Athlete Profile – Emily Barton

emily_bWhat is your favourite 'treat', food or otherwise?

Whitakers Dark Chocolate Sante bars - with the peppermint!
How long have you been training as a member of Reebok CrossFit 09?

Joined in October 2014
How did you end up walking through our doors for the first time? Was there a pivotal event that led you to us?

Yes I was walking to get coffee at Kings Plant barn and saw the Reebok CrossFit 09 signage and googled it on my phone then and there.

Can you remember your first CrossFit experience? What was it like and how did you feel? Excited? Nervous?

It was a combination of excitement and apprehension and feeling like I could see the journey I was about to embark on.
Is there a piece of training equipment you can't live without?

I like training outdoors!
What are you doing when you aren't training with us?

Gardening! We rent but it is Jacobs Mum's place so we have completely redone the entire section! We had to dig out more than 6 cubic meters of dirt and take out a tree! The grass is just starting to grow now, it has been such a sense of achievement!
What has been one of the biggest things in your life that has changed since starting with us?

Consistency of exercise and focus on technique, not injuring myself.
Are you a barbell or kettle bell lover?

Kettle bell! Without a doubt.
And what is your all time FAVOURITE movement?

Anything to do with squats or lunges!
If you were told you had to do only one movement for 7mins straight.. for max reps.. what would you NOT like to see?

Anything to do with upper body strength, like pull ups! No way!
What is your athletic background?

Not in terms of sporting but I have done yoga and pilates.
You are one of our RCF09 couples! How would you describe your new found training relationship?

If Jacob keeps his mouth shut it's fine! No it's fantastic in some ways, like as a motivation to get off the couch!
Is there a Reebok CrossFit 09 member who inspires you?

Probably Gerald, he is pretty amazing!
Greatest exercise related accomplishment to date?

Pull ups, Bjorn took us through our introductory session and there was no way I could do them then! Now I can!
Interesting fact about yourself that most people may not know?

I trained as a chief... From Jacob.. "Amazing cook! She makes the BEST burgers!"



10 Pushup and Ring Scapula shrugs

10 HS and Pullup Scapula Shrugs

10 Shoulder taps and monkey hangs

10 Ring Row Transitions

10 Transition Passes


1) 2 x 6 Kipping end point drill, feet on boxes or plates

2) 3 x 6-10 Kipping Swing

3) 3 x 2 kip/1 straight arm pull drill


Strict Muscle Ups/CTB/Pull ups

- use bands as needed, 1-5 reps, 3-5 sets

Alternate sets with;

Partner Stretches

Hanging thoracic stretch

HS Pike stretch


10 Kipping Ring Rows

10 Pushups (hands and feet on plates or parallette/box)

100m Sandbag Front Carry

AMRAP in 10mins


Weighted Planks

Partner Assisted L-sits

2-3 sets


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