Athlete of the Month

Each month we will feature an “Athlete of the Month”. This is a member who has stuck out to us one way or another (not an easy task with all of the amazing athletes we have.) Attendance, gains, community engagement, and overall awesomeness will be considered by our team when choosing the athlete for this award each month. Once selected the chosen athlete will be asked to answer a few questions and share their CrossFit story so that everyone can get to know them a bit better. Make sure to “Follow” these featured athletes for motivation and inspiration. 

 

Congratulations to Allen Rosario for being the first official Athlete of the Month for 2017! Allen joined CrossFit Giant in September 2014 and has been really getting after it ever since. You will usually find him at either the 9:30 AM or 6:30 PM class giving it his all. It has been awesome to watch his progress and drastic change in his weight loss. He gets in on a regular basis, drops into the box to work on other skills constantly on his own and his hard work is truly showing in his performance. We also appreciate Allen for his amazing constant community engagement and would like to thank him for being a part of The CrossFit Giant family!

Alan Rosario 

 

 

Tell us a little about you and the family-

As you know, I am married and my wife Isabel is also a part of the CrossFit Giant Community in Edgewater.  We live in North Bergen NJ.  I have a 22 year old son who is currently in college. He lives in Brooklyn NY.

 

Occupation-  I run a Privately Owned Government Contracting Company.  My wife and I also own and operate a snack food manufacturing and distribution business.

 

Hobbies/interests-  Recreational running, Avid Reader, Deep Sea Fishing

 

Words to live by/favorite quote-  "There is no elevator to success.  You have to take the stairs"  - Zig Ziglar

 

What is your Spirit Animal:          A Bear! ..strong and confident....natural born leader...helpful and often in charge

 

Something we don’t know about you-  Advocate against animal cruelty, particularly dogs and elephants.

 

Time CrossFitting-  30 months

 

How has CrossFit Formidable changed your life-   I started CrossFit at age of 41 and at that time, I thought my best physical and athletic years were behind me.  However, since buying into the CrossfFit lifestyle,it feels as though I have extended my prime physical years.  Healthy eating, rigorous interval training and the power of positive thought will do wonders for a person at any age.    Today at 43, I feel better than I did at 33.  

 

Training goals-  To continue the CrossFit lifestyle into an advanced age.

 

Favorite movement-  Squat Clean 

 

Least favorite movement- Pistol Squats 

 

Favorite Benchmark Workout- Deadlift, Bench Press, Back Squat

 

Your advice for someone trying to lose weight?  Exercising alone will not achieve desired results.  Proper eating habits is the catalyst for weight loss.  Personally, I adhere to a combination of a Paleo diet, Keto diet, and Intermittent Fasting.  You have to explore what works for you.  A general rule of thumb is that you must burn more calories than you consume in order to see weight loss.  Finding you BMR is a good starting point.  You can figure out what your goals are from there.  

 

Your advice for someone considering starting CrossFit-    CrossFit is a lifestyle.  The synergy between the WODS, proper eating habits and engaging in the community can help you attain your goals.  Forget about a 30 day transformation.  Strive for a  lifelong transformation, which is a bigger reward.  Some new CrossFitters give up too quickly or aren't willing to commit to the lifestyle.  When I started to do CrossFit, I was still the local beer guzzling champ in my old neighborhood.  Since the day I decided to commit to a healthier lifestyle, I had to give up that throne.  To this day, I have no regrets. I feel that I am the better version of myself with the help of the CrossFit lifestyle.

Monday

WORKOUT OF THE DAY

BEYOND RXD

5 Back Squat
Add 20lbs EMOM 10min
Rest 3min
5 Back Squat @ 70% of your highest load of 5 reps
EMOM 10min

RXD

5 Back Squat
Add 10-15lbs EMOM 10min
Rest 3min
5 Back Squat @ 60% of your highest load of 5 reps
EMOM 10min

FITNESS

3 Back Squat
Add 5-10lbs EMOM 10min
Rest 3min
3 Back Squat @ 50% of your highest load of 5 reps
EMOM 10min

COMPETITOR WOD

PART 1:

Do not do Beyond Rx’d programming for the day.
Re-do of OPEN 17.1

For time:
10 DB Snatch (50/35)
15 Burpee box jump over
20 DB Snatch (50/35)
15 Burpee box jump over
30 DB Snatch (50/35)
15 Burpee box jump over
40 DB Snatch (50/35)
15 Burpee box jump over
50 DB Snatch (50/35)
15 Burpee box jump over

– Use those “pace” times from Friday, and move each split up 10 seconds. Know that you can make those splits and it will knock around 1 minute off of your time. Submit that score before 5pm (pacific time)!

Tuesday

BEYOND RXD

Part 1:
Barbell Weighted Step Ups
4 – 4 – 4

Part 2: Open Prep
Pick a Skill —
Toes to Bar
Muscle Up
Chest to Bar Pullup
Perform 5-10 Reps EMOM
5min

RXD

Part 1:
Barbell Weighted Step Ups
4 – 4 – 4

Part 2: Open Prep
Pick a Skill —
Toes to Bar
Muscle Up
Chest t
Perform 5-10 Reps EMOM
5min

FITNESS

Part 1:
DB Weighted Step Ups
4 – 4 – 4

Part 2: Open Prep
Alternating emom
Handstand Hold (45sec)
Toes to Bar
Perform 5-10 Reps EMOM
5min

Tuesday

WORKOUT OF THE DAY

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

 

COMPETITOR WOD

PART 1:

NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day's training to prepare for the upcoming 5 weeks of Open testing. 

Bench Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/3/2017 and try to go heavier.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Rowing Intervals
Row 1:40 – rest :20 x9

– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.

Monday

WORKOUT OF THE DAY

BEYOND RXD

1 Legless Rope Climb
6 Burpees
8 KB Goblet Squats (24/16kg)
EMOM 16min

RXD

1 Rope Climb
5 Burpees
7 KB Goblet Squat (20/12kg)
EMOM 16min

FITNESS

3

Inverted Bar Rows 
3 Burpees
3 KB Goblet Squats
EMOM 16min

COMPETITOR WOD

NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day's training to prepare for the upcoming 5 weeks of Open testing. 

Back squat
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 2/1/2017 and try to go heavier.

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/30/2017 and try to go heavier.

Do Beyond Rx’d programming for the day.

Sunday

9am Barbell

Snatch 5x1 70% 

Back squat 4x3 80% 

 

10am Burn

40 minutes to complete…

 

6 rounds of:

9 DB power cleans

9 DB shoulder to overhead

9 DB front squats

 

Rest 2 minutes

 

4 rounds of:

21 Kettlebell snatch

15 alternating single arm KBS

9 v ups

 

Rest 2 minutes

 

3 rounds of:

20 Russian twist w/ med ball

20 overhead med ball lunge

20 med ball burpees

 

Rest 2 minutes

 

2 rounds of:

500m row

100 double unders

30 sit ups

'HEAVY NANCY'

BEYOND RXD

400m Run\ 500m row
15 OH Squats (155/115lbs)
5 Rounds

RXD

500m row
15 OH Squats (135/95lbs)
5 Rounds

FITNESS

500m Row
15 OH Squats
4 Rounds

    COMPETITOR WOD

    NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing. 

    Do Beyond Rx’d programming for the day.

    Rest 20 minutes

    10 Rounds for time:
    30 Double unders
    10 calorie Assault Bike
    10 Pull ups (chest to bar)

    – Goal is to finish under 20 minutes, and closer to that 15 minute mark. Consistency in those double unders will really pay off, can you complete all 10 rounds with no misses?

    Tuesday

    WORKOUT OF THE DAY

    OPEN WORKOUT 16.1

    BEYOND RXD

    25ft Overhead Walking Lunge (95/65lbs)
    8 Over the Bar Burpees
    25ft Overhead Walking Lunge
    8 Chest-to-Bar Pullups
    AMRAP 20min

    RXD

    25ft Overhead Walking Lunge (95/65lbs)
    8 Over the Bar Burpees
    25ft Overhead Walking Lunge
    8 Chest-to-Bar Pullups
    AMRAP 20min

    FITNESS

    25ft Front Rack Walking Lunge (45/35lbs)
    8 Over the Bar Burpees
    25ft Front Rack Walking Lunge
    8 Jumping Chin-Over-Bar Pullups
    AMRAP 20min

    COMPETITOR WOD

    NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing. 

    Do Beyond Rx’d programming for the day.
    – Hit this workout with everything you’ve got. Practice pacing the beginning and then emptying the tank in the final stages of the workout. Save nothing, as very soon it will no longer be practice, but game time!

     

    For time:
    30 Burpee bar muscle ups

    – Goal is under 5 minutes. Stay consistent and if the reps begin to get sloppy (excessive chicken wing!) call it done. Stay healthy and smart with our training.

    3 Rounds for quality:
    30 GHD sit ups
    30 Hip extensions

    Saturday

    WORKOUT OF THE DAY

    BEYOND RXD

    3, 6, 9, 12…
    Hang Power Snatch (115/75lbs)
    Sumo Deadlift High Pull
    As far as possible in 12min

    RXD

    3, 6, 9, 12…
    Hang Power Snatch (95/65lbs)
    Sumo Deadlift High Pull
    As far as possible in 12min

    FITNESS

    3, 6, 9, 12…
    Hang Power Snatch
    Sumo Deadlift High Pull
    As far as possible in 12min

     

     

    COMPETITOR WOD

    “Cindy”
    As many reps as possible in 20 minutes:
    5 pull ups
    10 push ups
    15 squats

    – A great test of general body weight conditioning. Simple, classic, and effective. If you struggle here with the engine needed to get well over 20 rounds, it will be a great indicator of what needs to be focused on a bit more leading up to the Open.

    Wednesday

    WORKOUT OF THE DAY

    BEYOND RXD

    Min 1: 20/15 Cal Row
    Min 2: 12 Handstand Pushup
    Min 3: 50 Double Unders
    Min 4: 6 Muscle Ups
    5 Rounds

    RXD

    Min 1: 15/10 Cal Row
    Min 2: 10 Handstand Pushup
    Min 3: 40 Double Unders
    Min 4: 4 Muscle Ups
    5 Rounds

    FITNESS

    Min 1: 10/8 Cal Row
    Min 2: 10 Pike Pushup
    Min 3: 40 Fast Feet Jumps
    Min 4: 4 Box Muscle Ups
    5 Rounds

     

     

       

      COMPETITOR WOD

      PART 1:

      Back squat
      3-3-3-3-3

      – Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/16/2017 and try to go heavier.

      PART 2:

      Do Beyond Rx’d programming for the day.

      Rest 20 minutes

      For time:
      100 Lunges (BW/.75BW)

      – Put the bar on your back and start lunging. It will be heavy but practice spending time under loading and get 5 more steps than you think you can. Goal is to finish under 10 minutes.

       

      Tuesday

      First, we prepare for the Open, and then towards the end of the month, we compete in the Open! The Open is first and foremost about community and coming together to celebrate CrossFit as a sport, but what is truly special about the Open is that anyone and everyone can get involved. 

      We studied the previous 6 years of Open workouts to identify common types of movements, rep schemes, and themes (like toes to bar, high-rep double unders and strength components). And then we built a program with: a few Open workouts from previous years, more AMRAP style workouts, lighter loads, and more skill work (muscle ups, chest to bar pull-ups, HSPU, etc.) than usual.

      The resulting program will help people find their confidence and give people more time to practice movements and skills they’re likely to see in Open workouts.

      All Open workouts will be released on Thursdays. Then we will program each workout for the following Friday. (We’ll add each workout to our calendar as soon they are posted.) Here are the release dates:
      17.1: Feb. 23 – 27
      17.2: March 2 – 6
      17.3: March 9 – 13
      17.4: March 16 – 20
      17.5: March 23 – 27

      Please make sure you spend extra time on body maintenance (rolling out, stretching, recovery methods, hand care) this month, as these types of workouts, in addition to the overhead gymnastics work, will place a higher demand on your body than a regular month. There will be more intensity plus the additional energy output that a competition environment creates, so short story shorter: This month will call for extra care and recovery.

      And please let us know if you have any questions!

       

      WORKOUT OF THE DAY

      BEYOND RXD

      30 Power Clean (80% 1RM)
      Rest 2min
      30 Burpee
      Rest 2min
      20 Squat Clean
      Rest 2min
      20 Burpee

      RXD

      30 Power Clean (70% 1RM)
      Rest 2min
      30 Burpee
      Rest 2min
      20 Squat Clean
      Rest 2min
      20 Burpee

      FITNESS

      20 Power Clean
      Rest 2min
      20 Burpee
      Rest 2min
      20 Power Clean
      Rest 2min
      20 Burpee

      COMPETITOR WOD

      PART 1:

      Power clean
      3-3-2-2-1-1-1

      – Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. As usual, clean and precise footwork is mandatory. Compare to 1/4 and try to go heavier. 

      PART 2:

      Do Beyond Rx’d programming for the day.

      Rest 20 minutes

      For time:
      50-40-30-20-10
      KB swing (70/53)
      GHD sit up

      – Goal is to finish between 12-15 minutes. That means hanging onto that KB for big sets! If you have not been regularly doing GHD sit ups then cut each set in half for that movement and try to finish under 10 minutes.

      Wednesday

      BEYOND RXD

      12 Inverted Ring Row
      24 Walking Lunges
      AMRAP 10min

      As soon as the 10min is up, they go straight into:
      Accumulate 4min Ring Hold at bottom of Row position

      RXD

      12 Inverted Ring Row
      24 Walking Lunges
      AMRAP 10min

      As soon as the 10min is up, they go straight into:
      Accumulate 4min Ring Hold at bottom of Row position

      FITNESS

      12 Ring Row
      18 Walking Lunges
      AMRAP 10min

      As soon as the 10min is up, they go straight into:
      3min Ring Hold at bottom of Row position

      Tuesday

      WORKOUT OF THE DAY

      BEYOND RXD

      10 Front Squat (135/95lbs)
      10 Over/Unders 
      10 Push Press
      6 Rounds

      RXD

      10 Front Squat (115/75lbs)
      10 Over/Unders
      10 Push Press
      6 Rounds

      FITNESS

      10 Front Squat
      10 Over/Unders
      10 Push Press
      6 Rounds

       

      COMPETITOR WOD

       

       

      Snatch
      2-2-2-2-2
      – 5 attempts to build to a heavy double. Do not touch and go. 

      For time:
      15-12-9
      Burpee over bar
      5-4-3
      Clean & Jerk (225/155)

      – Another quick hitter, the cleans should be power and possibly unbroken. Scale the weight down a bit if needed, however it should still be decently heavy. 

      Do Beyond Rx’d programming for the day.