6/24/14
Strength
20 minutes to establish a 1RM Back Squat.
Conditioning
15 min Amrap:
5 Strict Pull-ups
10 Hang Clean to Thrusters 115/75#
30 Double-Unders
20 minutes to establish a 1RM Back Squat.
Conditioning
15 min Amrap:
5 Strict Pull-ups
10 Hang Clean to Thrusters 115/75#
30 Double-Unders
15 mins to work to a 2rm Clean & Jerk, then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets
Conditioning
20 Burpees Over Bar
20 Hang Power Snatches 95/65#
20 TTB
15 Burpees Over Bar
15 Hang Power Snatches
15 TTB
10 Burpees Over Bar
10 Hang Power Snatches
10 TTB
CFF8: Athlete Spotlight
Name: Hailey Penzak
Occupation: Police Officer &Clinical Psychology Master’s student
Class you attend: Noon class
How long have you been CrossFitting: 1.5 yrs.
How is your free time spent: Most of my time outside of work and CrossFit is spent napping, going to school andhanging out with my husband and ourthree crazy dogs. When I can, I also love to travel and scuba dive!
What made you drink the CrossFit “Kool-Aid”? My husband had been doing CrossFit for a couple months and would come home and tell me all about it. At first, I was content with P90x and Insanity DVD’s, but it became monotonous and I didn’t feel like working out anymore. The first time I came to CrossFit, I felt so out of my comfort zone that I didn’t come back for another couple months. I finallymade the decision to try it again and now I am hooked!
Athletic background: I played tennis in high school and I rowed in college at Michigan State.
How has CrossFit changed your life, lifestyle, level of fitness? CrossFit has changed my life because now I make it a priority to live healthier and to work out frequently. I feel like I have more endurance and I push myself harder to obtain my goals, and when I do, I set new ones! It has definitely made me a more confident person and I’ve made some amazing new friends!
Tell us something most people wouldn’t know about you: I lived in Russia for two months when I was finishing up my Bachelor’s Degree.
Favorite cheat food: Reese’s peanut butter cups…actually,anything with chocolate and peanut butter!
Goals for next year: Muscle ups have been a top priority! But I also would like to do handstand pushups without a mat and increase weight on my lifts, especially on the dreaded snatch.
Work-outs & Lifts
Favorite WODs – Diane, Elizabeth & anything w/ DUs
Favorite lift – Deadlifts & Power Cleans
Least Favorite WODs – Karen & Fran
Least Favorite Lift – Snatch
From the coaches:
Hailey is one of the more determined female athletes at Fate.Juggling a career as a police office, school and a family (dogs count!) she still manages to make it to the gym on a consistent basis. She is always pushing to improve her overall fitness level as well as individual workouts; she even tackled a majority of the open WODs this year twice! It’s this motivation that leads to Hailey’s success; once she set her mind to something, she is full speed. Currently I believe her motivation is focused on trying to accomplish a muscle up before her husband Shawn. That’s great! Keep up the hard work and stayed determined, you’ll continue to see the results.
15 minutes to establish a 1RM Clean & Jerk.
Conditioning
15-12-9 of:
Power Cleans 185/125#
HSPU
For time.
Back Squat: 1X5@60%, 1X5@70%, 2X5@75%
Front Squat: 1X5@60%, 1X5@70%, 1X5@75%
Conditioning
For time:
Row 1000 Meters
-then
3 rounds of:
15 Overhead Squats 115/75#
15 Box Jump Overs 24″/20″
Hang Snatch: 5×2@80% of 2rm
Conditioning
5 sets of:
4 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air-squats
Rest 1:00 between sets.
1) Back Squat: 1X5@60%, 1X5@70%, 2X5@75%
2) Front Squat: 1X5@65%, 1X5@70%, 1X5@75%
Conditioning
For time:
10 Clean & Jerks @ 75% of 1rm
Run 800m
30 Bar-Facing Burpees
10 Power Cleans (135/95 lb)
20 Barbell Weighted Walking Lunges (135/95 lb)
30 Pull-Ups
Rest exactly 3 minutes, and then . . .
3 rounds for time of:
Run 800 Meters
30 Kettlebell Swings (32/24 kg)
1) Back Squat: 1X5@60%, 1X5@65%, 2X5@70%
2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80%
Conditioning
For time:
3 rounds of-
6 Seated Ring Pull-ups
30 Double-Unders
Run 800m
3 rounds of-
12 Ring Dips
50 Double-Unders
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
