Friday WOD – 092614 – Athlete of the Month


Athlete of the Month, Joe!

Introducing our next Athlete of the Month, Joe Hellyar! As the father of the Hellyar sisters, his name preceded him when he joined WCCF a few months back. And one thing is for sure, Hellyars like to work hard! He has put in countless hours to improve his mobility and flexibility with no complaints. And it’s almost impossible not to notice how amazing he looks! In addition to giving his all in the gym, his greatest asset to this community is his compassion and respect for everyone else. Greeting everyone with a smile, congratulating everyone after each WOD, and being there to support someone through a tough workout. Ever since we started doing Athlete of the Month, we may get a suggestion here or there of someone deserving. But in the last few weeks, the number of nominations for Joe left no doubt that he should be this month’s AOTM!

How did you get involved in CrossFit? What was your first  WOD/experience?
Two of my daughters are involved in CrossFit and  I would go to watch them in competitions.  They kept nagging me to come to “bring a friend to CrossFit “  and I finally gave in .   I think the first WOD I did involved rowing, push ups and kettlebell swings.

When did you start coming to Whaling City CrossFit?
I think it was in early June

Is this the first CrossFit you’ve worked out at / how long have you been CrossFitting for?
Yes this is the only Cross Fit I have ever worked out at and I have been CrossFitting for a little over 3 months now.

When did you realize that CrossFit was right for you?
I have to say I knew it was right for me the very first time I did it.

What is your favorite aspect of CrossFit?
There are a lot of aspects that are my favorite  LOL.  First is the camaraderie and team spirit in the box.  I will never forget doing the very first WOD and having total strangers that were veteran CrossFitters cheering the newbies on and encouraging us.  I like competing against the clock and pushing myself to do more faster.  I also like the variety of workouts and how it is never the same thing  twice. I think the coaches are really great as well, they take time to point out things to help you improve and get better whenever they see something.

What are your short-term and long-term CrossFit goals?
Oh geeez this list is really long !!!! Short term I would like to be able to rope climb,  do double unders, maybe  get toes to bar. Long term I would like to RX WODs on a more regular basis

What is your biggest accomplishment?
I think that it would be that my mobility / flexibility has really improved and also that my lifting form and technique has gotten better.

How has CrossFit changed your view on health and wellness?
I have always been into fitness but Cross Fit has opened my eyes to a new way of working out t and I am in the best overall physical condition ever!

What is your favorite / least favorite WOD/movement?
I think kettle bell swings would be my favorite and  thrusters  my least favorite.

What do you a do for a profession outside of CrossFit?
I am the Supply Chain Manager for Dunkin Brands.

What are your hobbies outside of CrossFit?
I am a college and HS basketball referee

Do you eat Paleo, Primal or Zone? What is your favorite paleo/non-paleo meal?
I do not eat Paleo however I have incorporated some aspects of it into my eating habits  and I think it has made a difference for me.  I try to  eat organically.

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th!
If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown

October On-Ramp!!
Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp


1. 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top)

2. For Time:
Squat Snatch (95/65)
C2B Pull-ups

1a. 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds
1b. 4X1:00 ME HS Walk – rest 90 seconds

2. Metcon
Squat Snatch (95/65)
C2B Pull-ups

3. 3X5 Split Jerk (no drops) – three sets to work to a 5rm, rest 2:00
Then, 1xME UB Split Jerk @80% 5RM