WoD: For Load: Every 2 Minutes For 16 Minutes (8 sets) . 1 Push Press + 1 Push Jerk + 1 Split Jerk  

• Start out light & try to build each set. The last few sets should feel heavy.
• Commit to the speed & footwork needed for these moves.
• Compare to 04/08/15 (on that day it was "rest as needed" so take that into account)

. Finisher: For Total Reps . Tabata Burpee Muscle Up / Pull Up

• The "Tabata" protocol is 20 seconds of max effort work followed by 10 seconds of rest fora total of 8 intervals.
• Score today is total number of reps of all 8 intervals.
• If using a band/s for pull ups then do a "mash up" of alternate intervals of burpees vs pull ups doing 4 intervals of each recording two rep scores.

. Post all loads & Tabata score to Beyond The Whiteboard.  

This weeks "Member Monday" brings us Adam Kowalewski. Adam has been a long time member on the RoD & has shown super potential so far. We know there is heaps more to come from this dude but first lets find out a little bit about him 🙂

Which 3 words best describe yourself? eclectic, asynchronous mathematician (I sleep in a lot)

How long have you been doing CrossFit? 1.75 years

Favorite WOD? Benchmark WoD "Fran"

Least favorite WOD? Hero WoD "Murph"

Favourite exercise? Cleans

Least favourite exercise? Box jumps

Any hobbies outside of CF? Skiing, snowboarding and pub trivia

Occupation? According to my contract I'm an R&D Mathematician. It just means I develop mathematical models for data analytics and then code them up.

Favourite cheat meal? Spaghetti Bolognese

Do you like fish? Only salmon

What goals do you hope to achieve on the RoD? Do an unassisted pull up

Any advice for new members up on the RoD? Don't be put off by the people who have been there a long time and can finish Fran in 2 minutes. They had to start somewhere just like you.

Lastly tell us a Joke: I asked the librarian if she had any books on paranoia...and she whispered, "They're behind you!"