Member Spotlight – Ben O’Donnell!

Apr 8th, 2019

Category: CrossFit

Member Spotlight – Ben O’Donnell!

Ben – Rope Climbs ALL DAY

Members Spotlight!
Please join us in congratulating our newest Members Spotlight for April – Ben O’Donnell!
Ben has been a member for years and since day one has given 110%! He always comes in with a great attitude and open mind to coaching. Ben has done multiple nutrition challenges and succeed with them all. Most recently he completed and crushed the 2019 Crossfit Open! He had an exceptionally great performance in 19.4 with a PR of bar muscle ups in a WOD. We’re looking forward to seeing where his hard work continues to take him and we’re so happy to have him in the CFS community! Check out his interview below to learn more about him!

Name: Ben O’Donnell
Profession: Sales
When did you start at Crossfit Southie? Jan 2016
What is your Favorite movement and WOD?
Favorite movement Snatches. Initially they were tough on my shoulders but as my mobility has improved they have become a lot more fun. Favorite WOD Filthy50. I had never encountered it until we did it in class a few months back and I was hesitant to try the Rx version but did it anyway. It beat the crap out of me but surprisingly I almost finished it under the 35 min cap. Looking forward to doing it again and posting a PR.

Ben – Making It Look Easy

Which Class do you Frequent? 11AM
What has been your biggest accomplishment so far?
It’s taken me a while but I can finally string together a few DUBs. Also, in 19.4 I cranked out 6 bar muscle ups.
What are your Fitness Goals?
Keep coming to CrossFit and feeling great. Running a 5K in sub 8 min miles would be great and maybe a ring muscle up or two. I’d also like to out-ski my kids well into their adulthood.
What is your Favorite Part of Crossfit?
The coaches make it a great atmosphere and that makes coming to the gym a lot of fun. My job can also be stressful and post WOD I feel virtually zero stress.
How did you get involved in CrossFit and what was your first WOD/experience?
I got involved because I wanted to be in better shape one winter for a big ski trip out west. I quickly realized that CrossFit was a lot more than just throwing around weights. The emphasis on mobility and nutrition have made it much more of a lifestyle for me and it’s been such a positive boost to my overall well-being. I honestly don’t remember my first WOD but I do recall coming to the 5:30 class a few times early on and being shocked at the intensity level in the gym at that hour.
What are your hobbies outside of CrossFit? Skiing, Golf, Hunting, DIY Home Improvement

Warm-up
EMOM 6
1. Row 12/10 Cals
2. 12 Alternating Step Ups w/ Knee Drive
3. 10 Strict Pull Ups/Ring Rows

Strength
EMOM10
Deadlift -3 Reps @75%
Straight Sets

WOD
3 Rounds
20 Pull-ups
20 Box Jumps
40/30 Calorie Row

Level 2- 15 Reps, 30/20 Calorie Row
Level 1- 10 Reps, 20,15 Calorie Row

Bootcamp/4:45 Conditioning
4 Rounds
90s work:30s Rest and Rotate
1. Row for Calories
2. Burpees
3. Bike
4. Double Unders/Single Unders
Rest 90s

Set the clock for 1 minute work: 30s rest for 4 intervals and then a 1 minute Rest, and then set it to repeat 4 times. Calories below are for each round

Extra Work
2 Rounds
In 3:00
15/12 Calorie Bike
Then AMRAP Strict Ring Dips
1:00 Rest
In 3:00
15/12 Calorie Bike
Then AMRAP Kipping Ring Dips
1:00 Rest