21 Sep 2015

Charge CrossFit Members Spotlight – Jan!

Tuesday September 22, 2015

Jan has been a firm part of the rooster crew (the morning crew) ever since she joined, cycling in each morning rain, hail or shine.   She is very diligent and always wants to improve which is a great characteristic to have on board. You will often see her working on Mobility and technique before and after class in her pursuit for the perfect Overhead Squat. She is also a very keen cyclist who competes in road races. Keep up the great work Jan! Hope you like your WOD (It does have a great deal of what you like!! 🙂

Charge CrossFit Member Spotlight!
They call me… Jan.

By day I am…Cryopreservationist for researchers at Peter Mac.

How long have you been a Charger? Couple of yrs now..

Tell us about your first Charge CrossFit experience (ie first workout etc): We snuck in during the xmas break and saw Ash and other coaches doing bar muscle ups (and what I didn’t know then was a WOD).

Any advice for someone thinking about starting CrossFit? It really is functional fitness, it’s the best thing you can do for yourself, the rewards will help you with physical aspects of everyday living and any other sports!

Favourite movement? Rope climbs, box/ plate jumps + I can see the value in wall balls + thrusters.

Least favourite movement? Running.

Favourite WOD? Fight Gone Bad.

Least favourite WOD? Anything with loads of running and double unders.

What would your perfect WOD look like? Rope climb, dips, box jumps.

Favourite wholesome/Paleo meal? Nuts and bananas.

Favourite movie/tv show? Muriel’s wedding/Life of Brian /Bondi rescue.

Tell us something we may not know about you: I’m a hopeless gardener.

What is your most special memory/ biggest achievement during your time at Charge? Finally getting to do something that resembles an over head squat (thanks Tracey and Ash!) Getting to top of rope still gets a rush…

What are your future goals? 25Kg OHS x10.

Strength/Skill:
“The Beach Total”
20 mins to find:
Weighted Dip 1RM
Weighted Pull-up 1RM

Conditioning:
“Charge CrossFit Member spotlight WOD – “Jan”
Partner WOD!
20 Partner Wall balls 9/7*
20 Box jump overs 24/20*
5 Rope Climbs
3 min Cap
-1 min Rest-

40 Partner Wall balls 9/7
40 Box jump overs 24/20
10 Rope Climbs
6 min Cap
-1 min Rest-

60 Partner Wall balls 9/7
60 Box jump overs 24/20
15 Rope Climbs
9 min Cap
-1 min Rest-

*Wall Balls & Box jump overs are one for one.
Score = Total time minus 2 mins rest.

Remember: Strongman WODfest BBQ day this Saturday at 9am! Be there! Book yourself in so we can arrange the food! Plus whilst you eat our very own Dr Nick Gentile will be enthralling us with another “Nick Talk”. Note: On WODfest days there is only one class on at 9am 🙂

Engine Club:
Grab a partner
3 Rounds
Partner 1 Rows 500m
Partner 2 Rows 500m
P1: Row 300m
P2: Row 300m
P1: Row 100m
P2: Row 100m