Member Spotlight: Julie Crowley

Here are some fun facts about Julie Crowley:

  • Julie is from Jersey. You may call her Jersey Julie.
  • You can catch her at every 5:30am class, occasionally the 11:30am when she’s working from home, and sometimes she tries to come to both and the coaches have to tell her to go home and rest.
  • She has a dog and she’s obsessed with her. Like… really obsessed.
  • She smells good, pre and post-workout, every time. No one knows how. If you find out, let us know.
  • We love her a lot.

Here’s the Spotlight (2 years in the making) for more on Jules, aka Jersey Jules, aka Julie from Jersey aka we could go on:

Q: What do you do when you’re not killing it at CrossFit or bro’ing out at Gold’s Gym?

A: Eating, haha! Well I really enjoy meal prepping – if you don’t have the Tasty app by now, you’re welcome. Dorothy, the most amazing Olde English Bulldoggie, has got me spending A LOT of time at Zilker these days, mimosas and sun rays for days, or exploring Texas with my partner in crime*… and also trying to beat him in every WOD possible. Love ya Gabe!!

*She means her boyfriend, Gabe, not Dorothy.

Q: How has CrossFit impacted your life?

A: Short answer: it actually challenged me to get comfortable with the uncomfortable – best decision I could have ever made. I have this sense of accomplishment and gratitude for the PRs, relationships, and experiences I’ve gained that I hold very dear to me.

Q: What’s the most embarrassing thing that’s happened to you? (In or out of the gym)

A: Let’s just say double-unders, needed go to the restroom, but also needed to get 1st place soooo… you make sacrifices, and you multitask. I’ll let you figure it out.  Sorry not sorry.

Q: So you moved here from New Jersey, why Renew?

A: Honestly, I dabbled at a couple other boxes before Renew but they just didn’t click. When I walked into the Renew box for the first time, the energy, atmosphere and friendly nature completely sold me from the get go. I felt so welcomed, encouraged, and comfortable with everyone that was participating that day, and signed up immediately.

While there are a great deal of things I could say about Renew, I know for a fact that the community is second to none – I’ll be here for as long as humanly possible.

Q: Now that The Open is over, if you could tell Dave Castro anything to his face, what would it be?

A: You. Suck. Really though, this year he literally pointed out all my weaknesses so while I have to say “thanks” for making me work, mostly it’s a just a big “YOU SUCK” to him.

There you have it! If think you see her at the gym, but aren’t sure if it’s her, just wait for her to say words like “coffee” or “talk”. Or! If you want to be extra creepy, just wait until she walks by and give her scent a waft. So good.

You’re the best, Jersey Jules! Sorry for all the people who are about to sniff you!

Why I’m #InTheOpen: Becca, Becky, and Becca

You’ve heard from the Flynns, you’ve heard from Russ, and now it’s time for all the ~Bex~ in our gym to band together in solidarity for The Open.

Sorry, that was dramatic.

Anyway, we tapped all the Rebeccas in our gym for why they’re #InTheOpen

Presenting: Becca Harris, better known as DJ LaRae, Becca Matimba, and Coach Becky! We almost didn’t have Matimba, but she was able to be coerced and we are so excited to see her move some weight! No holding back on those deadlifts (or literally anything) this time, Becca!

Why she’s #InTheOpen, ft. DJ LaRae

“First, It’s FUN! I love having all of us together! You get to hang with people from all the other classes that you don’t regularly get to see. Yes people are watching, but it’s also encouraging because people are cheering you on! And of course you get see people accomplish cool stuff like PR’s. And i have heard the music is pretty good too.

Second, it’s a good benchmark. You will most likely do something in the open that you have never done before – and you will try something you have never tried before – and you will remember it. I remember when Becky got her first bar muscle up, when Cara deadlifted 155 lots of times and 155 had been higher than her previous 1 rep max. It’s a good test of where you are actually at and it’s fun to celebrate!”

*Also we just got word that DJ LaRae will, in fact, be dropping sick beats for us during Friday Night Lights. Let’s rage. *air horn x4*

Why she’s #InTheOpen, ft. Becca Matimba

“I joined Crossfit a year ago. I would’ve laughed in your face if you said I’d be Olympic weightlifting, running 5Ks, learning about functional fitness and being apart of a crazy/supportive fitness community dedicated to excellence.

I joined the Open because honestly it scares me and every coach wouldn’t stop talking it. I’m fairly logical and always expressive so I weighed my pros and cons. Having parents that set the bar high and playing sports growing up instilled a high-esteem for winning, but also a fear of failure/humiliation. I don’t want to do something while still being a rookie, it warrants a lot of failure. Sounds depressing (it is) but I’m always internally analyzing the odds. But, fear isn’t something to let rule my life and it ain’t real. So I’m facing that false fear and just going to do my best, have some fun, because ultimately it’s about progress not perfection.

Also, granting full permission to remind and yell this at me mid-WOD when I want to quit and bolt out the door because it hurts.”

Why she’s #InTheOpen, ft. a very succinct Coach Becky

“I do the open every year to challenge myself physically and mentally in a way that is different from just an everyday workout. But my favorite part, and the reason I would tell people to do it, is because Friday Night Lights is a blast and hanging out and cheering each other on is a great way to build up the community in our gym!”

The Bex have spoken. Time to step up and sign up. Leggo!

Friday Night Lights: what and why

Not to be confused with Friday Night Lights, one of the greatest television dramas featuring love, loss, Texas Football, and Taylor Kitsch to ever grace your eyeballs. When it comes to CrossFit, Friday Night Lights is the single best part of The Open.

What is Friday Night Lights?

Well, first, if you are still like, “What’s the Open?” read this. Basically, every Thursday for 5 weeks, CrossFit HQ releases a workout. As Open competitors, we have until Monday at 5pm PT to do the workout however many times we want and submit our scores to “the man” (CF HQ aka Dave Castro aka Greg Glassman). But Friday Night Lights is our chance to complete this workout as a gym family.

How will it work?

Every Friday evening, the gym will be set up with whatever is needed for the workout. You will already be assigned to a heat, and another member or coach will be assigned to be your official judge. Their job is to count your reps and make sure they are each to standard. You will come in, warm-up, and compete when it’s time for your heat. You will most likely lay on the ground for a while afterwards, and then get up and cheer your head off for the next heat.

That sounds overwhelming. What’s so great about it?

Hands down, one of the best things about CrossFit Renew is our community. And Friday Night Lights is one of the biggest community-cultivating events of the entire year. Sure you’re participating in a worldwide event (nbd), but you’re doing it with your buds, pals, workout comrades, arch nemeses, and for some — significant others by your side.

CrossFit technically is more of an individual sport, but as a gym, we are a team. There will be cheering. There will be a DJ. There will be matching shirts. There will probably be food and beer if Hroch has anything to say about it. There is a buzz about this event that is like nothing you experience in class the rest of the year.

Has anything cool ever happened at Friday Night Lights?

Yes. Every year. Last year, Luke Voss was still decently new at CrossFit and was pretty nervous going into it. He ended up CRUSHING every workout. It was unreal. And also Hroch accidentally turned the music and clock off while he was still working out but we’ve apologized, ok? Also! Val Harmon had never done a pullup and freaking finished all of them in one of the workouts.  AND two years ago, coach Becky had never done a bar muscle up and ended up getting them in the middle of a grueling workout.

I’m telling you, the energy and encouragement and adrenaline does crazy things to people. You just become the Hulk for 20 minutes and end up getting skills you’ve never done before, lifting more than you have in the past, or just exceed your own expectations by a landslide.

I am so excited to see who does what this year. Yes, it’s great to do CrossFit to stay active, but let’s put our competition stringers on and see what we’ve got in the tank. Every class is a training session, and every single one of your are physically able to participate in The Open.

Registrations starts Thursday, January 11th. Sign up here!  

New Year, New Goals

The new year is a natural time to reflect on the past year, as well as look forward to what is coming. We tend to make some sort of resolve for change. We all have new aspirations about what that change might be. For some, 2018 will bring big life changes like moving or a new job. However, for most of us our resolve will be in small things like our diet or books we want to read.

Overall, our desire for change can be a really good thing! I am a proponent for taking time to assess where we are in life and setting goals for where we want to see change. You can’t simply will change into existence, you need something to aim at!

The unfortunate thing about goals is that we generally suck at following through on them. We’ve all been here before. We have that grand vision of what the year will hold, but by mid March we’ve all but forgot them. I’ve done this for the last 10 years!

What I’ve found to be true about resolutions is that they come slowly with patience and a commitment to consistency. Don’t expect perfection — that’s just dumb. There will be plenty of failures on the way to change. But consistently holding your goals in front of you and aiming in their direction will produce change over time.

Oh, some good friends encouraging you along the way also helps!

The question I have for you all today is, “What do you want to accomplish in 2018 with your fitness?” I mean, this is kind of the domain I have purview to help you with. I want to know. When you think of this next year, what is it you want to see happen? Do you want to get a muscle up? Do you want to PR your back squat? Do you want to run a half marathon, or a half-half marathon?  Do you want to show up at least 3 times a week?

Non-fitness related, but gym related: one of my goals this year is to consistently start writing content for our gym. I want to provide you with thoughts to think about on a weekly basis. This is something you can hold me accountable to — I plan to write to you guys every Monday. If I don’t, you should ask me about it.

What is it for you? Shoot me an email with what you what to see happen in 2018. I would love to hear from you and also help hold you to your commitments!

 

 

Volunteering Opportunity with the Settlement Home

Another day, another volunteer opportunity with Settlement Home!

As a reminder/general PSA: Renew has teamed up with a foster home called The Settlement Home. It’s an all-girls home where ages range from early middle school to late high school. A group of the girls come to the gym Tuesdays and Thursdays to workout and have a discussion time at the end. They’re very BA and way cooler than me.

At Renew, we’re always looking for ways to not only strengthen our gym community, but also strengthen the Austin community as a whole. That’s why we looooove volunteer opportunities — they lovingly tap two birds with one stone. If you’re on the prowl for some volunteer opportunities to join, check out the below! (ALERT: these are also great opps for friends and family to tag along to. Sharing is caring.)

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Option 1: Gift giving to a specific girl (deadline to have them to the gym Dec. 14th)

We are sponsoring 3 of the girls who regularly come to the CrossFit program! Their names are Kaylea, Felicity, and Vicki. They are all incredible, and have caught on to CrossFit very quickly. They also all feel comfortable enough with me to be willing to share their life stories with me, and they deserve the whole darn world.

Click here to see their wish lists and sign up to get one of the items! While Kaylea, Felicity, and Vicki take priority, there is also an Amazon wish list for girls that come to the Settlement Home around Christmas, and for various gift needs throughout the year.

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Option 2: Holiday Program (10-15 volunteers needed)

Where: Settlement Home Campus

When: Thursday, 12/14, 5:30pm-8:00pm

What: Every year, they have a big event for the girls at the Settlement Home. If you were able to volunteer for Thanksgiving, it will be similar, but on a much larger scale! They will need people to help decorate, serve food, tear down, and anything else in between. I will be at this one, so you’ll have at least one familiar face!

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Option 3: Gift Drop-off (Need 5 volunteers e/day)

Where: Settlement Home Campus

When: Friday, 12/8 from 11:00am-2:00pm or Saturday, 12/16 9:00am-12:00pm

What: This is an opportunity for you to be on campus to receive gifts from people as they are dropped off. People will be bringing things from the girls’ wish lists, as well as from the Amazon page.

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Option 4: Gift Wrapping

Where: Settlement Home Campus

When: Wed-Fri, 12/20-12/22 at 10am each day

What: The staff have to approve each gift that comes in to make sure it’s appropriate to give to the girls. This means that everything comes to them unwrapped. If you have a special talent or love for gift wrapping (bless you), please put that talent to use and sign up to help the staff wrap everything for each of these ladies!

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These girls are great, and can use all the lovin’ they can get. It would mean a lot to them to receive something from Renew, or see some of our faces during events. If you get a gift for one of the girls, please bring it (unwrapped) to the gym as soon as you can! I’m starting a pile on the desk to bring over!

If interested, please email me at mckenzie.souther@crossfitrenew.org.

Thanks y’all!

McKenzie

Coaches Corner with Sadie Flynn: On Having Babies and Working Out

Just to go ahead and clear the air:

I am not a pregnant person. It’s called a food baby, ok?

Depending on your attention to detail, you may have noticed that in recent months we’ve had a handful of our lady members become pregnant and have (or soon will!) their babes. All the while barely missing a class, never skipping a beat, and just generally being way more badass than you and I will ever be.

This recent onslaught of offspring has forced the Renew staff to become fast friends with scaling for expectant women, and getting a good grip on the truths and myths around fitness and pregnancy.

Before we go on, if you’re a dude with no immediate plans for impregnating your spouse, you may just want to bookmark this for later. Unless you’re just really desperate for reading material, then by all means, join us on this journey through lady bodies and modified burpees.

All the pregnant ladies

As per the aforementioned disclaimer, I am not a pregnant person. And while I can read 1,000 articles about coaching pregnant women, I thought it best to glean some insights from the women who were (and are) actually living the pregnant/postpartum CrossFitter life. Val Harmon, Katie Michner, Jillian Myles, and Athena Newell dropped some knowledge on me.

When asked,what did you learn about yourself/body as you were working out while pregnant?” each baby-slingin’ BAMF had some really good things to say. For Val, she learned that her body is capable of more than she thought possible. “Even though I was carrying this melon on the front of me,” Val colorfully confessed, “ I was still able to push myself physically. However, I also had to learn my limits and let go of my pride. Pushing myself while pregnant had to look a lot different than when I pushed myself sans baby because there are different precautions you have to take so you don’t do any harm to yourself or the baby.”

This was Katie’s third pregnancy, but her first time staying active with CrossFit during each trimester. “The great thing about CrossFit is it’s all scaleable,” Katie said. “And as certain movements became difficult or uncomfortable the coaches were always supportive and willing to figure out a way to make the WOD still work and be beneficial.”

Similarly, Jillian’s experience was filled with learnings. “I continued to learn that my body can do more than my mind thinks it can. I was stronger than I thought. I knew continuing to exercise would be important while I was pregnant, but I think doing CrossFit while pregnant made my pregnancy more enjoyable, and my delivery easier and quicker!” Jillian raved. “It also made a HUGE impact on my recovery — I was back at pre-pregnancy weight in 2-3 weeks.”

And Athena, a fierce advocate of remaining safely fit and active during pregnancy, shed light on a common misconception: just because you can, doesn’t mean you should. While doing “what feels good” is all good and well, some movements like kipping pull-ups, toes to bar, sit-ups, and even some barbell movements can have a major impact on your pregnancy, and postpartum recovery.

Straight from the source

I chatted with a fellow trainer/coach friend of mine, Bree Figgins, who’s based in California and coaches at Wine Country CrossFit ~ who happens to also be pregnant ~ about remaining active during pregnancy and, as a trainer, she’s noticed that moms typically come from two vastly different schools of thought: “In one camp, soon-to-be moms assume that because they are pregnant they are somehow unable to continue working out or that they can only do minimally intensity things like walking, yoga, etc.” Bree said. However, the countergroup is women who think they don’t need to change anything about what they currently do for fitness and press on doing movements that could be detrimental to them, their baby, and their postpartum recovery. “What this tells me.” Bree went on, “ is that we have a mindset issue more than we have an action issue.”

When I asked her what her biggest piece of advice for pregnant women who are vying to remain active during pregnancy would be, she had some choice words. For those of you who are thinking about becoming pregnant, who are currently pregnant, recovering from birth, or anywhere in between — get your notepad out:

“My advice to women is to truly seek good, real information about what is safe for both themselves and their baby. Most people freak out about pregnant women working out of fear of “hurting the baby”, however there is greater risk for the mother to be injured than there is for the baby truth be told. Educating yourself can be tough because there is a ton of information out there, some good, but honestly, most is misguided.”

Pelvis Presley

Bree continued: “Two big points pregnant moms need to be aware of is 1) how to prevent/approach/treat diastasis recti and 2) how to protect/treat the condition of their pelvic floor.

First, diastasis recti is a condition that is common in pregnancy and postpartum, it is when the connective tissue between the rectus abdominis (your “six pack”) becomes stretched from your growing belly during pregnancy. This stretching is typical, however it can become as issue postpartum if the correct measures aren’t taken during pregnancy to insure that excess stress isn’t placed on the connective tissues. We see a lot of postpartum women strive to get their bodies back to its pre-pregnancy state, but struggle to lose the “mom pooch”. Unfortunately, this isn’t just a “problem” aesthetically, but a sign there are unresolved and potentially detrimental issues within the system.

We are seeing this more and more in pregnant athletes, mostly because proper measures and techniques weren’t taken as she trained during pregnancy. Part of this proper protocol should be modifying movements, eliminating movements, learning how to create intra-abdominal pressure at the correct times and staying away from things that directly makes you crunch as your midsection, jumping, or overextension.

Ultimately, there are many considerations to be taken during the season of pregnancy and postpartum. When it comes to pelvic floor health, every woman — especially postpartum — should get evaluated. Peeing on yourself every time you jump and laugh is common, but it is not normal, and shouldn’t be your new norm just because you had a baby.

Bottom line? Women need to ask harder questions. To both themselves and folks who are much smarter than they are. And be okay with the answers — don’t settle for what’s the most appealing. As they say: “Pregnancy is temporary, postpartum is forever,” so don’t make choices in your temporary state that will put you at risk for forever consequences.

If you want to read further and you’re hunting for resources about this, check these out:

  1. The CrossFit Journal’s video series (training for two, pregnant, not dead, etc.)
  2. NPR’s dissection on diastasis recti
  3. This free eBook from Bri Battles, a pro in the field of pregnancy and fitness
  4. The whole kit and caboodle from BirthFit 
  5. Fit Pregnancy for generally all the things

 

Deja Vu

If you participated in The Open last year, you know that 17.4 was also 16.4. I think Becky summed up everyone’s feelings pretty nicely with, “I didn’t want to do this workout last year…and I still don’t want to do it this year.” Well, everyone except Becca Harris, who had been itching for some heavy deadlifts since 17.1.

As all of you know, this workout was not a joke. Josh’s face below is a great representation of this. Those deadlifts were not light, AND there were 55 of them. I know I got to about rep 25 and thought, “wait…this is literally just the beginning of this workout. I still have wall balls, rowing, and if a miracle happens, handstand pushups.” 17.4 was a great test of not only physical strength, but also endurance and stamina.

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As usual, our crew gave 110% during what was probably the longest 13:00 of our lives and we all lived to tell about it.

Here are the highlights from 17.4:

  1. Last year in 16.4, Cara Griswold did RX and only got through 48 deadlifts. This year, she also did RX and got to 34 Calories! That is 96 more reps than last year!!! 96 PEOPLE! THAT’S AMAZING!
  2. An actual quote from Becky when I asked if anyone did cool things on Friday – “Luke continues to be a general badass and pushes through pain like a champ.” Enough said.
  3. Jillian Myles’s baby bump has grown exponentially in the last few weeks and she almost finished the calorie rowing at 7 months preggo.
  4. Julie Crowley and Haley Hall were our only females to get to the handstand pushups. Naturally.
  5. John Wickes finished with 5 reps of HSPU and said, “I truly have never tried so hard in any workout than I just did.” Somewhere out there, Becky is grimacing with pride.
  6. Crawford and Matt have been close since college, and continue to stay close — even in their workouts. While in the end, Matt pushed ahead with three more HSPU than Crawford, but even their tiebreak time was almost the same!
  7. Becca Harris motored through those deadlifts and finished the 55 cal row with a few seconds to spare. 13 Seconds faster than her previous time. She managed to stay on the rower this year.
  8. Hroch was the only one to attempt this workout a second time, and got 19 reps better than his first try. He was our only athlete to get back to the deadlifts, and none of us are surprised (but we’re all super duper proud).
  9. Also, last but not least, I want to give a shout out to Donnie Newell. He rolls in every week, warms up a little, cranks out the workout (usually crushes it), and then immediately goes to hang out with his daughter. He and Athena are a great team and I’ve loved having little mini CrossFitters running around the gym!

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What are the current standings?

For the ladies:

17.4 girls

For the dudes:

17.4 boys

Seriously, great job to everyone that did 17.4. Y’all worked your tails off, and from what I’ve heard, pretty much everyone that did 16.4 saw improvements in 17.4! That is a big deal!

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This Friday is 17.5. The last workout of The Open. I think it’s easy to get burned out in a long series like this, but don’t let exhaustion get the best of you. Pay attention to your body and know what days to rest before Friday. Now let’s get amped for 17.5!!

McKenzie

17.3: Heavy stuff, man.

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“Everyone struggles with snatches, right? And chest-to-bar pull ups? Cool, yes, let’s put those in the Open and then add a ton of weight to the snatches and make them do both really quickly. It’ll be horrible.” – Dave Castro, probably

The Open has this cute way of humbling you. Think you’ve got a full snatch? Try doing 15 of them at your max weight in under 8 minutes. Snatches are one of those movements that have the keen ability to highlight your immobility and pinpoint your weakness. That one movement alone in any WOD is tough, not to mention tossing in chest-to-bars.

And yet, we saw member after member make those squat snatches sit down, shut up, and take names.

Here’s the highlight reel:

  1. This is Luke Voss’ first Open, and he threw those snatches overhead like they were nothing. He almost finished the round of 115# despite the clock accidentally being stopped before he was done. You’re our champion, Luke.
  2. One of Drew Darby’s friends, Carolina, joined us for her first Open workout. She didn’t have a lot of experience with the squat snatch, but after about 10 minutes of practicing, she jumped into the workout and ended up adding way more weight than she thought she was capable of. Boom. CrossFit.
  3. Bossmom Cara Griswold got to the round of 95lb scaled. She PR’d on Wednesday at 85# for the first time, and then after all the other previous work, she gave 95# a run for it’s money.
  4. Likewise, fellow Bossmom Athena Newell did the workout RX and got to the 95# as well. She came into it with the goal to get at least 1 rep at 95# and walked away casually from 17.3 with 3 reps at 95#.
  5. Shannon Frawley, who kind of has an irrational fear of anything overhead, cranked through the scaled version and almost finished the round at 75#!
  6. Becca Harris, otherwise known as DJ LaRae, basically muscle snatched a rep at 95#.
  7. And if you missed it, Hroch emceed the evening. And I think at one point he even danced.

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Below is the Renew leaderboard. We want to be sure of two things here: 1) That those who are not showcased here don’t feel their effort is any less valued, or important. You guys are putting in some hard work this Open, and it doesn’t go unnoticed. We want you to feel motivated, encouraged, and supported. 2) That those who are showcased here feel proud of their accomplishments and humbled to be among such hardworking men and women. Also, don’t let it go to your head. Remember: you’ll never be as cool as the Dottirs.

Top 5 women at Renew:

girls

Top 5 dudes at Renew:

guys

There you have it. Now, rest and recover — 17.4 is right around the corner. We’re over halfway done, y’all. Stay strong!

McKenzie

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Why do you guys keep yelling at me about Open Gym?

The CrossFit Open is this special time when Dave Castro and the broheads at CrossFit HQ get together and come up with workouts that highlight our weaknesses with neon permanent markers, forcing us to get out of our comfort zones and push our limits. Those jerks!  

So, we decided to re-establish Open Gym as an opportunity for all of us to come together and work those weaknesses. And we mean it – it’s 2 extra hours a week you get to freely work on whatever ails you. We have a coach there ready to give you drills, or help correct form, or give you accessory work to build strength.

“Yeah okay I get it but like what will I actually gain from a measly 2 extra hours a week?” So glad you asked, let me tell you a story:

Steven Harmon is a baller, and as such, wanted to do 17.2 RX. But he kept getting stuck on those muscle ups (and today in shocking news…). Defeated but determined, he was back at the gym Saturday morning to work on his kips, cues, and master the basics of the movement so he wouldn’t find himself stuck later. He did countless sets of kips – each bigger than the last – and then moved into assisted muscle ups with a band.

And check this the freak out:

His second banded MU ever! His first was about 3 minutes before this. Boom. Can you smell unassisted MUs yet? I can. Smells like joy and ripped hands.

But Super Steven doesn’t stop there – muscle ups are a trouble area, and double unders have always been a battle. After his muscle up work, he moved to DUs. After being beaten with his rope, we worked together to identify that his issues were elbow placement and rhythm during the jumps. After some slow single-under accessory work, it clicked. Steve finally got the rhythm. Pretty soon you’ll see this guy doing 100 DUs in a row. I can feel it.

Remembering to celebrate small victories is so important. 99% of the time, you will not be able to waltz into the gym and do something new the right way on your first attempt. You start with the basics and work your way up until you have mastered that skill. Learning to love the process will help avoid so much frustration and make it fun at the same time.

So, see you Saturday – 10am at the gym. We’re ready for ya.
-McKenzie

17.2: Will we ever walk comfortably again?

Hopefully everyone has had a chance to stretch their hammies and glutes and also ice their hands and pride after 17.2. I am so proud of all of you for lunging and cleaning your way through that workout and entertaining Dave Castro with his dumbbell madness. He’s the worst, y’all are the best.

The highlights!

    1. Luke Voss went into 17.2 with 0 unassisted pull ups and ended up cranking out not 1, not 2, but 13!!
    2. Val Harmon was going to do RX and nix the muscle ups, but instead did scaled and got her first 2 unassisted pull ups! Pregnant!
    3. Shannon Frawley powered through the workout by herself on Monday even though she was sick, because though she be small she be mighty.
    4. Brian Lange might as well have just done jumping muscle ups on the tallest bar we have.
    5. Matt Williamson got the farthest and finished one full round (really 4 rounds)!

What else happened?

  1. Coach Russ judged Matt Williamson and didn’t like that Matt’s score was higher, so Russ attempted 17.2 a second time. Matt still beat him.
  2. A little known fact about Andrew Greenwood is that he needs someone to yell at him to make him work to his potential. Jess was his judge, and if anyone knows Jess, she is the last person in the world that would yell at Andrew like he needs. I politely spoke very sternly at him after the workout and he decided to come back for round two. Russ judged him and it looks like whatever yelling he did worked. He went from 91 reps to 113. 
  3. Justin Hroch did 17.2 twice, and tore 90% of his skin off his hands to squeeze out three more reps and likely bump his rankings up ahead of all the other plebeians. 

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What are the current standings?

As of right now, below are the top 5 girls and top 5 guys!

ladies

fellas

I really am so proud of all of you. We’re two workouts in and we’ve already had so many awesome milestones in our gym. Can’t wait for the remaining weeks!

Rest and repair your body, and we’ll see you Friday for 17.3!

In love and lunges,

McKenzie