Athlete of the Month March 2022

“Autumn is a joy to coach. She takes cues and immediately applies them to her training. Consequently, the quality of her movement is always on the rise. It’s great to be part of her fitness journey.” Coach Nic 

Name: Autumn Poole

How long have you been doing CrossFit? 11 Months

How long at CrossFit Rx?  11months (1 year anniversary will be March 25th!)

What is the best advice that you have received in CrossFit?
I have received a ton of great technical advice, but I feel like the most impactful thing for me has been the encouragement from the coaches and other members. I still have to scale a lot of movements and sometimes I get bummed about not being able to do everything, but everyone is super encouraging and helps me remember that it’s my own journey. And that the smallest progress is still progress😊

Any advice of your own to offer up to someone new or thinking about joining?
Have patience with yourself

What is your favorite movement?
Movements that require you to lift/move your own bodyweight.

What is your favorite kind of music to workout to in the gym?
Anything I can dance to!

Any favorite artist, songs or genres that you would like to hear more of?
I feel like the coaches have a good variety, so keep doing what you’re doing!

Tell us something that we would be surprised to know about you!
I eat the same thing every day

Tell us a little bit about yourself. Family, work, outside of the gym hobbies, favorite food, move etc. Help us get to know a little about you outside the gym!
I was born and raised in Louisiana, which is where the rest of my family lives! I graduated from LSU and moved to Atlanta in the summer of 2019 to work as a business consultant for Ernst & Young. Atlanta is also where I met Aaron, my husband as of this October😊. Outside of the gym and work, I enjoy spending time with friends, drawing, experimenting with the espresso machine and being outside.

Athlete of the Month Feb 2022

We’re proud to announce Saed Reyes as Athlete of the Month for February 2022.

“The one thing (among many) i love about Saed is her eagerness to learn and her ability to be coached. She is so open to cues and any tip to help her move more efficiently and safely. Saed also has one of the most amazing personalities and attitudes in the gym, always sharing a smile and friendly convos with everyone and that’s such a breath of fresh air.” – Coach Chris

Name: Saed Reyes

How long have you been doing CrossFit? Since July 2020

How long at CrossFit Rx?  My whole CrossFit life (~1.5 years)

What is the best advice that you have received in CrossFit?
Trust the process – the modifications do help build the strength you need to work up to the more complex movements. Also, you’re stronger than you think so don’t be afraid to push yourself sometimes.
Any advice of your own to offer up to someone new or thinking about joining?
As intimidating as it may seem, just join and show up as much as you can. I was SO nervous/skeptical at first, too, but you’ll start to see improvements week-over-week and there’s nothing more motivating than that! It also offers a sense of community that you didn’t even know you needed.

What is your favorite movement?
Toes To Bar! Although I’m still working on connecting the swings, I love this one!

What is your favorite kind of music to workout to in the gym?
I’m most energized by 90’s/2000’s rap and of course, Bad Bunny!

Any favorite artist, songs or genres that you would like to hear more of?
ATL rappers – I can never get enough!

Tell us something that we would be surprised to know about you!
I’ve known my husband, Nate, since freshman year of high school

Tell us a little bit about yourself. Family, work, outside of the gym hobbies, favorite food, move etc. Help us get to know a little about you outside the gym!
I was born in San Juan, Puerto Rico, and grew up in a small town south of Atlanta. I’m a big fan of Atlanta sports teams and a GT Yellow Jacket. I love travelling, rollerblading, mezcal, and board games (always up for a game night!)! I recently started playing pickle ball and am having fun with it!

Friday 20220121

Strength – Deadlift (5×5)

5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Workout – Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes
TARGET SCORE
Target time: 12-14 minutes
Time cap: 15 minutes

SCALED OPTION
200′ Single Dumbbell Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200′ Bear Crawl

Cooldown – Warm-up (No Measure)

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
* If time permits

Thursday 20220120

Workout

Metcon (Time)

MOCKINGBIRD

Teams of 2
4 Rounds
40 Synchro Air Squats
20 V-Ups (Partner holds a plank on elbows)
40 Pull-Ups (split as desired)

Individual Option:
4 Rounds
40 Air Squats
20 V-Ups
20 Pull-Ups

TARGET SCORE
Target time: 16-18 minutes
Time cap: 22 minutes

SCALED OPTION
4 Rounds
40 Air Squats
20 Situps
20 Pull-Ups or Ring Rows (split as desired)

Skill – Warm-up (No Measure)

Pistol Practice
* If time permits

Cooldown – Warm-up (No Measure)

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch(each side)
1 min tricep lacrosse ball smash (each side)
* If time permits

Wednesday 20220119

Announcement

Happy Birthday Erik Meadows!! (not shown)

Strength – Power Snatch (10×5)

Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout – Metcon (No Measure)

BLACK WIDOW

Every min (10 minutes)
15/12 Calorie Assault Bike

TARGET SCORE
Target time each set: Sub 40 seconds
Time cap: 45 seconds

SCALED OPTION
10 sets
30 Second Max Calorie Bike
30 Second rest

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permitting