Friday, February 15, 2019


Friday, February 15, 2019

5 Year Member Highlight: Lauren Berlinger

– How many days a week do you workout (and typically what time slot)?

I aim for 4-5 days a week. The time I go varies a lot and usually depends on how hungry I am after work haha. My normal times now are either 4:30 or 6:30 pm.

– What is your favorite thing about BCF?

I’ve met a ton of awesome people who I highly doubt I would have ever met otherwise!

– What is your favorite movement/workout? Least favorite?

Favorite: Thrusters!! My two favorite workouts are Death by Thrusters and Kalsu. Least favorite: Double unders, deadlifts, and any gymnastics.

– What is your favorite post WOD meal?

Olive Garden and or Sugar Shack donuts

– What accomplishment are you most proud of (inside or outside the box)?

Inside the box: Getting my first strict pull up a few years ago. Also, on occasion, I’ll string together 20 double unders which is pretty exciting. Outside the box: I FINALLY worked up the courage to quit my job I hate (although I haven’t quite told them yet haha so I hope they don’t see this) and booked a one way flight abroad!

– What is one goal you would like to accomplish in the next year?

3 thrusters at 145

– What advice can you provide to people new to the box?

Don’t focus on your score or the whiteboard, just focus on yourself and improving your own fitness. Also, be sure to prioritize rest and recovery and be sure to eat enough to fuel your workouts! Macros are amazing for CrossFit performance and overall energy and I wish I had learned about them earlier.

[divider scroll]


Open WOD 17.3
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, (225/155)
Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)

If all reps are completed, time cap extends by 4 minutes

Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men: 45-75-95-115-135-155 lb.
Women: 35-55-65-75-95-105 lb.

Post WOD Finisher:
E2MOM 12:

2 Deadlift (ME)