WOD Friday, May 1

MAY Athlete Spotlight!!!  


Congrats Cherise C.

What are your favorite hobbies, talents, skills outside of CrossFit?
Outside of Crossfit my talent/skill is being a wife and mom of 2, running a home and working full time plus. Hobbies- I love boating, running, planning events, traveling and biking (road and single track).
What motto or phrase do you live by?
These are endless for me! NO excuses; Don’t let fatigue make a coward of you; It’s not how hard you hit, it’s how hard you can get hit and keep moving forward; Everything happens for a reason, Hammer down!!
What is something we might not know about you ?
I was a small business owner of a nail salon while I put myself through college.10888511_771241699620823_4430728434655767200_n
What is your favorite music to listen to while WODing?
If it offends someone- I probably like to WOD to it. My music ranges from DMX to Puddle of Mudd- and a lot in between!
What recent adventure are you planning?
Travel! I’m going over the hill this year and I’m going to leave the country in hopes that dreaded age won’t find me!
Do any of your family members CrossFit? If so, where?
Does my daughter count?? She loves Connex as much as me! Coach April is almost family- she was my one and only roomie when she moved to Madison. Alicia is my sis-in-law and she hits the 0500 classes.
Where are you originally from?
Very exotic… right here in Monona, WI.
What is your occupation?
I’m a police sergeant/K9 Handler
unnamed-5 copy 8What is your athletic background?
Slim to none! I did cheer and dance in HS- my mom wanted me to have a strong work ethic, so I worked. A lot. I found boxing in my 20s and did that competitively for a few years and coached. I biked from Minneapolis to Chicago once and did a 12 hour Adventure Race once. Beyond that… if bossing people around was a sport, I’d be a top athlete.
How long have you been with CrossFit Connex?
May will be my On Ramp 1 year anniversary… we should probably have a party!
What is your favorite WOD?
Mmmm… I like the challenge of Fight Gone Bad and Nancy and EVERY Saturday Team WOD!
What is your least favorite WOD?
Depends… according to the Open- a WOD with a 125 clean. Grrrr……
What is your favorite lift
Snatch. Form… Technique… Could there be a more beautiful lift?
What is your least favorite lift?
Are Double Unders a lift? I hate those pricks.
What is your favorite paleo meal/snack?
I like food. I like to eat. I don’t diet, I enjoy eating clean. I like creating new concoctions with greek yogurt… I go thru that by the gallon.
What is your favorite cheat Food(s)?
chocolate, chocolate, chocolate covered fruit and more chocolate.
What would your perfect WOD look like?
A run- box jumps- cleans- burpee bar hops- slam balls. I have fun with those…DSC_0020
What is one thing you have done at CFC that you never thought you would do?
ONE thing? Every thing! Box jumps, HSPU, pull ups, rope climbs, Olympic lifts.
What motivates you during a CrossFit WOD?
The Connex family, competition, knowing where I was, seeing where I want to be.
What do you eat pre/post WOD?
Pre- I love rolling out of bed, drinking my coffee on the way to Connex and conquering the WOD. Post- a banana… then whatever the F I want- Usually protein rich.
What results have you seen so far in coming to CFC?
Outside of waiting 39 years to climb a rope and do a pull-up, overall awesomeness. I am stronger, leaner, more energy, more tolerant… I ran a half marathon! NO WAY would I have believed I could do that without the amazing coaches and family at Connex. And… my husband sure doesn’t complain during bikini season!
What was you main reason for joining CFC?
I was bullied by Coach April. Kidding? I saw and envied the strong women at Connex and wanted desperately to be on that team.
Give us some insight as to your thoughts after your first workout at CrossFit Connex?
My “first” was a Saturday morning at the old box, shortly after I had my son. I could hardly drive home and couldn’t pick him up for a while. I’d never been so physically exhausted. Ever. I knew I had a long way to go… but I could get there.
10444777_10152089822105947_3472130065255790804_nTell us a little about then VS now in regard to your performances as a CrossFit athlete
Being labeled as an Athlete. I’ve never been or seen myself as one. I find that so incredible about CrossFit… it transforms you into an athlete. You make this your sport. CrossFit erases self-doubt.
Do you have any special or successful CrossFit Connex memories/moments?
All of my firsts, all my “I never thought I’d” moments, getting a hug for showing up, getting high fives for giving 110%, getting a bouquet of tulips for no reason, doing the Open, running a half marathon. Too many to count.
What advice would you give to a newbie or someone just joining CrossFit Connex?
Show up, even when you don’t feel like it. Don’t be afraid of the weight. Never EVER say “I can’t”. Hammer down.
What sort of life changes have you experienced because of CrossFit that you didn’t expect?
NEVER would I think that getting up at 0420 was reasonable to go workout… especially since I work until 0400 during my work week! That is insane.
What does CrossFit mean to you?
I love the theory and functionality of CrossFit. It’s made me 200% better personally and professionally. I love the family at Connex, the support, motivation and friendships I’ve gained.
I drank the Kool-Aid and I’d do it 100 more times.

5×3 Back Squat
* 2 sec pause at the bottom of the squat for the first rep of every set

5 Rounds
45 Sec Max Lateral Burpee Bar hops
15 Sec Rest
45 Sec Max Thruster (95/65)
15 Sec Rest