You may have noticed that we’ve been doing a bit more strength at SCF as of late. Â I’m not sure if you realize it, but our programming is written in cycles to keep us balanced athletes, who see gains in multiple modalities of fitness. Â As of now, we are lifting a bit heavier and the workouts are shorter and intense. Â Leading into the summer, the workout will become a little longer, lighter, and more aerobic. Â For those of you who aren’t fans of the recent programming, be patient, and think of all of the benefits that weight training has on your overall health. Â Also, if you plan to participate in the upcoming CrossFit Open (which I plan to blog about on Monday or Tuesday), the cycle that we are currently in will help you to be more successful in this competition. Â So, sit back and trust SCF’s programming, feel free to ask your coaches questions, and enjoy your accomplishments! Â Look who started 2016 off the right way:
Mary Pont set a PR on her deadlift at 200lbs and her back squat (165). Tim Harmon set a few PRâ€™s this month on his squat clean (300lbs), back squat (385), split jerk (300), and full snatch (230). There were quite a few power clean PRâ€™s this month including Matt Stebbins (225), Matt Lipp (295), Eric Vingo (290), Gayle Wirtz (125), Katy Williams (140), Themis Kyriakides (195), Kate Prado (135), Christina Quong (150 for 3!), and Cynthia Delaney set a 10lb PR on her hang power clean. Deadlift PRâ€™s were also huge this month including Tricia Anderson (190), Lynn Lennon (135), Luis Suarez did his first heavy deads coming off of an injury, Eric Vingo (535), Jess Hoover (280), Katy Williams (205), Mike Peck (425), Joey Herten (365), Jay Caron (355), Mark Testa (415), Themis Kyriakides (375), Geno Bontaibus (435), Alex Hernandez (320), Cheryl Fields (215), and two other deadlift PRâ€™s early in the month whose names were accidentally erased during our Master’s competition (feel free to add them to the comments on this blog!). Matt Stebbins set a PR on his back squat (300) and weighted dip (110lbs), Gayle Wirtz back squatted 165lbs for a new PR, and Melissa Roy set a PR on her push press (105) and swung the 53lb KB in a workout. Joe Landisio set a PR on his back squat, Paige Slocum PRâ€™d on her push jerk (110), Tricia Anderson also set a PR on her push jerk (100), and Lynn Lennon back squatted 105lbs for a new PR. Joey Herten push jerked 255×2, Mark Testa back squatted 335lbs, Larry Weiss back squatted 215lbs, Ethan Bedell set a PR on his back squat, and Meg Testa overhead squatted 260lbs.
Anniversaries, Muscle Ups, & Miscellaneous
Ryan Hocking set a PR on 30 muscle ups for time (4:00), and so did Bianca Fiondella (8:48). Kelly Walsh got her double unders back this month (thanks to Coach Bradley), Kostas Stoubis did a bar muscle up, and John Pomeroy lost 15lbs in 2 months! Mary Pont had her 4 year anniversary at SCF this month, Bryce Brown has been at SCF for 1 year, Jay Caron and Joe Narsico had their 3 year anniversary at SCF, and Amy Robinson and Kevin Barnikow have both been at SCF for 5 years! Tracy Nigosanti was 15 minutes early for class, Nuno returned and took his second class, and Becky Moriarty had her 2 year anniversary at SCF this month!
Be sure to write your accomplishments on the board this month. Â They are the last accomplishments to be achieved within the walls of 45 NE Industrial Drive!