Athlete Spotlight: Marcie S.

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Hometowns: Mesquite, TX & Hanover Park, IL

Age: 32 (33 in October)

Occupation: I am a Residential Counselor. I work with adults with mental illness.

When did you first start CrossFitting?
October 2013

When did you first start training at CFC?
October 2013

Favorite WOD:
I like most workouts with Olympic Lifts.

Least Favorite WOD:
It depends on the day. If I am feeling off, any workout can turn into Hell.

Tell us about your sports & fitness background.

I started to get back into shape in my mid to late twenties. I was falling into some very bad eating habits and not really working out at all. My Mom and I used to see personal trainers. It was a good way to whip ourselves into shape. It became too expensive but I tried to stay on track by running, and strength training on my own. When I found CrossFit, I was looking for a better way to train for obstacle course races. I feel like I am in the best shape of my life and improving every WOD. I have off days but am able to learn from them and move on.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?

My first workout involved lifting. I think I wanted to add weight. I liked that it was challenging. I needed something to push me to new athletic heights. I knew I was on the right track.

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)

I am stronger and just feel better in general. I have seen improvement in my running since starting CrossFit. Running is still a challenge for me some days but I definitely see an improvement overall. I love that I am getting stronger. It feels so good! It is a confidence booster! CrossFit has also helped to reduce my stress levels at work.

Any advice for people just getting started?

Don’t let a bad WOD stop you or slow you down! Sometimes you just feel off and that’s okay. You will rock it out next time. Those bad workouts are still workouts. Learn from your mistakes and move on! It is going to be difficult sometimes but the hard work pays off! Stick with it! You will be surprised at what you can accomplish! Also, don’t push yourself too hard. There is no shame in taking a break every once in a while. Your body will thank you!

What are your hobbies, interests and/or talents outside of CrossFit?

Traveling, Reading, Running/Obstacle Course Races, Playing Guitar, Music, Science, Helping Others, and Spending Time with Family


“CrossFit Total”

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“CrossFit Total”

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Drink up!

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Since it’s going to get really hot over the next few days I want to send out a reminder about proper hydration. Most people are not properly hydrated, couple this with high intensity workouts in extreme heat conditions and it could be dangerous. In normal conditions you should drink at least half your body weight in ounces of water per day. If you work out on top of that, you have to drink more! Coffee, tea and other soft drinks don’t count. So drink water and lots of it!


Pull!

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Three rounds for reps of:
Pull-ups, 1 minute,
Sumo deadlift high pull 75/55 lbs, 1 minute
GHD Sit-ups, 1 minute
Row for Calories, 1 minute
Rest 1 minute


Jump & Lift

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Three rounds for time of:
275 lb Deadlift, 10 reps,
50 Double Unders,

Post:
Muscle-up practice


Forever 2k

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Three rounds for time of:
1000 meter Row,
1000 meter Run


Team Workout!

Team Workout For time:

1: 50 meter Walking Lunge with a Medball, then 50 meter Sprint,
2: Plank hold
Then switch roles,

1: 50 meter Bear Crawl with a Medball, then 50 meter Sprint
2: Plank Hold
Then switch roles,

1: 50 meter Medball Hurl and Broad Jump, then 50 meter Sprint
2: Plank Hold
Then switch roles

1: 50 meter Bear Crawl, then 50 meter Burpee Broad Jump
2: Plank Hold
Then switch roles

Post:
Hooverball!