Sua Sponte
Sua Sponte
Sua Sponte
Sua Sponte
Doing Work Overseas
Doing Work Overseas
To The Lost… Memorial Day Event
To The Lost… Memorial Day Event
Coach Nate at The CrossFit Games Mid Atlantic Regionals 20014
Coach Nate at The CrossFit Games Mid Atlantic Regionals 20014

To The Lost...

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WOD

Establish a 3RM Hang Power Clean, -5%, -10%

Then…

“Fran”

21-15-9
Thrusters 95/65#
Pull ups

Strength Program

Rest Day

Do Work…

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Strength Program

Establish a 3RM Power Clean from the Hang, -5%, -10%

Establish a 3RM Clean Grip Deadlift, -5%, -10%

GHD Sit-Ups: 3xMax Effort

Conditioning

Shuttle Sprint: 10x200m (2 trips down and back, length of the rig)

Rest 1 Minute

Do Work…

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WOD

Squat: 3×5@-10% from Monday

Then…

12 min. AMRAP:

200m run
12 Standing Front Rack Lunges (6l/6r) 115/75#
9 toes to bar

Strength Program

Squat: 3×5@-10% from Monday
Bench Press: 5×5@-10% from Monday

Conditioning

12 min. AMRAP:

200m run
12 Standing Front Rack Lunges (6l/6r) 115/75#
10 Push Press #115/75

Do Work…

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WOD

Establish a 3RM Power Snatch from the Hang, 3×3@-10%.

Then…

21-15-9

Push Press 135/95#
Bar Facing Burpees

Strength Program

Establish a 3RM Power Snatch from the Hang, 3×3@-10%

Establish a 3RM Snatch Deadlift, 3×3@-10%

Bent Rows: 3×5 AHAP

Conditioning

21-15-9

Toes to Bar
Burpees

Do Work…

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WOD
Establish a 5RM Back Squat, -5%, -10%

Then…

Strength Program

Establish a 5RM Back Squat, -5%, -10%
Establish a 5RM Push Press, -5%, -10%
Establish a 5RM Bench Press, -5%, -10%

Conditioning

EMOM for 5:00-

3/2 Muscle-Ups (men 3 – women 2)
8 Wall Balls 20/14#

Then, with the clock still running…

EMOM for as long as possible (until 10:00)

4/3 Muscle-Ups (men 4 – women 3)
10 Wall Balls 20/14#

Do Work…

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WOD

Snatch: 10×1@70%

Then…

3 rounds for time of:

Run 400m
7 Hang Cleans @70% of 1RM

Strength Program

Snatch: 10×1@70%

Conditioning

12 Clean and Jerks @70%

For Time.

Do Work…

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WOD

Establish a 3RM Hang Power Clean, -5%, -10%

Then…

With a partner perform:

4 Rounds of:
Partner 1: Run 400m
Partner 2: 8 Clean Deadlifts 185/115 then ME Pushups until partner returns

*score is total combined pushups*

Strength Program

Rest Day

Do Work…

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Strength Program

Establish a 3RM Power Clean from the Hang, -5%, -10%

Establish a 3RM Clean Grip Deadlift, -5%, -10%

GHD Sit-Ups: 3xMax Effort

Conditioning

Row 4x250m

Rest 1:1

Do Work…

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WOD

Squat: 3×5@-10% from Monday

Then…

2 rounds of:

10 C2B Pullups
10 Thrusters @ 95/65#

2:00 ME Box Jumps 34/30″ (no bounding)

2 rounds of:

10 C2B Pullups
10 Thrusters @ 95/65#

Strength Program

Squat: 3×5@-10% from Monday
Push Press: 5×5@-10% from Monday
Bench Press: 5×5@-10% from Monday

Conditioning

2 rounds of:

25 Ab-Mat Sit-Ups
10 Thrusters @ 95/65#

2:00 ME Box Jumps 34/30″ (no bounding)

2 rounds of:

25 Ab-mat Sit-Ups
10 Thrusters @ 95/65#

Do Work…

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We are proud to announce Christy Knight as our CFSS Athlete of the month! Do not let Christy’s smile and friendly disposition fool you. Under that smile lies the determination, focus, and drive to match that of any other athlete in the gym! You will not find a single ounce of quit in Christy’s repertoire and she is always there to encourage and support her fellow athletes. Check out her CrossFit story below!

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Name: Christy Knight
Age: 44
Occupation: Clinical Social Worker, Durham VA Medical Center
Hometown: Raleigh, NC

Next month will be my two year anniversary at Crossfit Sua Sponte. Being chosen as the athlete of the month makes me realize how far I’ve come since first walking in those doors. There are so many amazing athletes here and this type of recognition is a true honor for me.

My fitness journey began while a student at North Carolina State University. I took a weight lifting PE course and realized how much I enjoyed weight lifting. After graduating, I joined a gym and held gym memberships for years until my workout partner, Mary Kate Harris, tried Crossfit at Sua Sponte and joined. She encouraged me to leave the gym and here I am today working out harder, in my forties, than I ever have in my life.

I have a “type A personality” and can be my own worst critic. I admit there was a time when I felt frustrated with my performance. I shared my feelings with John and the other coaches where my feelings were normalized. I was encouraged to set realistic goals, celebrate gains, stop comparing my performance to others and most of all have fun. Last May, I enrolled in the first strength training class and can see tremendous improvements in my strength. I attribute this to the coaches and other athletes that I learn from and inspire me to push myself every evening. John once told us, “Your mind will give up faster than your body will.” I remind myself of this often when facing challenging workouts at CFSS, and other challenges in my life.

With Crossfit I’ve made significant changes in my fitness level, nutrition and mental toughness. When joining CFSS I never imagined how much Crossfit and the people here would impact life in such a positive way. I feel very fortunate to belong to such a wonderful place and be surrounded by caring people.

WOD

Establish a 3RM Power Snatch from the Hang, 3×3@-10%.

Then…

3 Rounds For Time:

15 TTB
10 Snatches (full) 135/95#
50 Double-Unders

Strength Program

Establish a 3RM Power Snatch from the Hang, 3×3@-10%

Establish a 3RM Snatch Deadlift, 3×3@-10%

Weighted Pull-Ups: 3×5 AHAP

Conditioning

3 Rounds For Time:

15 TTB
10 Snatches (full) 135/95#
50 Double-Unders

Do Work…

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