Do you know Kelsi? If you’re an evening athlete, you do – but if you’re a morning or luncher, here’s your chance to get to know her a little better. Kelsi is a “data analyst” at dunnhumby by day and social butterfly by night. She is an avid IU basketball fan, artist (I’ve seen jewelry & shirts recently but apparently she paints too), and most importantly she is always up for a beer after a WOD. Her CF journey started back in Nov 2014 when she signed up for elements with QCC after walking by the gym a few times, realized she hates to run, and the results of a simple Google search proved to her that CrossFit = baddassery (which she is clear evidence of). Kelsi is one of our most competitive female members. She loves competing in-house (against Megan) or at other CF boxes against anyone who dare to put their name on the list against her! Bottom line is that she’s a competitive athlete at heart. In addition to beer & CrossFit, Kelsi also loves sushi & travelling – (side note: I think we’ll plan to travel to a ‘regional’ CF competition this summer – who’s in?). In 2015, this strong woman has very specific goals: 300# deadlift, 200# back squat, 100# snatch, pull ups, and consistent toes-to-bar! Moreso than being competitive with others, she is clearly MOST competitive with herself and I think she’ll have no problem hitting these goals by the middle of the year. We are extremely happy to have Kelsi at QCC. I hope you meet her at a social event, if you haven’t already, and maybe we can all go out for sushi to celebrate her birthday!
This week, let’s introduce you to Nick Meiszer. Nick joined Queen City CrossFit earlier in January as a returning transplant from the bay area (he’s from Cincinnati originally, but most recently resided in San Francisco), where we have recently lost a couple other fellow QCC members (Joe Nesbitt & Nate Dryer). What does Nick do by day, you might ask, aside from dream about the next time he’ll get in to CF class…well, he’s also just started an MBA program at Xavier University with an emphasis on Finance. So whether he’s reading a book, doing some number crunching or homework, or riding his road bike around town, Nick is a very active kind of guy. When asked his favorite WOD, it was easy for him to designate “ANNIE” (which many of us hate given its 50-40-30-20-10 scheme of double unders & sit ups). So fast, body weight, aerobic movements are the types of WODs you definitely want to be partnered with Nick for! Take note! Nick’s one goal for the 2015 season is to increase his back squat by 25%. It’s a big goal, and many of us can relate to a weakness as blatant as squatting strength. Let’s help Nick remain consistent & disciplined over the year to reach his goal. One last tidbit…did I mention that Nick has spent the last 2 years coaching high school varsity & elite travel lacrosse teams out in California? Maybe he can help give us all tips & tricks on how to be more aerobically efficient…wouldn’t that be nice! I should also mention Nick is good friends with our buddy Tommy Yokoyama so keep these fellas on your invite list for downtown happenings & affairs as the Cincinnati activity calendar starts to pick up in the spring! Welcome, Nick, to Queen City CrossFit and Downtown Cincinnati.
Member Spotlight – QCC is starting a weekly member spotlight. This will be a short interview with a different member each week so that you can get to know other people at QCC a little better. If you are not already friends with them on Facebook, feel free to send them a friend request. To start us off – Tiffany Francis.
Do you know Tiffany Francis? Well you should. Tiffany comes to us from Ross, Ohio which she describes as “a very small town between Colerain and Oxford”. By day she is a 14 year veteran of the HR profession with Fifth Third Bank. By night she is an active, involved, role model of a mom of 2 children. She coaches cheerleading, takes them skiing and biking, and still manages to maintain a spotless home! In 2015, Tiffany says her number one goal is “to eat healthier” in line with her 2014 goal & achievement to work out more (hence joining Queen City CrossFit on Jan 6, 2014). Typically, you’ll see Tiffany at the lunch classes at QCC, and when asked to describe the lunch class, here’s what she had to say:
“Ahhh-mazing! It’s so nice to go at lunch so I can spend the evening with my family. It’s also a nice break in my day. I have made some wonderful friends in the lunch class. Everyone is so motivating and encouraging, one of the reasons why I love Crossfit! I leave and have such a great feeling of accomplishment, who wouldn’t love that?“
Tiffany, happy CrossFit Anniversary! We are so glad that you’ve joined the family, it’s been amazing to see your accomplishments & transformation over the last year, and we look forward to seeing what you’ll be able to do with 2015!
P.S. Tiffany will be at the QCC Holiday Party on Saturday night (January 17, 2015) – WILL YOU?
Main – CrossFit
3×30 Air Squats, Ring Rows, Burpees
A: Back Squat (20 Minutes to Find 1RM)
B: Back Squat (AMRAP @ 85% of 1RM)
50 Thrusters, 45#
Couch Stretch, Lat Band
Main – QCC BootCamp
3×30 Pull-ups, Air Squats, Situps
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
10 minute EMOM
10 Wall Balls
Couch Stretch, Up/Down Dog
Main – CrossFit
Join us at Perfect North today at noon. We will be leaving from the gym at 11:30am, if anyone wants to carpool out to the hill. Let’s put all that squatting to good use.
30 sec Mountain Climbers
30 sec Air Squats
Burgener Power Snatch Warmup
A: Power Snatch (4-3-2-2, rest 2:00)
B: Partner GHD Raises (10-10-10, rest 1:00)
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
10 Power Cleans 115/75
10 Box Jumps 30/24
10 HR Pushups
Hamstring Band, Chest Stretch
A1: Deadlift (5-5-5-5, rest 1:00)
A2: GHD Situps (15-15-15-15 (scale to manageable level))
Main – CrossFit
Saturday is Perfect North day. Meet at gym at 11:30 to carpool out to the hill, or at the hill at noon. If you are going to be late or early, just let us know and we will still meet up with you.
20 Inplace Lunges
30 Hollow Rocks
w/ light barbell:
10 Shoulder Press
10 Push Press
10 Split Jerks
A: Split Jerk (3-2-1-1, rest 2 min b/w sets)
B: Romanian Deadlift (5-5-5-5, 41X1 tempo, rest 2 min)
Starting from Top of deadlift, lower with shins vertical to point where back can no longer remain straight
Front Squat 95/65
Hamstring Band, Bully Band
30 Muscle Ups for time
15 Min Muscle Up progression/skill work