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Monti

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Monti (Time)

5 Rounds for time of:

50 Step-ups with 45# barbell, 20″

15 Cleans, 135#

50 Step-ups with 45# barbell, 20″

10 Snatches, 135#
In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006
To learn more about Monti click here

Couplet Saturday

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

400m run/500m row

50 Kettlebell Swings
No weight is prescribed for the swings, but choose a weight that you can do at least 20 unbroken American swings. Coach will go over the American swing skill. Scaling options include shorter distances and Russian swings.

Westbank WarriorS of the Month – August 2017

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Name:  Rhonda Dumas

 

Age: 47

 

Occupation: 3rd Grade Teacher

 

Which class do you usually attend? 5:15 am – It’s the only time I can get it in before the day gets crazy and I love my 5:15am people!

 

Favorite WOD:. My favorite WOD’s are always Hero workouts.  You love them and hate them at the same time.  They push you to the brink where you don’t think you can go any more..and then they are over. And you feel amazing and accomplished after.

Favorite Lift: Shoulder Press – when I say favorite I really mean I hate it because it’s the lift that I have the most difficulty with, but I am determined to conquer it.

 

How long have you been Cross Fitting? July 2016

 

What keeps you coming back? This family.  They encourage you, they push you, they hold you accountable and I know they want me to succeed.  It’s fun and we laugh and we crack jokes.  It’s home

 

How did you find CrossFit?  Years ago I was in the zoo and I saw this lady who had an amazing upper body.  I asked her what did she do, because I assumed it was some sort of sport, and she told me CrossFit.  I had never heard of it before.  I watched the games on TV and was hooked but couldn’t find anyplace that fit my schedule.  I stalked CFA for a few months, but didn’t really understand how Cross Fitting worked and why they were never open.  Last year CFA sponsored a teacher’s special and that was my ticket in!

 

What is your athletic background?  I was a slug most of my life, never played sports or did anything to athletic.  About 5 years ago I decided I wanted to be a runner…and so I did.  To date I’ve completed 1 marathon, 17 half marathons, and countless 10K’s and 5K’s. And now I’m a cross fitter!

 

How has CrossFit changed your life, lifestyle and level of fitness? CrossFit has given me the confidence to pursue my personal training certification; I am currently in the process of completing my nutrition certification add on! Jodi would always say “It will make you a better runner Rhonda” and it’s true.  I am a better runner because of CrossFit and my body has transformed in ways I have always dreamed about. 

 

Is there something you have done here that you never thought you could do?

Yes! That damn Murph! I wear that shirt with pride!!

 

What motivates/inspires you? My motivation is healthy living.  It saddens me to see people who choose to put their health in the background hoping it will “all work out”.  Even when given the diagnosis they still choose to do nothing.  I want people to see what hard work looks like, feels like, and how worth it, it is.  The people I inspire inspire me.  I am not perfect but I try to be an example of how exercise can change your life.

 

Name one goal/personal achievement that you would like to achieve through CrossFit. Getting my L1 is on the agenda…

 

What goals have you achieved in CrossFit? The goal coming in was to become stronger. And I have become stronger.  I used to always say that I had limited overhead strength and I prove myself wrong all the time. 

 

Hobbies/interests outside of CrossFit: Running, cooking, traveling, crafting

 

Tell me about your diet:  I’m getting there. My problem is that I don’t eat enough food and I don’t eat enough of the right kinds of food.  Oh yea and that I’d much prefer cake to real food.  But I am working on it.

 

Any advice for new members?  Don’t count yourself out! CrossFit is a place for everyone. Every workout is scaled so that you can be successful.  Invest in yourself. Everyone around you benefits!

 

 

 

Name:  Jeremy Dumas

Age: 47

 

Occupation: Medical Director/Physician

 

Which class do you usually attend? 6:15 pm

 

Favorite WOD:. The Murph

 

Favorite Lift: Deadlift

 

How long have you been CrossFitting? January 2017

 

What keeps you coming back? The desire to get bigger, stronger, faster and just be in better shape.  The camaraderie.  I am super competitive.  I don’t compete with others but more with myself.

 

How did you find CrossFit?  My wife kept bugging me to go.  I’d watch the CrossFit games with her. After coming bring a friend day I realized how out of shape I was, that was the catalyst.

 

What is your athletic background? I played all kinds of sports for as long as I can remember.  I grew up in a small town so there was never a lot to do.  Everyone played sports all year round so it was always in my best interest to learn all sports and try to be as good as I could be.  As I got older I stayed active and added other sports like tennis and golf.  

 

How has CrossFit changed your life, lifestyle and level of fitness? My level of fitness has improved since I started.  CrossFit exposed me to new levels of athleticism and new levels of competitiveness to achieve goals and complete workouts. It started to become ingrained in my lifestyle.  I now make it part of my weekly routine…like going to work everyday.

 

Is there something you have done here that you never thought you could do? I used to look at most of the WOD’s and think I couldn’t finish.  The reps and the weights always seemed daunting and not doable.  Although the WOD’s are still daunting, they don’t scare me anymore.  I know that I am in better shape then when I started so now I know they are possible. And even if I don’t complete them, I know there is another workout coming up, where I can improve.

What motivates/inspires you? I am motivated by just the prospect of being in shape and living longer.  My wife also motivates me.  In 2008 she started her fitness journey.  She went from not being able to walk 2 blocks to being able to run 26.2 miles.  I think that is phenomenal.  My daughter who is an amazing swimmer and athlete and is always in the top 10 in the state also motivates me. My son, who is also an amazing athlete, was a great cross-country runner.  My brothers also motivate me.  They are also great athletes and competitors.  We grew up always trying to outdo each other. 

 

Name one goal/personal achievement that you would like to achieve through CrossFit. My first goal is to remain upright and conscience after every workout.  2. To complete the Murph in under an hour.  I think that’s realistic

 

What goals have you achieved in CrossFit? I didn’t set any physical goals when I started.  One thing that I have accomplished is more time management and discipline.  I never thought I had enough time in the day to devote an hour or two to workout.  I managed to try to make it to three classes a week.  The time that I devote is actually valuable time and I’ve learned to work it into my weekly schedule.

 

Hobbies/interests outside of CrossFit: I’m a pretty boring dude.  I love medicine. I like great movies and weird television shows.  I used to collect comic books, I still pull them out and read them from time to time.  I like golf, I just never have time anymore.  I still like sports, even the ones I can’t play.  I try to learn everything I can.  I love knowledge for knowledge sake.

 

Tell me about your diet:  Whatever my wife makes me eat.  If she’s eating well, I’m eating well.  I drink too much coffee and don’t eat enough during the day.

 

Any advice for new members? Work hard, stay the course, never feel like you’re behind.  Leave your ego at the door. You only have one body; CrossFit is a gift to your body. 

 

The strong will survive

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

Barbell weighted lunges, 20 steps

20 pull ups

20 dips

20 wall walks

20 hang power cleans (use same weight as lunges)

20 box jumps, 24 inch

20 handstand pushups

20 front squats (use same weight as cleans)

Metcon (Time)

Barbell weighted lunges, 20 steps

20 pull ups

20 dips

20 wall walks

20 hang power cleans (use same weight as lunges)

20 box jumps, 24 inch

20 handstand pushups

20 front squats (use same weight as cleans)