Thursday 6 March

Sam - great form on that clean position!!

Sam - great form on that clean position!!

It's Thursday!!  The day we get to learn a little more about what makes our community members tick.  And today we're hearing from Sam Watkins!  Coach Nira caught up with her recently for a chat.

How were you introduced to CrossFit?
I've heard the "Crossfit" name being thrown around over the last couple of years.. can't remember the first time but seen lots of stuff on Facebook and youtube. My friend (Matt Evans) knew Krista through climbing and encouraged me to come along to 09 for a free session.

What do you like most about being a member at RCF09?
I like 09 because the coaching in superb. Loads of emphasis on form, which is super important to me because I don't want to injure myself. Also really like how friendly everyone is, and the effort the coaches go through to learn your name.
Coaches are awesome. All have their different styles of coaching and different personalities which makes for a varied dynamic. So good to have the one-on-one attention and emphasis on good form over intensity/performance.

Also like how uncrowded the gym is!!

Greatest Crossfit accomplishment to date?
Getting to do Power WODs!!

What kind of music / favorite song you like listening to during a WOD?
Dancey dancey doof doof. I like Krista's music. Fav song at the moment is Tidal Wave by Sub Focus. I also like how the music isn't too loud/distracting

Do you have any pre-workout rituals? If so, what are they?
Drinking lots of water and then going for a nervous wee before haha

What is your favourite Crossfit exercise?
Deadlifts!!
Least favourite = box jumps and handstand everything (boooo)

Interesting fact about yourself that most people may not know?
I'm really good at blowing bubbles with bubblegum......

PERFORMANCE

Strength

Front Squat

4 x 8 reps, all heavy

Alternate with,

TGU

4 x 2 e/arm

Conditioning

50 Wallballs 9/6 (to Open lines)

40 KB Swings 32/24kg

30 Pistols, alternating or 50 OH Lunges

20 Burpees to plate

10 HSPU or 25 Pushups

FITNESS

Strength

Front Squat

4 x 8 reps, all heavy

Alternate with,

TGU

4 x 2 e/arm

Conditioning

40 Air Squats

30 Russian Swings

20 Slamball Kayaks

20 Slamball

10 Burpees

20 Walking Lunges

20 Situps

30 Mountain Climbers

40 Lateral Jumps

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