Member of the Month, October 2018

October, 2018 Member of the Month: James Van Wie

Tell us a little about yourself…

Grew up in Naperville now from Aurora. I have two kids Brooke who is 6 and Dean who is 2.5 years old. Married to my wife Andrea for 8 years

How did you get started in CrossFit?

I was always interested in trying crossfit, but never had the guts to pull the trigger. So my wife called Craig after hearing about Resurgence from our babysitter who is also a member. Maybe she thought I was getting too fat.

What are your favorite movements to do during a wod?

Favorite movement? Anything not squat related, this month is going to HURT

When you’re not in the gym busting your butt, what is your favorite things to do?

When I’m not at the gym I really enjoy being with my family.

 

Oct 5

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Shoulder Press (2×10)

Shoulder Press (3 reps every 2:00 min for 12 mins AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

3 Squat Snatch 185/135lbs

200m Run
**Squat snatch should be about 80% of athlete’s 1RM. Scale accordingly.**

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Shoulder Press (2×10)

GL: Shoulder Press (3 reps every 2:00 min for 12 mins AHAP)

GL Metcon

GL: Metcon (Time)

5 Rounds

10 Toes to Bar/K2E/Knee Raises

Run 200m

Oct 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (4×3 @ 40-60% 1RM)

Pause Power Position Snatch Warm Up:

-pause at hip pockets, in power position

-drop and reset each rep

Hang Snatch (1 Rep @ 90%+)

Every 2 mins for 12 mins perform 1 rep @ 90%+

Metcon

Metcon (3 Rounds for reps)

AMRAP 5 Minutes x 3

Rest 2:00 between AMRAPs

1 Round of “DT”

1 Round of “Cindy”
1 Round of “DT” =

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

1 Round of “Cindy” =

5 Pull ups

10 Push ups

15 Air Squats

6 week challenge workout

GL Weightlifting

GL: Hang Power Clean (5×5)

GL Metcon

GL: Metcon (3 Rounds for reps)

AMRAP 5 x 3

Rest 2:00 between AMRAPs

9 DB DL

6 DB Hang Power Cleans

3 DB Push Press

3 Pull ups/Ring Rows

6 Push ups

9 Air squats

Oct 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (4×4 @ 90%)

Metcon

Metcon (Time)

3 Rounds

30 DB Snatch 50/35lbs

20 Goblet Squats 50/35lbs (with DB)

10 Ring Dips

6 week challenge workout

Warm-up

Warm-up (No Measure)

3:00 Banded Glute Activation (march around the gym)

Forwards

Backwards

Laterally

Then

3 Rounds

15 Jumping Jacks

12 Wallballs

9 Push-ups

GL Weightlifting

GL: Back Squat (4×4)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

3 Rounds

30 DB Snatch

20 Goblet Squats (with DB)

10 Ring push-ups/push-ups

Oct 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (4×2)

Heavier than week 2. No clang ‘n bang!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

6 Crushers 50/35lbs

6 DB Box Step Overs 50/35s

Run 100m

Crusher = Burpee w/ DBs in hand, stand up from burpee, while deadlifting DBs then Push Pressing them overhead.

6 week challenge workout

Warm-up

Warm-up (No Measure)

Row 500m

25 KB Swings

Row 300m

15 KB Swings

Row 100m

5 KB Swings

GL Weightlifting

GL: Deadlift (4×2 AHAP)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

6 DB Deadlifts

6 DB Push Presses

6 Burpee box jump overs/step overs

Run 100m