WoD

. Complete For Time: (25 Min Cap) . 800m Block Run 40 Toes To Bar 40 Russian Kettlebell Swings (32 / 24 kg) Seamstress Run 30 Toes To Bar 30 Russian Kettlebell Swings China Town Run 20 Toes To Bar 20 Russian Kettlebell Swings   .

• Scale as needed. We will offer some set scales on the board to keep the stimulus alive.
• Post - WoD Mobility/Cool Down focus on the forearms!

    Post time to Beyond The Whiteboard.

Due to the public holiday on Monday & posting about Ben's bundle of joy; This weeks Member Monday will be called "Wember Wednesday!"

This week we speak to a long time member (and one of our awesome Intern's) Cera!

Cera has been throwing down on the RoD for 3 years now and has made tremendous strides since that day.

Always a dedicated worker to her craft she has a squat position most, if not all envy!! Add to that she's a Physiotherapist and she is one well equipped CrossFitter!!

Lets go have a chat with our Cera....

..

- What 3 words best describe yourself?

(Too) Sensitive, Loyal, Friendly

- How long have you been doing CrossFit?

Coming up to 3 years now😯

- Favourite/least favourite WOD?

  Fav WOD - 'EMOM's with Snatch/Clean technique work.

Least Fav WOD - Anything with Deadlifts and/or Air Assault Bike!! 

- Favourite/least favourite exercise?

Fav exercise - Pistol Squats (one-legged squats).

  Least fav exercise - That Air Assault Bike!!

- Hobbies outside of CF?

 Hobbies - Binge watching TV! - Rock climbing, & Photography.

- Occupation?

Physiotherapist.

- Favourite cheat meal? (Paleo or not! Lol!).

Pizza and Red Rock Deli's Honey Soy Crisps (not in combination!!).

- Do you like fish? 🙂

Yes. Steamed fish!

- Any goals you hope to achieve on the ROD?

Strict Muscle Up, & Bodyweight Snatch 😝

- Any advice for a new member up on the ROD?

Show up and strike up a conversation with at least 1 person at each session.

Editors note: ^^FANTASTIC advise!!

- Lastly tell us a joke 🙂

  I've been told I'm just lame and not funny at all. Not even going to try🙄

Editors note: ^^Booo! haha!!

(LOG YOUR RESULTS TO YOUR BEYOND THE WHITEBOARD ACCOUNT!!).