[ocn] Athlete of the Month – April 2016

April – Shelby Peterson

Shelby joined [ocn] in September of 2015 when she transplanted to the New England area from Texas. Shelby comes to the gym with a depth of experience as a competitive gymnast which has allowed her to quickly pick up many of the CrossFit movements. Shelby was mindful in her growth focusing on technique before bringing out the heavy weights. Once she felt comfortable with the technique, she quickly hit some big PR’s with a 185# dead lift and 95# clean. Shelby attacks every workout with the mindset of a seasoned athlete and challenges herself daily. And when she wants to have fun, she takes an inverted stroll around the gym as [ocn]’s best handstand walker. Recently Shelby made the decision to register for her first CrossFit Open. Leading up to it she invested in building and refining skills such as double unders, bar muscle ups, and ring muscle ups. Needless to say her time and effort paid off as she did phenomenal with each of her workouts. Though she went into the Open to have fun she had some big finishes that placed her 16th in the North East region for her age group, including a Top-5 finish in 16.3.  Shelby has enjoyed CrossFit so much she’s made it a family affair, convincing her brothers, father, and friend to join the gym. Shelby, we are so lucky you picked [ocn] as your gym and CrossFit as your new sport.  Your CrossFit journey is just beginning….

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Happy Birthday Tina! 4.1.16

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats
==============================
1×5 Front Squat @ 50%
1×5 Front Squat @ 60%
1×5 Front Squat @ 70%

Set 1
1×5 Front Squat @ 80%
1×5 Front Squat @ 87.5%

Set 2
[ocn] Tina
10 – 8 – 6 – 4 – 2 Back Squats (185/135#)
10 – 8 – 6 – 4 – 2 Burpees
10 – 8 – 6 – 4 – 2 Box Jumps (32/24″)

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Thursday WOD 3.31.16

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)

Set 1
Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.
100 C2B Pullups
125 Push Press (95/65#)
150 Back Squats (95/65#)

IMG_1042

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Grass-Fed Beef Orders due this FRIDAY!!

All Grass-Fed Beef orders are due this FRIDAY!! If you’re new to this process ask Adam or Katie for more details. Here is the link to all of Steve’s options. If you’re ordering lamb this year, please order it directly through Steve yourself.
http://stevenormanton.com/to-order/

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Happy Birthday Andrew! 3.30.16

Warmup
2 Rounds
400m Run
10 Lateral Leg Swings
10 Medial Leg Swings

Set 1
[ocn] Andrew
Workout Order goes R0 [set1], R0 [set2], R1 [set3], R1 [set4], R2 [set5], R2 [set6], R3 [set7], R3 [set8], R0 [set9] ], R0 [set10] as necessary
Set 1: Top 5 move on..
Set 2: Top 4 move on..
Set 3: Top 4 move on..
Set 4: Top 3 move on..
Set 5: Top 3 move on..
Set 6: Top 2 move on..
Set 7: Top 2 move on..
Set 8: Top 1 move on..
Set 9: Top 1 move on..
Set 10: Top 1 move on..
Every Athlete Starts at Rung 0 [set 1]. Top5 continue onto set 2, a repeat of R0. Remaining athletes rest a round. Every time you lose (do not make top 5/4/3 etc.) you forfeit and rest the next round. When you collect 3 losses you are out entirely. Winner is final participant. Score is total reps.
Rung 0
3 Minute AMRAP
5 Deadlifts (135/85#)
10 Box Jumps (24/20”)
15 Air Squats
[1 min rest]
Rung 1
9 Kettlbell Swings (2/1.5pd)
6 Burpees
3 Rope Climbs
[1 min rest]
Rung 2
3 Minute AMRAP
20 Double Unders
10 Cleans (135/85#)
1 Ring Muscle-up (3 C2B)
[1 min rest]
Rung 3
3 Minute AMRAP
1 Snatch [m: 135/145/155/165/175 etc. f: 85/90/95/100/105 etc.)
2 Bar Muscle-ups (6 C2B)
3 Shoulder to OH [m: 135/145/155/165/175 etc. f: 85/90/95/100/105 etc.)


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