A. Back Squat 5 – 3 – 1+ – 1+
B. In 7 minutes, establish as many reps as possible of Double Unders,
after completing 40 Hand-release Pushups (Buy-in)
Restorative Yoga or Rest Day
A. Build to heavy triple Snatch Pull
B. Four rounds for time of:
5 Snatch 135/95
A: Shoulder Press 3 – 3 – 3+ – 3+
B: Four rounds of 30 second Airdyne Sprints for max Calories
2:30 rest between sets
Congratulations are in order for Katie, Kelsi, Jayshree, Jason (Dos), Jason G, Aaron, Bert and Clayton on graduating from Elements in November. Please welcome them in class when you see them.
Question of the Day: What would you do with the winnings from tonight’s Mega Millions ($291 million)? Credit: Addison
Rest / Active Recovery / Make up Day
Complete as many rounds as possible in 20 minutes of:
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings 2pd/1.5pd
Compare to 11.7.12
Meet the Heroes and Girls of QCC
Name: Reeta Brendamour
CF Nickname: No CrossFit nickname that I know of
Hometown: I’m originally from Chicago
How did you get here? I came to Cincinnati directly out of college and have had a couple of careers. I have been a banker, CPA, stay at home mom, and a lawyer.
My CrossFit journey started with my son Adam who lives in Chicago. I wanted to do something to keep us connected. He does CrossFit so I thought I would give it a try. The one thing he stressed to me was to make sure I find a box that knows what they are doing and has a good training program. The first box I went to did not. There were six 20 minute sessions and they basically said you will pick it up in the workouts. I went to one workout and never went back because I was really afraid I would hurt myself.
What is your favorite WOD/Movement/Lift? I absolutely love Split Jerk. I also love a good long WOD like Murph or the 12 Days of CrossFit. Speaking of Murph, I saw the movie a few weeks before we did the WOD. When I felt like I could not do it, all I needed to do was think about Murph and what he did for our country.
What is your least favorite WOD/Movement/Lift? Running is hard for me. At my first Elements class I could not run the 200 meters for the benchmark test. While it has gotten better, I still have a long way to go. There is one thing that has really helped me improve. Often the runners who finish earlier than I do will join me for my last lap and help me get a better time. Who could ask for more than that!
How do you fuel your WODs? I have struggled with healthy eating and finding a strategy that works for me (I hate the word diet). I have tried numerous plans but found that the one that makes me feel the best is Paleo. I have done a couple of challenges in the past but never gave up my habit of drinking two glasses of wine every night.
A few months ago Siu said she would do a 30 day Paleo challenge with me and encouraged me to try giving up all alcohol except tequila. This would be quite a lifestyle change for me since I am a wine collector and have about 900 bottles in my cellar. I went 30 days without a glass of wine and loved it. I could tell the difference in about a week. Since that time I have allowed myself wine one time per week. I cannot believe how much better I feel once I combined nutrition with working out.
I am sticking with my version of Paleo which is no grains or refined sugar. I still eat beans and a bit of dairy. But I really do miss a good cupcake now and then!
What are your short and long term wellness and fitness goals? My goal is to be able to complete all of the workouts in the next CrossFit Open. I entered a new Masters category and have confidence that if I prepare, I can do it.
I really enjoy working on flexibility. I will usually go upstairs after class and do a series of movements from a book by Ming Chew. In some ways this is like meditation for me. I start out by logging in what we did that day and then go through the series. The program has really loosened up my hips and hamstrings which has led to greater performance in the WODS and lifts. And, I no longer have shoulder pain.
What accomplishment have you been most proud of since joining CrossFit? This is really hard to answer because there are so many. One of my moments would not seem like much to most people but it was for me. When I started, I could not put any weights on the barbell if it involved an overhead lift. In fact, I started with just the PVC pipe. The first time I did 35 pounds was like an ice breaker for me. The PRs started coming in and I was ecstatic. I can’t thank the coaches enough for their patience and perseverance.
One more. When we would do burpees over bar, I would not jump. I did not think I could jump high enough to clear the bar. One day Siu told me I had to jump. I was terrified. Later she sent me the picture you see above and I was stunned that I could actually jump that high.
The WODs are tough, why do you keep coming back? CrossFit takes you out of your comfort zone. I love the physical as well as the mental challenge. Sometimes I think the mental challenge is harder. A couple of years ago I climbed Mt. Kilimanjaro. Often during the climb I would have a loop going through my head that I should just quit, it would be ok, everyone would understand, I’m too old, I’m too out of shape, etc. I really had to work hard to overcome those thoughts and make it to the top. CrossFit is like that for me. I constantly have to put the negative thoughts out of my head and concentrate on finishing the WOD or making the lifts.
Some days I have to really push myself to get to the gym, but I have never regretted going once I am there.
What three words would you use to describe QCC? Community; Support; Honor
What advice would you give a newbie? If I can do this, anyone can do this.
The best life advice I ever received was that everyone has different talents and you should focus on what a person is good at and not dwell on what they can’t do. Not only should we do this in regard to other people, we need to remember this about how we view ourselves.
Also, for people in the masters category, remember that our bodies have taken a beating through the years and recovery time may be a little longer. That’s ok. Just listen to your body.
I read somewhere that it is ok to come in last in a WOD because that just means that there are more people cheering for you.
What do you do other than CrossFit? I practice a marital art called Capoeira, which originated in Brazil in the 1600s and was developed by African slaves. It was used as a weapon in the life and death struggle against the slave owners. Once the owners realized the power of Capoeira, they began to punish those who practiced it, often putting them to death. Capoeiristas learned to camouflage the forbidden fight by singing, playing music and clapping as though it were simply entertainment. The fight was disguised behind the dance.
CrossFit has really helped me improve my Capoeira practice. And I hope some of my CrossFit friends will try Capoeira. It is another sport that takes you out of your comfort zone.
As a final note, I just want to say thank you to all of the coaches. You have changed my life.
A. Bulgarian Split Squats 10 – 10 – 10
B. As many rounds as possible in 10 minutes of:
200 meter Run
3 Cleans 185/125