Doris Michaud | July’s Featured Member

We wanted to shine the spotlight on Doris this month because she remains committed to the gym and has been for over 2 years now. She is someone who others admire and look up to as a role model and she exemplifies what it means to remain active through the lifespan. She is an avid tennis player and coach and skis in the winter. We really appreciate the hard work and dedication of members like Doris and feel that she deserves recognition for it! Please enjoy her athlete interview below.

Doris, Nikki, Melissa, Lorri, and Amy at paint night

Doris, Nikki, Melissa, Lorri, and Amy at paint night

Join Date:  June 2013

Why you joined:  I was a member at another gym and I felt that I was not making any progress.  I attended the On Ramp session with my daughter, Melissa Finneran, and enjoyed the instructions on the proper way to lift weights and to follow a proper work out routine.
Biggest fear before starting: I was fearful that I would not be able to meet the demands of the CrossFit workouts.
Full time job:  I am a retired High School math teacher, and I now enjoy my grandchildren!
Fitness goal:  I would like to continue to maintain a high level of fitness.
Favorite food:  My favorite food is any type of seafood.
Personal hero:  My three daughters are my heroes.
Favorite exercise:  Bench press
Least favorite exercise:  Assault bike
What motivates you to be better:  The coaches, my fellow CrossFitters and the fact that I feel great!
Greatest accomplishment:  My greatest CrossFit accomplishment is being selected as July’s Featured Athlete!  I am happy to be recognized as a contributing member of this CrossFit community.
Words of wisdom: Work hard and enjoy life!
Doris and the 8am ladies and her Words of Wisdom!

Doris and the 8am ladies and her Words of Wisdom!

Weekly Training | 7/27/15 – 8/2/15

EVENTS & ANNOUNCEMENTS:

  • Please claim you account in our new membership management software, Front Desk. Check you email inbox for the newsletter which was sent out last Thursday. We also have instructions available in the gym. You will need to claim your account, sign the electronic waiver, and add credit/debit card or bank account info to your profile. Ashley can help you with the process if needed. Please complete this process as soon as possible, it must be completed by Thursday, July 30! Read the newsletter here: Front Desk Newsletter
  • Core Session 2 with Beth Swanson is Wednesday 7/29 at 7pm, $20 cash or check written to The Fort CrossFit. We hope to see all of you who attended last week for some more fun!
  • Saturday, Sept. 19 TFCF Golf Outing at Granite Fields Golf Club. 1:30pm start. Jameson is organizing this. Please sign up by Sept. 1 if you want to play.
  • Saturday, Oct. 3. O2X Challenge race at Loon Mountain. If you register, our team is The Fort CrossFit. Use coupon code CFHAMPSTEAD for 10% off. http://www.o2x.com/
Eileen and Larry. Wall balls.

Eileen and Larry. Wall balls.

WEEKLY TRAINING

Monday
Warm Up
Z1 3min
2 Sets
10 Wall Squat
Spiderman Stretch
Plank Hold :30 sec. Intense. Focus on activating core muscles.
A. Back Squat 
5RM
*Try to beat Week 2 5RM
B. Split Squat 
4 x 6
Heavy as able!
C1. Strict Pull Up x AMRAP
C2. Good Morning x 10
C3. Row Sprint 200m
Rest 1 Min after C3.
5 Sets. 
*Good AM loading light to moderate. Reach the hips backkkk.
*Pull Up Modifications:
1. Lat Pull Down x 5 Heavy
2. Ring Row x 5 Tough
3. Negative x 3 (3 sec down)
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Tuesday
Warm Up
Z1 3 min
5 PC + 5 FS + 5PJ
A. EMOM 10
3 Power Cleans
3 Front Squats
3 Push Jerks
95/65
*Do Not Use More Than RX weight
*Goal is nice, smooth movement
Rest 5 Min
B. AMRAP 10
20 Wall Balls (20/14)
20 Burpees
20 Lunges in Place
20 Box Jump Step Down (24/20)
*Steady pace. Stay moving aka “Aerobic”
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Wednesday
Z1 3 Min
Inchworm Down
10 Burpees
A. Strict Press
5RM
*Try and beat week 2 5RM
B1. DB Strict Press x 5
B2. Tricep Work x 5
B3. Plank Hold x :30s
*Squeeze your abs hard as possible
*Build off the loading from last week
*Rest is transition time
5 Sets
C. AMRAP 10
10 Push Ups
10 Pull Ups
10 KBS (53/35)
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Thursday
Make up and Recovery
Ash. Snatch practice.

Ash. Snatch practice.

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Friday
Warm Up
Z1 3 Min
Coach Lead Barbell Warm Up
A. Clean & Jerk
5 x 2-3
Build off of last week’s loading
B. 6 Sets 
5 TnG Power Clean & Push Jerk
5 Burpees AFAP
*Goal is :30sec of work
Rest 1:30
C. Bike Sprint
:30 ON
1:30 OFF
x 4
Total Calories. Go Hard.
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Saturday
Warm Up
400m Run
10 Wall Squats
Mobility as needed
A. Front Squat
5 x 5
Work on the Movement!
Use 75% or less
B. Pull Up
EMOM 5
5-10 Reps
Try to improve the movement if kipping or butterfly
Otherwise, work on negatives, ring rows or LPD.
C. AMRAP 20 
Partner WOD
Tag Team. A does 25 cal, then B does 25 cal, A does 15 Thrusters…etc
50 Calorie Bike
30 Thrusters (75/55)
200m Run
*Score is total rounds
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Sunday
Make Up and Recovery
Great job with the Assault Bikes last week.

Great job with the Assault Bikes last week.

Weekly Training | 7/20/15 – 7/26/15

This week’s events & announcements:

1. Core Series Session 1 with Beth Swanson, Doctor of Physical Therapy at Chester Therapy Associates.
Wednesday, July 22, at 7pm. The second session will take place next Wednesday, 7/29, at 7pm. Each session costs $20. Please bring cash or check written to The Fort CrossFit. There are spots left! Get signed up.

2. Tuesday Open Gym begins at 2pm this week instead of 12. Sorry for any inconvenience.

3. Please continue to get to the gym at least 10 minutes before class starts to get a good warm up in. When in doubt, jump on a bike or rower if available or go for a jog. Better warm up = better workout!

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WEEKLY TRAINING

Monday: Day One

Warm Up
Spiderman Down
5 Wall Squats
5 Burpees
Inchworm Back with Push Up

A. Back Squat 
2RM
Heavy, No Fails!
B1. Pull Up x 5
Rest 1 Min
B2. Good Morning x 10
Rest 1 Min
*Pull Up Strict + Weighted.
*Good AM loading that allows full ROM
5 Sets 
C. Tabata Air Squats
8 Sets
:20 sec ON
:10 sec OFF
*Score is average!
Cool Down
Stretch and Roll Legs
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Tuesday
Warm Up
Z1 Bike/Row/Run 3 Min
3 Sets
5 Burpees
5 Wall Balls
10 DU/SU
 
A. EMOM 8
3 Power Cleans
6 Burpees Over Bar
*Power Clean load moderate to heavy
Rest 5 Min
B. AMRAP 10
5 Burpees
10 Wall Balls
15 DU
*Keep pacing even here
Cool Down
1st Rib
Lat Stretch
2 min per side per Mob
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Wednesday: Day 2
Warm Up
Z1 Bike/Row/Run 3 min
2 Sets
Inchworm Down
10 Push Ups
 
A. Strict Press 
2RM
*Heavy. Build Confidence!
B1. Tricep Work x 6-8
B2. DB Strict Press x 6-8
B3. Sit Up (GHD or Abmat) x 20
*Build off last weeks loads for B1 + B2
4 Sets. Steady pace. Rest is transition time. 
C. Bike and Run
4 Sets Each For Time
15/10 Cal Bike
200m Run
Rest 2-3 Min
Cool Down
Stretch Triceps 2 min
Stretch calves on pole 2 min
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Thursday
Make Up and Recovery!
IMG_1552
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Friday: Day 3
Warm Up
Z1 3 Min, then:
3 Sets Building in Intensity each Set
5 Burpees
5 Air Squats
5 Sit Ups
*So go at this, 70%, 80%, 90% just to prep for part B & C
 
A. Clean & Jerk
5 x 3-4
Build over the 5 sets.
Develop confidence with your lifting!
20 Min
B. 5 Sets Each For Time
5 Power Clean + Push Jerk
5 Burpees
Rest 1 Minute
*Each Set should be fast, ideally unbroken
*Loading is light to moderate
C. Assault Bike
1 Minute Max Calories
Cool Down
Roll Quads out 2 min
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Saturday
A. Bench Press
5 x 5
B. Pull Up
5 x 5
*With A and B, build to a 5RM
C. AMRAP 12
3 HSPU
6 Strict Pull Ups
9 DB Thrusters
*DB loading moderate. Move well first!
Cool Down
Stretch Chest 2 min
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Sunday
Make Up and Recovery!
Wendy Lion