Wednesday April 1, 2020

April 2020 CrossFit Division Athlete of the Month: Nick S

Started CrossFit: May 2018

Favorite WOD:  
I oddly have been enjoying any WOD with GHD sit-up or HSPU.

Least Favorite WOD:  Anything with MetCon but especially Assault bike (That’s why I usually skip Thursday). I always blame my height. 

Favorite Lift: Thruster or deadlift. 
Least Favorite Lift:  Probably strict press. My upper body is not my strongest body part.
A Little Story about yourself: I’m originally from Indonesia and moved to Canada 6 years ago, then to The Netherlands and back here again. Currently, I’m finishing my degree in system design engineering at UWaterloo. I’m an aspiring product designer passionate about food design. Talk to me about anything food-related!
My motivation during this time: All the people who have been putting the time and effort into at-home WOD programming. I’m honestly afraid of losing all the learnings I’ve accumulated over two years of CrossFit. So by being active at home, I’m hoping I can still keep my muscle memory. Also since social distancing and staying at home, I’ve been cooking a lot thus snacking way more often than usual. These calories ain’t going nowhere if I’m just lounging at home.

WOD without equipment
AMRAP in 8:00 Minutes

20 Plate Hops or 40 Jumping Jacks
Cossack Squats (total)
-rest 4:00 minutes-
AMRAP in 8:00 Minutes
20 Plate Hops or 40 Jumping Jacks
Alt. Reverse Lunges (total)

WOD with equipment
AMRAP in 8:00 Minutes
50 Double Unders
Alt. DB Hang Clean and Jerk
-rest 4:00 minutes-
AMRAP in 8:00 Minutes
50 Double Unders
Alt. Hang DB Snatch


Power Yoga With Elly Bradley- 7:30pm-8:15pm:

Added Bonus Monday to Friday 7:30-8:00pm (except Wednesday)
SIP AND STRETCH – grab a beverage and connect with CFD members while we chat and stretch:



3 thoughts on “Wednesday April 1, 2020

  1. I did the equipment version with single skips (practicing some doubleunders) and 14kg KB.

    First round I accidentally doubled the C&J reps, finished the round of “double” 8 heh
    Second round I finished round of 10

  2. A fun 630am crew with Travis, Rob & Santos! Thanks to Coach Cam for a solid warm-up (I’ve been forgetting to do that…).

    Single skip version (100) with #30 DB. Got to 8 for both rounds.

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