Dec 27th, 2013
We are honored to announce Heather Wojcik as our member of the month! She is our very first Burnt Toastie Member of the Month. For those of you a little puzzled, our Burnt Toasties are our members that follow the competitor level programming in preparation for competition of all types- whether it be local, internal, the Open, Regionals, etc.
Heather has been such an integral part of the Crossfit Southie community since she first joined in May 2012. Having been here for just a few days, Heather came to the Regional competition all weekend long to cheer on the Crossfit Southie team to their 3rd place finish. We’re convinced that that experience encouraged her to bump her membership up to unlimited after just two short months here. She is the perfect example of what hard work and determination can accomplish. Don’t let her guns scare you – Heather is by far one of the sweetest souls that you will ever meet. Very caring and giving- always willing to help out in any facet – whether it be volunteering to help out during one of our events, donating gifts towards the local toy drive, or simply by showing up to nearly every competition to cheer one whichever one of our members may be competing. She’s done it all and that’s why she stands out from amongst the rest. Get to know why we love Heather so much by reading her bio below, and make sure you give her a big high five the next time you see her at the box!
I am extremely honored to be chosen as Member of the Month. I want to thank all of the coaches for their support. In particular, Haley and Amy. They are always there to talk some sense into me when it’s needed. I have met some of my best friends here. Amy and Goose – You really have built a second to none community. Thank you.
How did you get involved in CrossFit?
A year before I joined CrossFit Southie, a friend told me about CrossFit and the workouts he did. I have always been an active person who was convinced my workouts of running, step class, spinning and lifting weights was the only way to go. I hit a wall with my routine when I noticed I was seeing little to no strength gains and was bored going to the gym. I bit the bullet and contacted my friend for CrossFit recommendations in the Boston area. He recommended CrossFit Southie. I wish I would have taken his advice and started sooner!
What was your first WOD/experience?
I still have my first WOD written down! It was 5 rounds of 20 box jumps, 15 power cleans, 5 wall climbs and 1 rope climb. I remember thinking “Am I really going to climb a rope?” The wall climbs were a joke that day. I substituted them by doing a high plank against the wall; we all start somewhere! It took me a long time not to cringe every time wall climbs came up in a WOD. I still remember thinking that I couldn’t believe how I thought I was “in shape” but was dying during the workout. I didn’t finish the workout before time expired, but I was determined to come back and see what else I could do. I would love to re-do that workout some time, who’s in?
When did you start coming to CrossFit Southie?
At the end of May 2012.
Is this the first CrossFit you’ve worked out at / how long have you been CrossFitting for?
CrossFit Southie is the first and only box I looked at, and have now been here for about a year and a half.
When did you realize that CrossFit was right for you?
I knew CrossFit was for me when I went to watch the CrossFit Games Regionals in 2012. I was about a week into my membership, and had just completed a Saturday partner WOD with Sarah Brand. After, she asked me if I wanted to go watch the Regionals. That’s when it hit me how different CrossFit gyms are from other gyms. I had just met Sarah that morning, and she invited me to tag along with her! I had no idea what a CrossFit Competition was, but it sounded fun. When we arrived, I remember thinking I had never seen such a fit crowd in my life. Everyone was so friendly, and cheering on our team was so fun. At that time, I didn’t even know the movements they were doing, but I was so impressed watching all those amazing athletes compete! I was so hooked that I came back to watch the entire weekend. That’s when I knew I wanted to do my best at this sport.
What are you short-term and long-term CrossFit goals?
Short-Term: Improve my conditioning after taking a dip during the strength and Oly cycles; Get a ring muscle-up; Place higher in the Open this year than I did last year.
Long-Term: I joke with my friends that I am training to qualify for Regionals in the Master’s Division in a few years. I am more than half serious. I also want to continue improving my mobility, especially in my hips and shoulders. This is a constant battle and is my biggest weakness in some movements.
What is your biggest accomplishment?
Conquering Double Unders! 6 months ago, I never thought I would ever get them. Everyone always said, “one day, they just click”, and they did! I am also excited at the strength gains I made during the strength cycle. Freestanding handstands are another fun movement I like that I can do now, I couldn’t even do those as a kid!
What is your favorite / least favorite WOD/movement?
My favorite movements and WODs are: Front squats, Squat cleans, Chippers, and any kind of partner/team WODs.
My least favorite: Overhead Squats. Mostly because of the mobility issues I mentioned previously. When I first started, I had so much trouble with just the 15lb bar. They still give me a ton of trouble when they get heavy, but I am making progress!
What do you do for a profession outside of CrossFit?
I work in HR for Walgreens Pharmacy. I provide leadership development and operations training to a territory of 37 locations. Essentially, I am a teacher for adults! I am in the car a lot, hence my lack of hip mobility!
What are your hobbies outside of CrossFit?
When I am not at CrossFit (which is not often), I cook, ski, and chair the volunteer committee for the American Diabetes Association STEP OUT walk.
Do you eat Paleo or Zone? What is your favorite paleo/non-paleo meal?
I have been consistently eating Paleo since June of 2012. If you ask any of my friends, I am very strict with my diet. My favorite Paleo meal right now is chili. I love sweet potatoes and avocados. My favorite non-paleo meal is sushi. I just added that back in occasionally since the strength cycle.
1. I have been with my company for almost 17 years!
2. Not really fun, but I have not had one bite of cheese since I started Paleo in June 2012. This means I have not had pizza in that long. I have not missed it because I think I’ve forgotten what it tastes like!
3. Tom Bavin gave me the nickname H-Dub and I thought it was because I couldn’t do double unders, but really it’s because my last name begins with a “W”. I think Chuck is the only coach that calls me that.
Schedule Today – Classes will be held at 6,7,9,11,12,4,5,6. Competitor classes will be at 6am & 12. The gym will open at 530am for those of you that are working and need to get in early.
Work up to a 3 Rep max
Squat Clean and Jerk
In 2 minutes complete
AMRAP Double Unders
Rest 1 minute
Level 1- 200m row/singles