10-10-10 Pec fly
10-10-10 Bent over row
10-10-10 Curl + press
– THEN –
2 Rounds of 45 seconds on, 15 seconds off at each:
HS Shoulder tap
WB Shot (20/14# to 10′)
D-ball lunge step (60/40#)
*Rotate movements every minute
SIMPLY BARBELL CLASS
Bench Press 5-5-5-5-5
SIMPLY CONDITIONING CLASS
90 seconds at each:
HS Shoulder tap
PREMERA ON-CAMPUS WORKOUT
KB Goblet squat
1-arm DB Power snatch
*18 minute time cap
Industrious 15 Minutes of Fame: Meet Nick S!
1) What (who) brought you to Industrious?
Somewhere around 2006 I hadn’t seen my brother for close to a year and all of a sudden he was jacked; big arms, shoulders, etc. Of course I wanted to know what the hell he had been doing and it turns out he had been following the Crossfit.com website. From that moment I really wanted to join a box, but at the time I was extremely busy with other things and there wasn’t much for boxes outside of Seattle. Five to six years later, Industrious opens up across the street from my work and I suddenly had some available time to give it a shot. It was meant to be.
2) What is the most significant change-whether social, physical, mental…you have experienced since you have been here?
Strength and the mental toughness that comes from doing these demanding workouts – I’m light years ahead of where I was when I started and now a ten mile run feels like candy compared to a 20 minute AMRAP.
3) What is your favorite thing about Industrious?
Just like Cheers, you wanna go where everyone knows your name. The positive atmosphere and the coaching are my favorite things about Industrious. I love all of the coaches. They all take the time to get to know you, at least a little bit, and make you feel like they are invested in your growth.
4) What are your goals or aspirations for this year?
Flexibility is my Achilles heel and frankly, I’d rather be sweating than stretching. Everybody tells me running is boring, but that’s how I feel about mobility exercises. I’m gonna have to get past that if I’m going to grow as a CrossFitter.
5) Share one thing we do NOT know about you!
I can play the drums. I love it, but it is a massive time suck and after 16 years of playing in bands, I put it aside back in 2011 so I could have time for my newborn daughter and joined CrossFit instead. We did a make cool music video though: https://www.youtube.com/watch?v=BWJOayGapb4