Thanks to everyone that came to the park on Saturday! We will be getting outside and around the community more as the weather heats up.
We are still dealing with a major plumbing project, please park away from the building and be careful of the trench of dirt in front of the building as you enter and exit. Please stay away from the stretching/heavy bag area and keep to the left hand side of the gym. Thanks for your patience as we improve our facility.
The first 2014 CrossFit Games Open workout (14.1) will be announced in less than 4 days. Our team is growing, but there are still many of you who haven’t signed up. In a quick interview between CFSQ’s Ivy and member, Shannon, Shabo shares a few thoughts about the next five weeks.
Name: Shannon B. aka ShaBo
Age: 39 (ouch)
Athletic Background: I have never played a team sport; but was a cheerleader/dancer/gymnast growing up.
How long have you been doing CrossFit? 2 years??? I think.
How many times do you workout per week? 3-6 depends on my schedule. Some weeks I get to workout every day; some only 3 days.
Is this your first Open? Have you done any other CF comps before? I did the open last year for the 1st time and I participated in the Garage Games this year!!!!
Why did you sign up? Because it’s just what you do! No, really…I want to see myself do better than last year….a LOT better!
What are you expecting out of the Open? Well, the workouts I’ve done recently from last year I’ve really improved on. So this year, I’m expecting more out of myself.
Besides training in the gym, have you done anything else to prepare? CLEAN EATING BABY! Nutrition is SO key when you are working towards a goal. I can see myself getting stronger and having better workouts when I fuel myself the right way. I’ve also included some yoga lately.
Nervous, Anxious, Excited, Dreaming about it, etc? Last year I would lose sleep over the workouts. Now that I know what to expect…I’ll still lose sleep over it ;^)
Are you obnoxiously stocking the Games website like I am? Yes, I’m a TOTAL stalker.
What do you want to see show up in the Open? What’s your best move? What’s your worst nightmare of a workout? What’s your weakness? The weight can always be a struggle for me…105lbs over head is a huge challenge for me, but I love me some box jumps, t2b, and my pullup is SOOOO much better this year!!! I will always despise wallballs, but I dig double unders (cause I can do them now) and my snatch is looking good ;^) Burpees aren’t so bad anymore, but I still can’t do a muscle up.
AMRAP, RFT, FGB, Chipper, etc…what’s your flavor? AMRAP for sure.
But seriously, you aren’t going to Regionals, what’s the point? The point is I can actually DO the workouts. I’m pretty proud that I can do these workouts, and do them well. Now, I may not be a Christmas Abbot or Annie Thorssomething, but I can do it.
Favorite past champ or you wouldn’t know a celeb CrossFitter if you saw one? Rich Froning. I think he may not be human. He is an incredible athlete.
What’s the gossip? Have you heard others talking about the Open? What would you say to someone considering it? Or to someone who is totally balking? You have to try everything at least once! It’s a great opportunity to come together as a gym and have our cum ba ya moment…everyone is super supportive. We yell and scream for each other. It’s no different than doing a daily workout. For five weeks you just record your score on a nationally viewed website where everyone can see how bad you sucked wind that day, or not.
What would be your least favorite excuse for not signing up? There really is just No Excuse. Sign up for the Open here.
Warmup
Run to Sessions (via Church St.)
4 Sets (10 Minutes)
5 Pull-ups
10 Push-ups
15 Air Squats
Conditioning
Double Kettlebell Complex
6 Sets, alternate with a partner
6 reps of each movement
Swing
Clean + Press
Squat
Swing
Don’t rush: focus on controlled, purposeful breathing and quality movement. If you put the bells down in the middle of a complex, you are done with that set. The point of complexes is to do the work without stopping, which is why there is a built-in rest phase during your partner’s set. To that end, don’t start a set until you’re ready to complete the entire complex.