Member of the Month: Allie!



Good hops! Photo: Oscar Bravo


Allison, or as some may know her as Allie, has been a member of our community since March 2017, she has always been a positive, hard worker, strong in any rowing workout and recently we’ve seen her make some huge improvements over the last few months especially in gymnastics and strength, and wanted her to know it didn’t go unnoticed! With stringing together 17 TTB unbroken, and PR’ing in multiple lifts, with her Snatch being one of them recently, we have been very proud of the hard work and dedication she has put in, so give her an air high five next time you see her in the gym!


Read more to find out more about Allie!


What is your background in Fitness/sport?

I did gymnastics as a kid for 5 years, then played soccer and softball and also swam. As I got older I started going to a conventional gym on and off but nothing consistent and also dabbled in spin and yoga but nothing stuck


When did you start CrossFit/At Vic City?

I started Crossfit March 2017 at Vic City


Favourite memories in the gym?

Suffering through open workouts together and getting to compete in our in house competition: Vic City Games


What is your favourite movement?

Toes to Bar, Power Cleans or any single DB movement (Snatches, C&J or Lunges)


Least favourite?

Dumbbell Thrusters


Favourite WOD or type?

I really enjoy Chippers or Partner workouts. My Favourite is probably open workout 18.1 since it has 3 things I like: Rowing, TTB and DB Clean and Jerks


What do you enjoy the most about CrossFit?

The community. We really are a big family who cheer each other on. Also the variety of workouts-I never get bored because there is always something new and different


Most recent achievement that you are proud of?

I’ve been working on my snatch and finally can throw 85-90lbs overhead fairly consistently without freaking myself out!


What goals are you working towards right now?

Continuing to work on my strength and working towards getting ring muscle ups



Keep up the great work Allie and thank you for always showing up with a smile on your face, ready to get to work, and always giving your best effort!




Big weight, great technique! Photo: Oscar Bravo


TRAINING WEDNESDAY THURSDAY


WARM UP



Skill Endurance


Every 1 min for 10 mins, alternating between:

5 Deadlifts, 225/155 lbs

10 Single Arm Dumbbell Shoulder-to-Overheads, 50/35 lbs


shoulder to overhead is 5/side


FG3: 125/185, 25/40 FG2: 105/155, 20/35 FG1: scale bar and db as needed

CP1: 255/185 CP2: 275/200, 40/60



WOD:


5 rounds, 1:30 each, for max reps of:

4 Lateral Burpee Over Bars

6 Hang Power Cleans, 115/75 lbs

8 Thrusters, 115/75 lbs

max reps in remaining time Double Unders

Rest 1:30


Quick, smooth reps.


FG3: 65/95 FG2: 55/75 FG1: scale bar as needed CP1: 135/95