WOD
3 rounds
60s max wallballs
60s max burpees
60s max hand release press ups
60s max kb swings
60s max kcal row
60s rest
Post total reps from each round to comments
This Saturday at 11am there will be a special Girls WOD hosted by guest coach Stephanie (Gaudreau) McCormack of CrossFit Invictus in San Diego.
A former Coach at CrossFit Chula Vista and advocate of the Paleo diet; Steph has some impressive credentials:
CF L1
CF Endurance
CF Mobility
Carl Paoli’s Freestyle Connection Gymastics
BSc in Biology, Master’s in Education
Co-owner of Healthy Happy Fit Life (nutritional coaching),
Creator of stupideasypaleo.com
Steph relishes the opportunity to demonstrate the benefits of her dedication to training and boasts the following competition standings:
Left Coast Invitational 2012 – Advanced females 2nd place
Left Coast Invitational 2011 – Females 5th place
2011 Cal State Games Weightlifting 63 kg class – 2nd place
CF San Diego Powerlifting Meet July 2011 – 2nd place
2011 CrossFit Games Open – 83rd in SoCal
2012 CrossFit Games Open – withdrew in 5th week due to injury
Max lifts:
Deadlift 130kg
Back squat 120kg
Front squat 97kg
Clean 85kg
Jerk 82kg
Bench 62kg
Snatch 60kg
Press 42kg
This is an incredible opportunity for all of our female members to learn from a phenomenal coach. There will be a WOD running from 11am on Saturday morning under Steph’s experienced eye followed by a Q&A session during which you can ask whatever you like: the importance of strength training, how to maintain a paleo diet etc. Do not miss this.
All male athletes will require to have themselves and their kit out of the box by 11am. No excuses.