since our garage days and has been a pretty darn consistent member. I remember she use to come in and throwdown, then go immediately to ZUMBA to get her “CARDIO” on ! Some days she would even come in and spar with her daughters, hitting pads and all this crazy stuff. I would look at her like she was nuts… Either way, She has made phenomenal progress over the past few years and has hung up the sparring pads and zumba skirts for Crossfit, well at least i think so…. I want to say THANK YOU, for your continued support and belief in our community….

 

 

When did you start Crossfit and what made you start?

I started Crossfit November of 2011, Sonia called me up one day and asked me to come workout with her at her friend Eric’s garage, I showed up, got my ass kicked and was hooked.

What do you like about being a part of the Boombox family?

I like that I was able to see this place grow from the ground up. I love the friendships that bombox has given us, I really like the fact that is has changed our lives in great ways.

What is one goal you have set for yourself this year?

One goal I have set for myself is to string those darn pull ups!! It has been so difficult for me to get them, I have issues with a few of my fingers and cannot hold the grip long enough, without awkward pain.

What are some of the things you have accomplished since starting?

I have gotten much stronger than I’ve ever been, I am able to do strict pull ups, I can do hand stand push ups, I no longer do push ups on my knees, and I have deleted some bad eating habits.

What is something no one else at the box knows about you?

let’s keep it that way.

What do you like to do outside the box?

I like to zumba!! yup!!!

What is your favorite and least favorite movement or wod?

Two of my favorite movements are lunges and squats, my least favorite are snatches, I really, really don’t like them!!

 

 

 

A. Gymnastics Skill

10:00 freestanding handstand hold practice

Or

5x:30 nose-and-toes handstand hold

B. 5×4 forward roll to pistol (2L/2R)

C. 3×8 Bulgarian split squat (8L/8R) – moderately heavy

D. Cash-out:

100 meter pinch grip farmer’s carry – heaviest possible*

*Use bumper plates

 

 

 

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Wayback Wednesday… 7/30/14

Posted by on Jul 29, 2014 in WOD | 9 comments

jayg

Barbell

Hang snatch (below knee)

15:00 to build to a heavy single

Then;

5×1 @ 80% of heavy single EMOM

Metcon

20-15-10

Overhead Squat 115/75
CTB pull ups

The Blaster

3x max effort weighted planks

WOD:
5 Rounds:

1min Row for Calories
1min KB Swings

*1min rest between rounds. Score is total calories and total reps.

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Taco Tuesday… 7/29/14

Posted by on Jul 28, 2014 in WOD | 17 comments

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Gymnastics Skill

10:00 kipping pull up practice

Or

10:00 ring muscle up practice

Gymnastics Strength

10:00 EMOM alternating:

E: 3 push press – heavier than last week
O: 3 weighted pull ups – heavier than last week

Metcon

AMRAP 10:00

5 power cleans 145/100
7 push press 145/100
9 lateral burpees

Speed and Endurance

15min of run technique skills & drills

Main Set:

Tabata Sprints

Rest 5min then:

3x800m (2min rest)

Cool down/Stretch

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Motivational Monday… 7/28/14

Posted by on Jul 27, 2014 in WOD | 19 comments

athlete

Barbell

Back squat

15:00 to build to a 5RM

Then;

1×10 @ 80% of 5RM

Metcon

5 rounds for time of:

200m run
8 Deficit HSPU
10 Wall Balls

The Blaster

3×5 Back Squat

WOD:
20-15-10-5
Pull-Ups
Push-Ups
Wall Balls

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Flashback Friday… 7/25/14

Posted by on Jul 24, 2014 in WOD | 6 comments

chas

Barbell

Hang clean (above knee) + jerk

15:00 to build to a heavy single

Then;

EMOM 7×1 @ 75% of heavy single

Metcon

For time:

3-6-9-12

Deadlift 275/185

12-9-6-3

10m shuttle sprints

The Blaster

5×10 KB Swings (Complete 5 sets of 10 unbroken swings. Focus on technique. Rest 1min between sets)

WOD:
2k Row for time

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