Tagged as: back squat

Athlete Spotlight: Jennie West

This month our athlete  spotlight is featured by Jen West. Her story extends way beyond our crazy CrossFit workouts. If you’ve read any of her guests post or follow her blog (http://thebestofthewests.blogspot.com), her stories will change you. Her dedication to her family and their struggle for their son’s life and endless hospital stays is a story that we only pretend to understand. She a tough girl in and out of the gym.

1. Hometown:
Wheeling, West Virginia (Dad calls me “mountain mama”)
2. Age:
33
3. When and how were you introduced to Crossfit?
It was about 6 months after Paxton was born and I needed to lose the “baby weight.” I stumbled upon another CrossFit gym in town that I attended for a couple of years and have since moved to CF Naples. I was addicted immediately and still am years later!
4. Favorite WOD/Lift:
Anything legs. My “monkey arms” are not my strongest asset.
5. I have always wanted to:
Adopt a child.
6. One word people use to describe me:
Um… sensitive maybe.
7. Outside of the gym I like to:
Write and play with my boys. Oh, and possibly drink champagne, but shh… don’t tell.
8. Something nobody knows about me or would be surprised to know about me:
I  can’t hear out of my right ear. You might now notice that I turn my head to the left when listening to someone talk.
9. Favorite physical activity outside of Crossfit:
Vinyasa Yoga baby
10. Favorite place to eat in Naples:
DaRuMa’s (I’m a high roller 😉
11. Song that gets me pumped for a workout:
Currently it’s “F**kin Problems” but my love for ghetto music is a looong list 😉
12. Proudest Accomplishment:
My three sons. 2nd to that is running 13.1 miles in 1:59 (which this old body will never be able to do again 😉

Jen

 

Monday’s Workout

Strength: Lowbar Back Squat 3×5

Conditioning: 3 rounds of  –

 

  • 10 Power Clean (135/95)
  • 10 Push Press (135/95)

Tuesday’s Workout

Strength: Press 5×5

Conditioning: For Time 1,2,3,4,5,6,7,8,9,10

  • Double Unders
  • Hand Stand Push up

Another New Class Begins on Valentines (9:30)

 

You’re sucrose, you’re glucose,
You’re fructose and more,
From your head to your feet…
Which are stuck to the floor.

You’re Hershey’s, you’re Snickers,
You’re sweet English Toffee.
If you spit in my cup,
You’ll just sweeten my coffee.

I love you so much
That I’m getting frenetic,
But I can’t even kiss you,
’cause I’m diabetic.

HAPPY VALENTINES!

Picture 55

Wednesday’s Workout

Run 300m
30 Back Squats 95/55
Run 200
20 Back Squats 135/95
Run 100
10 Back Squats 185/135

Thursday’s Workout

Strength: Strict Press 7 x 2

Conditioning:
14 minutes of work-
14 Doubleunders
Max Pullups

-If you fall off the bar continue to Double-unders
-Score Max Pullups

Athlete Spotlight: Mike C.

Not only has Mike been one of our longest standing members at CFN, he is also an inspiration to us all. As a football and track coach in high school he loves to coach and give back. Thanks for your dedication Mike.
1. How were you introduced to Crossfit?
The school I was working at had a few parents that did Crossfit and I got interested.  I had been working out doing P90X and Insanity for over a year and needed something new and different I could do.
2. Favorite WOD/Lift:
Any Olympic lift is good!  Clean/Jerk, Snatch, Squat Cleans…
3. I have always wanted to:
Climb a mountain.  Not hike… literally climb! (I’m working up to it!)
4. One word people use to describe me:
Determined
5. Outside of the gym I like to:
Go to the beach, hang out with friends, and go to concerts.  I like to do almost anything… YOLO!
6. Something nobody knows about me or would be surprised to know about me:
I have one pectoral muscle from a horrific baseball incident was I was young.
7. Favorite physical activity outside of Crossfit:
Playing new and different sports; ultimate Frisbee, Gator ball… etc..
8. Favorite place to eat in Naples:
How sad is this…… Moes
9. Song that gets me pumped for a workout:
Eminem: Lose Yourself
10. Proudest Accomplishment:
Being recruited to play college football in Kentucky and all the kids I have coached since!
Mike
Monday’s Workout
Skill of Week: Hollow Rock
Strength: Back Squat 5 x 5
Conditioning:
10 minutes of “Cindy”
-5 Pullups
-10 Pushups
-15 Air Squats
Tuesday’s Workout
Skill of the Week: Hollow Rock
Conditioing:
For Time-
35 Wall Balls
Run 300m
35 Sumo Deadlift High Pulls
Run 300m
35 Thrusters
Run 300m
Call Us