Blog

September’s Athlete of the Month


NAME: Nancy Small

HOMETOWN: Suffield

AGE: 58

OCCUPATION: Actuarial Consultant @ Travelers Insurance

INTERESTING FACT: My husband Mark and I have two children Lindsay(29) and Mike(26). Lindsay is a PICU nurse @ childrens hospital in Greenville SC and Mike is a specialist in the Army currently stationed at Fort Sill, OK. We also have a 1 year old grandson Grayson. Between the two of us and our two children, we have a total of 8 rescue dogs. If dog hair was a valuable commodity, I’d be retired and living on a beach!

FAVORITE LIFT: Back Squat

FAVORITE WOD: Too early in this process to name one, but prefer AMRAPS over FOR TIME

LEAST FAVORITE WOD: Absolutely anything with Burpees

HOW DID YOU START CROSSFIT? My daughter belongs to a Crossfit box and competes in South Carolina, she encouraged me to give it a try.

HOBBIES OUTSIDE OF CROSSFIT: Um, really don’t have any, other then relaxing and enjoying any downtime I may have.

WHAT KEEPS YOU COMING BACK TO LWCF? Love, Love, Love this atmosphere, my fellow athletes and of course all of the coaches. I really feel like part of a great community.

GOAL FOR THE NEXT 6-12 MONTHS: In about 10-15 more lbs, would like to start participating in the running part of the wods and warmups. Ideally, would love to be able to run both miles in next years MURPH!

ADVICE FOR SOMEONE NEW TO CROSSFIT: You’ll be amazed at how you feel, whether it’s just moving about in everyday life, or seeing your skill level increase every week. I’m amazed every week what I can now do that I could not do last month – even the little things. When I started this process at the end of March, I could barely do 10 sit ups, now I can do however many are required for the WOD. I could not do one lunge step, now I can even do weighted lunge steps.

WHAT CLASS DO YOU NORMALLY ATTEND?: 5:15 or 6:30 depending on work

Daily WOD

Workouts will now be viewed by clicking the Blue WOD tab in the bottom right of the screen.
This will open a pop up that will be linked to SugarWOD and will show the daily WOD.
To view the workout for the next day or past workouts, simply use the forward and backward arrows on the page that pops up and shows the workout.
In addition to this, by downloading SugarWOD, you will easily be able to navigate the current WOD, past WOD’s, and future WOD’s.

071717

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: 8 x 250m Run
*Rest at least 1 minute between rounds

Score is average time

WOD: AMRAP 5
1 min Push Press 45/35
1 min Front Squat 45/35
1 min Sit Ups
1 min Push Ups
1 min Burpees

071617

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Partner WOD:
W/ a Partner
100 DB Snatches
250m Run
80 Wall Balls
250m Run
60 Pull Ups
250m Run
40 Toes To Bar
250m Run
20 Burpees

*Runs are done together, everything else split between the two athletes

You pick the weight. Motivate and push each other but most importantly, have fun together

071517

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

OLY:
Strict Press 3×5
Push Press 3×5
Front Squat 3×5

EMOM 8
6 Push Jerks

Work to single heavy Push Jerk

Conditioning:
Heavy Karen
150 Wall Balls 30/20

071417

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: Plate/Sled Push
10 x 25m

WOD: OPEN 11.2
AMRAP 15
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24/20

071317

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: Bench Press
6-6-5-4-3-2-1-1-1

WOD: 15-14-13…1
Walking Lunge
KB Swing 53/35

071217

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: EMOM 10
3 Heavy Squat Cleans

WOD: 5 RFT:
7 C2B Pull Ups
14 Burpees

071117

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: Pull Ups
Accumulate 50 Strict Pull Ups

WOD: 21-15-9
Thruster 95/65
Push Up
Air Squat
Sit Up

071017

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: EMOM 10
O: 8 Pendlay Rows
E: 8 Good Mornings

WOD: 4 RFT:
400m Run
15 Front Squats 155/105
*From Ground