Results or Excuses - but not both
Strength
EMOM 12
Odd: 4 Bench Press (80%)
Even: 4 Bent Row (80%)
WOD
AMRAP 12
12 Calorie Row
12 Reverse Lunges (unweighted)
12 Snatch (load increases)
*(75/55; 95/65; 115/80; 135/95; 155/105)
After 5th round, max snatches at last weight
until time finishes
Rafael joined us recently when we moved into the Lancaster area. He’s been a staple in our evening classes and on the weekends and gives over 100% every single day. Spoiler alert! It was announced on Friday that he is our winner of our November Bingo Card challenge – cashing in a prize of a brand spankin’ new pair of nanos! Congrats Rafael – and keep up the great work!
When did you join CFU, and what made you walk in those doors?
I joined at the end of August 2017. I was introduced to CrossFit by a friend, and at the time I was looking for a CrossFit gym. I’m glad that I walked into the doors of CFU.
Do you remember your first WOD? Or your thoughts during that first WOD?
My first WOD was:
A. Split Jerk PVC drills, footwork split jumps, jerk balance, tall jerk, pause dip + pause jerk pause jerk
B. Split jerk: 1 rep
EMOM for 12 min @80-85% WOD EMOM for 8 min Odd: 50 ft shuttle run x6 Even: 16 Burpees
I thought I was going to die.
What’s your favorite thing about CrossFit?
The support that everyone gives to each other.
What type of workout do you enjoy doing the most?
I enjoy most of the workouts but I love anything with cleans, snatches and pull-ups.
What’s one goal you have for 2018?
One of goals is to be able to do muscle ups and keep walking to those doors every day.
What would you tell anyone looking to walk into CFU for the first time?
I would tell anyone that it’s one of the best decision I ever made.
What’s your greatest achievement, or what are you most proud of thus far?
So far one of my achievements is to climb a rope and be able to do pull-ups… those are things that I never was able to do.
If there was a workout named after you, what would it be called and what would it be?
“Fernan” – In honor of a close friend that is in heaven
3 min max squat clean
– rest 1 min –
3 min max jerks
– rest 1 min –
2 min max squat cleans
– rest 1 min –
2 min max jerks
– rest 1 min –
1 min max squat cleans
– rest 1 min –
1 min max jerks