Here's what we have in store for the 7th installment of the Eastern Shore Affiliate Challenge. Start mobilizing your squat!!
(7 minute timecap)
KB Sumo Deadlift High Pulls
Between movements athlete must carry kettlebell with them across the pit.
Rx KB weights (54/36)
Scaled KB weights (36/25)
Workout ends after final pit crossing and KB is placed on ground.
Overhead Squat Ladder
Bars will start from the ground, athletes will have 50 seconds to move the bar from ground to overhead, once bar is locked out overhead athlete will execute an overhead squat. 10 seconds to rotate stations.
OHS Ladder weights
Men (65, 95, 135, 155, 185, 205, 225, 245, 275, 305)
Tiebreaker for the Ladder is Chest to Bar Push ups
“Run Double Burpee”
5 min AMRAP
Sprint Cash In
30 Double Unders (1:1 Single)
10 Hand Release Burpees
This workout starts with a sprint cash-in. Athletes will start outside and sprint an undisclosed distance into the gym. With the remaining time they will complete an AMRAP of double unders and hand release burpees with a jump onto a plate.
Name: Melissa Stoner
Hometown: Manchester, PA
How long have you been CrossFitting? Almost 2 ½ years
Favorite WOD? Partner and team WODS, chippers, anything with box jumps and sit ups.
Least Favorite WOD? AMRAPS – I hate that I don’t have a specific number of things to get done. Right now double-unders are my nemesis.
Tell us about your sports and fitness background? I played a lot of sports when I was younger including field hockey, swimming, basketball and soccer in high school. I spent one off-season training with the WCU field hockey team in college, but dropped it to play intramurals. Since then I’ve trained for a few half marathons and worked out at a globo gym until I found CFS, through Lisa, my first week here in Salisbury.
How did you first get exposed to CrossFit? Were you nervous? How was your first WOD?
I met Lisa Mealey at new faculty orientation during my first week at SU. We became friends and she talked about CrossFit, so I checked it out online and went with her for a trial week. I was totally hooked. We were late to my first WOD but we jumped in to some heavy back squats. I was a little nervous, but the awesome coaching made me feel totally capable.
Have you noticed any changes-physically or mentally-since starting CrossFit?
When I am consistent with CrossFit, I see amazing changes in my body. I have toned muscles and gotten into better shape in the past two years, and I can’t wait to show off all the recent changes in my wedding dress this fall! On the mental side, I have started to see myself differently. I can be successful at lifts and skills that I never thought possible. Now I know that with hard work and good coaching, I can accomplish anything I set my mind to!
What advice would you give first-time CrossFitters?
Just show up. We are a friendly group of people who will be there to encourage you to meet your goals. Scaled or not, everyone can do CrossFit and be better for it.
What are your hobbies, talents, and interests outside of CrossFit?
I love kayaking and spending time on the beach, reading books for fun, and scrapbooking.