2017 12 05
2017 12 04
WOD- Monday 12/04/2017
-7 Hang Squat Cleans (95/135)
-21 KB Swings (50/70)Time cap: 12
NEXT CYCLE OVERVIEW
-DB shoulder press
2017 12 03
WOD- Saturday 12/02/2017
-30 Burpees over your partner*
-60 KB Swings (35/50)
-60 KB Reverse Lunges (35/50)
*2nd partner holds plank on forearms while 1st partner does burpees
2017 12 01
WOD- Friday 12/01/2017
-1 minute: DB STOH (35/50s)
-1 minute: Muscle ups/ Kipping pullups
-1 minute: Pistols/ 30-30/ air squats
-REST 2 MINUTES
-2 minutes: DB STOH (35/50)
-2 minutes: muscle ups/ kipping pullups
-2 minutes: Pistols/ 60-60/ air squats
This month’s shout out has to go to Megan Gour for her amazing progress these past few months. Megan has really taken her life back through a more balanced focus on fitness and nutrition AND IT SHOWS!!! As you can see, the transformation she has experienced is incredible and we’re just getting started!
Looking good Megan, keep at it.
ATHLETE OF THE MONTH: MEGAN GOUR
Hometown: Commerce Michigan (Go Lions!)
Occupation: Social Worker
Married, Single, Looking?!?: Married
What brought you to CrossFit/ Big Dane?
I go to school with Paige and she kept talking about this awesome gym that she went to. I knew I needed to get back to working out to help with some anxiety issues I was having but I was always so nervous about joining a gym. Finally Paige broke me down and got me to my first on ramp class, and I have been hooked ever since.
What was your first impression? How has that changed?
My first impression was that I would never fit it. That the gym was full of super fit, in shape people who would probably turn out to be jerks. I was wrong! I quickly learned that it was full of awesome people who were not jerks at all. It was nice to see so many people at different fitness levels, and to feel like I belonged right away. Everyone at Big Dane has been so welcoming and encouraging!
What are you most proud of?
I am most proud of completing my first ever Murph in under an hour in May. After losing my brother who served in the Army it was a very emotional day, but it was an honor to be able to complete such an intense workout in his honor.
What’s your next goal?
To be able to do a kipping pull up without a band.
- What’s your favorite Big Dane memory?
Competing in the open last year has been my favorite memory. I had only been coming to Big Dane for a month, and it was really intimidating but so much fun. The atmosphere that the open creates with everyone in the gym cheering each other on, and doing workouts that people never thought they could do was so great. Cant wait for the next one!
2017 11 30
2017 11 29
WOD- Wednesday 11/30/2017
-5 front squats (watch clean)
-10 Deadlifts (95/135)
-5 Front Squats (95/135)
-10 burpees over barTime cap: 13
TRY NOT TO DROP THE BARBELL PLEASE
2017 11 28
2017 11 27
2017 11 26
2017 11 24