WOD

Can you guess what Matt is doing in this picture? The real question is what is John doing?

Morning WODs:

21 front squats (135/95)
21 pull-ups
200m sandbag run (80/60lbs to yellow line and back)
15 F-squats
15pull-ups
200m sandbag run
9 F-squats
9 pull-ups
200m sand bag run
Note: I know it sounds stupid but please keep the cheering outside to a minimum at least until 7:00am. The neighbors have called the police on us a couple times for cheering too early.
Afternoon park WODs: corner of Montreal and W.7th st. next to the post office
200m sled push (weight to be determined)
100m tire flip 
200m sled pull (90/60lbs)
400m sand bag run
No change for Open Gym

Monday 3/12/12

Monica’s socks are made from 100% recycled bacon packaging.

Pre-WOD: box jump course

WOD:

6 rounds of Tabata for each (20 sec work 10 sec rest)
Split squat jumps
hang power cleans (95/65)
sit-ups
Strength Class:
Pre-WOD:  Box jump course
alternate
3-3-3-3-3-3
Back squat
Bench-Press
Important: We will be doing a park workout in the afternoon only on Tuesday at the park on Montreal and w. 7th.

Athlete of the Month

Each and every one of us here at Timberwolf CrossFit trains hard in pursuit of a higher fitness level. Some train to compete, some are trying to lose weight and gain muscle and some are here just to be active and enjoy the company of others. Whatever the reason we have all chosen to involve Timberwolf CrossFit as part of our daily lives and this is a good way to get to know your fellow Crossfitters.
The athlete of month page is dedicated to someone that represents what Timberwolf CrossFit is about. It’s not always going to be the strongest, fastest or best athlete in the gym. It’s going to be someone that comes in and works hard on a consistent basis, has a good attitude toward others and sets goals to work towards.

August 2012 – Katy Ratley

1.      When did you start doing CrossFit?
July 2011 – while on maternity leave with my first son, Jack.
2.      Favorite WOD?
Kelly and Fight Gone Bad. I know, I’m sick.
3.       Least Favorite WOD?
Isabel – because I can’t do it
Fran – because I never fail to rip my hands then hate my life for a week after
Eva – because it is so hard and long
4.      Favorite Lift?
Cleans – I used to hate them but the more confident I get with my form, the more I love them.
5.      Least favorite lift?
Snatch and Overhead squat – after over a year I’m still struggling with my form!!!

6.      Tell us a little bit about yourself (family, job, sports, military, interests, etc.).
I am a juvenile probation officer in North Minneapolis and absolutely love my job. You all know my wonderful husband of 6 years – Bo – and my 15 month old son – Jack – who screams through many of the workouts and has since he was born!
7.      What were you doing before CrossFit?
I was always active in sports growing up and in high school but from 1998-2005 I was sitting on my butt drinking beer. When I got engaged to Bo I got back into working out so that I wouldn’t be chubby in my wedding pictures – vanity is a great motivator! I started doing triathlons in 2007 and became obsessed until I got pregnant with Jack – and now baby #2.  After spending long hours training for triathlons, I was very doubtful that my husband was getting this ‘great workout’ in less than an hour doing Crossfit.
8.      What were your thoughts after your first CrossFit workout?
Hmmmm, maybe Bo is right?! (Shock/dismay) Maybe I can get a decent workout in less than two hours? Can that be possible?!
9.      What were your goals when joining CrossFit?
Unassisted pull-ups. I literally used to dream about doing them before I actually could.
Also, I would try to beat Bo in every workout. If I did that, I felt like it was a successful day.
10.  Have you achieved any of those goals?
Yes. I’ll never forget how excited I was when I finally was able to do Murph RX because I could do the pull ups! It was such a great feeling after trying for so many months to get the kip down! ….And I did beat Bo in a workout every once in a while.
11.   Has CrossFit affected your life outside the Gym? What are some of your best WOD times/ achievements inside the gym?
As any Crossfitter will tell you, it has affected my entire life. Being part of the Timberwolf Crossfit community has been such an amazing experience for me. I have met such great neighbors and love the camaraderie of every workout! I used to wear a hat to the gym to avoid eye contact with other gym-goers. Now I look forward to going to different classes to see everyone! It helped me loose the baby weight from Jack in no time and has helped me remain strong throughout this pregnancy.
Every day that I get through a workout is an achievement to me! I am looking forward to giving birth so that I can work on completing all the WOD’s for ‘Earn Your Stripes’.
12.  Do you have any other special memories/ achievements during your time here?
I have very fond memories of the early days last summer when Bo and I would walk up to the gym and Tony would carry little baby Jack around the gym while we worked out. Watching the gym grow since then has been pretty sweet.
13.  What advice would you give to a newbie just joining Timberwolf CrossFit?
Keep coming back no matter how much it hurts. It DOES get easier.
14.  Something you might not know about me is?
I teach Defensive Tactics to all the probation officers in Hennepin County and love empowering people to kick ass. Also, I have a secret love for cigarettes (terrible habit) and sneak one here and there (when I’m not pregnant). 

July 2012 – Andrew Benson

1.      When did you start doing CrossFit?
 Last September, 2011 when I joined TimberWolf CrossFit. Ryan and Miranda Arnold  were neighbors and had started during the summer. They convinced me to check it out.
2.      Favorite WOD?
 Murph, Angie — anything with pull-ups and running
3.       Least Favorite WOD?
 Fran, Nancy, and anything involving thrusters or squats
4.      Favorite Lift?
 Deadlift
5.      Least favorite lift?
 Backsquat, Overhead Squat
6.      Tell us a little bit about yourself (family, job, sports, military, interests, etc.).
I’m married to my high school sweetheart, Jodi, and we live in St. Paul with our 3 kids Eve, Leo and Violet ages 9, 6 and 6 (twins). I own a business in Minneapolis that helps companies simplify their websites. If you’ve ever been frustrated trying to buy something or find information online, that’s what we fix.
7.      What were you doing before CrossFit?
I would lift at the gym 2-3 times a week, focusing on upper body and ignoring my legs. I dabbled in barefoot running after reading Born to Run a few years ago and started running 1-2 times a week. I was a swimmer in high school and a bit in college so I would swim off and on as well.

8.      What were your thoughts after your first CrossFit workout?
In my mind, I was excited, but my body felt like I’d been in a car accident. Especially in the 2-3 days after my first workout – ouch! The next workout was even worse – like stacking soreness upon soreness. Somewhere along the line, somebody said it gets better after 3-6 months, and it did. It was exactly what I had been looking for.

9.      What were your goals when joining CrossFit?
I wanted to get stronger, especially in my legs and back. I’ve always had a sense that my legs were weak. The first time I did a back squat at TimberWolf, well, it was confirmed. Deadlift was even worse. My legs and back were super weak.I wanted to physically be “up for anything,” especially with the kids. Also, I’m going to Costa Rica this fall to learn to surf for my 40thbirthday and I want to be ready to hit the waves with strength, stability and endurance.

10.  Have you achieved any of those goals?
I’m on my way. My leg and back strength have improved so much since I started. I never imagined being able to deadlift more than 300 pounds when I was struggling to lift over 200 at the beginning. But last week I lifted 305 and I can see the path to more. I still have a lot of work to do with my squats, but those are improving too. As for being ready to learn to surf, we’ll see.  At least I can swim if I get into trouble.

  11.  Has CrossFit affected your life outside the Gym? What are some of your best WOD times/ acheivments inside the gym?
I really look forward to going. It’s like opening a present every time you look up tomorrow’s WOD to see what it will be. (OK, a present that you dread a little bit.) I also look forward to the community of people at the gym. It’s a pretty special group and I feel lucky to be a part of it. Who knew you could have a gym where you not only go to work out, but can also order meat, ring in the new year with a sweaty guy in a tutu (Tony!), win a cake (thanks, Megan!) and so many more things that extend to life outside the gym.
I’ve been on the board for Murph, Angie, Consecutive Pullups and the 1 Mile Run.

12.  Do you have any other special memories/ achievements during your time here?
I’ve never considered myself a serious runner but since starting crossfit, my running feels faster and more effortless. My 1 Mile PR is 5:34 and I’m amazed at how much of that is thanks to crossfit vs. putting in miles outside the gym, which I do very little.

13.  What advice would you give to a newbie just joining Timberwolf CrossFit?
Just keep showing up. You go through all sorts of ups and downs in crossfit. — “Why is the snatch so hard?” “I wish I could do more double unders!” “I got it RX for the first time!” “I’m at a plateau in my press!” etc. – but what’s amazing is that over time, everything gets better. As long as you show up. Show up and listen to Tony and the other coaches, work on the forms, be smart about the weights, and keep it fun.
A couple of weeks ago, I was feeling discouraged because I’d slipped backwards in my Murph time, even though I’d given it my all. But when I looked at the big picture, in that same time period, I was making improvements in other workouts – like all of the sudden I could string more than 10 double unders together, which I hadn’t been able to do – and I know, if I keep showing up and just doing the workouts, that someday my Murph time will improve again too.

14.  Something you might not know about me is?
I wrote the music for a Discovery Channel show: “Sasquatch: Legend Meets Science”.

  

June 2012 – Bo Ratley

11.      When did you start doing CrossFit?
I have been Crossfitting for a year.  I was the second member at Timberwolf CrossFit.
2.      Favorite WOD?
Murph is my favorite WOD.
3.       Least Favorite WOD?
I don’t have one
4.      Favorite Lift?
Push Press
5.      Least favorite lift?
SQUATS!
6.      Tell us a little bit about yourself (family, job, sports, military, interests, etc.).
I met my wife Katy in Ft Worth, Texas when I was in the Navy and followed her back to Minnesota. We have a son Jack who is 13 months old and spends a lot of time at the gym with us. I have worked at the Jail in Hennepin County for the past four years. I enjoy spending my off time hanging out with my family and eating ice cream.
7.      What were you doing before CrossFit?
Before CrossFit I was working out at a bigger gym doing curls and wasting time.  
8.      What were your thoughts after your first CrossFit workout?
 “That was horrible… I can’t wait until tomorrow to do it again”
9.      What were your goals when joining CrossFit?
I wanted to be in better shape overall and learn Olympic lifts.
10.  Have you achieved any of those goals?
Yes, but there is still a lot of work left to do!
11.   Has CrossFit affected your life outside the Gym? What are some of your best WOD times/ acheivments inside the gym?
I definitely have more energy to chase Jack around at home and Katy and I also enjoy hanging out and grilling with people from the Gym. I just got a PR of 7:07 doing Fran which might not seem like that much but, considering that my first Fran time was 13:?? it is quite an improvement.
12.  Do you have any other special memories/ achievements during your time here?
I really enjoyed watching Tony do a workout in a tutu and bunny slippers at the Christmas party.
13.  What advice would you give to a newbie just joining Timberwolf CrossFit?
The only advice that I can give is to SCALE! That is for everybody not just newbie’s.
14.  Something you might not know about me is?
I have lived in six different States: Missouri, Florida X2, Illinois, Texas, Oklahoma, and Minnesota.

My real name is David

May 2012 – Rubens Modelli       























Q&A
    When did you start doing CrossFit? I started Crossfit officially in October/November 2011, after seeing the sing on 7thStreet. Before that I had heard of Crossfit through conversations with climbers and some online sources for WODs. I tried to do some of those in a regular gym, but was not aware of the intensity  with which they were intended to be performed.
     Favorite WOD?  I tend to like the WODs that are longer in duration and have moderate weights. WODs like Murph, FGB, and the controversial 300 are my favorites.
     Least Favorite WOD? Workouts with thrusters… a n y workout with thrusters.. ha!
      Favorite Lift? I really like the snatch. I think it is one of the most technical lifts and despite of the athlete size, if one can master the technique it is a very fast, fluid lift.
     Least favorite lift? Back squat, just because I have done a lot in the past and also because I am always sore after it. I have a mild lower back arthritis “gift”
     Tell us a little bit about yourself (family, job, sports, military, interests, etc.). I am from Brazil, as some at the gym know. I moved to MN in 2001 after getting married to Tanya (that strong chick that goes to the gym) and have lived here since. In Brazil I went to school for agricultural engineering and completed my education here in MN at the U of M studying environmental science and hydrology. I went on to work for the state and then to different engineering companies as a consultant. Five years back I was very bored with what I was doing and looking for opportunities to improve that condition. I had taught previously.. So I decided to pursue a career in teaching. And since then I have been teaching at St. Paul Central Sr. High. Where, much like Crossfit, everyday is a surprise and not boring. I also work at Midwest Mountaineering. I have always been involved in sports since an early age. As a young Rubens I had asthma and because of it I swam a lot, living in Rio, (yeah, that “Rio”) I went to the beach everyday to swim and play. I practiced Judo while young for many years, and I play soccer like no other Brazilian. As in I am the worst soccer player that that country has produced. In college I played Rugby.  I really like the outdoors: climbing and mountaineering have been an integral part of my life for a long time now, and Crossfit is perfect for it. I have climbed in different parts of the world. I really like ice and rock climbing as well. I have run many (slow)marathons and ultra-marathons… but I am thinking of retiring from that. We have two amazing kids Maya (will be 9 in June.. party!!) and Caetano (who is going to be 3 in May.. party!!!) I really like to have people over our house and eat, drink and have fun.
 What were you doing before CrossFit? Before Crossfit I was going to lifetime fitness and slowly becoming a zombie. I still go there to workout though.. And I was also running short distances.
  What were your thoughts after your first CrossFit workout? After my first workout…. Which was the baseline WOD.. I was surprised on how intense the workout was and how unprepared I was. It was a good thing. I signed up.
 What were your goals when joining CrossFit? I was looking fro something to improve my other activities.. climbing, running, etc. I did not have set goals to improve one specific thing. I guess I need so much improvement that any improvement is good.
Have you achieved any of those goals? Timberwolf Crossfit and Tony’s coaching and leadership have been amazing. I have improved the areas where I was looking to improve, but beyond that Crossfit has come to be a stand alone activity which I am completely addicted to.
 Has CrossFit affected your life outside the Gym? I am 41, and Crossfit at TWCF has made me feel stronger and healthier, as well as renewed the sense of achievement and the desire to improve and evolve as an athlete and as a person. Looking for healthier and more diverse ways to achieve fitness and mental fortitude. And the people at TWCF, who are great. The community feel and common goals set by Tony bring us together and that to me is very important. The organic aspect of the sport and the friendship it instills. So, not only my fitness has improved, I feel strong as I hadn’t for a while. All of this while hanging out with friends and interesting people. The effects TWCF have permeated multiple aspects of my life.
What are some of your best WOD times/ acheivments inside the gym?  While at the gym I try my best to recognize and overcome personal obstacles. I have tried to improve times and performance. Sometimes it works and I get on the board! I have participated in two competitions since I started crossfit. Won both of them. I was particularly proud of the first one in Rochester, Survival of the Fittest, when Tony and I won both Rx and scaled divisions of the throwdown. I felt particularly proud because there were lots of people from bigger gyms there… and TWCF prevailed.
 Do you have any other special memories/ achievments during your time here? I think memories are as varied as the WODs. I really enjoy coming to the gym and meeting new people, seeing the ones who are already part of the community. It is something I look for everyday. The cool memories I have are of people in the gym and the look they have after they set a PR or perform a move they could not perform before. The exhilaration is contagious, and it serves as fuel for my own pursuits.
 What advice would you give to a newbie just joining Timberwolf CrossFit? Immerse yourself and listen to Tony! Have fun! Concentrate on form and set the bar high.
Something you might not know about me is? I play didjeridoo ..I used to have dreadlocks… and green hair at one point.. I tend to break things I touch… (and yes..) hide your hearts.
April 2012 -Megan Thorstenson 

1.      When did you start doing CrossFit? July of 2011
2.      Favorite WOD? Karen, Filthy Fifty & Annie
3.      Least Favorite WOD? Anything with pull-ups.  (They plague me like locusts in ancient Egypt.)
4.      Favorite Lift? Cleans
5.       Least favorite lift? Strict Press
6.      Tell us a little bit about yourself (family, job, sports, military, interests, etc.). My husband, Derek, & I moved to St. Paul in June of 2011. I am enjoying getting to know the area, and I am finding I have an interest in Minnesota history. Derek & I have been married for a little over a year and half. I am a full time student working toward a degree in Food Science. I actually just received my acceptance letter from the U of MN for next fall. I am super pumped! I love to cook and bake. And, I am always up for an adventure especially if it’s outside.
7.      What were you doing before CrossFit? I was a couch potato pretending not to be.
8.      What were your thoughts after your first CrossFit workout? This is going to hurt tomorrow.
9.      What were your goals when joining CrossFit? To be active again. (It has since evolved into becoming a strong women and mentally tough CrossFitter.)
10.  Have you achieved any of those goals? More than I ever imagined. I never thought I would be able to execute Olympic lifts or survive let alone complete half the WODs I’ve done.
11.   Has CrossFit affected your life outside the Gym? What hasn’t it affected is the better question.
12.  What are some of your best WOD times/ achievements inside the gym? Running a 5k in 29:16, completing the burpee challenge, 39 double unders, Annie in 8:45.
13.  Do you have any other special memories/ achievements during your time here? Tony claiming to have a secret surprise for the earn your shirt challenge and then proceeding to spill the beans two seconds later. And, Rachel helping me figure out double unders. Thanks Rachel!
14.  What advice would you give to a newbie just joining Timberwolf CrossFit? Listen to your body. That being said CrossFit is more than completing Fran in 2 minutes or being able to back squat the most weight in the gym. It’s about working hard, having fun, and pushing yourself past anywhere you could have ever imagined.
15.  Something you might not know about me is? As most of you already know, my husband Derek has been on active duty at Fort Benning for the last 6 months. I would just like to say thank you to each and every one of you, whether you know it or not, you have been there for me. Whether it was a smiling face, a word of encouragement, a helpful tip with a movement, or a thoughtful inquiry to Derek’s well being, it has made these last 6 months easier. I couldn’t have been as strong if it weren’t for the community at Timberwolf. You guys ROCK! Thank you!
March 2012- Ryan Arnold



 Q&A
        1.       When did you start doing CrossFit? August 2011
2.       Favorite WOD? 300
3.       Least Favorite WOD? Nancy
4.       Favorite Lift? Back Squat
5.        Least favorite lift? Overhead Squat
6.       Tell us a little bit about yourself (family, job, sports, military, interests, etc.). I’m married to Miranda Arnold (another CrossFitter) and we have two sons Nico (7) and Luca (4).  I’m an Advisory Software Engineer for IBM and I lead a global team of remote software engineers who specialize in Linux system library development.  I’ve always been physically active, having done MMA, rock climbing, barefoot running, hiking, playing soccer, and a bit of ice climbing and mountaineering.  My primary recreational interest is probably woodworking with old hand tools or tinkering with open source software.
7.       What were you doing before CrossFit? I was lifting on my own at a corporate gym and barefoot running around my neighborhood when I felt like it.
8.       What were your thoughts after your first CrossFit workout? I was very disappointed that I almost blacked out 3 pull-ups from the end of the baseline workout.  It really put my lack of fitness into perspective.
9.       What were your goals when joining CrossFit? I wanted to bulk up a bit and get to the point where I can do muscle-ups.  I also wanted to get my exercise induced syncope under control.
10.    Have you achieved any of those goals? My 1 year goal was to be able to do a muscle-up.  I made that goal in 4 months!
11.     Has CrossFit affected your life outside the Gym? I can now easily carry both of my children up the stairs at bedtime, even when they squirm and resist.
12.    What are some of your best WOD times/ achievements inside the gym? I’m able to do three kipping muscle-ups and can box-jump 49 inches.
13.    Do you have any other special memories/ achievements during your time here? The first WOD I completed Rx was ‘300’.  I’m pretty proud of it even though my time was pretty terrible.
14.    What advice would you give to a newbie just joining Timberwolf CrossFit? Concentrate on form over speed and Rx weight.  Be proud of your development and don’t compare yourself against others, even other beginners.  Be honest with your weight and reps and don’t be afraid to back off and take a non-Rx for the workout to stay safe and healthy.
15.    Something you might not know about me is? I have exercise induced syncope episodes.  This basically means that when my heart rate gets too high my blood pressure drops and I start to black out.  CrossFit has helped me raise the threshold where that happens.  I can complete most exercises without it occurring.
Febuary 2012 – Betsy Faber
Q&A
1. When did you start doing CrossFit? ___In October – after driving by for 3 months
2. Favorite WOD? _________________Anything Junkyard!___
3. Least Favorite WOD? ___Karen – I hate wallballs.
4. Favorite Lift? ____Push Press
5. Least favorite lift? ____Front Squat
6. Tell us a little bit about yourself (family, job, sports, military, interests, etc.).
Darin and I were married in 2009 after attending Gustavus Adolphus College and living for 2 years in Oita Japan – we had the opportunity to visit a lot of Asia during our time there. I have a teaching license but prefer my job in the beer industry. I love movies, video games and reading. I want to spend more time biking, canoeing and camping now that we are home in MN!
7. What were you doing before CrossFit?
Running – and not getting anywhere really. I love being called the Athlete of the month – I have never been described as an athlete!
8. What were your thoughts after your first CrossFit workout?
This is fun – however – a few weeks in I just couldn’t believe how sore I was!
9. What were your goals when joining CrossFit?
Getting in shape for life and hoping to try a sprint triathlon.
10. Have you achieved any of those goals?
I do feel much more healthy – I was surprised by my ability to run farther while not training to run! I’ve lost some weight too – and Darin keeps saying I look great (I don’t trust his opinion though…)
11. Has CrossFit affected your life outside the Gym?
Yes! I am so much more boring now because I talk about Crossfit all the time! Also I make better choices in the kitchen (if only not to feel nauseous during the WOD)
12. What are some of your best WOD times/ achievements inside the gym?
Getting that under 2 minute row – I had a pretty good Fight Gone Bad this morning.
13. Do you have any other special memories/ achievements during your time here?
The bruise on my back from that band slipping off my foot while trying to get that pull-up.
14. What advice would you give to a newbie just joining Timberwolf CrossFit?
Just when you think you can’t stand one more day of being sore – your body will catch up and you’ll feel a lot better. Also , don’t be embarrassed if you are slower or need to make modifications to the WOD – everyone starts somewhere!
15. Something you might not know about me is? I played the Baritone for 12 years and picked up the Shamisen in Japan!
Jan. 2012 – Sarah Britton
 
Q&A
When did you start doing CrossFit? June 2008
Favorite WOD? Filthy 50
Least favorite WOD? Fran
Favorite Lift? Hang power cleans and back squats
Least favorite lift? Snatch
Tell us a little bit about yourself? My husband Russ and I and our little 2 1/2 year old boy Christopher, Just moved to St. Paul from Utah in September. Formerly an Early Childhood Teacher I am now a full-time stay at home Mom and I love it! I also enjoy reading, cooking/baking, scrapbooking and coffee.
What were you doing before CrossFit? I took an array of classes including belly dancing, hip-hop, kickboxing, and the ever popular Butts and Guts.
What were your thoughts after your first CrossFit Workout? “I think I need stitches”.
What were your goals when joining CrossFit? To be honest when I first started my goal was to “become more toned” but as I began to learn more about CrossFit’s philosphy on Fitness my goals changed to include becoming a strong woman, an active mom and a good role-model for my family.
Have you achieved any of these goals? Yes and am working on new goals.
Has CrossFit affected your life outside the gym? Oh my gosh YES!!  It has totally changed my views on what being Fit is and beautiful looks like. It has also made me realize that I can accomplish much more than I ever thought possible.
What are some of your best WOD times/ achievements inside the gym? Finishing Murph!
Do you have any other special memories/ achievments during your time here? Breaking the 200lb mark on the deadlift. Running a 5k with a smile on my face!
What advice would you give a newbie just joing CrossFit? Scale appropriately; rely on Tony’s expertise and HAVE FUN!! 
Something you might not know about me is… I’m a HUGE Little House on the Prairie Fan 
 Dec. 2011-Dean Becker
Q&A
1. When did you start doing CrossFit? June 2011
2. Favorite WOD? Murph
3. Least Favorite WOD? EVA
4. Favorite Lift? Now that I have the mechanics down better, Clean & Jerk
5. Least favorite lift? Overhead Squat, and anything with muscle-ups since I can’t do them RX.
6. Tell us a little bit about yourself (family, job, sports, military, interests, etc.).
I currently live in St. Paul with my wife Keri (whom most of you know), my four year old son Griffin who dead lifted 25 pounds awhile back, and a cat and a dog named Leo and Jimmy. I’ve been in sales roles the last 8 years and other business roles before then. I enjoy business, it provides many different areas to work in, and you learn a lot. I went to high school in St. Paul, and then joined the Marine Corps for four years, living in California and Hawaii. After the Marine Corps I stayed in Hawaii, and drove heavy equipment before coming back to Minnesota were I continued to work and went to Augsburg college in Minneapolis. I enjoy working out, riding motorcycles, and a hanging out in shorts, a tee-shirt, and flip flops.
7. What were you doing before CrossFit?
Before Crossfit I would run here and there, lift weights at a gym and do martial arts. Stuff that was very time consuming.
8. What were your thoughts after your first CrossFit workout?
My first Crossfit workout was hard, and my cardio sucked. The first few weeks were really hard, along with being mentally tough. There are a lot of exercises that I would not normally do, and required technique, along with not being able to RX most WOD’s was also humbling.
9. What were your goals when joining CrossFit?
My goal was to get in shape, I had a heart attack a few years ago and I wanted to find something that didn’t take hours, but would help strengthen my heart more. I saw no purpose in going to the gym for a hour and half doing bicep curls etc, but have always enjoyed lifting weights. I also wanted to lose weight and have lost around 30 pounds, due to Crossfit and watching my diet.
10. Have you achieved any of those goals?
I’m much stronger now than ever in my life. I have had personal records in quite a few areas, along with much better cardio. In the end, I feel like this is something I can continue for years, and Crossfit incorporates functional exercises that make sense and support everyday activities.
11. Has CrossFit affected your life outside the Gym?
Outside of the gym I have a lot more energy during the day, and for playing with Griffin. I’ve noticed I feel better, I’m stronger, and look forward to achieving other goals in Crossfit.
12. What are some of your best WOD times/ acheivments inside the gym?
I’m pretty happy with my clean & Jerk from the other day of 175 pounds, dead lift of 315 pounds, and any workout out I can RX such as Murph.
13. Do you have any other special memories/ achievments during your time here?
One area that I’m proud of is a three mile in 22:03 seconds. I used to hate running from my Marine Corps days, but am amazed at how much just working your core, doing sprints, and functional lifting can improve your time, without having to log in a lot of running time. My goal is to run a 3 mile in 18+ minutes, which I did 26 years ago when I was 18 and in the corps. My last three mile run before Crossfit was about two years ago and my time was around 32:00 minutes. I actually enjoy running now, once in awhile. I also ran a few adventure runs this year which I enjoy, and owe thanks to Tony and Crossfit. I feel much stronger mentally, which is something I didn’t expect from Crossfit, but I enjoy finishing hard workouts that the average person can’t do, or won’t do, I also enjoy watching others finish too.
14. What advice would you give to a newbie just joining Timberwolf CrossFit?
My advice to anyone new, is give it time and once you get past the first month or so, you will get stronger physically, and more importantly stronger mentally.
15. Something you might not know about me is?
My real name is Gregory, but I’ve gone by my middle name since I was born.

3.9.12 Partner comp. WOD

Gabe is showing that tire who’s boss.

WOD:
# 1
4k row partner row for time (switch as often as you like) (2250m if alone)

# 2
50 partner in and out tire flips
(flip it, jump in, jump out, partners turn)

# 3
50 over your partner burpees (partner holds a plank position, no movement allowed unless partner is holding a plank 30 over the bar burpees if alone)

All will start at different stations and rotate when the last group is done. I will score each workout like a different event at the end of the day to find the winner. Winners gets a free deep tissue massage from Dean or Rubens (Disclaimer; neither one of them has a liscense or any professional experience giving massages, nor have they agreed to this but I’m sure they won’t mind)

Thursday 3.8.12 Open WOD 12.3

WOD:
18 min AMRAP
15 box jump (24/20)
12 push-press (115/75)
9 Toes to bar

For those competing in Open we will go over standards and you will be judged.

Max doing some legit pull-ups, He also knocked me down a spot on the mile run during Murph with a time of 5:31.

Wednesday 3/7/12 15,000lb deadlift

Pre-WOD:
10 mins ohs practice

WOD:
Men lift 15,000lbs
Women 10,000lbs
Stop every minute and do 5 Wall-balls before you continue to your number
Here are some examples for reps and weights. (total weight/bar weight=reps)

15,000lbs                10,000lbs
135lbs=111reps      95lbs=105 reps

Strength Class 6:30pm
for time alternate movements
10-9-8-7…2-1
Deadlift 1.5x bw
Push-Press (.65bw men/.55bw women)

3.6.12 Murph

Lt. Michael Murphy, In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005.
WOD: Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Monday 3.5.12

Laura putting her game face on

Pre-WOD:
clean review
3-3-3
squat cleans
WOD:
15 min AMRAP
50 barbell lateral jumps 
10 squat cleans (135/95lbs)
10 toes to bar
6:30 PM Strength Class
Clean technique
Clean
1-1-1-1-1-1
Front Squat
1-1-1-1-1-1

3.2.12 Friday chipper

The Mountain Lion is on the prowl.
Pre-WOD challenge:
Max time plate hold using only finger pinch (35/25lbs) 
WOD:
1000m Row 
50 pull-ups
50 kb swings (24kg/16kg)
50 burpee box jump (20/24”)
50 Wall-balls 
50 hand release push-ups
50 Kb Sumo Deadlift High Pulls (24kg/16kg) 

Games Open WOD 12.2 – Thursday

Deadlifts with Tim Tebow
Game open WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Alternate WOD for those not comfortable with heavy snatches
10 min AMRAP of:
20 sit-ups
20 DU’s
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