MONDAY

I hope you all had a great week! I know many of you were away with the family. Time to get back on track and get in and train. We are starting the week off with a re-do of 18.1 as well as another wod if you do not want to do a repeat. If you need to get judged, talk to your coach. 18.1 re-test will be on Sugarwod as well as Copycat. Scroll down after 18.1 to find Copycat.

Check out the latest athlete profile from Mike Shep! Thanks Mike!! Another great profile! I loved this!

1. Where do you live?

I split my time between Smithtown and Riverhead, as my kids live on the North Fork, so I am out there when I have them on my days off from work.

2. What brought you to Thor Fitness?

I started crossfit in 2012 at a small box in Quogue, and after one year there I was spending more time in Smithtown, and I was also looking for a box that offered more barbell work. I had heard great things about Thor Fitness, so it seemed like a perfect fit. I have been a member of Thor Fitness since September of 2013 and not one successful double under WOD to show for it!!!

3. What were your goals? Have you achieved them?

My goals when I started CrossFit were to just get in the best shape I could be in and improve my overall strength. For the most part I feel I have achieved my goals.The whole double under thing will come with time. I’m hoping my next five years of CrossFit will be chock full of dubs!!

4.What do you do when you are not at the gym?

When not at work for SCPD as a police officer, I am as active as I can be in raising my 16 and 9 year old sons and my 20 year old daughter, who is attending college.

5.What CrossFit exercise or lifts are your favorite and least favorite?

My favorite CrossFit exercises would be anything but double unders !! Seriously I enjoy almost all of the olympic lifts and I really like the squat snatch. It’s always a challenging lift, and no matter what it always keeps me humble!! As far as WODs, I usually like chipper style WODs as they always offer a good ass kicking!! Throughout my CrossFit journey I really have appreciated the mental strength that has come along with the physical strength. In my opinion the mental toughness is an absolute necessity to stay with CrossFit, and that mental strength that I have gained through CrossFit has helped me in many ways, and it continues to on a daily basis.

6. Any other tid bit of info…

I truly believe that the members of Thor Fitness are a great bunch of people and I always look forward to a day that I can make time to get a WOD in. I always look forward to “gym” talk with Mike R and Joe G, and they always offer helpful advice or just a laugh or a smart ass remark or two!!

Lastly, I am grateful to Patty, as I think she works hard and does a great job to provide a great box for us all and she never fails to kick my ass with her programming!!! She always puts my OCD at ease with her non-stop cleaning of Thor Fitness!! Job well done and on to the next five years of my CrossFit journey, although that profile will be in the monthly edition of CrossFit relics!!!

STRENGTH:

Back squats

3/3/3/3/3

METCON:

OPEN & PERFORMANCE
“18.1 Re-Test”
AMRAP 20:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks (50/35)
14/12 Calorie Row

“Copycat”
AMRAP 20:
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
…
Add (3) Repetitions Each Round

FITNESS
“18.1 Re-Test”
AMRAP 20:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks (35/25)
14/12 Calorie Row

“Copycat”
AMRAP 20:
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
…
Add (3) Repetitions Each Round

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MONDAY