Wednesday 11.26.14

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Crossfit Woodstock Member Profile #11: Sitara Lones

I’m from Afghanistan, came to the U.S. when I was 7, and grew up in Queens borough, NY and Santa Cruz, CA.  I’m a mama to 3 daughters who dazzle me and married to a super fellow named Aaron.  We recently moved to Portland (yay!) from the Bay Area and I’m beginning the 3rd iteration of my professional life as a newly-minted Family Nurse Practitioner.  Prior to nursing, I had a Masters in Clinical Nutrition and worked in various county, federal, and international jobs related to public health and food programs.

How long have you been doing CrossFit? Why CrossFit? What is your fitness history? What have you gained from CrossFit?

My movement-related passion has always been dance.  I have been a student of Kathak (classical Indian) dance for a couple of decades under the tutelage of my guru, Smt. Anuradha Nag.  For most of my life, various forms of dance (ballet, Indian, Brazilian, etc) have been my sole source of exercise.  I had no real experience in athletic training until 2004, when I was introduced to CrossFit in Santa Cruz by Greg Glassman.  It was a life-altering “ah-ha” moment when I got my first taste of weightlifting (specifically, the deadlift) and a WOD (Tabata This).  What a “high”!

After several years of an on-again, off-again relationship with CrossFit and reaching my peak “super-stressed out mom who is too old to be back in school” weight, I decided to be my first health patient!  I began to focus on branches of the wellness tree I could no longer ignore – stress, sleep, discipline.  It was because of CrossFit and the off-hours running and training it inspired that I lost almost 70 lbs. and dropped my body fat from 41% to 25%.  Bonus was that I was able to dance again.

Upon our move to Portland, I was stoked to find the awesome Alive community where I could continue my fitness and weight loss goals through CrossFit and boxing.  Much to Aaron’s delight (who is a jiu-jitsu brown belt and instructor at Alive), I found the courage to try BJJ.  And, it hasn’t disappointed J  I love that jits, CrossFit and my dance are all symbiotic and co-exist so well together.  I also love our team of coaches – it is the best I have ever experienced

Describe your dream vacation.

The list of dream vacations is so long!  With my family, I’d love to explore the ancient sites, beaches and cities of Turkey. If I lived in a bubble and had no responsibilities, I dream of doing a worldwide tour as a dance student and medical volunteer.  Spending 6 mos – 1 yr traveling to the homes/schools of dance masters from around the world (especially Indian and Brazilian teachers).  Spending a month or so at each location, just living, breathing and practicing dance while working part time at a nearby community/village clinic.  Maybe hit the local Crossfit and BJJ gyms on my days off.

If your house caught on fire, what 3 possessions would you save?

Aside from my 3 precious girls?  Old photos, jewelry that has been handed down to me and my family’s important documents.  I don’t really expect permanency from anything I own.

If your life had a theme song, what would it be?

Anything that you can move your fingers, shoulders and/or hips to.

 What would you have for your last meal?

A buffet of my favorite Afghan dishes made by various cooks in my family (lamb palaw, aashak, banjan burani, shami kabob, anything with quroot, and more).  For dessert, some kind of white cake involving fruit and cream.  Oooh, and a boat load of sheerpera, with cardamom tea of course.

 Tell us about your most embarrassing moment.

No. It’s too embarrassing!

 Top 3 pet peeves?

People you can’t/won’t laugh at themselves.  People who are takers (in society, in relationships, in families, etc).  And, when Aaron finds me “cute” and tickle-worthy when I try to practice jits moves on him.

What is your best physical feature? Why?

My favorite physical feature is my smile.  I love to smile and laugh – people score BIG points with me when they make that happen!

 What is something you are looking forward to/excited about?

Starting work as a new NP.  And, my parents retiring from their work overseas and coming home (they both work/live on U.S. military bases in Afghanistan as cultural advisors and linguists).

Desert island list: 1 book, 1 cd, 1 dvd.

Lord of the Rings.  Anything by Cocteau Twins 1990 or earlier.  Groundhog Day.

What is the weirdest thing you have ever eaten?

Lamb testicle kabob.  Pretty weird being handed a giant 3 ft skewer with a long row of flame-cooked testicles.  Fortunately, I have Aaron’s reaction on film.

Wow, thanks for sharing, Sitara! The image of that last one is going to stick with me for a while. Good luck with your studies. Today’s wod is named in your honor.

Daily Warmup (check the board)

Mobility

Hip flexion and external rotation with band 2 min each side (first piece in video)

https://www.youtube.com/watch?v=5MpRqylj1h4

Upper back and ribs with foam roller 2 min (first piece in video)

https://www.youtube.com/watch?v=ULj-K0DsjPE

Strength

Clean & Jerk 15 min EMOM: 5×1 at 60%, 5×1 at 70%, 5×1 at 80%

Perform 1 clean and jerk (pull from the floor, receive in full squat, split jerk) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.

WOD

“Sitara”

15-12-9-12-15
hang power snatch RX 75/55 FB 95/65
10 box jumps after each set of snatches 24/20

Tuesday 11.25.14

Daily Warmup (check the board)

Mobility

Front rack with band 2 min each side (second piece in video)

http://www.youtube.com/watch?v=qOY3TIBSaMM

Hip extension with band 2 mins each side

http://www.youtube.com/watch?v=g-mBaHx6Gn4

Strength

Front squats: 5 x 3 @ 80% 1RM

WOD

4 rounds:
100m farmer’s carry 53/35
12 deadlifts 135/95
6 push jerks 135/95

Monday 11.24.14

Daily Warmup (check the board)

Mobility

Overhead prep with roller and barbell 2 min

Supine PNF wall squat 2 min

https://www.youtube.com/watch?v=HgEgIGE2ZI8

Strength

Snatch 15 min EMOM: 5×1 at 60%, 5×1 at 70%, 5×1 at 80%

Perform 1 full snatch (pull from the floor and receive in full squat) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.

WOD

“1/2 Cindy”
As many rounds and reps as possible in 10 min:
5 pull-ups
10 push-ups
15 air squats

Thanksgiving Schedule

Thanksgiving CrossFit class schedule

There will be a few changes to the class schedule this week because of Thanksgiving.

Wednesday 11/26: all classes as usual

Thursday 11/27: 9am class only, all other classes canceled for the day

Friday 11/28: afternoon classes (4,5,6pm) only, morning classes canceled

Have a happy holiday!

Friday 11.21.14

Daily Warmup (check the board)

Mobility

Overhead prep with roller and barbell 2 min

Supine PNF wall squat 2 min

https://www.youtube.com/watch?v=HgEgIGE2ZI8

Strength

Full snatch 15 min EMOM: 5×1 @ 60%, 5×1 @ 70%, 5×1 @ 80%

Perform 1 full snatch (pull from the floor and receive in full squat) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.

WOD

RX
21-15-9
deadlifts 185/135
pull-ups
FB
21-15-9
deadlifts 225/155
C2B pull-ups

Thursday 11.20.14

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CrossFit Woodstock Member Profile #10: Kasi Lavely

Hi all! I am originally from the very small town of Raymond, New Hampshire. I went to college in Connecticut and lived there for 2 years after graduating. In 2011, my then boyfriend and I bought a pop up camper, hitched it to the back of our 1998 Jeep Cherokee, and drove to Portland with our two dogs. Three years later, I live in a cute apartment in Sellwood with my little man, Gizmo.  Funny how things work out, eh? I’m an Engineering Recruiter, which I love, but it’s incredibly stressful and the hours can be semi-ridiculous. I’m very thankful for 6AM classes.

How long have you been doing CrossFit? What is your fitness history? What have you gained from CrossFit?

I’ve been with Woodstock since May and still feel fairly new to CrossFit. The CrossFit culture always scared me a little. I have a coworker who never shuts up about it (you know the meme about the #1 rule of CrossFit…only talk about CrossFit? Totally that guy!). After plenty of encouragement and the boredom of working out on my own, I ran to Woodstock on a Saturday morning and got hooked. Yeah, I literally ran. What a stupid idea for my first class!

Previously, I used mainly kettlebells and the all-encompassing “functional equipment” of ropes, slam balls, valslides, slosh pipes, Burlee balls, etc., while always making time for deadlifts. Writing this is giving me the itch to throw around some bells. What are the chances we incorporate more at Woodstock? J

I love moving. I’ve always enjoyed fitness and like to find ways to challenge myself. Since I’m no longer a competitive softball catcher, one of my fallbacks is running a half marathon without having put in miles to prepare. CrossFit has helped build the physical and mental strength for that kind of thing while providing me with a challenge in every class. CrossFit also reminds me that eating properly is important. When I don’t, I’m punished. And it sucks. Eventually, I’ll get my name on the wall for some benchmarks. Someday…

Describe your dream vacation.

I don’t have a specific place in mind, but my dream vacation would be somewhere with lots to do and see outside and have incredible food and booze. Oh yeah, and the inability to gain weight from said food and booze. Hmm, with the exception of the last part, my dream vacation is sounding a lot like Portland!

Top 3 pet peeves?

  1. My biggest pet peeve is people saying they “could never do that,” no matter what it is. Ticks me off!
  2. Wearing jeans and sneakers. By sneakers, I mean running shoes or cross trainers. Not Chucks, Vans, or something similar. Those can be cute.
  3. Personal status updates on Facebook that should probably be left unseen to the rest of the world.

What is your best physical feature? Why?

I love my hair, however Crossfit is giving me a pretty nice butt. Most women would hate that I’m saying this, but I can’t wait for it to be a little bigger!

What tv show do you secretly watch?

Duck Dynasty! It’s totally opposite of shows I would normally watch, but is so freaking funny! Don’t ruin it for me by saying it’s all staged. In my head, there’s a redneck family who does whatever they want all day and is totally supportive of each other. Having grown up in New Hampshire and spent a lot of time in Maine and Vermont, that kind of a thing is not totally out of the realm of possibility to me.

Anything else interesting we should know about you?

I have a slight obsession with paleo baking. I have no clue how to create a recipe, but I can follow directions like nobody’s business.. Also, I love to do handstands in front of cool things. I was recently told that it’s overdone, but I don’t care. It’s still pretty awesome ☺

Thanks for giving me the opportunity to share!

Keep moving,

Kasi

Thank you for sharing, Kasi! You have become a very welcome addition to our gym. It is always good to get more strong women in the ranks. Today’s wod is named in your honor.

Daily Warmup (check the board)

Mobility

Hip flexor smash with lax ball 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

Freeing up the scapula with lax ball 2 mins each side

https://www.youtube.com/watch?v=hzozw2Aso3M

Strength

Back squat: 5 x 3 at 80% 1RM

http://www.tabatatimes.com/why-deep-squats-are-good-for-you/

WOD

“Kasi”

12 min AMRAP:
5 renegade rows @ 1/2 BW
10 box jumps 30/24
15 KB swings 53/35
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Wednesday 11.19.14

Daily Warmup (check the board)

Mobility

Hip flexion and external rotation with band 2 min each side (first piece in video)

https://www.youtube.com/watch?v=5MpRqylj1h4

Upper back and ribs with foam roller 2 min (first piece in video)

https://www.youtube.com/watch?v=ULj-K0DsjPE

Strength

Clean & Jerk 15 min EMOM: 5×1 at 60%, 5×1 at 70%, 5×1 at 80%

Perform 1 clean and jerk (pull from the floor, receive in full squat, split jerk) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.

Benchmark WOD

“Annie”

50-40-30-20-10
double-unders, abmat sit-ups

For those of you struggling with double-unders…practice, practice, practice. I recommend getting your own rope, practicing at home and practicing before and after class as part of your warm-ups and cool downs. You will get better at them. Trust me. This video has some good tips. Watch it.

https://www.youtube.com/watch?v=h7XjUbUpeHE

Compare your time today to the last time we did Annie back in July. How did you do?