23/05/16 – “You’ve Got A Friend Indeed”

A: Dumbbell Strength & Skill Renegade Rows, 10 - 10 - 10 Seated Press, 5 - 5 - 5

Superset the Rows with the Press.
Build the load or hold across - your call
The Rows are 10 reps EACH arm.

. B: Partner WoD !! . Complete As Many Rounds As Possible in 12 Minutes: 12 Dumbbell Deadlifts 9 Dumbbell Hang Squat Cleans 6 Dumbbell Push Jerks

"RX" Weight on DB's = 15 / 10 kg.
One partner completes a full round then tags in their teammate.

. . Post DB work and WoD score collectively to Beyond The Whiteboard.

Member Monday time again!

This week we speak with Angela C. Angela has been rocking it on the RoD for a bit now & has been making some great progress since she started.

On a non exercising note did you know that Angela recently got married and honeymooned around South America tasting all the delights the fine continent has to offer.

Lets find out a bit more about our Angela .....

QUESTIONS. -

What 3 words best describe yourself?

Easy going - Focused - Adventurous.

How long have you been doing CrossFit?

1.5 years

Favourite/least favourite WOD?

I actually haven't done that many Benchmark/Hero WODs. I did enjoy the day we did "Murph". Least favourite is "Fran".

Favourite/least favourite exercise?

My favourite is Toes To Bar (although I am still learning to link them), Push-Ups and Running. Least favourite is the Assault Air Bike, Thrusters and the Overhead Squat.

Hobbies outside of CF?

Snowboarding, planning overseas trips and figuring out the next best restaurant to go to. I also enjoy photography on occasions.

Occupation?

Forensic accountant specialising in fraud investigations

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

Definitely fries. Nandos fries are pretty awesome.

Do you like fish? 🙂

Yes. I just experienced the best fish I have ever eaten while travelling in Mexico.

Any goals you hope to achieve on the ROD?

Lots! Short term ones include pull ups and learning to snatch properly.

Any advice for a new member up on the ROD?

Just remember that there is always going to be someone better and worse than you. The best strategy is to try your best and remember that everyone is wanting you to achieve.

Lastly tell us a joke 🙂

CrossFit doesn't hurt 😉