Thursday: MEMBER OF THE MONTH--RICHARD ALSOP!

Richard. Member of the Month!

1. When did you start CrossFit?
Started in Oct 2012
2. What interested you and what got you hooked?
I became interested in CF based upon a desire to improve my cycling level of fitness. I became hooked on the incredible level of motivation by the other members and the expertise demonstrated by the coaches. The atmosphere is highly motivating and makes you want to workout everyday.
3. Favorite WOD??
My favorite WOD is anything with deadlifts and rowing.

What keeps you motivated to stay so consistent? 4. I am motivated to be consistent based upon a strong desire to learn how to perform each movement correctly and by the incredible boost of energy the 5am WOD gives me that lasts through out the entire day.

What advice would you give to a beginner? 5. I would encourage a beginner to not worry about the number of reps or weight the person next you is doing and focus on setting and meeting your own personal goals. Do not be afraid to scale when necessary and never get discouraged. Do not decide whether or not to attend a workout based upon the exercises being performed. Better to try and fail than to never try at all.

Skill Work:
Muscle Up Progressions

WOD
For Quality, Not Time:
5 Rounds
6 Strict HSPU *if your strict are on point, you can scale UP to paralette HSPU!
8 Pendlay Rows *as heavy as you can go, without breaking form
8 Ring Dips
6 Strict Pull Ups *if strict are easy for you, try wide grip pull ups or L-Sit Pull ups
10 Hollow Rocks

**NEWS**
Monday we will be WODing to fundraise for Red Cross efforts in the Philippines. Some of our members have family that have been directly affected by this natural disaster. We will be doing the WOD for each class and taking donations all day. Even a couple dollars from each person will go a LONG way. 
Also, please help us by bringing a non-perishable item or two to CFU by Friday for Moyock Baptist Church to help those in need enjoy a wonderful Thanksgiving meal!