Ballston CrossFit » Friday, February 8, 2019

Friday, February 8, 2019


5 Year Member Highlight: Heather Swietlik

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

 4 days, 5:30/6:30am and 4:30pm

– What is your favorite thing about BCF?

The community and amazing coaching staff.

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

  Favorite: Handstand push ups and any Hero WOD least favorite: rowing

– What is your favorite post WOD meal?

Plantain chips and hummus

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

 Ring/bar muscle ups, staying consistent with working out after having my son.

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

100 unbroken DU, becoming a more efficient rower.

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

Never compare yourself to someone else at the gym. Set realistic/short term goals for yourself and work from there. Track your work outs!! You’ll be amazed at the progress you’ll see over a short amount of time.

Conditioning: 

Open Workout 18.3:

2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups

Scaled:
2 rounds for time of:
100 single-unders
20 overhead squats 45/35
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

Compare:3/9/18

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