3.4.19

by cara jones, posted in WODs

Here is your Mr. March, Athlete of the Month, David Ferguson!!! Learn a little bit more about one of the most hardworking Dudes ever to set foot within our doors!

1) What makes you, you?

I’m driven to complete a task no matter how difficult. I really enjoy learning new things. I enjoy excelling and pushing myself. I always look forward to a task where I can learn and grow. I love working outside and doing physical work. I could never sit behind a desk. I enjoy spending times with my friends and family.

2) Describe your experience at CFNC.

My experience at CFNC has been truly awesome. I would like to thank Craig and Cara for providing a positive CrossFit experience for me, along with the other coaches I have been able to work with. It’s great to work with all the coaches; you can learn something new from each of them. I decided to try CrossFit for the first time once I got in my fifties. I truly thought I would die the first couple of weeks, but Craig assured me that it was normal to always be sore. I was not so sure at the time, but I decided that I would give it a try and hang in there. I have had a lot of people who have told me that they wish they had started CrossFit a lot sooner. It doesn’t matter when you start … just start. I am a year and a half into my journey and love it every day. I feel as though I have come a long way in that short period of time but still have a long ways to go.

3) What are your major life goals?

That’s a tough question. I would say to live healthy as long as possible, be a good father and husband and try to be a positive influence on my friends a family.

4) What are your 3 major CrossFit goals?

I would say getting muscle ups and double unders for sure and really try to improve my gymnastic and barbell techniques.

5) What has been your favorite CrossFit moment so far?

I would say it is definitely doing the Hero WOD Murph.

6) What has been your favorite CrossFit WOD and why?

I enjoy all of them but if I have to choose a favorite, I would have to say any one that involves EMOM workout. I like that it involves different movement for a short period of time with short rests.

7) Where do you see yourself in 5 years?

I am not a big planner into the future. I am more of a day to day person.

8) Share a recipe for a favorite clean meal.

I’m pretty basic with meals. They usually involve chicken with multiple vegetables as my go to.

9) What is your favorite cheat meal? That’s easy … pizza/anything Italian.

10) What is the most challenging aspect of CrossFit?

To be patient with the process. It comes fast for some and not so fast for others. I have to remind myself that it’s no always going to be easy but if I put in the work, even small victories are good.

11) What advice would you give to someone new to CrossFit?

Try not to be intimidated. Everyone is there to support you and wants you to succeed. Listen to the coaches. They have been there and done that. Just go in and do your best; no matter where you are when you start. Talk with the ones that have been doing it a long time. They will help you with questions. Remember, your nutrition is very important, along with your sleep/recovery. Also remember that you might not think of yourself as an athlete, but if you do CrossFit you are, so treat your body as an athlete does.

12) What is your personal ‘walkout song’ or anthem? It’s ‘The Man’ by Aloe Blacc.

3.1.19

by cara jones, posted in WODs

19.2 is a Repeat!!!!

Make sure you know your divisions standards and weights!!

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.