TUES 01.21.14 Coach Spotlight: Rebecca

Get to know Coach Rebecca:

We’ll be posting “Coach Spotlight”s over the next few weeks to help you get to know the people leading your CFM workouts! First up is Rebecca, who coaches on Monday & Wednesday mornings…
Name: Rebecca Wright
Age: 27
Athletic background: swimming & volleyball
CrossFit experience: 4 years
Favorite CrossFit movement: wall balls, KB swings, row
Favorite workout or movement to coach: rope climbs, head stand pushups, love a good partner WOD!
In my spare time I enjoy: spin or yoga, traveling, being with family, cooking
Favorite quote: “the grass is green where you water it”
Advice to new CrossFitters: your greatest progress sometimes comes from your greatest pain. Never give up & just breathe through it.

Coach Rebecca

Today’s schedule

6a: All Levels CrossFit- Dan
7a: All Levels CrossFit- Dan
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Kelly
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

Bear Complex:
Do FIVE rounds of the following-
7 cycles of:
Power clean
Front squat
Push press/jerk
Back squat
Push press/jerk

Don’t let go of the barbell until each round is complete (7 cycles w/o letting bar go!).
Rest as needed between rounds.
Add weight each round IF POSSIBLE.
Your score is the max weight with which you were able to complete a full round.

And coming tomorrow…

A. Dips: Weighted dips (work ups) or unweighted dips (ring, stationary or box)- 4 sets of 10. 3 min rest (MOBILIZE or foam/lax roll on breaks)
B. Death by burpees: Perform 1 burpee the 1st minute, 2 the 2nd minute, 3 the 3rd minute, and so on, until you can no longer complete the designated amount of burpees in a minute.
Score= last round of burpees you completed within the minute.

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