Tuesday, March 7, 2017

 

 

CFCR ATHLETE OF THE MONTH  

Name… Natalie Clark

 

 

When did you start CrossFitting… April 2016

Favorite wod… AMRAPs and WODs with rowing, wall balls, or burpees (unless it’s a burpee bar or box jump over and then I want to quit and die)

Least favorite wod… Anything with running or overhead squats.

Favorite lift… Most overhead stuff, except for OHS!

Least favorite lift… Obviously OHS

Tell us bit about yourself (family, job, sports, military interest etc..)… I’m from a small town in northeast KS and moved to Denver in 2005 to work as a clinical pharmacist at Children’s Hospital.  My boyfriend and I moved to Castle Rock last year to escape the Denver chaos and I now work for UCHealth.  We have 2 dogs, Banjo (pure mutt) and Wally (a puggle). 

 What were you doing before CrossFit.. I boxed from 2011-2015 and was always in fighting shape-probably the best shape of my life.  When my gym changed ownership, I decided to move on from boxing and just did my own thing in the gym.  I slowly lost my motivation and discipline and got more and more out of shape.

What were your thoughts after your first CrossFit workout… First thought was “I’m never letting myself get out of shape again!”  It hurt as bad as I expected, but I also couldn’t wait to come back.

What were your goals when joining CrossFit… I mostly wanted to get back to feeling like an athlete who could train hard several days a week

Have you achieved any of those goals… Yes!  My baseline fitness is so much better and by tracking my workouts I can see I’m improving.

 Has CrossFit affected your life outside the gym…. Definitely.  I’ve played sports all of my life so doing this on a regular basis has made me feel so much more like myself.  I’ve also met some amazing people here who have become great friends both in and out of the gym.

Any advice for people getting started… Don’t be too hard on yourself for the first few months, be patient with yourself, and don’t worry about where you finish compared to everyone else when you first start.  We’ve all been there!

Some of your recent accomplishments… I finally figured out double-unders, thanks to DLay and Jocelyn’s class! 

 What makes CFCR special to you?  I have to admit- I was almost weirded out by how friendly, humble, and welcoming everyone (members, coaches, owners!) was on my first day!  And every day after, really.  But it’s truly what kept me coming back and eased my nerves about being new to CrossFit.  And even if the WOD is miserable, that hour is still full of entertainment thanks to everyone’s positive attitudes and humor.  

 

STRENGTH

Find Max Weight of Complex:
2 Push Press+ 4 Push Jerk

 WOD
“1/2 Cindy”

10 Minute AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats

*2 Scores for Today
ADV= C2B Pull Ups

Core Down

20 Bird Dogs

ADV
Smitty 175/9+10
Jeff W 175/8+2
Marion 135/5+1
Brett 175/9+15
Carol Ann 110/6
Jen D 105/5+10
Aimee F. 110/ 7+8
Christy 95/ 5+10
L Mello 95/7
Gregg 175/8+28
Heim 195/ 8+10
Kyle 205/ 9+14
Bill F 165/ 9+23
Sarah 120/ 7+6
DP 200/ 11+1
Danny 195/ 7+20
KK 105/7
Rachel 115/8+15
Tom 125/6+13

RX
Jared 165/?
Big Ben 185/8+10
Longo 235/14+2
Shaq 185/7+8
Josh 145/9+10
Tammi 85/7
Amanda 105/?
Aubree 115/7
Holly 65/6+21
Michele 95/6+5
Bob 155/9
K Dawg 125
Connor 4+5
Hollywood 95/ 5+6
Annie 100/8
Bre 100/ 6+1
Curt 165/ 9
Kapitan 185/ 11+1
Andy 155/ 8+9
Nate 155/ 9_5
Gretchen 65/ 5+6
Travis 155/6+2
Josh 135/5+8
Kyle 135/ 7+5
Jason 145/ 6+14
Scott 165/ 5+13
Meredith 120/ 7+9
Mark 135/ 7
Budge 165/ 5+10
Don 105/ 4+5
Chad 145/ 8
Jeff 125/10+1
Carrie 115/6+2
Brad 6+3
Shayla 8+6
Kayle 145/8+16
Craig 135/4+10
Alan 135/6

MOD
Megan 85/6+25
Angie 65/7+5
Liana 95/8+12
Faith 100/8+10
Elise 55/6+4
Kelli R 95/7+27
Jeremy 155/5+3
Scott V 105/6+13
Barb 70/6+9
Joni 65/7+12
Janet 65/7+15
Amber 35/5
Kristen 85/6+25
Tweedy 105/5+8
John A 150/4+25
H Mroz 75/5+1
Jenny 105/ 8+10
Ellie 80/ 7+24
Christine 85/ 6+5
Mick 0/ 7+17
Sarah 75/8+1
Charity 75/7+19
Tracy 85/7+15
Beth 75/5+13
Melanie 70/6+6
Denise 80/6+4
Michelle 85/8+9
Jen S 60/7
Lexi 8
Tristan 95/9+15
Jessica 55/7
Tiffeny 95/7+25
Alicia 65/9
Nataleigh 85/8+26
Kristi 85/8+22

 

CROSSFIT ENDURANCE

WOD
22 Minute AMRAP:

5 Pull Ups
10 Push Ups
20 Walking Lunges
200 Meter Run

Core Down
2 Rounds:

10 Plank Up Downs
10 Ab Wheels

RX
Sully 9+15
Terra 12
Nicholl 8+31
Kanon 6+5
Natalie 6+7
Barry 9+15
Munique 5+26
Kevin 7+30

MOD
Jason 6+14
Meghan 9+11
Sabrina 7
Alissa ?
GLord 8+5
JLord 7+5
Ray 8+15
Val 8+29
Amy B 9+11
Kelli S 8
Meg 8
Heather 6+35
Suzie 7+35

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