1) Weighted Pullup 3-3-3-3-3
2) Choose between A or B based on your needs (feel free to ask if you’re not sure!)
A) “The Crippler”
4 rounds:
10 back squats (bodyweight)
Run 400 m
OR
B) 4 rounds:
400m run
50 air squats
Mobility WOD
Another month has come and gone in the little yellow box and it’s time once again to celebrate success. Selecting one athlete to recognize each month is undoubtedly the most challenging decision to make around here, and thanks to all of you, August was particularly difficult! As you know, the prescribed workout occasionally has to be scaled to a more sensible version. Such is the case for August, so instead of just one athlete of the month, there are four.
Congratulations to Cheryl, James, Reocel, and Jessica for a job well done in August. These two families have reached as many milestones in the last month as many of us achieve in a year or two. Since much of their successes are inspired by one another, it is fitting to recognize them not as individuals, but as the wonderful teams that they are.
Let’s start with Reocel and Jessica Mercado. Reocel was in the original Academy here at CrossFit Fort Vancouver. He showed up at 5:30 on that very first morning and hasn’t looked back since. As a dedicated infantryman in the U.S. Army, Reocel is the definition of service and sacrifice. His most recent detail landed him in Vancouver as a recruiter. During that time, he has been a positive influence in the lives of countless youth. He treats the young people that he serves with tremendous respect and care for their well-being. During the last year, Reocel has shared the functional value of CrossFit with hundreds of these future soldiers, and done everything possible to prepare them for what lies ahead.
In the mean time, Reocel has developed himself into an absolute firebreather. Pound for pound, there is no stronger athlete at our gym. He moves weight as well as the big guys and moves himself like the little ones. His strength numbers are particularly impressive. At a bodyweight of just 164, he recently cleaned 255, jerked 245, and pressed 185. He jumps on 30 inch boxes like they’re peanuts and hammers out muscle-ups just to get warmed up. He recently crushed the Army Physical Fitness Test and was named the Non-Commissioned Officer of the Year for the Portland Recruiting Battalion. He will soon be traveling to Las Vegas to compete for the national board. It’s an honor to recognize Reocel as an August Athlete of the Month.
Jessica has also taken her fitness to the next level in the last month. She used to do everything she could to survive the Workout of the Day. Now, she puts her foot down and accelerates when the going gets tough. It’s been a joy to see Jessica attack challenges with an extra bounce in her step. She’s become a technician of the quick lifts, resulting in improvements across the board. While dropping 15 pounds of bodyweight, Jessica added strength and set PRs in everything involving a barbell in August. Her conditioning has come a long way as well. While running and double unders used to make Jessica cringe, she’s recently been caught smiling during even the toughest workouts.
Although James is a little newer to the box, he’s been on a rampage since day one. Like Reocel and Jessica, he’s also PR’d all the barbell movements we’ve been training lately, including the squat, push press, clean & jerk, and snatch. More importantly, his flexibility and mobility have come a long way in the last month. The improved range of motion in his shoulders has been a big step in the right direction for James. Bodyweight challenges like pullups and toes to bar have become much easier and extended rest periods during workouts have gone from frequent to few and far between. Yesterday he squeezed every rep possible out of the ten minute workout by sprinting from one movement to the next. And when it comes to barbecuing ribs, James definitely takes the cake!
I can’t imagine Crossfit Fort Vancouver without Cheryl. No one has poured their heart and soul into their training quite like she has, and it shows time and time again. Every single week, Cheryl achieves the impossible. She routinely does things that previously seemed out of reach. Some that come to mind recently are a handstand, forward roll, box jump after higher box jump, pull-up with the blue band, inverted hang, mile run, double under… the list goes on. Through a commitment to the mechanics, she’s become one of our strongest females and most accomplished lifters. She’s overcome adversity of all kinds and repeatedly found a way to make the best of every opportunity in the gym. She’s committed herself to sound nutrition by recording her intake for months at a time. The combination of consistent dedication to her health in and out of the box have rewarded her with over 40 lbs. of weight loss. Cheryl is truly what this thing we call CrossFit is all about. She exemplifies the very best of what our wonderful community is made of.
Jessica, Reocel, James and Cheryl, thank you for making August a month to remember. I don’t think it’s a coincidence that you all seem to be simultaneously sharing monumental strides in fitness. Instead, it’s a testament of your unconditional support and encouragement for one another. Congratulations on all your achievements. We’re thankful that you’re a part of the family here and an inspiration to all.
Our thoughts and prayers are with the Boatman family today after the recent passing of Cheryl’s grandfather.
