"CrossFit Has Been A Life Changer" and Thrusters
“CrossFit Has Been a Life Changer!”
Today’s Member Spotlight is focused on Carlos Hagedorn. Carlos is one of those WCCF chameleons who come to a wide range of class times, so many of you know him – mostly by his great energy and the way he can motivate a whole room of sweaty, exhausted folk! I know when I see him enter the room (always on time, of course) that he will spend the next hour not only working hard himself, but helping others to achieve their best as well!
Let’s hear a little more about Carlos!
Age: 37
Occupation: Professor, Napa Valley College & Youth Developer (I run a high school youth leadership program with “at promise” youth. (Many of our youth are self-identifed gang members and/or facing major challenges in life.) I am blessed and love what I do. Its called the LEGACY Youth Project: https://www.facebook.com/
Started CrossFit: A year ago.
Why I Chose CrossFit: Did the gym for years..needed a change and greater challenge. A good friend kept pushing me so I did it. CrossFit has been a life changer!
Other Hobbies: Traveling the world, spending time with family and friends, taking a nap, road trips and just being spontaneous for adventure!
Go-to WOD Song: One of Emilie’s playlist, Rodrigo’s hip-hop sounds and Chris’s 80’s or pearl jam like sound.
Thank you Carlos for your great energy and positive vibe!
-Emilie
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Friday’s Workout
Thrusters – 3-3-3-3-3
NOTE: The first 3 are lightest, but should be heavier than your warm-up weight, the last 3 are the heaviest, but may not be a 3 RM.
WOD #1 – Tabata Box Jumps (24/20) (score is lowest # of reps from all 8 rounds)
Rest 1 min
WOD #2 – 4 min AMRAP
20 Double-unders (sub SUPER HIGH JUMP singles)
20 sit-ups
OPTIONAL Cash-out:
30 Wall-Balls (20/14)
400 m Run with Wall Ball
20 Wall Balls
200 m Run with Wall Ball
10 Wall Balls
100 m Run with Wall Ball
5 Wall Balls
50 m SPRINT with Wall Ball
2014 01 09