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Well if the photo above doesn’t give it away, the CrossFit Maplewood Athlete of the Month is… Scott!! The CFM coaches and I couldn’t be any more excited and proud to give this award to Scott, and to recognize him for how far he’s come in his fitness journey. Scott stepped in our doors in December very unsure of himself and his capabilities, and whether or not he’d be able to get through a CrossFit workout. He was rather apprehensive, and like many of us tend to get whenever we try something new, he couldn’t get out of his own head.

Fast forward a few short months later, regardless of how he felt Scott consistently showed up, day in and day out. Next thing you know, Scott gets his first strict pull up, then his second, and he’s gotten noticeably leaner while putting on a couple pounds of muscle. The one thing that hasn’t changed in Scott from his first WOD with us ever to now, is that he gives it his all every single time. He shows up to class with a great attitude ready to put in work.

As great as Scott’s results are, and how far he’s come, I’m even prouder just to know someone as kind hearted and warm as he. He’s a pleasure to have in class, makes sure to introduce himself to anyone new/ unfamiliar, and has such a big heart. How big you ask? So big that with his niece starting college in the fall, he gave her the first new car he’s ever bought out of college (which was in pristine condition might I add) so that she might have a reliable car to use for the semester. Give this guy a round of applause and a high five when you see him. Congrats Scott, you’re the man.

21 – 15 – 9
goblet squats
sit ups

hip distraction- 2 mins
banded adductor stretch- 2 mins

STRENGTH: Back squat
12 mins to find 3rm, then 3×1 @ 3rm weight.

Tabata: Strict push ups

RECOVERY/ MOBILITY: lizard- 2 mins per side


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WARM UP: 50 Russian swings
SKILL: Deadlift
STRENGTH: Deadlift 8×3 @ 80% or build to a heavy triple. Reset for each rep (no touch n go)
SKILL: Kipping high knees/ knees to elbows

Tabata: Toes to bar/ knees to elbows/ high knees

RECOVERY/ MOBILITY: pigeon- 4 mins


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As per Ben Bergeron of, on the Bergeron Beep Test:

“This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment.

In other words, size, strength, or skill don’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter.

Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think.

Now no test is perfect, and if there is any bias it would be to shorter athletes.

This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.

Basically this is a test of “Whatcha-got?””

WARM UP/ SKILL: Thruster & kipping pull up
shoulder distraction- 2 mins
banded/ weighted squat hold- 2 mins

Bergeron Beep Test
EMOM til failure:
7 Thrusters (35/ 25kg)
7 Pull-ups
7 Burpees


A scale: 6 reps of each
B scale: 4 reps of each


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WARM UP: 10 min to complete
750M row  then quality AMRAP of:
20 Russian swings
10 Deadlifts (Bar, PVC, KB, single leg KB)
5 Frankensteins per side


4 rds:
In 5 mins, row 500M.
Once complete, you have til the end of the 5 mins to rest.
Rinse and repeat 4x.
*Score is SLOWEST time out of the 4 rounds.
(compare to 011217)

STRENGTH: KB front squat 6×6


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WARM UP: 1/2 tabata MB clean then 1/2 tabata BB clean
MOBILITY: lizard- 2 mins
SOFT TISSUE: lat smash- 2 mins
SKILL: Clean

For Time:
Clean (60/ 40kg)
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…