A.
Snatch – work to a heavy single (20 minutes) – score
B.
50 wall ball
run 400m
50 push-ups
run 400m
50 air squats
run 400m
50 wall ball
for time

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Paz

A.
Back squat 5-5-5 (25 minutes)
B.
run 800m for time
C.
bottom of a squat 10 minutes

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Hugo – deadlifting

Member of the Month

Hugo Marquez

 

September is officially here.  For this month we would like to focus on injury recovery.  Injuries happen and how we react to them shows our true character.  Injuries can happen with any activity.  We have occasional injuries as a result of CrossFit but more often we have members that have injured themselves at work, another sport/activity, or have a past injury/limitations.  As trainers, we try to help members by recommending scaling, time off, and encouragement (injuries can be both physically and mentally painful).  We also try to remind injured members about how to continue functional fitness and adjust their workouts.  Over the summer we had two members of our Utility Family that had significant injuries.  Neither of these injuries occurred while doing CrossFit but had an effect on their ability to workout.  Hugo Marquez and Cody Keathley both had Achilles injuries.  These young men have demonstrated dedication, perseverance and an amazing attitude during their recovery.  Within a couple days both these men were back in the gym, making adjustments to their workouts- that’s impressive and true leadership!  It was common to see them adjusting movements and getting creative with workouts while wearing a walking boot.  We would like to honor Hugo for his outstanding leadership by making him member of the month for September.

 

Hugo has been doing Crossfit for 5 years.  He typically attends the 5 pm class.  Hugo also is a member of the BTC (behind the curtain) weightlifting group that you have probably seen lifting/working out on the strength side at Utility.

 

He is married to Naomi Marquez, she’s also a Utility member.  They have a little yorkie named Frankie.

 

Hugo was born in Mexico City, he came to the USA when he was about 14, prior to CrossFit he played soccer, and ran two Tough Mudders. Hugo used to go to a regular gym but it wasn’t enough. He needed something more challenging.  A friend introduced him to CrossFit.  He recalled watching YouTube videos with Naomi before trying their first class.  He said they were both a bit scared to try it but looking back now glad they took that first class.  Like so many others, they were hooked after that first class.

 

Hugo’s favorite movement is the Clean & Jerk.  His least favorite movement is the Assault bike.  We know he isn’t alone in disliking that piece of equipment.

 

Hugo works in medical billing for ER doctors. He is a Lebron James fan. His hobbies include kayaking, bike riding, standup paddleboarding, and anything outdoors.

A.
5 shoulering stones/log/keg
30 double-unders
AMRAP 5 minutes
B.
200ft sled or hose drag
4 tire flips
AMRAP 5 minutes
C. 
50ft yoke carry
5 axle cleans
AMRAP 5 minutes

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Rich

A.
Macho Man (Comp Train)
3 power cleans + 3 front squats + 3 push jerks this is done as a complex EMOM X 10 minutes score weight used, ideally athletes use the same weight for the whole 10 minutes, but adjust as necessary.
B.
Tabata 
pull-ups
push-ups
squats
burpees
score total completed reps
C.
Heavy KB quad smash

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Barb – gettin’ after it

A.
run 400m
15 Left arm KB snatch
15 Right arm KB snatch
5 rounds

B.
100 ab-mat sit-ups, no time just work
C.
trap calves and hamstring mobility

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Jess

“2223 intervals”
There are 4 intervals in this workout separated by a one minute rest between intervals.  The first 3 intervals are 2 minutes long, the last interval is 3 minutes long.

During each interval perform:
1 rope climb

10/12 calorie row then

max overhead squats (light) until the interval is up.

The goal is to complete 75 overhead squats. Your score is the time you finish 75 OHS or the number of repetitions completed at the end of the 3 minute interval.

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A. 

Squat clean 3-2-1

B. 
15-12-9
Clusters (heavy) 
Burpee C2B
*for time

C. 

Couch stretch 3 minutes per side

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Andy