Wednesday, October 3, 2018

Uncategorized

AMRAP 35 minutes 

Teams of 2. 
Divide work evenly with one athlete working at a time. 
Run together.
(Comp)
400m Run
4 Rope Climbs
Alternating Pistols
12 DB Thrusters 35s/50s
16 DB Deadlifts 
20 Sit-ups 

(Fitness)

400m Run

4 Rope Climbs
Alternating Pistols
12 DB Thrusters 20s/35s
16 DB Deadlifts 
20 Sit-ups 

(Bootcamp)
400m Run
4 Ring Rows
Pistol Progressions
12 DB Thusters @ manageable weight 
16 DB Deadlifts 
20 Sit-ups 

Featured Athlete – Tish Silk

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1. When did you join CrossFit BC?

Initially I first started in September 2014 just after I gave birth to my son and I was “okay” at it for about a year and then my interest fizzled out. I recently restarted back in November 2017 just before I had my now daughter and I’ve been doing it ever since and Loving it!

2. Why did you choose CrossFit?

I’m a pretty competitive person and I’ve always loved the challenge of CrossFit and the moves and strength that one can develop. I’ve never really been one for “sedentary” workouts, so I’ve always focused more on long distance running and triathlons up until now. I started CrossFit because I was bored and unsatisfied with my usual workouts. Having experienced a very bad case of PPD (Post Partum Depression) after the birth of my son (2014), I needed an activity where I knew I would be fulfilled but could also bring my baby. After a few months of crossfit, I was hooked and the workouts helped me immensely. Having come from a long distance athletic background, I was really intrigued by the muscle development and techniques behind each daily WOD and thus the big question of “ How do I achieve different moves and goals to keep up?”. Although I lost I lost the “drive” between having my two children, when I had my daughter (born Nov’18) I didn’t hesitate to rejoin and regroup with the “original moms” that I had formed such a bond with the first time as I knew I would need the support as my PPD was even worse the second time around.

3. What changes in your health, physique and overall performance have you seen since starting CrossFit?

I’ve seen immense improvement in my stamina, overall body strength and my coordination since starting back and taking it more seriously. I’ve become more lean and noticeably strong but not “bulky”. I feel better everyday after having done a WOD and it complimentsthe current triathlon training i’m doing. I feel healthier and more confident now that I am now starting to see the results from my hard work. The “baby weight” is now gone and I look and feel better than before my recent pregnancy.

4. What advice would you give to someone with regards to starting CrossFit?

Not to be intimidated when you walk into the gym for the first time or anytime for that matter. Sure there are loads of “ all walks of life” walking around with incredible agility, however they are all “ Normal Nice” people all here for the same reason you are – To improve their health and strength, allwhile fostering their passion for the sport. No matter how hard the work-out is, everyone will always cheer you on until you are done, will always give you high fives, and will encourage you to come back and not give up. CrossFit participants may look intimidating, but at the end of the day they are just like you and me – knowledgeable, dedicated, and always willing to help if you have questions about technique.

5. What is your favourite CrossFit exercise?

Oh gosh, there are so many honestly that naming my favourite is very hard. I only just recently gained my confidence with headstand push-ups so super stoked about that, but a close second or third might be burpies or wall balls. I have finally started truly understanding the technique behind pull-ups and am gaining confidence each day to master toes to bar.

6. What is your favourite activity outside of CrossFit?

My favourite activities outside of crossfit I would say have to do with triathlons. However given that my family includes a 4 year old boy, a 9 month old girl, a dog that requires a lot of exercise and my husband who is equally passionateabout exercise, I have to say that I truly love sitting down at the end of the night and reading a book in peace and quiet alone.

7. What is your proudest accomplishment at CrossFit?

I think my proudest accomplishment so far at CrossFit for sure includes my confidence with respect to box jumps (standard height and higher one’s), and also my headstand push-ups and pull-ups. I am still working on a number of techniques, especially the strength to do a rope climb, but anything that I progress at in each workout is a hugeaccomplishment for me and I am truly grateful for all of the coaching that has been provided to me.

8. Have you made any changes to your diet?

Yes, I’ve recently become vegetarian (January 2018—), I’ve hired a nutritional coach from Black Iron Nutrition (Sophie), and I’ve been consciously tracking my macros and caloric and water intake for about 3 weeks now. I have to admit these new changes have not been easy by any means, I’ve recognized some huge improvements to do with my energy levels and overall body changes.

9. Is there something that people would be surprised to know about you?

I used to do competitive trampolining and I am a level 2 CSIA ski instructor.

10. What/who inspires you the most?

I think right now the person who inspires me the most is Clara Hughes, the Canadian Cyclist and speed skater who won multiple Olympic medals. Reading her book about her athletic journey and how she dealt with and conquered her issues with mental illness, given my own personal PPD struggle, have inspired me to be more mindful of how to take care of “ ME” in order to feel calm. That being said, honestly there isn’t a person or experience each day that doesn’t inspire me. Each person has daily struggles that we know nothing about – a rude motorist, a crying person walking along the street, or even another mom who perhaps hesitantly shows up for their first CrossFit mom class and doesn’t know what to expect. I’m a people watcher and I learn and am inspired by each and every persons triumphs in overcoming their struggles. CrossFit has shown me that you don’t need to be amazing at each daily WOD, but that showing up is 95% of the task, or to me inspiration. I meet new people each day at each class that amaze me in their determination and passion to learn and get better. Everyone is a daily inspiration.