Psoas & the Pso-Rite

The Psoas is one of the most neglected muscles when it comes to recovery and maintenance. It’s an important contributor to low back pain and other areas of discomfort. In the video below I introduce a new tool we have to help you and your Psoas.

More Info on the Poas Muscle…

Athlete Spotlight: Dorrie Gonzalez

Dorrie Gonzalez is a current member in the CrossFit program at CrossFit Wylie. Dorrie has lived in the Wylie area since 2001. She has been married for 30 years to her husband Jose and they have four children named Drew, Aaron, Mariah, and Christopher. She works as a Registered Nurse at the Autism Treatment Center and is currently in school at the University of Texas at Arlington for her Nurse Practitioner. We are very blessed to have Dorrie at CrossFit Wylie. She always shows up with a smile on her face and ready to work out with her friends in the 6PM class. Coach Alex recently sat down with Dorrie to learn more about her.

Alex: How long have you been at CrossFit Wylie?

Dorrie: Two and a half years.

Alex: Why do you CrossFit?

Dorrie: After working out at home for a couple years and was looking for a new challenge.

Alex: Favorite CrossFit movement or lift?

Dorrie: Rowing.

Alex: Least favorite CrossFit movement or lift?

Dorrie: I absolutely detest running!

Alex: What is the thing that has surprised you the most since you started CrossFit?

Dorrie: I have never been a member of a gym in my entire life. What has surprised me the most is how supportive and encouraging everyone is. It is not anything like I would have ever expected.

Alex: What advice do you have for beginners?

Dorrie: My advice would be to go at your own pace, listen to your coaches and your body, and don’t compare yourself to other people. Your journey is your journey and you do not share that with anyone else.

Alex: What advice would you give yourself when you first started?

Dorrie: Don’t think you know everything.

Alex: Let’s talk about your weight loss journey, how much did you weigh when you first started and what motivated you to lose the weight?

Dorrie: Off and on my entire life I have struggled with my weight. I got serious about losing weight when my mom passed away unexpectedly at the age of 52 with no health issues. At that time I weighed 300 pounds and smoked two packs of cigarettes a day. I lost the weight to honor my mom because she harped at me for years about being healthy.

Alex: How did you lose the weight?

Dorrie: Originally, I started with Tae Bo and a vegetarian diet. What helped me stay consistent with my weight loss and keep it off is the keto diet and CrossFit.

Alex: Can you tell me an interesting fact about yourself?

Dorrie: I worked in a carnival for a whole summer in one of the game booths.

Thank you, Dorrie, for sharing with us and contributing to the community. We are very happy you’ve found success and happiness here at CrossFit Wylie!

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Club Championship Event 5 – FINALS

Friday Schedule: 530AM & 900AM CLASSES, 5PM Open Gym
First Heat of the Club Championship Finals will start at 6 PM. 

IF YOU ARE ATTENDING, YOU NEED TO SIGN UP FOR A HEAT (registered participants only) – CLICK HERE

If you can’t come on Friday, you need to get it done before Friday. Here’s the current leaderboard. You have until Friday to make up any missed workouts. If you have complete any workouts that we don’t currently have scores for, please us the scores at crossfitwylie@gmail.com. 

Club Championship – Final Event

AMRAP in 12 Minutes:
*Tie-break time at completion of Clean & Jerks

Rx
50 Wallballs (20/14)
40 Box Jump Overs (24/20)
30 Pullups
20 Bar Facing Burpees
10 Clean & Jerks (185/125)
5 Ring Muscle Ups

Masters
50 Wallballs (20/14)
40 Box Jump Overs (24/20)
30 Pullups
20 Bar Facing Burpees
10 Clean & Jerks (155/105)
5 Bar Muscle Ups

Scaled
50 Goblet Squats (20/10DBs)
40 Box Jump Overs (20/16)
30 Kettlebell Swings (35/26)
20 Bar Facing Burpees
10 Clean & Jerks (115/75)
5 Pullups

 

 

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FRI02NOV2018 – Club Championship Events 1&2

THE 2018 CLUB CHAMPIONSHIPS ARE ALMOST HERE – FRIDAY IS THE BIG DAY

It’s not too late to sign up! Check out all of the details and sign up HERE! If you don’t sign up, you are still welcome to come to your normal Friday class and do the workout. But you’ll be doing the workouts, either way, so you should just sign up!

Club Championship Event 1

AMRAP in 14 Minutes:
Rx
5 Power Cleans (145/100)
10 Toes-To-Bar
15 Wall-Balls (20/14)

Masters
5 Power Cleans (125/85)
10 Toes-To-Bar
15 Wall-Balls (20/14)

Scaled
5 Power Cleans (115/65)
20 Abmat Situps
15 Wall-Balls (14/8)

Club Championship Event 2

Rest 2 minutes, then:
800 Meter Run for Time

*Anyone unable to run due to injury can do and be scored behind all runners:
20 Burpees + 1000M Bike For Time

Extra – After CC Events

Strength
4 sets of 20 alt. single leg box step ups AHAP w/ good form

Skill
8 sets: 2 wall walks + 5 lateral steps in each direction

ATHLETE SPOTLIGHT: JOHN VON RUNNEN

Coach Alex is back at it! This time he sat down with John Von Runnen.

John Von Runnen is a Texas native who has lived in the Wylie area since 2000. He works as a Bivocational Pastor at the Wylie North East Church, has a business that does web and graphics design. He was a cheerleader at Stephen F. Austin University where he earned his BBA.

While at a cheer camp on South Padre Island he met his wife Kristy and the rest is history. Together they also own Wylie Elite Cheer and they have four children Kylie, Jordyn, Jaron, and Kole. John is respected in our community so much that he officiated the weddings of FIVE couples from CrossFit Wylie. We are blessed to have a role model like John as a member of CrossFit Wylie.

Alex: How long have you been at CrossFit Wylie?John: I have been at CrossFit Wylie for four and half years.

Alex: Why do you CrossFit?
John: Both sides of my family have a history of heart disease. Controlling my weight and exercising regularly helps me control that outcome, and I like to eat the occasional burger.

Alex: Favorite CrossFit movement or lift?
John: The Back squat

Alex: Least favorite CrossFit movement or lift?
John:  Thrusters (John answered this before I could even finish my sentence)

Alex: What is the thing that has surprised you the most since you started CrossFit?
John: The community. Members of CrossFit Wylie will get together on the weekends and hang out after class just to catch up. I cherish the friendships I have gained being a member of this gym.

Alex: What advice do you have for beginners? What do you wish you would have known when you started?
John: I tell this to all the visitors who come to the gym for the first time and that is to pace yourself, and don’t drink too much water in the middle of a metcon.

Alex: Can you tell me an interesting fact about yourself?
John: I am a saltwater reef hobbyist and I have a 150-gallon reef tank at my house. I grow corrals and I have some neat fish.

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Athlete Spotlight: Meet Angela Johnson

Angela Johnson works as a trade specialist and has a bachelor’s degree in accounting and business management. She has been married for 22 years and has three boys. Her oldest son is a United States Marine, her second son will graduate high school with honors, and her youngest is in Acapella Choir. In her spare time, she is a volunteer with the Wylie East high school band, which all of her sons are current or past members of. She always shows up at the gym with a
positive attitude and has a smile on her face. She is very encouraging to all the members of CrossFit Wylie and we are very lucky to have her.

Coach Alex sat down with Angela to learn more about her and her experience with CrossFit Wylie.

Q: How long have you been at CrossFit Wylie
Angela: Since June of 2015.

Q: Why do you CrossFit?
Angela: I do it for the community and so I will work out, If I try to do this on my own I am not
going to do it

Q: Favorite CrossFit movement or lift?
Angela: The Deadlift.

Q: Least favorite CrossFit movement or lift?
Angela: Burpees.

Q: What is the thing that has surprised you the most since you started CrossFit?
Angela: The mobility and the strength in my shoulders that I have gained with CrossFit.

 

Q: What advice do you have for beginners? What do you wish you would have known when you started?

Angela: Don’t be intimidated, ask questions, your coaches are here to help, and modify
movements as needed.

Q: Can you tell me an interesting fact about yourself?
Angela: I went back to school to get my bachelor’s degree when I had a 3-year-old, 5-year-old, and 7-year-old.

Great job Angela! Angela is a great example of someone with some pre-existing joint issues and injuries, that didn’t really believe she could do CrossFit at the beginning. Yet here she is 3 years later, coming almost every day, fitter, stronger, and healthier. Keep up the great work! – Coach Chris