General Warm-up
3 Rounds of:
10 Ring Rows (as low as possible)
5 Cat/Cow
5 4-pt Squats
Crossover Symmetry
Strength
5 X 3 Front Squat (All sets performed at same weight)
WOD
15 min AMCAP of:
♠ – Squats
♦ – Pullups
♣ – Situps
♥ – Pushups
Note:Each athlete will have a deck of cards (share decks if needed). Athlete will perform the exercise that corresponds to the suit on the card for the number of reps of the card. All face cards are worth 10 reps, Aces are worth 11. Continue through the deck until time expires, restart the deck if needed.
Athlete of the Month – Chris Morrison
A little about Chris:
How long have you been doing CrossFit?
I’ve been doing CrossFit for about a year
Having started CrossFit on your own, what made you come to WMCF?
I injured myself a few times trying to do some of the olympic/power lifts and decided some formal instruction was needed. Thanks to the great coaching, I’ve been injury free (at least lifting related injuries) since I began at WMCF.
What is your favorite and least favorite WOD and why?
The mental toughness required to dig deep, shut off the governor and keep going when your body is screaming for you to stop and quit is what I like best about Crossfit. Pushing through mental and physical boundaries helps you learn what you’re really made of and that gives you strength in all aspects of life. With that said, my favorite WOD’s are the ones that are hardest for me. Those are also my least favorite WOD’s because they’re so tough and exhausting. I really like Fran and I really hate Karen. Mentally, Fran gets me pumped up. I go in thinking that I am going to simply crush the workout. Mentally, Karen feels like survival. I just want to make it to the other side without crying. Full disclosure, I’ve only done Karen once. That was after doing 5 rounds of Cindy, followed by Randy and then right into Karen during the Survival of the Fittest Comp. I was only able to finish 123 of the wallballs before the time cap. So, if you want to get technical I’ve never done Karen…but she still makes my palms sweat a little thinking about her.
Outside of CrossFit, what are your hobbies?
I love spending time outdoors. In no particular order I enjoy skiing, climbing, kayaking, biking and hunting and fishing. I also really enjoy traveling and the best is being able to combine travel with outdoor adventure
Where is the most awesome place you have ever been?
I’ve been lucky to have done quite a bit of travel so its hard to pick one. But the place that sticks in my mind is the Fairy Meadow hut in central British Colombia. Its a back country hut accessible only by helicopter in the winter time. So you get dropped off with your ski gear and provisions and a week later the bird comes back and picks you up. We spent the week earning our turns traversing glaciers, hiking up the mountains skiing back down. The scale of the mountains in BC is breathtaking, the snow is amazing…all around a really challenging and fun adventure with a great group of friends.
If you could go anywhere in the world where would it be and why?
I feel like I should say BC or Chile or Peru or somewhere to knock off one of the adventures on the bucket list. But, if I could get on a plane right now I’d go to Hanalei Bay in Kauai. I’d grab a long board, a six pack, a towel and a book and just chill on the beach.
Tell us something interesting about you.
Not directly about me but a cool piece of family history. My Grandfather used to go hunting with Ernest Hemmingway in Sun Valley, ID. He was the chef at the lodge Hemmingway frequented in the 30’s.
What advice would you give a newbie to WMCF?
1) Check your ego at the door and forget about “Rx”. Rx is NOT the point of Crossfit. The point is to get fitter, stronger and have fun. Rx is a handy benchmark and programming tool and often a great goal for workouts; but its not one size fits all. Tailor the workout to YOUR abilities and push yourself based on YOUR thresholds. Sometimes this requires swallowing your pride and scaling down. As long as you lay it all out there based on YOUR standards you’ll keep making progress.
2) Set fitness/health goals and achieve them. It will give purpose to your workout regime. Having fun and spending time with a cool group of people is a legitimate goal!
3) Be a consumer of your health and fitness. Do your own research, ask “why” and figure out what works best for you.
4) Perfect practice makes perfect.
Thanks man. We appreciate you.
