Join us next Sunday, May 22 for our OPEN Team Competition Awards BBQ and Beach WOD!! Details will be on the board next week at the gym!!
Saturday’s CrossFit Classes:
The WOD: Run, Cindy, Run
800 m run
5 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
800 m run
4 rounds of Cindy
400 m run
3 rounds of Cindy
400 m run
2 rounds of Cindy
200 m run
1 round of Cindy
Mobility Class today at noon, only. No 5pm Mobility on Tuesdays until May 24. Sorry for any inconvenience this may cause.
Tuesday’s CrossFit Classes:
The Lift: Every 30 seconds for 6 min
1 snatch high pull @ 110%-120% of 1RM
10 min EMOM of:
1 squat snatch every minute on the minute.
Start at 70% of 1RM and increase as long as possible.
5 minute ascending AMRAP of:
2 squat snatches (115/85)
2 bar facing burpees
4 squat snatches (115/85)
4 bar facing burpees
6 squat snatches (115/85)
6 bar facing burpees
*continue adding 2 reps per round for the rest of the 5 minutes.
Many members performed today’s WOD as prescribed! Here’s Erin! She did the WOD by herself and still managed to get an amazing score!!
Here is Monday’s CrossFit Conditioning Class.
CrossFit Classes for Monday:
Run 1 Mile
21 kettlebell Swings, 21 goblet squats (70/53)
Run 800 Meters
15 kettlebell Swings, 15 goblet squats (70/53)
Run 400 Meters
9 kettlebell Swings, 9 goblet squats (70/53)
We hope all of you had a nice Mother’s Day on Sunday. Here are a pic from the Mother’s Day WOD and the WODboard:
Congratulations to this month’s CrossFitter of the Month!! Read all about Roberto here: April 2016 CrossFitter of the Month
Please keep Renee Gorevin in your thoughts and prayers as she continues her treatments to fight metastatic breast cancer. We spoke with her recently and she had just finished her eighth treatment. Her doctor has said that her blood work is looking good. She will know soon if she will need another treatment. We stand in support of Renee in her valiant fight!! Keep it up, Renee!!! We miss you!
28 min EMOM:
1st min: 15 box jumps
2nd min: 20 sit-ups
3rd min: 12 push-ups
4th min: 20 air squats
Here’s our CrossFitter of the Month getting one of his 10 bar muscle-ups today!!
Although this month is half-way through, we haven’t forgotten about our CrossFitter of the Month. I was out of town and unable to interview this month’s athlete early enough to publish it on time. Then, the athlete had a conflict in his schedule… However, we finally got together, and without further ado…
Meet April’s CrossFitter of the Month: Roberto Carlos Lopez.
Roberto moved to South Lake Tahoe in 2008 when he was seventeen years old. He was born and raised in the state of Tlaxcala in Mexico, but decided to move to the states to be closer to his family. After taking some English classes at LTCC, Roberto started working at Off the Hook as a cook. Monika Renk, one of our former trainers who now works in law enforcement, was Roberto’s co-worker. She convinced Roberto to give CrossFit a try.
If you know Monika, you know that she doesn’t take no for an answer; poor Roberto signed up for Elements with her shortly thereafter! According to Roberto, the first two weeks of CrossFit were quite memorable. Instead of the usual complaints of soreness and exhaustion, Roberto experienced frequent bouts of “regurgitation” during those two weeks. In fact, one day, after leaving the gym, he had to use his car as a “puke bucket.” When I asked him what on earth made him come back for more, he smiled and answered, “It was fun!”
Roberto got his girlfriend, Itzel to join with him and the two of them suffered through WOD after WOD for several months. When Itzel’s work schedule changed dramatically, she was forced to quit. Roberto, however, continued to show up and do the work. Even after changing occupations, Roberto still found time to make it to the gym. Why? Because “CrossFit is fun and it’s different from any other gym. I try to push myself out of my comfort zone everyday because I see people do things that make me ask myself, ‘If he can do that, why can’t I?'” He adds, “CrossFit makes you keep going. Even when other people are finished, they cheer you on. They just don’t walk out. They help you keep going. I love it!”
And we all love Roberto’s consistent “can-do” attitude and his community spirit. During this year’s Open Competition, he practiced bar muscle-ups for several days before Open WOD 16.3. During the WOD, he succeeded and completed several of these elusive movements to his shock and amazement! You should have seen the smile on his face. Currently, Roberto is working on his ring muscle-ups so that he’ll be good and ready for next year’s Open! We are sure he will get them, too!
Roberto’s favorite WODs contain thrusters and burpees… I am pretty sure I have never heard anyone equate these movements with enjoyment… He also hopes to link his double-unders in the future. However, he has more important things to look forward to in the future: a little baby boy!
Yep, Roberto is going to be a father this May! Congratulations to you, Roberto and Itzel! Maybe we will see little Matte Ezhra in the gym one day!
If you get a chance to see Roberto around this month, please give him your congratulations and remember that “fun” can be defined differently for everyone…except us CrossFitters who see “fun” in every WOD, in every lift, and in every day that we walk through that gym door!