2 waves of 5-3-1 Deadlift
*Add weight each set. Use same weights for both waves.
– THEN –
Power snatch (95/65#)
WB Shot (20/14# to 10′)
*200m rn after each round. Workout ends on 200m run.
*14 minute time cap
PREMERA ON-CAMPUS WORKOUT
As many rounds as possible in 15 minutes:
30-second plank hold
8 Push ups
7 Barbell deadlifts
6 Hurdle-facing burpees
5 DB Front squats
20 Lateral hops
SIMPLY BARBELL CLASS
Back squat 5-5-5-5-5
SIMPLY CONDITIONING CLASS
AMRAP 20 minutes:
15 Push ups
10 Ring rows
5 Knee raises
15 WB Shots
5 Knee raises
INDUSTRIOUS 15 MINUTES OF FAME: MEET NICH!
1) What brought you to Industrious?
I have always been active in sports and fitness. I grew up playing baseball and football and even swam for a bit in high school. Once I graduated I would do your “basic bro” body building workouts. After a couple of years of doing those workouts I started getting bored and wanting something more out of my routine. It was at this time that my good friend and future roommate Jeremy told me about CrossFit. Once I was no longer working out of state and staying in one place for longer periods of time I dropped in at Industrious. After my first workout I signed up full time and the rest is history!
2) What is the most significant change you have experienced since you have been here?
Since joining Industrious I have gotten stronger and more fit than I’ve ever been before. I have learned how to properly fuel my body and develop better nutritional habits too. Weather its weightlifting, body weight movements, cardio, or mobility (believe it or not) I have improved a lot since I started here.
3) What is your favorite thing about Industrious?
The first thing I really enjoy about the gym are the workouts. It takes a special talent to create and coach a workout where you want to die halfway though yet come back the next day to do it again. I tip my hat to Molly and the coaching staff for that.
I also really enjoy the community of Industrious. I have developed some really good friendships at the gym. If I’m having a rough day at work I really look forward to seeing my buddies later at the gym. And weather they help me get through a long week that just seems to drag on, push me to add a few extra kilos on the bar, or place bets on our open scores they make working out a lot more enjoyable.
4) What are your goals or aspirations for this year?
There are a few things I walked away from this open with that I want to improve on. Olympic weightlifting being one thing I plan on spending a lot of time and energy on over the next year. I also want to do a couple of local competitions this summer. My main goal however, is to improve my leaderboard spot at the CFV Championship with Mark E.
5) Share one thing we do not know about you.
I have spent more time in the Arctic Circle than any state in the U.S. with the exception of two.