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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.

MON11FEB2019

WOD

Strength
Power Snatch: Build to max triple, not T&G

Conditioning
AMRAP in 10 Minutes:
10 Hang Power Snatches (95/65)
25 Double Unders
10 Front Squats (95/65)
25 Double Unders

Extra

Skill
5 sets of: 6 Kipping HSPU + 1 Shoulder touch ea side

Strength
3 Sets
Max-2 Ring Push Ups
immediately into 10 Supine BB Row

SAT09FEB2019

WOD

Strength
Back Squat w/ 5 sec pause:
50/3, 60/3, 70/2, 75/2, 80/2, 85/2

Conditioning
“Tag Team Fight Gone Bad”
Teams of 2, alternating stations, AMRAP in 18 Minutes:
20 Wallballs (20/14)
20 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (75/55)
20 Push Press (75/55)
20/15 Calorie Row

Extra

Strength
Snatch Pull + Hang Snatch: Build to heavy double

Skill/Conditioning
“Scaled King King”
3 Rounds For Time:
1 Deadlift (90%)
2 Muscle-Ups
3 Squat Cleans (85%)
4 Handstand Push Ups

FRI08FEB2019

WOD

Strength
Push Press: Build up to 90% of LAST WEEK’S 4RM and complete 3 sets of 4

Conditioning
3 Rounds for Time:
10 Chest to Bar Pullups
10 Clean & Jerks (135/95)
10 Bar Facing Burpees

Extra

Strength
Front Squat + Split Jerk: Build to Heavy Single, no misses

Skill
AMRAP in 6 minutes:
7 Strict Pullups
20ft HS Walk

THU07FEB2019

WOD

Mobility
Barbell trap smash
Straddle stretch x 3 min hold
Couch stretch x2 min e/s
Pigeon x2 min e/s

Strength
4 Sets:
8 Supinated Supine Row
10 Banded Tricep Ext
12 GHD Situps to Parallel

Conditioning
2 Rounds for Time (25 min cap):
60/40 Calorie Assault Bike
100 Double-Unders
80/60 Cal Row
*can start on rower or bike

WED06FEB2019

WOD

Strength
Deadlift
50/3, 60/3, 70/3, 80/3X3 sets

Conditioning
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Extra

Strength
FS: 50/10, 60/10, 70/10

For Time:
200M Farmers Carry (.75/.5 x BW on each side)
50 Toes to Bar