Coach’s Corner
It’s that time again to highlight one of our amazing leaders! Check out our interview with Coach Steve Foster!
Years as a crossfitter?
I’ve been doing CrossFit for about 10 years (wow, sounds crazy to say). Started at CrossFit Providence in the glory days.
Classes you currently coach?
Right now I coach Monday mornings, Wednesday midday, and Sunday mornings. Coaching allows me the opportunity to interact with people from all walks of life. I’m constantly learning in the process of teaching. It’s a wonderful combination.
Favorite WOD and Movement?
Hero WOD Holleyman and my favorite Movement is Swimming. I also specialize in coaching the Olympic lifts.
Athletic Background
I played a ton of different sports growing up, a lot of swimming, football, and lacrosse. I played football at Dickinson College. The sport was incredibly formative and taught me responsibility, teamwork, and focus. I’m keen to try new sports, especially water polo and triathlon.
Any advice for Newbies and/or Veterans?
First: Start where you are, do what you can. Mastery is built on the foundation of millions of simple, perfect repetitions
Second: establish a lifestyle with habitual deep sleep, good nutrition, exercise, meditation (or something meditative), and quality time with loved ones. Everything else is secondary.
Fun fact most people don’t know about you
I have a real travel bug and have the constant urge to explore somewhere new without solid plans. Also: Ben & Jerry’s is magical and I’m dangerously addicted.
What do you enjoy most about the CFS community?
I’ve visited and worked at a lot of different places over the years, and our community in South Boston is really special. It has the right qualities of a “home” – welcoming, challenging in all the right ways, and wholesome. I knew it was a place I wanted to train and work the moment I walked in the door.
Warm-up
Partner Up!
P1- Row 500m
P2- AMRAP
5 Scap Pull Ups
5 Inchworms w Pushup
5 Moon the Sky
Switch
P1- Row 500m
P2- AMRAP
5 Kip Swings
10 Scap Push Ups
15 Jumping Squats
Switch
WOD
At 0:00
Row 1000m for Time
7:00-14:00
AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
14:00-15:00
Rest
15:00-25:00
1RM Clean & Jerk
Level 2- (95,55), 7 Pull-ups
Level 1- (75,35), 5 Pull-ups
Extra Work
3 Rounds
5 Bench (185/115)
20 Cals Erg
5 Bench (185/115)
20 Cals Erg
5 Bench (185/115)
Rest 3 minutes between rounds