June 2014

Athlete of the Month - Shan Brown

June Athlete of the Month: Shan 

  • When and how did you first find CrossFit?  So, I have a lot of friends that are into CrossFit in other locations.  I was tempted to try it out near me.  I tried a class and then a few days later on April 1st 2014 I joined.  
  • What about CrossFit 06830 appealed to you and has kept you involved? There are so many great things about CrossFit06830 that I had to really think about this to make sure I hit the highlights.  I love the fact that the coaches differentiate and meet you at your level.  Can't do handstand pushups?  No, ok, what about a handstand?  No, ok, what about getting inverted against a wall?  No, ok, how about we just practicing kicking a little off the ground.  Even if that's too far, something tells me the coaches would have another adaptation to help.  I also love that the staff isn't out for their own agenda.  Usually in places like this, people give you their additional agenda and judge you if you don't agree with them.  For example, there are some places that start telling you how a particular diet is necessary or you should be taking x, y or z supplement.  The staff at CrossFit 06830 don't do that you.  Instead, they give you information if you ask them, but only on request.  As if those two reasons weren't awesome enough, they are truly fantastic about attention.  Are you learning a skill?  If so, don't worry about your weight, worry about your form.  The coaches make sure that everything is correct before you start placing weight on top of it.  And if there is something incorrect with your form, they break it down for you and tell you how to fix your mistake and avoid it in the future.  PRs aren't private.  Every time you get a PR, you place it with pride on the PR board for the month and celebrate.  Granted all the coaches can beat me in every area, but they celebrate my PR as if it was the greatest accomplishment and that makes a difference.  And finally, they truly care.  There is not “mailing it in" with the coaches.  They love their jobs and it shows.  CrossFit 06830 has many more pluses but those are on my highlight reel
  • It takes a lot of commitment to keep showing up, and it’s really something to realize the give and take that people and families make to come in. What keeps you coming in? Honestly, it's the improvement.  I am not about to win any fitness awards, but I've come extremely far in just a month and a half.  I love the fact that I can track skills and see how much I've grown.  It's a challenge against yourself to do your best.  If you commit, you'll see the difference.  The workouts change constantly so it's never boring, and always keeping you on your toes.  And the coaches are going to challenge you when they know you can do more, and really acknowledge when you have given it your all.
  • What about the community?  It's like Cheers because after a few weeks, everyone knows your name and you know everyone.  And oh my goodness.  It's like joining a Happy Club.  Everyone has off days, don't get me wrong.  But truly, you're going to be hard pressed to find a group that's so welcoming and happy for you.  PRs are celebrated and congratulated no matter how they compare to their own status.  On top of that, it's like working out with cheerleaders!  If you're in a workout and you see someone struggling, you're going to cheer them on for the last rep or round or minute, whatever is their barrier.  Taking that moment doesn't seem like a lot, but it makes a huge difference.
  • There’s a lot to get out of a gym like ours other than what happens in classes. Speaking of that, lets hear a bit about you outside of the gym.   Let's see, I have been an 8th grade math teacher for ten years and love it.  I love math to the point where I got my masters in mathematics like a crazy person.  I used to be a competitive classical flutist.  I've played at Carnegie Hall and Tanglewood.  I try to do something once a year that scares me senseless but it's kept me pushing my limits.  This has included sky diving, going on an international trip alone, completing a Tough Mudder and numerous other items.  I traveled with my youth group in high school and was blessed by Pope John Paul II, who just became a saint.  I was born and raised in Greenwich.  I have a few tattoos and probably getting more.  I have a loving family and two nephews that I adore spoiling.  Oh, and yeah, I'm getting married at the end of the month!!  Not that I'm panicking or anything.  
  • How about hobbies outside of CrossFit? What do you do to relax? I love long walks on the beach, candlelit dinner, just kidding.  I am a music person from the moment I wake up until I go to sleep.  What I listed to changes on my mood and energy level.  I listen to everything...even country and classical music.  Family is a huge part of me so you might find me at a family dinner or with friends( who I believe are family without the blood ties).  I travel when I can find the time.  Trips to the city are always fun.  And I'm a bit of an adrenaline junky so anything in that area always seems fun.
  • Any nicknames? SB, B-Money, and Downtown Shannon Brown are the only ones I'm willing to put in print.  Although by changing my name, I'm guessing I'm going to have to get a new one.
  • Last stock question: What do you think we should look for in a future Athlete of the Month? Someone who is positive and putting forth great effort.  You don't have to be the most athletic, but you do have to be doing your best and helping out others.
Continue Reading

Thursday June 19th

Skill

Atlas Stones To The Shoulder

 

 

Metcon

15 Min AMRAP

6 Stone to Shoulder

6 Lunges with the Stone



1 Stone Carry Down and Back in the Parkling Lot

 

 

Resources/Topics

Take Action via Travis County Strength

Tight Core via Breaking Muscle

 

 



 

Continue Reading

Wednesday June 18th

Skill

Push Jerk

  • Less Experienced athletes will do 5x5 with empty bar.  If technique is good then add weight on the 4th/5th set

 

Goals

  • Quick shallow dip with an upright torso
  • Catch the bar overhead with arms fully locked out

 

Metcon

4 RFT

 

15 Ring Rows


10 Side Hip Raises



15 Box Jumps



250 M Row

 

Resources/Topics

Pause Squats via Breaking Muscle

Hollow Body and Core Strength via CF Southie

Continue Reading

Tuesday June 17th

 

Strength

Barbell Lunges (Front Rack)
5x8

 

Metcon

12 Min AMRAP

 

10 DB Thrusters
10 Jumping Pull Ups
200m run

 

Resources/Topics

Constantly Varied via Breaking Muscle

Mondays Rule via Deuce Gym

Continue Reading

Monday June 16th

Strength

Hang Power Cleans

5x3

 

GOAL:

  • Athletes who’ve been doing HPC, will progress and move to power cleans, as long as mechanics are sound (solid catch & rack position). If there's any doubt, stick to hang power cleans to work on proficieny.
  • New athletes will work on the High Hang Power Clean  with PVC or empty barbell

 

Metcon

AFAP





50 Double Unders/Single Under With Power Jumps

25 Abmat sit-ups

10 Hang Power Cleans/KB Deadlifts (For New Athletes)

20 Push Ups

400m run

20 Push-ups

10 Hang Power Cleans/KB Deadlifts (For New Athletes)

25 Abmat sit-ups

50 Double Unders/Single Under With Power Jumps

Resources/Topics

When Life Gets Busy via Power Athlete

Standards  via Tabata Times

Continue Reading

Sunday June 15tth

Metcon

Option #1

"Old Man Strength"

1x20 Deep Breathing Squats.

Take your 10-rep max back squat (approximately 70-75% of your 5RM)

and squat it twenty times.

In between each squat, you must take three deep breaths.   This is mandatory.

If you did this last week and were succesful add 10 Lbs.



Option #2



20 Min EMOM

Odd: 3 Front Squat (85% of 3 RM)

Even: 7 Push Ups and 7 Sit Ups

 

Resources/Topics

Do You Swing via Tabata Times

 

Continue Reading

Saturday June 14th

 

Metcon

Partner WOD

Teams Of Two

Stadium Style



DB/BB Push Press

Calorie Row

Burpees

21-18-15-12-9-6-3



Partners working at the same time. May not move to the next station till partner has completed movement

 

 

Resources

Why Erin Simmons Wants You to Know She Doesn’t Do CrossFit via Russell Berger

 

Continue Reading

Friday June 13th

 

Strength

Bench Press

5x5

 

Metcon

12 Min AMRAP

6 KBS

4 Hang Power Cleans

6 Box Jumps (Step Downs)

20 Plank Hip Taps (10 Each Side)

For people with Back or Shoulder Issue please perform V Ups

 

 

 

Resources/Topics

Best Summer Ever via Marks Daily Apple

Defy The Odds via CF Invictus

Continue Reading

Thursday June 12th

Skill

Power Snatch

Buergner Warm Up

 

Metcon

 



5 Minutes of Parking Lot Sprints

4 Minutes of Thrusters

3 Minutes of Box Jump Overs

2 Minutes of Toes to Bar

1 Minute Jumping Pull-ups

 

Score is total reps of all movements

 

 

 

 

Resources/Topics

Diets? via Deuce Gym

Freedom Ratio via WLC

Continue Reading

Wednesday June 11th

Strength

Barbell Lunges (Front Rack)
5x10

 

Metcon

4 RFQ

10 Deadlifts
10 Barbell Roll Outs
10 KB Halos
10 Hollow Body Rocks

 

Resources/Topics

 

Continue Reading

Pages