NorCal Masters Comp: Coach Amy's Highlights!

Last, but most certainly not least... Coach Amy!

At this past weekend's NorCal Masters Competition Amy gave all of us a little flashback of fitness with an attitude, reminiscent of the days when she was a Top-10 CrossFit Games Regional competitor and all-star exercise stylist (Burpee muscle-ups in sparkly shoes and a row/pistol/hang clean triplet in ill-fitting aviators? Sure, why not!).  Multiple surgeries (and corresponding grueling recoveries) and a Baby Woods later she's still got plenty of strength, speed, and saltiness to hang with the best of them.

On Day 1 she was tough to catch as she started out hot in the first two events, placing 2nd in both the Thruster 4RM and the Thruster/Burpee couplet (just one rep shy of the win!).  All weekend she pushed the top group and battled for heat wins, only placing outside the Top 10 in one out of eight scored events.  And, of course, as you might expect from Amy (and from an AR female athlete in general) she went out with a bang on the 2-minute max rep back squat event by WINNING THE WORKOUT WITH 48 REPS and looking like she wasn't slowing down at all.  That win brought her overall standing to what she considered to be the "best placing possible"... 6th place overall, just one spot out of the final.  

When I (only half) jokingly told her after the back squat event, "Hey, Amy, you won that one and I think you have to stick around for the final" she quipped, "Oh hell no, man, I'm halfway out the door to go hangout and eat tacos with my AR peeps!"

And that sort of sums up what you see from Amy both in and out of the gym -- some tremendous strength and fitness, a hilarious sense of humor, a competitive drive that may have no equal at Arena Ready, and a refreshingly sage perspective on it all.  Her priorities and things she holds dear remind us all of what sort of athlete we want to be -- someone who works hard to be strong and fit so that she can enjoy life with the ones she loves.  Well, and talk some trash and bark some orders along the way... after all, showing people who's boss every now and again never hurts.

Great job, Amy! 

WOD For 02-02-18:

Deadlift (Cycle 3, Week 2):

***If your "Base" weight from Cycle 2 was UNDER 200 lbs then add 5 lbs for your Cycle 3 "Base"

***If your "Base" weight from Cycle 2 was OVER 200 lbs then add 10 lbs for your Cycle 3 "Base"

Using your new Cycle 3 Base...

70% x 3 

80% x 3

90% x 3+ (AKA "Max Effort" or "as many reps as you can safely perform")

-then-

4 Rounds For Time:

10 Pistols AKA Single-Leg Squats (alternating)

20 Dumbbell Snatches @ 50/35 lbs (alternating)

10 Burpee Box Jump Overs @ 24/20 in (facing the box)