December Athlete Of The Month: Ruben Reyes

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If you have been keeping up with these athlete of the month posts, you’ll notice a trend. All of them are easily coachable, dedicated to the program, come early or stay late to work on their weaknesses, and are positive influences to other members. Ruben falls into this same group on every level. He puts his head down and works hard, asks for and takes advice to heart, and is all in all a joy to be around. Keep at it Rubes!

Here is what Ruben had to say about EDCF…

When did you join EDCF?  How did you find the gym?  What was your first impression or how did that first workout go?

I joined EDCF in March after recently moving back home. My first taste of Crossfit was the free Saturday workout, and I didn’t know what to expect. Being the only person that day, Ryan did an outstanding job of making me feel welcome, and took his time explaining the movements being used that day. That first workout harsh, but fun, and left me wanting more.

What class time do you attend the most, are there any regular members you work out with at that time?

I workout in the evenings at 6:30. Some of the regulars include Jason, David, Jon, Mike P., RJ, Bryan, Ryan K., Tina, Bryan, and Faye.

Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/husband/bf/partner? What is your favorite hobby outside the gym?

I am a full time student at North Lake College which leaves me with very little free time outside of the classroom. In my spare time I like to hang out with my close friends doing any kind of outdoor activity including hiking, rock climbing, and swimming. I have two dogs that make coming home a delight, and they do a great job of keeping occupied.

What do you like about CrossFit or EDCF that keeps you coming back?

I keep coming back because of the great people that make up EDCF, especially the evening regulars. Everyone is encouraging, and the coaches are fully committed to helping us improve. The programming is very well done, and there is never a doubt as to why we are doing a specific workout. Crossfit is a huge stress reliever, and there is no greater feeling than the one after completing a difficult WOD. Every event that EDCF puts on is truly a fun time, and helps foster a sense of community, and camaraderie; something that had been missing in my life for a while.

What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?

I enjoy anything with a barbell, especially squats and thrusters. Short term goals include nailing down double-unders, and connecting my pull-ups efficiently. As for the long term, I would like to improve my diet, and actually stick to it. Oh, and never missing another box jump, like ever!   

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A) E2MOM x 12 min (6 sets)
– 1 power clean + 2 split jerk @ 65-85%
*Pause 2-3 sec in receiving position of split jerk

B) EMOM x 5 min
– 5 push jerks (fluid and efficient)

C) For time (compare to 9/23):
– 30 cal row
– 30 burpee over the bar
– 30 hang power cleans (135/95)

A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%

B) E2MOM x 12 min (6 sets)
– 2 snatches from floor building from 70-90+%
*these should be caught in a squat if able

C) 3 rounds not for time:
– farmers carry down and back; heavy but AFAP
– earthquake bar hold 45-60 sec (heavier than last time)
– AMRAP UB strict push-ups (tight and flawless) @1010
– 10, 25, or 50 UB double unders
– 10-15 DB bent over rows per side

A) Power cleans
E2MOM x 8 min (4 sets)
1 hang power clean + 1 power clean (not TnG) 65-80%
+
E2MOM x 8 min (4 sets)
1 power clean @ 85, 90, 90+, 90+%

B) 4 rounds for time:
– 200 m run
– 12 box jumps – SD (24/20”)
– 12 DB snatches alternating

B) 3 rounds not for time:
– 6-8 DB/KB Bulgarian split squats @30X1
– 10 dual DB bicep curls

A) EMOM x 15
1: Bench press x 2-3 @ 80-85%
2: 5, 10, or 15 UB T2B (work on connecting reps)
3 rest

B) Gymnastics Cycle
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft HS walk
b) 3-5 wall “walk-ins”
c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 20 Russian KB swings (heavy)

C) Optional conditioning
Row 1000 m or run 800 m; rest 4-5 min x 2-3 sets

Programming Overview: Nov. 30 – Dec. 5

DON’T FALL OFF THE WAGON! The holidays are an easy time to put the priority of making it into the gym onto the back burner. If you feel yourself slipping, go ahead and sign up for some classes beforehand this week and MAKE IT TO THEM! We as coaches can’t drag you off the coach. All you have to do it get here:) You will feel much better when you leave!

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Upcoming Schedule

Thursday, Dec. 3 – Mobility with RJ from 6:30-7pm, SIGN UP HERE

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Monday 11/30

A) E2MOM x 10 min (5 sets)

– 1 push press + 1 push jerk + 2 split jerk

*hold receiving position of split jerks for 2-3 seconds before recovery.

 

B) Every 6 min x 3-4 sets @ 90+%:

– 25/20 cal row

– 10 shoulder to overhead (135/95, 115/75, 95/65)

– 15 burpees

 

Tuesday 12/1

A) Front squat

EMOM x 5 min

1 front squat @ 80%

+

EMOM x 4 min

1 front squat @ 85%

+

EMOM x 3 min

1 front squat @ 90%

 

B) 10 min AMRAP:

– 10 CTB pull-ups

– 20 wall balls

– 30 double unders

 

C) 3 sets not for time:

– 6-8 single leg Romanian deadlifts @ 30X1

– 20 weighted sit-ups

*hold DB under chin and place feet under heavier DBs.

 

Wednesday 12/2

A) EMOM x 15

1: Bench press x 2-3 @ 80-85%

2: 5, 10, or 15 UB T2B (work on connecting reps)

3 rest

 

B) Gymnastics Cycle

EMOM x 15 min

1: Handstand walk development (choose best option based on skill level)

a) 40 ft HS walk

b) 3-5 wall “walk-ins”

c) 15-20 shoulder touches (facing away or towards the wall

2: 5-10 supinated pull-ups (doesn’t have to be UB)

3: 20 Russian KB swings (heavy)

 

C) Optional conditioning

Row 1000 m or run 800 m; rest 4-5 min x 2-3 sets

 

Thursday 12/3

A) Power cleans

E2MOM x 8 min (4 sets)

1 hang power clean + 1 power clean (not TnG) 65-80%

+

E2MOM x 8 min (4 sets)

1 power clean @ 85, 90, 90+, 90+%

 

B) 4 rounds for time:

– 200 m run

– 12 box jumps – SD (24/20”)

– 12 DB snatches alternating

 

C) 3 rounds not for time:

– 6-8 DB/KB Bulgarian split squats @30X1

– 10 dual DB bicep curls

 

Friday 12/4

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

 

B) E2MOM x 12 min (6 sets)

– 2 snatches from floor building from 70-90+%

*these should be caught in a squat if able

 

C) 3 rounds not for time:

– farmers carry down and back; heavy but AFAP

– earthquake bar hold 45-60 sec (heavier than last time)

– AMRAP UB strict push-ups (tight and flawless) @1010

– 10, 25, or 50 UB double unders

– 10-15 DB bent over rows per side

 

A) E2MOM x 10 min (5 sets)

– 1 push press + 1 push jerk + 2 split jerk

*hold receiving position of split jerks for 2-3 seconds before recovery.

 

B) Every 6 min x 3-4 sets @ 90+%:

– 25/20 cal row

– 10 shoulder to overhead (135/95, 115/75, 95/65)

– 15 burpees

*If you can put together 10 UB S2O at a heavier weight, do it.