August Member of the Month – Allison Sampson

1.How did you hear about us?  My friend Jana convinced me to come!

2. What did you do for fitness before starting CrossFit? Why did you stop? Before Crossfit I jogged and went to the Y. I stopped jogging due to some health complications. I really needed something new. 

3. How has our gym helped to get you back on track with your fitness?  Crossfit Fort Wayne has helped me get on track by pushing me to go farther, achieve small but effective goals, and increasing my stamina. 

 4. What was the deciding factor as to why you choose to become a member at our gym instead of another gym in town? Hands down it’s the coaches and other members.

5. Was there anything that made you hesitate at first about becoming a member? If so, what was it? And how did we help you overcome them?  At first, I wasn’t sure if I could afford one more thing and even more if I could sustain this kind of work out. But after coming through the 101 course I decided that I felt so good mentally I had to continue. It was totally worth it!

6What differences have you experienced since starting at our gym? I am stronger, my endurance has increased dramatically, and I feel healthy again. I love coming to this gym to work out with everyone!

Mobility:

Lax Ball x 60s each – Calves

Conditioning:

3 RFT:

Run 600 Meters

30 Back Extensions (or supermans)

30 Sit-ups

25:00 Cap

Finisher:

1a) Single Leg RDLs: 3 x 10 ea. Rest 60s.

1b) KB or DB Split Squat: 3 x 10 ea. Rest 60s.

E.C.:

100 Banded Hip Flexor Pulls Total

August Athlete of the Month – Allison Sampson

1.How did you hear about us?  My friend Jana convinced me to come!

2. What did you do for fitness before starting CrossFit? Why did you stop? Before Crossfit I jogged and went to the Y. I stopped jogging due to some health complications. I really needed something new. 

3. How has our gym helped to get you back on track with your fitness?  Crossfit Fort Wayne has helped me get on track by pushing me to go farther, achieve small but effective goals, and increasing my stamina. 

 4. What was the deciding factor as to why you choose to become a member at our gym instead of another gym in town? Hands down it’s the coaches and other members.

5. Was there anything that made you hesitate at first about becoming a member? If so, what was it? And how did we help you overcome them?  At first, I wasn’t sure if I could afford one more thing and even more if I could sustain this kind of work out. But after coming through the 101 course I decided that I felt so good mentally I had to continue. It was totally worth it!

6What differences have you experienced since starting at our gym? I am stronger, my endurance has increased dramatically, and I feel healthy again. I love coming to this gym to work out with everyone!

Mobility:

Lax Ball x 60s each – Calves

Conditioning:

“Michael”

3 RFT:

Run 800 Meters

50 Back Extensions (or supermans)

50 Sit-ups

25:00 Cap

 

Finisher:

1a) Single Leg RDLs: 3 x 10 ea. Rest 60s.

1b) KB or DB Split Squat: 3 x 10 ea. Rest 60s.

E.C.:

100 Banded Hip Flexor Pulls Total

Member of the Month – Kelly Johns

  1. How did you hear about us?

I purchased my husband, Andrew, an “on ramp” membership for Christmas and after a year, and non-stop CrossFit talk, he finally talked me into trying it.

  1. What did you do for fitness before starting CrossFit? Why did you stop?

I started jogging regularly in 2006 and completed countless 5ks, numerous 10ks, four half-marathons, and two sprint triathlons.  I stopped because I hurt my back and I became very bored with it.  I needed to do something different!

  1. What was the deciding factor as to why you choose to become a member at out gym instead of another gym in town?

The people!  It was fun and motivating to work out with people who were encouraging and help push me further than I would ever push myself.  It’s been so exciting to see each of us improve over the years.  And the coaches are great and really know when to push and when to cheer.  Full of great tips and take the time to know how to motivate each of us.  Finally, I LOVE the workouts.  There are movements for everyone… lifting, gymnastic, cardio, it captures it all!

  1. Was there anything that made you hesitate at first about becoming a member? If so, what was it?  And how did we help you overcome them?

Yes, the weight lifting.  I don’t think I ever lifted a barbell in my life.  I had a bulging disc in my lower back and completed 2 months of physical therapy.  I was nervous to reinjure myself by lifting weights. But after just a few months of learning how to lift properly, I had no symptoms at all because I strengthen my muscles.

  1. If you were to refer a friend to us, what would you tell them?

Just try it!  CrossFit is for everyone.  You will be surprised by what you’re capable of and along the way, you will have fun with great people.

Member of the Month – Kelly Johns

  1. How did you hear about us?

I purchased my husband, Andrew, an “on ramp” membership for Christmas and after a year, and non-stop CrossFit talk, he finally talked me into trying it.

  1. What did you do for fitness before starting CrossFit? Why did you stop?

I started jogging regularly in 2006 and completed countless 5ks, numerous 10ks, four half-marathons, and two sprint triathlons.  I stopped because I hurt my back and I became very bored with it.  I needed to do something different!

  1. What was the deciding factor as to why you choose to become a member at out gym instead of another gym in town?

The people!  It was fun and motivating to work out with people who were encouraging and help push me further than I would ever push myself.  It’s been so exciting to see each of us improve over the years.  And the coaches are great and really know when to push and when to cheer.  Full of great tips and take the time to know how to motivate each of us.  Finally, I LOVE the workouts.  There are movements for everyone… lifting, gymnastic, cardio, it captures it all!

  1. Was there anything that made you hesitate at first about becoming a member? If so, what was it?  And how did we help you overcome them?

Yes, the weight lifting.  I don’t think I ever lifted a barbell in my life.  I had a bulging disc in my lower back and completed 2 months of physical therapy.  I was nervous to reinjure myself by lifting weights. But after just a few months of learning how to lift properly, I had no symptoms at all because I strengthen my muscles.

  1. If you were to refer a friend to us, what would you tell them?

Just try it!  CrossFit is for everyone.  You will be surprised by what you’re capable of and along the way, you will have fun with great people.

Member of the Month – Laura Getz

Congrats to all those who completed last week’s Gong Challenge. This week’s challenge is to accumulate 3 minutes in a tuck hold or l-sit.

Mobility:

– 60s Pigeon Pose each side

– 15 Terminal Knee Extensions each leg.

Skill / Strength:

Front Squat Wave: 3-2-1-3-2-1. Rest 2-3:00

–  2nd Wave should be heavier than the first

– For example, Set 1: 3 @135 Set 2: 2 @185 Set 3: 1 @225 Set 4: 3 @205 Set 5: 2 @245 Set 6: 1 @275 (15# off PR).

Metcon:

AMRAP in 10 min:

5 Squat Clean Thrusters (115, 75)

10 Burpee Pull-ups

Achievement: (3 Burpee Muscle-ups in place of Burpee Pull-ups) (135, 95)

*Spend 5 min getting squat clean thrusters warm before starting the clock.

E.C.:

EMOM for 10 min:

EVEN: 2-4 Ring pull-ups to chest

ODD: 30-45s Handstand hold

ATHLETE OF THE MONTH

Name:  Laura Getz

Age: 44

Occupation:  Business Banking Area Manger – JPMorgan Chase

How were you introduced to Crossfit Fort Wayne?  I had a couple of friends that did it & one of them is at CFFW.

Favorite wod/lift:  I like the “for time” WOD’s & partner WOD’s

Least favorite wod/lift:  BEARCRAWLS

Tell us about your fitness background:  I have tried everything – workout videos/spinning at the Y/Zumba/doing my own thing at the gym

What kinds of changes have you experienced – physically and mentally – since starting at Crossfit Fort Wayne?  I have more confidence for sure.  I have gone down a clothing size but more importantly I can tell I am stronger.

Three things you would always find in my fridge:  I hate to admit this – Diet Pepsi / Pickles / olives

Something nobody knows about me or would be surprised to know about me:  People are usually surprised to hear I do Crossfit!

Share with us any favorite moments at CrossFit Fort Wayne:  I love the community and hearing everyone’s fitness stories.  I also love to see people progress through the levels.  My favorite moments though are when a coach that hasn’t seen me in a while sees me doing a work out and says “WOW Laura!”.  That tells me I am progressing.

Favorite physical activity outside of Crossfit Fort Wayne?  I love to walk and someday want to run a 5K.

What fears (if any) did you have before starting at CrossFit Fort Wayne? How did we help you to overcome them? I was worried I would feel self-conscious because I was so out of shape but the community is awesome.   EVERYONE makes you feel welcome – regardless of their level.

How would you describe CrossFit Fort Wayne (not CrossFit) as different from other gyms out there?  It is a community.  Everyone cares about you & cheers you on.  I would not get through some of the workouts without the encouragement.  The coaches also always challenge you.  I will be setting up for a WOD and Andrew J will switch out a weight for a higher one & sure enough I am ready for it.  I love that the coaches care but challenge.

6 month goal: I want to be able to run a mile without walking.  I am close.

What advice would you give first-time Crossfitters?  Keep coming.  Don’t skip because you looked up the workout and it looks hard (I have been guilty of this).  Do the competitions – they are fun and everything is scalable.

Member of the Month – Laura Getz

Congrats to all those who completed last week’s Gong Challenge. This week’s challenge is to accumulate 3 minutes in a tuck hold or l-sit.

Mobility:

– 60s Pigeon Pose each side

– 15 Terminal Knee Extensions each leg.

Skill / Strength:

Front Squat, 6 x 4 adding weight if form permits

Metcon:

AMRAP in 10 min:

5 Squat Clean Thrusters (75, 45)

10 Burpees

*Spend 5 min getting squat clean thrusters warm before starting the clock.

E.C.:

EMOM for 10 min:

EVEN: 2-4 Ring pull-ups to chest

ODD: 30-45s Handstand hold

ATHLETE OF THE MONTH

Name:  Laura Getz

Age: 44

Occupation:  Business Banking Area Manger – JPMorgan Chase

How were you introduced to Crossfit Fort Wayne?  I had a couple of friends that did it & one of them is at CFFW.

Favorite wod/lift:  I like the “for time” WOD’s & partner WOD’s

Least favorite wod/lift:  BEARCRAWLS

Tell us about your fitness background:  I have tried everything – workout videos/spinning at the Y/Zumba/doing my own thing at the gym

What kinds of changes have you experienced – physically and mentally – since starting at Crossfit Fort Wayne?  I have more confidence for sure.  I have gone down a clothing size but more importantly I can tell I am stronger.

Three things you would always find in my fridge:  I hate to admit this – Diet Pepsi / Pickles / olives

Something nobody knows about me or would be surprised to know about me:  People are usually surprised to hear I do Crossfit!

Share with us any favorite moments at CrossFit Fort Wayne:  I love the community and hearing everyone’s fitness stories.  I also love to see people progress through the levels.  My favorite moments though are when a coach that hasn’t seen me in a while sees me doing a work out and says “WOW Laura!”.  That tells me I am progressing.

Favorite physical activity outside of Crossfit Fort Wayne?  I love to walk and someday want to run a 5K.

What fears (if any) did you have before starting at CrossFit Fort Wayne? How did we help you to overcome them? I was worried I would feel self-conscious because I was so out of shape but the community is awesome.   EVERYONE makes you feel welcome – regardless of their level.

How would you describe CrossFit Fort Wayne (not CrossFit) as different from other gyms out there?  It is a community.  Everyone cares about you & cheers you on.  I would not get through some of the workouts without the encouragement.  The coaches also always challenge you.  I will be setting up for a WOD and Andrew J will switch out a weight for a higher one & sure enough I am ready for it.  I love that the coaches care but challenge.

6 month goal: I want to be able to run a mile without walking.  I am close.

What advice would you give first-time Crossfitters?  Keep coming.  Don’t skip because you looked up the workout and it looks hard (I have been guilty of this).  Do the competitions – they are fun and everything is scalable.

Friday – Purpose / Achievement

A.

In 90 sec. get as many HSPUs as possible

Rest 3 min. x 2

B.

Find your OHS 1RM

C.

S2O (95/65)

Lateral Burpees

15-12-9

 

Rest 10 min.

 

S2O (95/65)

Lateral Burpees

15-12-9

*Keep track of each round separately.

Friday – Health

A.

Max reps push-ups x 3 attempts. Record all 3. Rest 2 min. between attempts.

B.

OHS, build to a heavy rep or practice technique.

C.

KB Swings (35/25)

Burpees

21-15-9

 

Rest 10 min.

 

KB Swings (35/25)

Burpees

21-15-9
*Keep track of each round separately.

Thursday – Health

A.

AMRAP Ring rows (where body is almost parallel to the floor at extension) or strict pull-ups (if can do pull-ups w/o band)

Rest 3 min. x 2

B.

Tuck hold, AMSAP

(12’’ or mark height)

C.

AMRAP in 7 min

3 Thrusters (75/45)

3 Ring Rows / Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups

Count total reps

Thursday – Purpose / Achievement

A.

Front Squat 1 RM

Use the following rep scheme as a guide:

5 reps @ 50-60%

3 reps @ 70-75%

1 rep @ 80%

1 rep @ 90%

1 rep @ 100+%

B.

Fran

Thrusters (95/65)

Pull-ups

21-15-9