Wednesday 12.19: Donate to Coach Stacey, Coach Lauren, Jaime T.

Please donate to Coach Stacey, Coach Lauren, and Jaime for their competition in Miami here!

It’s no secret we have a plethora of kick ass people who are part of this gym community. I am thrilled, proud, and in awe of these three women. Coach Stacey, Coach Lauren, and Jaime Trout of Charlestown, formed a team with the goal of competing in the Wodapalooza (WZA for short) qualifying online competition. After 3 hard weeks of competition with 1000 teams internationally, they qualified to go down to Miami and compete for the top spot in one of the most prestigious international fitness competitions in the world!!

These ladies have taken all the responsibility for getting themselves there, staying for 4 days, and all that comes with it. Still, I think as a community we can help them out a little bit. Ok, I think as a community we can help them A LOT.

I know we ask of you often throughout the year. Because of your remarkable generosity we have donated hundreds and in some cases thousands of $$ to the American Cancer Society, Barbells For Boobs, Massachusetts Organization for Addiction Recovery, and a number of individuals near and dear to our community. We can’t get much more near and dear than these 3 here! We have THE Stacey Kroon, longtime member and newly minted coach Lauren Hicks, and one of the hardest working girls in the gym between her doctoral work and her training in Jaime Trout.

Every $ counts for this awesome but certainly pricey trip. They are going down to compete and show well so they plan on giving you all something to be proud of back home. Don’t worry, I will be tagging along making sure they are well coached throughout the days and nights down in South Beach!

 

WEDNESDAY

CrossFit

Strength : Low Bar Back Squat
Find a 1 rep max

 

WOD: 3 Rounds
Run 400m
9 Deadlift 135/95
7 Thrusters
5 Squat Snatch

S: 200m, 95/65
L1: 300m, 115/75

Rx+: 165/115

Sweat

Core: 21-15-9
Russian Twists 25/15 plate (each side)
Seated Press
Plank Knee to Elbow (each side)
Straight Leg Raises (and lowers) holding plate over chest (laying on back)

Conditioning : 15m AMRAP
Run 400m
12 KB Swing, full OH
9 Goblet Squat
6 Burpee + Pull-ups

 

The Program

1. Strength and WOD Rx+

2. 12m AMRAP
7 Bar MU
35 Double Unders
2 Deadlift 335/225

 

 

 

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