For the next two weeks, come join us on Thursday night @ 7:30 pm for an informal CrossFit Open Announcement viewing…BYOeverything 😉
(and yes, there is still a 7:30 class, so you can view while you WOD. No excuses)
It’s that time of the month again. Can you believe it’s March already?! Meet our
Athlete of the Month for March… ALLISON FUSTER! She is one kick ass chick, and we love having her as part of our Crossfit Ladies family. She comes in, crushes some of the most difficult workouts, and does it with a smile.
“I love Allison! She is coachable and hardworking. I love
having her in ladies class! We all love having her in class! She is a stud!”- Coach Amy L.
1. How long have you been doing Crossfit?
And how long have you been at Crossfit RX?
I first started Crossfit in 2013 when I bought a Groupon for a small gym in Kirkwood. A few months later, I joined Crossfit RX. In 2014 I decided
to go back to school which resulted in nearly two years off from Crossfit (eek!). I started back at RX in January of 2016 and have been so happy to stay consistent with it for the last year!
2. Why Crossfit? In college, I started playing club sports and really grew to love
the training and sense of competition. I had a really great coach who knew just how to push me. After college, I had a hard time finding something to fill that void until I discovered Crossfit. I love being coached. I love learning new skills. I love being
a little competitive from time to time. But most importantly, I like the way Crossfit makes me feel. I love leaving the gym knowing I worked really hard and I’m stronger for it.
3. What are some of your hobbies outside of the gym? Ultimate frisbee, dancing, and
choreographing. And I always love a good game of beer pong.
4. Favorite and least favorite movements? Favorites – double unders and rowing. Least
favorite – wallballs
5. Name one thing you’ve accomplished in Crossfit, and name one goal you are currently
chasing. I’m pretty excited to finally be able to do a few strict pull ups. Next up, I’d like to get ring dips and butterfly pull ups.
6. Favorite food or meal? Curry, wings, breakfast food, it’s so hard to pick
7. What is something people would be surprised to know about you? I’m half Cuban and I’ve been there a few times to visit family.
8. Favorite piece of advice you’ve gotten in Crossfit? It’s hard to choose one thing.
I really enjoy simple tips about how to approach certain workouts. Also,
the skills classes have been really valuable to me.
Teams of 2
Athlete’s complete full rounds, then switch:
12/9 Calorie Row
9 Box Jump-overs (24/20″)
6 Dumbbell Hang Squat Cleans (aim for 50/35#)
630 Skills: CrossFit Combatives–Forward/backward Rolls, 2 Sweeps from knees, 3 Finishes from under Closed Guard
In 15 minutes, work up to a heavy:
3 position Snatch (high hang, above knee, below knee)
NOTE: Work from the top down pausing for 1 second at each position. Must catch in a full squat. Focus on finding the hips and speed beneath the bar.
“Stop & Go”
15 Power Snatch (75/55#)
12 Power Snatch (95/65#)
9 Power Snatch (115/80#)
630 Yoga with Bee
Bench Press 4×5
NOTE: Aim for 75%
50 Strict Handstand Push-ups*
*Every break: 5 Strict Pull-ups
10 Strict Dumbbell Presses (choice weight)
10 DB Bent Over Rows
NOTE: Sub for strict HSPU is kipping HSPU. Subs from there should be pike HSPU on box or accumulate 2:00 of a handstand hold against wall, or if you are fancy, free standing! Strict HSPU work should take no longer than 5:00
630 Skills: Mystery Skill with Guest instructor Coach Guy
400 Meter Row
21 Hang Power Cleans (115/80#)
18 Step-Back Lunges (115/80#)
15 Over-the-Bar Burpees
NOTE: Challenge yourself with the load here as long as you are able to move it safely. Do not stop on burpees. Slow and steady if needed, but no stopping.