[ocn] Athlete of the Month – February 2017

February 2017- Andrew “Andy, Don’t Bitch Out” Conrad

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Andrew is all-go, no-quit, all the time. He goes from 0-60 faster than a Tesla, which is pretty damn fast.. When he began, he had all the right raw materials, ready to be forged in the fires of [ocn] into a great CrossFit athlete. But first he had to get acquainted with a few olympic lifts and gymnastic movements.  One of the earliest memories of Andrew was when he attacked his first Fran on a Saturday morning. Like usual he went all out when the clock said go, but he quickly realized this seemingly easy benchmark would send him right to his own personal doom den. As one of the faster, stronger male athletes at the gym, he’s always ready to go fast and get heavy. And as time has passed and he’s had a chance to focus on better technique, he has only gotten stronger. His back doesn’t round when lifting a heavy snatch, and he no longer talks to himself when working out (which some of us actually kind of miss). But some of his more endearing qualities will never change. His burpees will always be the most enthusiastic, with the loudest clap in the gym, and he will probably always need reminders to show control on his box jumps, but we wouldn’t want it any other way.  At times his attendance might appear to be sporadic, but it’s only because he is busy coaching one of the various local high school sports teams. We can’t talk about Andrew without mentioning his better half. As many people who date an [ocn]er quickly realize, it’s easier to maximize your time with your significant other when you workout together.  So shortly after becoming an official couple, Caroline joined the ranks and understood why Andrew was spending so much time at our gym. Andrew, we enjoy your personality and love your enthusiasm. Congratulations, this recognition has been a long time coming!

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Wednesday WOD 2.1.17

Warmup
Agility

Set 1
From 0:00-3:00
2 rounds of:
12 overhead squats (95/65#)
12 chest-to-bar pull-ups
From 3:00-6:00
Rest
From 6:00-9:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 9:00-11:00
Rest
From 11:00-14:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
From 14:00-15:00
Rest
From 15:00-18:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
From 18:00 on keep going as long as you complete 2 rounds per 3min, going up two reps for each exercise per round (18’s, 20’s etc.)
16 overhead squats
16 chest-to-bar pull-ups
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Tuesday WOD 1.31.17

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

Set 1
Skills
DU
C2B
HSPU
T2B
Muscle-up

Set 2
Pick one from Monday, Wednesday or Friday

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Monday WOD 1.30.17

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats

Set 1
@0:00 to 1:00 AMRAP
6 Handstand Pushups
3 Cleans (185/125#)
@1:00 to 2:00 REST
@3:00 to 5:00 AMRAP
12 Handstand Pushups
6 Cleans (185/125#)
@5:00 to 7:00 REST
@7:00 to 10:00 AMRAP
18 Handstand Pushups
9 Cleans (185/125#)
@10:00 to 13:00 REST
@13:00 to 15:00 AMRAP
12 Handstand Pushups
6 Cleans (185/125#)
@15:00 to 17:00 REST
@17:00 to 21:00 AMRAP
Rest [30s] between rounds
6 Handstand Pushups
3 Cleans (185/125#)
@21:00 to 23:00 AMRAP
6 Handstand Pushups
3 Cleans (185/125#)

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Friday WOD 1.27.17

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats
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1×5 Low Bar Back Squat @ 50%
1×3 Low Bar Back Squat @ 60%
1×2 Low Bar Back Squat @ 70%

Set 1
5×5 Low Bar Back Squat @ 80%

Set 2
Partners Alternate (6 rounds total)
400m-400m-400m Run
24-21-18 Abmat Situps
21-18-15 Kettlebell Swings (1.5/1pd)
18-15-12 Toe to Bars
15-12-9 Deadlifts (225/155#)
12-9-6 Chest to Bar Pullups

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