517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Wednesday, Thursday, Friday, Saturday, Sunday

Name: Whitney Piotrowski
Birthday: May 26, 1992
Birthplace/Hometown: Essexville, MI
Occupation/Hobbies: I am a 5th year Senior at MSU studying Psychology.  I love Spartan Football and Basketball and baking.
How I found CrossFit: My brother dragged me to On Ramp/ watching the CrossFit Games this summer.
How long have I been doing CrossFit: a month-ish
Favorite lift/Movement: Push Press/KB Swing
Least Favorite lift/Movement: Overhead Squat/Wall Balls
Favorite WOD: I haven’t found one yet, but I’ll get back to ya!
Current Goals: I want to continue improving my technique and work on doing a pull-up and handstand push-up.

Name: Semma Burba

Birthday/birthplace: March 3, 1974 in Denver, CO

Hometown: Okemos, Michigan

Occupation/hobbies:  I manage 3 awesome kids and am currently looking for a paid job… I enjoy coaching CrossFit, running, playing in the woods with my dog, and being creative and silly.

How you found CrossFit: A college friend posted amazing pictures of her doing CrossFit and I had to find out more.

How long have you been doing CrossFit: About a year and a half

What is your Favorite Lift/Movement: All the gymnastics stuff and unique moves like tire flips, sledge hammers, rope climbs, atlas ball carries…

What is your least Favorite movement/lift: Prowlers suck

What is your favorite WOD: Cindy and yes, Murph.

Wednesday
Connect back hold on boxes 40 on 20 off x4/ seal walks 3:00
Power 15 mins to a max Back squat 15 mins to a max bench press
MetCon Complete as many rounds and reps as possible in 10 minutes of:
Shoulder to overhead, 5 reps
Deadlift, 10 reps
15 Box jumps, 24/20
a 115/75
b 95/65
c 75/55

Thursday NO 6AM or 430 PM class today TRIBE!!!!!
Connect Hollow holds 20 on 10 off x 4 mins Hollow hold on hands and feet 20 on 10 off x 4 mins
Power “Goat work” Take 15 mins to work on a weakness!
METCON
Complete as many rounds and reps as possible in 4 minutes of:
Thruster, 15 reps
15  Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
A 95/65
B 75/55
C 65/45
Everyone will do at least three rounds even  if it’s not done in 4 mins or less

Friday NO 6 AM Class Today TRIBE!!!!
Connect Nose and Toes Handstand hold 1:00×3 Box shoulder stretch ;30 on ;30 offx4
Power 15 Mins to make up any power You missed this week. One lift Only
MetCon
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts
12 Push-ups
15 Box jumps 24/20
A 155/100
B 135/ 85
C 115/ 75

Saturday
The Chief
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Sunday
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (Choose weight)
60 Sit-ups
70 Burpees

 

Tuesday

Name: Lainie Buckles
Birthday / Birth Place: March 13th Born, raised and will (most likely) die in Lansing, MI
Occupation: Graduate Secretary in the Food Science & Human Nutrition Dept. at MSU
How I found CF: Instagram; saw lots of cool pics and videos that intrigued me to finally try for myself.
How long I have been doing CF: 3 whole weeks
Favorite Lift / Movement: Front Squats. Haven’t done them in years, but I really want a bigger butt, so I’m excited about all the CF moves that incorporate squats.
Least Favorite Lift / Movement: Snatch. Don’t like the name and, apparently, I suck at technical moves. CF is killing me ego, but I love the challenge!
Fav WOD: Too soon to tell. However, I do love doing handstands, squats, deadlifts and bench. Feel free to put that one together and I’ll call it my fav.
Current CF goals: To stop feeling like a clumsy broad. I want to get stronger, certainly, but I’d also like to understand the techniques of the lifts…remembering which move is which is also a goal.
One thing no one would know about me: I’m a mother to 5 kids ranging from 3-19 years old, and would have more if I wasn’t almost 100 years old and they weren’t so expensive to raise.

Name: Candace Gregory Birthday/Place: May 19, Petoskey, MI Occupation: Strategic Analyst, Labor Management – try to figure out what that means and then let me know Hobbies: CrossFit, reading, anything outside with the puppy, MSU football and basketball fan How long have you been doing CrossFit: I’ve been doing CrossFit off and on since July 2009. What you may not know about me: My first CrossFit WOD class was my CFL1 at Rogue. Boz was my trainer. Fran was the WOD. And I’m old enough to be your mother….. most of you anyway My favorite moves: HSPU, anything overhead My least favorite: deadlifts What I’m working on currently: improving my technique (on everything! but focused on pullups at the moment) Favorite WOD; Grace

Connect: 4x :40 on :20 off arch holds  4x :40 on :20 off Plank hold
MetCon: 3:00 Max double unders 20:00 AMRAP run 200m 10 dips Max unbroken wallball shots  3:00 max double unders

 

Monday

Name: Matt Lemon

Birthday/birthplace: June 12, 1985; Saint John, NB, Canada
Hometown: Charlottetown, PEI, Canada
Occupation/hobbies: Veterinarian, training to become a radiologist at MSU. Was a gymnast for 18 years.
How you found CrossFit: After I quit gymnastics I had no idea what to do with myself until an old team mate told me about this “CrossFit” thing, so I decided to check it out. Best decision ever!
How long have you been doing CrossFit: Off and on for a year, more frequently in the past 5 months.
What is your favorite lift/movement: Love me some pull ups and bar muscle ups.
What is your least favorite lift/movement: No question—double unders.
What is your favorite WOD: Haven’t done a whole lot of the named WOD’s, but Fight Gone Bad was fun… in a terrible kind of way.
What are your current goals in CrossFit: Compete in the 2015 open.
Tell us one thing no one would know about you: I’m a veterinarian who can’t control his dog!!! He’s a huge, excited, bouncy Rottweiler named Bruno.

Name: Marie Beasley
Birthday/birthplace: 7/1/1978 Lansing
Hometown: Raised in Holt but have lived in East Lansing now for 13 years
occupation: Child and Adolescent Psychiatrist (yes I’m always analyzing everyone)
Hobbies: CrossFit is my hobby! I also love bicycling and running with my husband and 2 kids.
how you found CrossFit: My husband’s business is next to the box and I always wondered what the hell was going on in there. Started looking into it and just had to try it! I get bored with too much of the same exercise.
how long have you been doing CrossFit: 6 months
What is your Favorite Lift/Movement: Squat clean, jerk
What is your least Favorite movement/lift: snatch, overhead squat (my shoulders need a lot of work)
What is your favorite WOD: hmm, tough one..maybe Grace, simple and quick
Current goals in CrossFit: Improving technique across the board. I’d love to devote more time to Olympic lifts.
One thing no one would know about me: I was a pitcher in college but haven’t touched a softball in probably 10 years.

Connect: 4x :40 on :20 off Hollow holds w/pvc 4x :40 on :20 off HS shoulder taps
Power: 15 min to establish  1rm deadlift 15 min to establish 1rm Strict press
MetCon: 21-15-9 Power Clean Push press KBS (3 burpees OTM until complete)
a. 135/70 – 95/50
b.115/50 – 75/35
c. 95/35  - 55/25