[ocn] Athlete of the Month- March 2016

March – Lainey Felsky

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Lainey is one of the [ocn] originals. She joined the gym over three years ago when [ocn] first opened. As the gym has grown and changed, so has Lainey, as she has developed into an amazing well rounded athlete. Lainey brings a great balance of competitiveness with a side of humor to every workout. She is focused and fun. Lainey is up there with the stronger women in the gym lifting heavy and constantly challenging herself to go prescribed. Lainey is always up for an opportunity to test her own limits whether it’s running a half marathon relay or a weight loss challenge.  When she commits to something you can expect to have 100% of her.  You can always rely on her for advice, constructive feedback, and encouragement when she is around. She’s there helping assist other athletes during the WODs and helping with judging during the Games and the Open. Even when she is injured she finds a way to modify workouts so that she doesn’t miss out on all the fun. Lainey you are an irreplaceable asset to the gym and we are fortunate to have you. Keep up the great work and may 2016 be your year for muscle ups.

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Tuesday WOD 3.1.16

Warmup
2 Rounds
10 Alt. Pause Squats (Empty Bar/PVC)
10 Lateral Leg Swings
10 Medial Leg Swings
2 Back Rolls
5 Pullups
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Set 1
20 Minute OTM Skill Practice
9 Sets of Each (Rest between 10:00 and 12:00)
80%E Double Unders @ 0:00, 2:00 etc (evens)
80%E Chest to Bar Pullups @ 1:00, 3:00 etc (odds)
/22min

Set 2
Open Gym / CrossFit Open Practice
Heavy Snatches (maybe hang)
Double-Unders
Muscle-ups
Toe to bars
Handstand Pushups (games standards)

IMG_5570

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Monday WOD 2.29.16

We will run heats of 3 for 16.1 tonight from 5 to 8. With a 20 minute AMRAP this will be tight, and we’ll be running heats first come, first serve. We will be trying to begin Heat 1 as close to 5pm as possible. If you completed 16.1 on Friday night there will be an alternate workout.

16.1

Alternate Workout
Partners
3 Rounds
Row 1,000 meters (broken up anyway)
Run 800 meters (run together)

IMG_5567

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Friday WOD 2.26.16

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Clean and Jerks (Empty Barbell/PVC)
10 Lunges
6 Kang Squats (Empty Barbell/PVC)
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Open specific

Set 1
Open 16.1

20151002_180438_resized

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Thursday WOD 2.25.16

There will be no 5pm class tonight or Friday. 6 and 7pm classes only.
Also don’t forget to sign up for the Open if you haven’t already at games.crossfit.com

Warmup
Burgener Warmup

Set 1
Snatch from Box (Above Knee/Power Pos)
LOWER BETWEEN REPS DO NOT DROP ON BOX DROP ON FLOOR AFTER 3
@ 0:00 – 3 Snatch @ ~50% 1RM
@ 1:00 – 3 Snatch @ ~50% 1RM
@ 2:00 – 3 Snatch @ ~60% 1RM
@ 3:00 – 3 Snatch @ ~70% 1RM
@ 5:00 – 3 Snatch @ ~70% 1RM
@ 7:00 – 3 Snatch @ ~80+% 1RM
@ 9:00 – 3 Snatch @ ~80+% 1RM
@ 12:00 – 3 Snatch @ ~80+% 1RM
@ 15:00 – 3 Snatch @ Heaviest successful from min 7-12
@ 18:00 – 3 Snatch @ Heaviest successful from min 7-12
@ 21:00 – 3 Snatch @ Heaviest successful from min 7-12
@ 24:00 – 3 Snatch @ Heaviest successful from min 7-12

Set 2
Open Gym / CrossFit Open Practice
Double-Unders
Muscle-ups
Toe to bars
Handstand Pushups (games standards)

IMG_5498

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