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Friday, 2/1

Skill:
Hang Squat Snatch

WOD:
With a 12:00 Time Cap:
1 Round:
25 Barbell Facing Burpees
25 Squat Snatches (115/80)
25 Barbell Facing Burpees
Time Remaining: Build to 1RM Hang Snatch

Natalia and Luis Ramos Dompenciel

Congratulations to Natalia and Luis Ramos Dompenciel, The CrossFit Pax Athletes In The Spotlight! This brother/sister duo regularly attends class and are always trying to improve their skills and fitness. They often encourage other athletes in class and inspire everyone with their work ethic. Their positive attitude is contagious and they are always a pleasure to have in class. Congratulations Natalia and Luis, keep up the good work!

Athlete(s) In The Spotlight: Natalia and Luis Ramos Dompenciel

  1. What or who brought you to CrossFit PAX?

Luis- I didn’t know much about CrossFit and only saw some videos on YouTube about it. My sister said hey there is a CrossFit class happening let’s do it and I said okay I’ve always wanted to do it.

Natalia- A couple years ago my brother told me about CrossFit and asked me to do some workouts with him. I tried it for like a day and decided it wasn’t for me. Fast forward to my last semester of grad school and I wanted to join planet fitness. My brother said that it would be boring and we wouldn’t know what to do. I magically ended up on the CF PAX website and sent an email to the info one. Mike called me almost immediately. I told him that I just wanted to be stronger and healthier. He told me the prices and a bit of information and I instantly wanted to try it out. The funny thing is that fundamentals was the next day. It must have been perfect timing. So I called Luis and we signed up for fundamentals. 


2.  What was it like getting started?

Luis- It was tough at the beginning a lot of hard work and sweat. A lot of getting to know your body, your mind and how much you can push through during a workout. 

Natalia- It was intimidating. I remember getting into the parking lot and seeing people run up the hill and doing wall balls. I started freaking out and told my brother “If we have to do that I’m gonna die” Tammy, Zach and Kevin were really good coaches to get us started. They broke down the movements and explained everything thoroughly. 

3. How long have you been a member and what has changed in your life during that time due to your experience with CrossFit PAX?

Luis- It’s been 8 months now since we started. What’s changed is I have lost 20 pounds and everyday things seem easier. I don’t tire out easily, I have more stamina, and can recover quickly. 

Natalia- We have been members for about eight months. I have lost 17 pounds since starting CrossFit. I have been more energetic and am able to do simple activities without getting gassed out. I also feel like my brother and I are getting closer since we hang out a lot more now. 

4.What are you most proud of accomplishing?

Luis- I’m proud of getting personal records doing workouts or strength building before workouts. CrossFit has helped me get double unders down, hand stands against the wall, and am working on getting them to free standing. I also am proud of finally being able to do some workouts RX. 

Natalia- I’m proud of getting some personal records. It feels awesome when you can do something that you once couldn’t do or to lift weights that you once thought were heavy. I’m super proud of all the running we do because it was something I once avoided at all costs. One thing I’m ridiculously proud about is being able to do the workouts RX. 

5. What are some of your favorite workouts or experiences with CrossFit PAX and your family there?

Luis- My favorite part is working out with my sister and everyone there but my sister and I push each other to work harder and we both love it. I also love the hero workouts because they challenge you mentally and physically. 

Natalia-
I love doing dumbbell snatches. They make me feel like a boss. CrossFit PAX has a great family community everyone is super inviting and willing to help you out if you’re struggling with something. It’s also cool to workout with my brother. We bicker a lot and always try to compete against each other which makes the workouts even more fun. 

6. What are your short term and long term goals?

Luis- My short term goal is to try and get free standing handstands and handstand push-ups. My long term goal is to continue to do CrossFit and get better and lift heavier weights. 

Natalia-
I’d like to get double unders, a pull-up and do a handstand kick up. In the long run I’d like to get stronger and get more PRs. 

7. How has your diet changed since starting CrossFit (if it has), and what foods do you rely on most?

Luis- When I started CrossFit I still ate the same things. The only thing I changed was the amount. I was eating less. Now with the nutrition challenge hopefully I will be able to change my diet. 

Natalia- When I first started CrossFit I didn’t change my diet at all. I thought that since I was working out I’d get leaner. I was wrong! Nutrition is actually super important. I am excited to start the nutrition challenge and change the way I eat. One veggie that I love is Brussel sprouts.

8. What advice do you have for our newer members or those thinking about jumping in?

Luis- The only thing I could say to someone wanting to join is to just try it out. I did fundamentals and fell in love with it. Just commit to everything you do and you will do great.

Natalia- CrossFit is amazing and you need to try it. You don’t have to wait to get fit before you start. If you’re gonna do it give it your 110% every day. Don’t get cocky either because CF will put you in your place really fast. Enjoy the workouts. Don’t purposely miss a workout just because it’s hard. Show up and suck it up. Once you’re done be proud because you just finished that shit. 

Thursday, 1/31

WOD:
4 RFT
3 Handstand Push Ups
6 Devil’s Press (50/35)
9 Pull Ups
12 Box Jumps (24”/20”)
15 WB Walking Lunges (20/14)
 
L2: Box Pike Push Up & D Press 35/25 & Jumping Pull Up & Lunge 14/10
L1: Scale as necessary

Wednesday, 1/30

WOD:
AMRAP 18:
21/15 Cal Air Bike/Row
3 Rounds of “Cindy”
5 Squat Cleans (185/135)
 
L2: Squat Clean 155/115
L1: Scale as necessary

Tuesday, 1/29


WOD:
25-20-15-10-5:
Box Jump Overs (24″/20″)
Toes to Bar
 
Directly Into…
 
5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)
 
L2: BJO 20”/16” & Knees to Chest & HPS 65/45 & WB 14/10
L1: Scale as necessary
 
Cash-Out:
Accumulate 2:00 in hollow hold
Accumulate 2:00 in superman hold

Monday, 1/28

WOD:
For Time:
1,000 Meter Row
 
Directly Into…
 
3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)
 
L2: Barbell 115/75
L1: Scale as necessary

Saturday, 1/26

WOD:
5 Rounds, On the 5:00:
5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)
5 Dumbbell Hang Clean and Jerk, Right Arm (50/35) 
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-Ups
15/12 Calorie Air Bike/Row
 
L2: DB 35/25 & Jumping CTB
L1: Scale as necessary

Friday, 1/25


Skill: Clean and Jerk

WOD:
In a 15 Minute Window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)
 
In Time Remaining…
 
Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk
 
L2: BJO 20/16 & Front Squat 115/75
L1: Scale as necessary

Thursday, 1/24


Strength: Bulgarian Split Squat
2 X 15 Per Side
**Moderate Weight

WOD:
8 Rounds for time:
5 Ring Dips
10 DB Walking Lunges (50/35)
15 Ab Mat Sit-Ups
20 DU’s
 
L2: Walking Lunge 35/25 & 2:1 SU
L1: Scale as necessary

Wednesday, 1/23

WOD:
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
**Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
**Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
 
L2: Wallball 14/10 & Deadlift (155/115) (185/135) (225/155)
L1: Scale as necessary