STCF

Sunday, November 12,2017

Share the Kool-Aid Sunday

Every Sunday is Share the Kool-Aid Sunday at South Tahoe CrossFit! Bring a friend and try a class for FREE*!

*visiting CrossFitters must still pay the drop-in fee…

Sunday’s Schedule of Classes:

8:30-9:30 CrossFit Class

10:00-11:00 CrossFit Class

8:00-11:00 Opengym

Saturday, November 11,2017

 

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3 rounds for time of:

15 chest to bar pull ups

20 burpees

15 sumo deadlift high pulls (95/65)

Our snatch clinic starts on Tuesday the 14th . Mary will be there to watch the kiddos for  all of you parents who would like to attend.

Friday’s WOD board

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Friday, November 10,2017

Hero WOD Wilmot

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

6 Rounds for time

50 squats

25 ring dips

40 min time cap

Conditioning class

Chipper-up then down

5 strict pull-ups

10 hollow rocks

15 push ups

20 kb

25 double unders

30 box jumps

35 sec side plank

35 sec side plank (other side)

40 sec plank on rings

45 squats

50 cal bike

Thursday’s WOD board

November 2017 CrossFitter of the Month

IMG_3630November’s CrossFitter of the Month is Marco Huerta. Marco is a 23 year old Tahoe native who, “never really worked out until starting CrossFit.”At South Tahoe High School, he was just your average “stupid teenager.”

    Marco’s first taste of serious exercise was in the Lake Tahoe Community College’s Fire Academy. Marco wasn’t doing very well in the physical aspect of the academy, and consequently his Class Commander and STCF trainer, Dylan Yuzbick, suggested he come check us out. Marco attended the free classes for a of couple months, and then officially signed up in February of 2013.

IMG_5832Right now Marco is working at Barton in the ER as a clerk, but is preparing to go to nursing school in the near future.

  Marco admits that he was a little intimidated by CrossFit at first because he could barely squat the bar or deadlift more than 55lbs. However, with the encouragement of other members and witnessing others’ improvements, he left his ego at the door and jumped in with both feet. Marco focused on himself and is now backsquatting 250lbs and deadlifting 295 pounds.This is at a bodyweight of 150lbs. He’s put on 15lbs of muscle since joining South Tahoe CrossFit.

   IMG_5834Marco’s favorite movements are power cleans and handstand push-ups. “DT,” which is 5 rounds for time of 12 deadlifts, 9 hang power cleans, and 6 push jerks, is Marco’s favorite Hero WOD. Movements he would rather not see come up in a workout are squat snatches and overhead squats, as well as anything with wallballs. I don’t think you are alone on those thoughts, Marco!

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His advice to new members is to “not give up. It’s always hard at first, but it will get somewhat easier, and you’ll definitely see some good results.”

   Marco has some goals for his CrossFit future. He wants to start competing. Specifically, he wants to start his competitive career the “New Kids in Box” competition that our Carson City CrossFit neighbors host in the summer. If you see Marco at the gym, please give him props!IMG_5833

Thursday, November 9,2017

We have a November CrossFitter of the Month: Marco Huerto! Click on his name to learn more about this great guy!

E3MOM 5-5-5-5 of deadlifts

then

12 min AMRAP

12 alternating dumbbell power snatches (50/35)

9 burpee box jump overs (24/20)

Join Michele at noon or 5pm for mobility today.

Wednesday’s WOD board