Tuesday WOD – 071514


Athlete of the Month #1, Jordan!

Sadly, for WCCF, we have a few great people who are moving away from us this month. So instead of a single Athlete of the Month, we are going to have 3 Athletes of the Month for July! First up, Jordan Baker! Jordan decided to give us a try after moving to the area last summer and never looked back. She’s worked very hard over the last year, getting stronger, fitter, and developing extremely good form with weightlifting. Good luck at your next gym, Jordan!

How did you get involved in CrossFit? What was your first WOD/experience?
I had been hearing about CrossFit for a while through friends and Paleo-related websites. It completely intimidated me, but I was determined to try it. My first WOD experience was with WCCF when I attended a Bring a Friend Day in August 2013. Everyone was very welcoming and it was a great workout.

When did you start coming to Whaling City CrossFit?
Right after the Intro/Bring a Friend WOD, I signed up for the on-ramp program and have been hooked ever since!

Is this the first CrossFit you’ve worked out at / how long have you been CrossFitting for?
WCCF is the first CrossFit box I’ve worked out at and I’m so grateful I found them! I’ve been CrossFitting for almost year – since my on-ramp program in September 2013.

When did you realize that CrossFit was right for you?
I’ve always been the kind of person who needed an “accountability” factor to be successful with exercise/working out. CrossFit provided that along with so much more. The community, coaching, and level of support I’ve found with CrossFit, and WCCF specifically, never ceases to impress me. I knew CrossFit was right for me when I found myself both scared and excited for the daily WOD. And even though I still consider myself a newbie, I feel like I belong.

What is your favorite aspect of CrossFit?
The community. The community of people I WOD with on a daily basis, the coaching staff that teach and guide me through my CrossFit experience, and the CrossFit community in a larger, world-wide sense.

What are your short-term and long-term CrossFit goals?
My short-term goals are to accomplish strict pull-ups and string 40+ double-unders. Long-term, I’d like to be able to do HSPUs w/ kipping and TTB.

What is your biggest accomplishment?
I was pretty pumped when I had a 40# PR on my HBBS! But I’m also proud that I’ve stuck with CrossFit and embraced all the changes it has facilitated, physically and mentally. It never gets easier, but it’s totally worth it!

How has CrossFit changed your view on health and wellness?
I’m more aware of how a consistent exercise routine can improve my overall attitude and outlook. In the past year, I’ve changed jobs and had a major move; CrossFit has been a constant I could depend on. WODs were a time for me to get away from outside pressures and focus on challenging myself; I always walked away with good burn but also an improved perspective.

What is your favorite / least favorite WOD/movement?
Favorite WOD/movement: Snatches.

Least favorite WOD/movement: Burpees. Oh burpees.

What do you a do for a profession outside of CrossFit?
I am a school-based Speech-Language Pathologist.

What are your hobbies outside of CrossFit?
I read, bake, and do crafty-things along with spending time with my husband and furry, four-legged child.

Do you eat Paleo, Primal or Zone? What is your favorite paleo/non-paleo meal?
I attempt Paleo. I’ve done a couple Whole30s and implemented some Paleo guidelines but my goal is to be more consistent with a Paleo lifestyle.

My favorite Paleo Meal: No-Fuss Salmon Cakes with Avocado dressing.  Favorite non-Paleo meal: Macaroni and Cheese. (I wish it was more exciting, but it’s the truth.)

Fun fact?
After living in Texas for five years, I developed a taste for spicy foods, especially jalapenos – I put them on everything!

Make us Look Good!
A number of you have done this already, but if you have not, could you go on Facebook and Rate/Review WCCF? The FB page is sometimes the only thing a potential member looks at before picking a gym, so please let the world know how awesome WCCF is and why you love it here! (5-stars oughta do it!)

Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program
There is still time to sign up your Kids! Starts Monday, July 21st! Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun!
Located at Beautiful, historic Eastover Farm in Rochester! Sign up here!

Alright, WCCF Community, it’s time again to share your beloved CrossFit with your friends, family, co-workers, neighbors, and perfect strangers!

Bring Your Friends and Family Day is a morning that is OPEN TO THE PUBLIC to come check out Whaling City CrossFit, learn about our fitness program, meet our fantastic coaches and see why COMMUNITY makes the difference in forging fitness!

RSVP here: https://www.facebook.com/events/250579868472857/ (WCCFers, please RSVP also!!)

Once you, or your friends, are hooked, you (they) can sign up for our next On-Ramp Program, which starts on July 21st!



1. Strict Press: 1×5@75%, 1×3@85%, 1xME@95%

2. 3 rounds for time of:

Run 400m
10 Muscle-Ups
25 Wall Balls 20/14#

1. Strict Press: 1×5@75%, 1×3@85%, 1xME@95%

2. Metcon
3 rounds for time of:
Run 400m
10 Muscle-Ups
25 Wall Balls 20/14#

3. HSPU Development: Week 3, Day 1

4. Jerk: 1×2@75%, 2×1@85%, 1×1@90%

5. Pendlay Row: 3×5 AHAP