As a child, Michael was a bit pudgy and slow. Growing up in Maryland meant
lacrosse was in the future. In about 3rd grade, Michael began swimming, playing
football, and lacrosse. Participating in those sports meant he got faster and
leaner, but he was not very graceful. In high school Michael continued
football, lacrosse and swimming with football being his favorite. However, in
his senior year of High School, he tore all the ligaments in his right knee and
was told he would be lucky to walk again. Surgery was scheduled the day after
the injury, and Michael lost 20 lbs in 4 days. The remainder of the year was
spent in rehabilitation learning to walk again.
it was off to Drexel. Michael’s priority was not academics, hence ballooning to
205lbs and the struggling to stay in shape; off to the real world and work. Fortunately,
he had a boss that dragged him to the gym by his ears and he was able to get
back into shape but it wasn’t enough. Fast forward to 2017 and a trip to the
doctor – high cholesterol and build-up in his arteries. This discovery encouraged
him to make some drastic changes. May of 2017, Michael made the call to Vinny,
who told him come in for an evaluation. After the first WOD, Michael was
hooked. He could barely move, required a great deal of coaching, and lots of
time with the PVC pipe but slowly progressed. The sense of community and
encouragement from everyone was intoxicating, especially the 6am crew, and all
the coaches are supportive patient. After a workout on Friday or holiday, you
feel like you are in Dom Toretto’s backyard for a BBQ and Corona. Michael’s
vitals are now normal and all is well so that he can spend more time on the
boat with his wife and embarrass his 3 kids.
Gearing up for this week, here is what you need to know about the Open! On Thursday night, CrossFit will announce this weeks workout, 19.1. CrossFit affiliates all over the world will be participating by completing the workout over the weekend. This year at Thermal, we’ll be doing the workouts on Friday during class times. This means that if you come to the gym on Friday at any regular scheduled class time, you’ll have an opportunity to complete the workout. If you are not doing the Open, but come in on Friday, the workout of the day will still be the Open workout, thus – you might as well do the Open and get in on the fun!!
6am and Noon classes will function as normal, expect to get in and out within an hour.
Evening classes will run on a rolling heat style and we will have a heat sign-up sheet for organization.
Here are some previous links about the Open that have been posted over the past few weeks.
If you’ve been keeping up with our posts about the Open, hopefully you’re getting excited, if you’ve missed some of the content, check out this post. Our Facebook page also has a few videos you can watch to get the gist of whats going on. For right now I wanted to let you know where we are with regard to teams. As you know this year we’re making the Open about fun and community with less emphasis on making it to regionals (which don’t exist anymore…tear).
Choosing teams is always a sensitive issue, but here at Thermal, we’re taking that right out of the equation; here’s how. Since your value as a participant is largely based on your ability to have fun, complete the workouts and show team support, randomizing teams from the outset is best. No one gets picked last, there are no clicks formed or people left out. That being said, you can still earn additional points for your team by crushing workouts in the Open. I’m all about inclusiveness but….it doesn’t suck to be good at CrossFit AND an awesome team player!! This methodology allows each teammate to have substantial impact regardless of ability.
We’ve selected 5 team captains for this event. Each team captain is a CFT veteran who showcases the ability to have fun, lead others, and drive the spirit of the Open. Congrats to Danielle Kugler, Ben Morosse, Colleen Hennessy, Mike Lanasa and Kevin Connolly. Thermal’s “Fire Breathers” have also been pre distributed to even things out in terms of performance. If you’ve competed in multiple CF competitions, multiple Open Seasons, and can likely complete every movement we could see in the Open, you may be on this list.
The Draft will consist of taking everyone who initially signs up and placing them on teams at random. You are under no obligation to officially register for the Open on the CrossFit Games site to be part of this intramural event. Basically, if you plan to try even one Open workout, or you plan to be at the gym on any Friday in the month of March, you should throw your name in, why not, it will be fun, I promise!!
This is where it gets fun. After the initial draft is over and the teams are populated, teams may begin to recruit from the remaining membership base. For example lets say after the initial draft Ben’s Team – “Benny and the Jets”, sees Dave Root and Dan M hanging out doing some rowing after class, Ben, or anyone on Ben’s team can say “Hey Fellas, care to join Benny and the Jets and have a kick ass time for the Open this year?” If Dave and Dan say yes then they are in, Ben simply adds their names to the Google Sheet. Since you earn a point for each member of your team that completes the workout the bigger the team you have – the better! I will put some limits in place as needed so we don’t have major lopsided numbers. More to come…..
Erin has a background of playing team sports such as basketball and softball all the way through high school. After that, she participated in recreational team sports, took up distance running – completed the Philadelphia marathon in 2012, and participated in cardio-focused group fitness classes. Erin was interested in incorporating more weightlifting into her workouts and decided to give CrossFit a try.
Erin joined Thermal, her first CrossFit affiliate, in October 2017. Since joining, she has benefited from learning more about weightlifting, resulting in improved technique and increased strength over time. She loves the challenge of the WODs and the great community atmosphere! Over the last few months, Erin was excited to PR her deadlift and complete a strict pullup and kipping handstand pushup!
Erin wants to thank all of the coaches and community members of CrossFit Thermal for the motivation and support to break through barriers and help achieve her goals!
For our newbies out there, the CrossFit Open consists of 5 workouts spread across 5 weeks that aim to find the fittest people in the world. Last year over 429,000 people participated in the Open. I know many of you will ask yourself, “Why should I do the Open? There’s no way I’m the fittest in the world.” For 99.99% of us, that is true and that’s why we are running the Intramural Open! In the Intramural Open, you’ll have the ability to contribute to a team every single week no matter your score. Go above and beyond in your spirit or performance and you can contribute even more. Most importantly, it’ll be the highlight of fun and community in our gym. So what exactly is the Intramural Open? It all starts with you registering for our Intramural Open via the link we will provide. As registrations roll in, we will choose some of you awesome and fun folks to be team captains. A few weeks before the Open begins, we will have our first amazing event…Draft Night! This is where teams and athletes find their match. Now don’t worry about being last pick – we have a fun way of doing it and it does not involve picking someone last based on skill. While the draft is awesome, the real fun begins post draft night…recruiting season. You see, each week during the Intramural Open, your team earns a point for every person on the team that completes the workout and submits a score. Which means…the bigger the team, the bigger the score. So in the weeks between the draft and the first workout, your team actively recruits other athletes at our gym that haven’t signed up. You can bribe, beg, or do what you have to do to show them your team wants them the most! Once teams are set and workouts begin, it’s quite simple. You earn a point for your team by simply doing the workout and submitting your score. If you place top 3 in your division for a workout, then you earn 3 more points. If your team brings the most spirit in any given week then your team receives 5 extra points. So, say you aren’t the best athlete in the gym. No big deal. Complete the workout and bring tons of spirit and you might make the biggest point contribution in the gym! Folks, it’s totally normal to be a little nervous. But then again, you were all super nervous the first time you walked through our doors and you know how well that worked out. So make the leap, trust in us, and get ready for an amazing time!
On Saturday February 9th, we’ll be offering 2 amazing gymnastics seminars right here at Thermal. We’ll be bringing in two accomplished coach / athletes in the sport of gymnastics and they will deliver a hands on clinic on “All Things Handstand”
The day will be split into two classes, one focusing on the basics, and one designed to improve the more advanced skills. Check out the details….
CrossFit Thermal is happy to announce the “Committed Club”. With the New Year upon us we sometimes like to take stock of our lives in different ways. Sometimes we reaffirm our dedication to certain aspects of life, and other times we eliminate bad habits or influences that have effected us over the past year.
In an effort to help you stay on track and also to celebrate those who are, we are starting a Committed Club. Each month starting now, we’ll be calculating attendance on a monthly basis. If you make it to class a minimum of 12 times in a month, you’re in the club! Club members will be entered into a monthly drawing for free swag and you’ll be part of a crew highlighted for that particular month. In order to be considered in attendance, you must be signed in for the class (not just reserved) and you must record a result for the class.
Too often we get hung up on PRs and performance results. Its time to take a step back and realize that whats missing isn’t more weight or faster times, its simply more dedication and consistency.
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
1 Bar mu
2 Burpees over the bar
3 Box jumps (24/20)
4 Dumbbell snatches (50/35)
6 Thrusters (115/75)
7 Kettlebell swings (70/55)
8 Back Squats (115/75)
9 Toes to bar
11 Hang clean and jerks (115/75)
12 Handstand Push-ups