Wine Country CrossFit Success Story and Mixed Gymnastics Skills
Wine Country CrossFit Success Story!
Today’s Member Spotlight is focused on Chase Thornhill. Not only has Chase made huge strides in his strength and conditioning, but in less than a year he has been able to reverse health issues as well! We’re proud of Chase and all he’s accomplished. Here is is story!
Age: 33
Occupation: Sr. brand Manager, Mendocino Wine Co.
Started CrossFit: July 2013
Why I Chose CrossFit: I actually knew very little about CrossFit when I started. But I knew people who did it, loved it, and were in really great shape.
Big Changes Since My Start: Other than gaining a lot of strength and generally feeling better, in the first 30 weeks of coming to Wine Country CrossFit I lost about 1lb per week. This has reversed some health issues I was unable to fix simply by changing my diet.
Other Hobbies: For the first time ever I enjoy working out, and I will bend anyone’s ear willing to listen to me talk about CrossFit. CrossFit happily fills what little free time I have outside of work and family.
Go-to WOD Song: I am up for anything, I love the range of music played by Emilie, Chris, JC, Tammi and Rodrigo.
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Friday’s Workout
Gymnastics –
Turkish Get-up Work – learn skill, work up to 1 RM on BOTH SIDES (work on KB or bar)
Bridges/Backbends – Work flexibility and stability, start small!
Planks – 3 Sets of Maximum Effort Holds
WOD – 5 Rounds
3 TGU (medium weight, start with weak side)
30 Seconds of Plank Hold
From bottom of the plank, STRAIGHT TO:
5 x 10 M Shuttle Run*
*Shuttle Run is OUT AND BACK (20 meters total, two 10 meter distances with a turnaround)
OPTIONAL Cash-Out:
21-15-9
KB Swings (70/44)
KB Walking Lunges with KB in Goblet Position
2014 02 20