CFCR ATHLETE OF THE MONTH
Name… Tonya Abry
When did you start CrossFitting…I did the X1 class in June 2016 and have been coming ever since.
Favorite wod… partner WOD on Saturday
Least favorite wod… anyone with lunges or burpees
Favorite lift… thruster
Least favorite lift… snatch- all types
Tell us bit about yourself (family, job, sports, military interest etc..)… I have been married for almost 14 years and we have three kiddos. I am a lawyer and I love my job 90% of the time. I moved to Colorado 18 years ago from upstate New York and this is now home.
What were you doing before CrossFit.. I was running or shuffling about 18 miles a week. I started running after my second child and after 8 years I didn’t enjoy it any more and found myself doing it less and less. I was at a point where I didn’t know what to do to get in shape.
What were your thoughts after your first CrossFit workout… I truly thought I was going to collapse and die right on the first step of the gym since I could not walk down them. I miss the pvc and trainer bar some days. I also met some amazing coaches that convinced me to stick with it and it would get better. I was surprised how friendly and welcoming everyone was from day one.
What were your goals when joining CrossFit… I wanted to get back in shape and feel comfortable in my own skin. I really wanted to do a pull up, lift more than the trainer bar, do double unders, and rx a work out. I also wanted to not suck on my inhaler the entire wod.
Have you achieved any of those goals… YES!!! I am in the best shape of my life. I can do a pull up, lift a lot, rx some work outs and my endurance is so much better that I use my inhaler much less than before.
Has CrossFit affected your life outside the gym…. I go to the morning class so I start my day at work with the best energy and my outlook is so positive. I eat and sleep better too!
Any advice for people getting started… be consistent and don’t let a bad workout stop you from coming back. A year into this and I still have bad days but the coaches and my friends get me through it. You will never meet more supportive people than in Crossfit. However, you can’t come once a week and be upset that your not progressing.
Some of your recent accomplishments… I can do a few pull-ups in a workout, I can do a few double unders, my 3 rep deadlift is 200, and thanks to Erika, my Saturday wod partner, I can run a mile under ten minutes!!!!!
What makes CFCR special to you? The coaches are amazing and they want good form over weight. Jocelyn, Taylor and the other coaches push you to be better and give you the confidence to just try. The other members are so kind and willing to help you with suggestions or drills to improve skills. Everyone is so nice and I look forward to seeing my friends in class and Thursdays with Jocelyn. The owners are so friendly and they care about how you are doing and that you like it there. It truly is a family. I love going to CFCR❤️❤️❤️❤️
10 Minute EMOM:
Odd: 5 Deadlift (225/155#, 255/175#, 275/195#)
Even: 30 Sec Max Double Unders
Slam Balls 40/20#
Push Press 75/55#
*150 Meter Run after each round
20 Toe Touches on Plate
Dave N 1056
Sp K 542
Jen S 808
Jen C 620
30/25 Calorie Row
Rest 3 Minutes
Coach’s Tip= Rowing intervals may look boring, but there is not much more effective at improving cardiovascular endurance than mono-structural (running, rowing, swimming, etc.) work. The built-in rest is programmed so you push your intensity/pace during each interval.
2 Minute Tabata
Jen R 2230