5.6.13 Monday

NO OPEN GYM TONIGHT AT 8pm
Night WOD classes are 6pm & 7pm only

Strength: squat clean and jerk 5-3-1-1-1
Cash Out
9-6-3
squat clean and jerks 165/115
C2B
HSPU
200 m run at end of each round

Athlete of the Month
George Sipka

CrossFit Fishers Athlete of the Month

How did you find out about CrossFit/CrossFit Fishers?

Watching the CrossFit games on TV was the first time I had seen or heard of CrossFit. I had been participating in a bootcamp program and experienced health and weight loss improvements, but everytime the Games were on TV, I watched from start to finish. The varying exercises and different styles of exercise in the CrossFit WOD’s intrigued me more and more. I knew I wasn’t the “Fittest Man” on earth but I did want to be the fittest man I could be, and the CrossFit Program appeared to offer me the greatest opportunity and challenge to get there. I then started researching CrossFit and different boxes to see what was offered and how the WOD’s were structured. Pam and Troy’s background and what they offered at CrossFit Fishers appeared to fit what I was looking for so I scheduled to attend the foundations classes. Before the end of the first class, I was hooked and knew I found the right place for me.

Favorite CrossFit WOD/Lift: There isn’t one WOD or exercise that stands out as my favorite yet. Coming into the Crossfit Program I had very little exposure to the weight lifting and gymnastic components of exercises. Learning the exercises has been challenging and fun.

Least Favorite CrossFit WOD/Lift: I guess my least favorite Crossfit exercise or WOD would be one that involves running more than 200m.

Favorite Paleo Meal: Steak, spinach and mushroom omelet

Favorite Cheat Meal: Five Guys Burgers and ice cream

I have always wanted to… Play on the PGA Tour, be President, or make my living on the Bass Masters Tour.

Outside the Gym I like to… Spend time with my family, attend church, play golf with my daughter, paintball with my son and anything my wife likes to do together.
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How has CrossFit impacted your life/what changes have you seen in yourself since starting?

One of the biggest changes has been the increase in my flexibility. After years of not exercising, traveling in a car or on a plane for work and sitting at a desk, my flexibility, especially in my hips suffered. The increase in flexibility experienced in just a few short months (with the coaching from Pam and Troy) has been nothing less than spectacular. My overall health, strength and attitude have all greatly improved since starting Crossfit. The team environment and the quality athletes supporting you at Crossfit Fishers make attending WOD’s a priority and fun.

One other impact has been with my family. My wife has now joined the box and we can workout together. Secondarily my children are more interested in exercise and they very interested in Crossfit. My daughter has actually started to make up her own workouts at home and it was funny to hear her refer to her workout as a WOD.

Proudest accomplishment inside/outside of CrossFit:

To date, I have 3 Crossfit accomplishments that I am proud of. 1 – The first time I RX’d a workout with weights involved in the WOD. 2 – Completing 5 unbroken pull-ups (when I started I couldn’t even get my knees to my chest let alone do a pull-up). 3 – Completing my first double under (when I started I couldn’t even hit a single.)

Tracking my WOD’s, lifts and personal records has really helped to see my progression and accomplishments since starting CrossFit.

3 Month Fitness Goal(s)

Continue to improve my flexibility
Improve my cardio capacity – improve my running
Improve my mental focus during the WOD’s – this year’s games have been a humbling experience

6 Month Fitness Goal(s)

Be able to achieve the squat test standards
Complete a Handstand Push-Up
Complete a Ring Muscle-Up
Hit 50 double under’s unbroken.
I could go on but that should be enough of a challenge for 6 months

Advice for Newbie’s:

I have always heard the phrase “No Pain No Gain” and it has never been associated with a positive experience. At CrossFit Fishers, it has actually become a welcome part of the process. Pam and Troy are great at coaching each and every person based on where that person is currently at and helping them move from that point to the full range of motion expected. Pam and Troy insure that I perform the movements well and safely and my overall WOD achievements show the results. CrossFit can be very frustrating and humbling but at CrossFit Fishers, Pam and Troy, along with the other Athletes in the box make pain associated with the gains a welcome experience. I know if I am sore from a workout, it is not the result of poor form or trying to do too much just to fit in with the other athletes. Continue to challenge yourself and you will find CrossFit is addicting.