THURS 01.23.14 Coach Spotlight: Kelly

Get to know Coach Kelly

Kelly coaches the 12n class on Tues & Thurs, and Tues nights at 6, 7 & 8, and some Saturdays.
Name: Kelly Becker
Age: 32 years young
How long coaching CrossFit: I got my Level 1 cert in June 2011 & I start coaching in early 2012
Other coaching certifications: CrossFit Kids
Athletic background/achievements: I grew up playing tennis. During college, I took up recreational running & after college, I continued running, including a handful of 10k races each year. In 2010, I started CrossFit by way of bootcamp. I planned on doing CrossFit ‘for 2 months’…..and apparently I’m a huge liar!
Favorite CrossFit movement or workout:I’m a body weight/cardio lover (I love burpees…I really do), but I do love me some shoulder-to-overhead.
Favorite workout or movement to coach: Fight Gone Bad is a goody – I love the energy in the gym during that WOD!
In my spare time I enjoy: Hanging with friends & attempting to catch up on sleep…4:50am wakeups hurt my night owl soul!
Favorite quote: I actually came across this one yesterday & I find it very applicable: “You are where you are in your life at any given point and time for a reason, though you may not know it yet”
Advice to new CrossFitters: Don’t worry about anybody else’s numbers on that whiteboard. As CrossFit cliche as it may sound, it really is just you against you! Also, once you learn your ‘skill set’ in the gym, have a rough strategy going into a workout. In addition to strategy, I typically set 2 goals for myself before a workout: my ‘lofty goal’ and my ‘realistic’ goal – and, on great days, you can bet I hit that lofty one!

imageCoach Kelly

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
8a: Open Gym- Lis
12n: All Levels CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Carlos
8p: Open Gym- Carlos
8:15p: Yoga- Samantha

Workout of the Day (WOD)

A. Skill work: Handstands (handstand push ups, holds, walking, wall walks & climbs)
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups

And coming tomorrow…

A. Deadlift: 3-3-3-3 @ 80%
FOCUS ON FORM. If form breaks, drop weight.
B. Recovery day: 50 Turkish get ups (25 ea side) not for time
5k row for time
20min AirDyne for calories

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