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Memorial Day 2019

More details about Memorial Day at CrossFit Wylie

Members, please be sure you have registered for a time in the Wodify App.
Non-Members, please sign up for a drop-in HERE.

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ATHLETE SPOTLIGHT – Mel & Patti

   

Mel and Patti have lived in the Wylie area since 2009. These two met when Patti answered a personal ad that Mel wrote in a Boston Magazine. They talked on the phone for four hours, got engaged two weeks later over Indian food, and were married two weeks after that. That was 31 years ago!! Mel grew up in New York and has a Master’s Degree in Industrial Labor Relations and is currently retired. Patti grew up in Florida and has a Bachelor’s in Nursing and Masters in Occupational Health. Patti currently still works in health care involving operations and technology. They have two children together, Sara and Matt. Mel and Patti are proud of being the oldest members at CrossFit Wylie. They inspire us all with their worth ethic in the gym.

Alex: How long have you been at CrossFit Wylie?
Mel: About a year and a half
Patti: It will be four years in May

Alex: Why do you CrossFit?
Mel: I like to exercise, and I wanted to work on my flexibility and strength.
Patti: I was doing personal training and cardio on my own and wanted something a little more competitive.

Alex: Favorite CrossFit movement or lift?
Mel: I like doing back squats with the safety squat bar.
Patti: Deadlift! It’s something I can do and that I am good at.

Alex: Least favorite CrossFit movement or lift?
Mel: I really don’t have an objection to anything. If I was going to pick one it would be burpees.
Patti: Overhead Squat is the hardest thing for me because it hits all my weak points in mobility.

Alex: What is the thing that has surprised you the most since you started CrossFit?
Mel: The constant improvement on the two things I wanted to improve which is strength and flexibility.
Patti: The community. I never enjoyed going to group classes until I came to CrossFit Wylie. I love how everyone is so motivating and encouraging.

Alex: Mel, you started your fitness journey at CrossFit Wylie with our onsite physical therapist Laura Coker. How did she help you with your general physical well-being?
Mel: I had two hip replacements (nine and eleven years ago) which has restricted my mobility. Before Laura, I had a personal trainer and I was not getting the results I was looking for. What Laura did was take it back to the basics and taught me how to just get up from the ground. We worked on the elements of strengthening my muscles, so I could get up from the ground unassisted. After that, we worked on overall mobility and strength to improve my overall fitness.

Alex: Mel, you are currently in the CrossFit Wylie regular classes now, what changes have you seen in your overall health now from when you first started?
Mel: I do CrossFit three days a week. My aerobic capacity and upper body strength have improved greatly. I am able to squat full depth holding the squat rig which I was unable to do when I first started.

Alex: Patti, I hear you travel often for your job, how many CrossFit gyms do you think you have dropped into, and what separates CrossFit Wylie from the rest?
Patti: I would say I have dropped into at least fifty different CrossFit gyms across the United States. Across the board, the coaching at CrossFit Wylie is superior by far, and the focus on each individuals’ capabilities. When I drop into a gym and a Coach watches me snatch and says I am doing a good job, and he has no comments, I know something is wrong.

Alex: Patti, you have competed in the Open in the master’s category for a number of years now and have qualified for the regionals event in your age group. What is your regular training like as a master athlete?
Patti: The first two years I qualified I wasn’t doing anything extra. The last 6 months Laura and Chris have started to program for me. Laura programs mobility and Chris programs extra work geared on my weaknesses. I think the added recovery and programming that Chris and Laura provided for me has helped a lot.

Alex: Patti, any tips or info you can give to a master’s athlete who is looking to compete in CrossFit?
Patti: I would say get nutrition under control very early on and have realistic goals. You can’t compete with the twenty-year-olds in certain things. Masters athletes have different challenges, work with what you have and focus on your stamina and strength.

Alex: Can you tell me an interesting fact about yourself?
Mel: I am a published poet. I also started a writing class for individuals who would like to write a novel.

Patti: I was a competitive swimmer and softball player in high school. I also sang competitively in high school and college.

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THU07MAR2019

Sign up for 19.3 Heats on the desk in the gym!

WOD

Mobility
Forearm Stretch & Smash
Quads Foam Roll 2 min
T-Spine Mobility (Coach’s Choice)

Active Recovery
EMOM for 16 min (4 Rounds):
Min 1 – 5 Thrusters + 5 OHS
Min 2 – 7 Burpees to 6″ Target
Min 3 – 4 DB Lunges + 4 Kipping HSPU
Min 4 – Recovery Run/Row/Bike/Ski

*All weights should be light-medium (easy)
*Scale DB Push Press for HSPU

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The Open

By Coach Robert

2019 marks my 7th CrossFit open. Every year there’s a bit of excitement, anxiety, fear and a thousand other emotions that cross my mind.

“Am I ready? Will I have to scale? I hate double-unders. Intramurals?!? Now I have to be on a team?!? I don’t want to let my team down. Do I really have to do this?”

While the task in front of us seems daunting, it’s not impossible. The truth is that it’s just working out. No matter what my score is, my community will rally around me whether I’m the first one or the last one to finish. Scaled, RX… IT DOES NOT MATTER.

As with every workout, the effort that you give is the important part. Your CrossFit Wylie family is behind you. You’ve already put in great effort day in and day out. Give your best, celebrate your success’, cheer on your friends and have some fun. Who knows, you might even surprise yourself. You got this CrossFit Wylie!

Sidenote; you have until 7PM Monday night to sign up for an intramural team and submit your score for the first Open workout. It’s not too late! Email crossfitwylie@gmail.com to get added to a team.

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ATHLETE SPOTLIGHT: MICHAEL WILLIAMS

Michael just hit the 3-year milestone with CrossFit Wylie! He has lived in the Wylie area for 14 years now and grew up in Chicago. He is married to his wife Annie and they have two children, his son Eli, and daughter Wendy. Michael graduated from Missouri Rolla where he played baseball and earned a bachelor’s degree in civil engineering. You will see Michael at 7PM Monday through Thursday and 6PM on Friday’s. He’s a hard worker, easy to coach and makes everyone in the gym feel welcome.

Alex: How long have you been at CrossFit Wylie?
Michael: Coming up on three years.

Alex: Why do you CrossFit?
Michael: To maintain fitness, live the healthiest lifestyle I can, and try to get that 1% better every day.

Alex: Favorite CrossFit movement or lift?
Michael: Squats. I love leg day.

Alex: Least favorite CrossFit movement or lift?
Michael: Pullups, Toes-to-bar, Muscle ups, pretty much everything on the pullup rig.

Alex: What is the thing that has surprised you the most since you started CrossFit?
Michael: Learning that the person you have to be the most competitive with is yourself.

Alex: What advice do you have for beginners?
Michael: Come to the gym every day and listen to the coaches on scaling.

Alex: The CrossFit Open is soon upon us, what I remember about your first open is that you did it with only 3 weeks of CrossFit to your name. What advice or expectations do you have for people who are doing the open for the first time this year?
Michael: Sign up, it is a lot of fun with a great atmosphere. Expectations? Don’t have any, scale the workouts that you need scale and have fun.

Alex: You are our consistent 7PM athlete. You have missed maybe a handful over the years, but the coaches know that when they coach 7pm we will see you in the gym at 6:50 warming up on the bike before class. How have you been able to stay consistent over these years?
Michael: For me, around this time, my daughter is across the street for cheerleading, so that’s a nice motivation that I am in the area anyway. My advice is making it part of your day. You get up to go to work every day this should be the same.

What do you wish you would have known when first started CrossFit?
Michael: You are not 20 anymore and be humble.

Alex: Can you tell me an interesting fact about yourself?
Michael: I enjoy reading about military history and drinking a good whiskey.

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CrossFit Games Open

Week 1 – Friday, Oct 11 – Friday Night Lights
Week 2 – Friday, Oct 18
Week 3 – Friday, Oct 25 – Friday Night Lights
Week 4 – Friday, Nov 01
Week 5 – Friday, Nov 08 – Friday Night Lights

The CrossFit Games is broken up into three stages. The first step is The Open, a worldwide online competition that kicks off in October. All CrossFitters at every level are encouraged to compete. It’s basically our annual test to see where we stand. Most of us don’t worry too much about where we actually end up ranking but more about improving our ranking from previous years.

Should I Sign Up?

We don’t require anyone to register. If you want to use the CrossFit Games leaderboard to compare your performance from year to year than we suggest you sign up. If you just want to do the workouts and don’t want to register, that is great too!

You do NOT have to Sign Up for the Open to do the workouts, participate in Friday Night Lights.

Friday Night Lights

Friday Night Lights gives us the opportunity to complete the Open workouts in organized heats with judges, and feel the heat of competition while celebrating our community and each other’s achievements!

This year we will have Friday Night Lights gatherings the first, third, and fifth weeks of the open. During each week, you can also complete the workouts in your regular Friday classes. We will start the first heat at 630PM and spots will be reserved upon arrival, the night of.

Class times will be limited to 530AM / 800AM / 400PM prior to Friday Night Lights events.