29 April – Clean up time!

Warmup – L Sit holds, strict T2B, burpees, gassers

Mobility – Spend 5 minutes on barbell smash on shoulders/chest

Review – Clean/T2B

Strength – Power Clean 5×1

WOD –
21-15-19
Deadlift @225/135
Toes to Bar

26 April – Da Filthy Fifty….Again!

Warmup – 5-10 scaled reps of each movement

WOD –
“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

**Refer to 2/20 for last score**

25 April – The Snatch

Warmup – jump rope, pass throughs, and OHS with PVC

Mobility – Spend 8-10 minutes rolling out thoraic spine and chest

New Skill/Review – OHS and Snatch (after reviewing the points of performance, add a few pounds and work on your technique)

WOD –
5-4-3-2-1 Power Snatch @135/95
50-40-30-20-10 Double Unders

NOTE:  Athelete will complete 5 Power Snatches, then 50 Double Unders, 4 Power Snatches, then 40 Double Unders..and so on..

March Athlete of the Month: Heidi Sells

Here’s some more about Heidi from our Q&A:

Hometown: San Antonio, TX

1. What do you do at Hanscom AFB?
I am a military spouse and work off base for a financial planning group.

2. What got you interested in the HWTC?

To be truthful my husband. I said no way and he bribed me to do it.

3. What motivates you to keep coming to the HWTC (What are your goals)?

I really enjoy the combination of aerobic and anaerobic work outs. My goals are evolving, I came into this wanting to learn to lift weights & do a pull up. Now I want to work on my time to accomplish specific WODs. Next week I will add a new goal to my list.

4. Making any progress to accomplishing those goals?

I am now able to do pull ups with a band assist and I feel awesome being able to say I know how to do a clean and jerk and a dead lift. If you work hard at every WOD there’s no way you won’t see progress in this program..

5. What are your interests/hobbies?

I love to camp, hike, ride my bike, and play soccer with my sweet little French Bulldog. I am also a book nerd.

6. What is your favorite WOD/exercise so far?

I enjoy any WOD that involves lifting weights. The GHD extension is my favorite exercise.

7. What is your least favorite WOD/exercise so far?

I despise burpees!!! Did I mention I don’t like burpees?

8. Which Coach would you want to be stuck on an island with and why?

The one who can hunt and build an awesome shelter. I’m taking applications for this question.

March Athlete of the Month: Pam Condino

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Here’s some more about Pam from our Q&A:

Hometown: Norwalk, CA

1. What do you do at Hanscom AFB?
Director of Financial Operations Division and Chief Financial Officer for Special Programs

2. What got you interested in the HWTC?

I had turned into a couch potato after I retired from active duty and wanted to get back into making exercise a regular routine/lifestyle (versus going once a week on the treadmill and claiming victory). If I’d known Warrior Training was “CrossFit” I would have been way more intimidated but once I made it through the on-ramp, I knew I could do most of the WOD’s.

3. What motivates you to keep coming to the HWTC (What are your goals)?

I used to run 4-5 miles a day and thought that defined me as fit. Then I did almost no exercise at all after I retired. Now I’d like to get in better overall shape and work on strength training and someday be able to do a pull-up.

4. Making any progress to accomplishing those goals?

Yes definitely! After years of neglect I’ve only been at it two months and I already see a big difference in what I can do now versus what I could do that first week. My goal at the beginning was just to finish, now I’m trying to improve time/increase weights/reps.

5. What are your interests/hobbies?

I took up golf last year and I loved it, so I’m looking forward to that again this year. I also work at Affinity Hospice as a patient volunteer. It is not technically fun, but it is a very rewarding experience and an honor to be part of their lives.

6. What is your favorite WOD/exercise so far?

Any combination of AMRAPs and kettle bell swings. Mostly I enjoy never doing the same thing twice. It is something new every day.

7. What is your least favorite WOD/exercise so far?

Ring Dips, or anything that reveals my total lack of arm strength. I also still haven’t managed a double under yet, but at least I can string together some single jump-ropes.

8. Which Coach would you want to be stuck on an island with and why?

Well, I’d have to know what kind of island to narrow it down to just one coach.  All the coaches are motivating, but three coaches in particular seem to have a keen sense of timing when it comes to what I think are my limits. Coaches Luke, DANimal and Dawn have all convinced me to do things I didn’t believe I could do, usually right at that moment when I am at the point of thinking I can’t do any more.