Indoors
Member Spotlight!
We’re ecstatic to announce Lisa Arredondo as our member spotlight for this month! Every time Lisa walks through the doors of CrossFit Southie, she’s ready to put in the work with the best attitude:) Cherry picking is a foreign concept to Lisa – she intentionally works on weaknesses by coming on the days where the workout may highlight some weaknesses! She also goes out of her way to come in for Oly classes to go that extra mile in improving her technique!
Not only is Lisa’s work ethic exemplary, but so is her bright shining personality:) If you’ve ever taken a class with Lisa, you know that she is the kindest, most genuine person. Lisa goes the extra mile to make new members feel comfortable and cheers on everyone throughout class!
Everyone should try to be a little more like Lisa:) To learn a little more about Lisa, read her interview below!
Name:
Lisa Arredondo
Profession:
Crisis Risk Management
When did you start at Crossfit Southie?
I joined in September 2020, but barely came. I started to come full time in May 2021
What is your Favorite movement and WOD?
My favorite movement is deadlifts, and so far my favorite WOD is DT – it combines the three movements I like the most and it goes in quick short bursts of each movement so you don’t really have time to think about it.
Which Class do you Frequent?
Typically the 6am class and then the 12pm if I am lazy
What has been your biggest accomplishment so far?
My biggest accomplishment so far has been my commitment to regularly coming to class each week. I would not have progressed in my conditioning/strength/weight loss goals without showing up each day and putting in the work. Each day I remind myself that I am now moving weight or doing movements which were impossible for me 6 months ago and it motivates me to keep showing up and moving forward in small steps.
What are your Fitness Goals?
I have a few goals for the remainder of my full year at CFS. I would like to do the following:
a.) Complete a 10k
b.) do a pull-up unassisted -then get a set of them
c.) Introduce my toes to the bar
d.) Continue on my weight loss journey
e.) I started my first hero WOD journey with Murph last year and I would like to finish this 1st year with scaling less (i.e. running the full mile portions each leg versus the rower and doing banded pull-ups versus ring rows.)
What is your Favorite Part of Crossfit?
Without question, it has to be the CFS community. The coaches and the members have to be the most welcoming and encouraging group of people I have had the pleasure to meet. I don’t think I would have stayed as committed as I have been without this crew. The days that I am dying during a WOD and just want to quit, this crew has been there cheering me on and telling me that I can do it. They not only have your back when you need it but they help pull you along and get you to the next level.
How did you get involved in CrossFit and what was your first WOD/experience?
I had joined CFS years ago prior to moving to Florida, what made me decide to join initially was that I wanted to increase my endurance and my strength, and the crossfit community seems to be the type that would help me achieve those goals. When I moved back, I really needed to get back to a healthier version of me, and I knew that CFS would help me get to that version. My first hero WOD was Murph, that was a great… Welcome to CrossFit.
What are your hobbies outside of CrossFit?
Hiking, Snowboarding, Surfing, playing Australian Rules Football during non COVID times, traveling.
What’s a “Fun Fact” about you?
During a really terrible WOD… I sing the “I’m A Toys R’ Us kids” commercial in my head. I did the Running of the Bulls for my 40th.
What’s one piece of advice you would give to anyone new to the gym/ CrossFit?
It is all scalable. Don’t be intimidated by a WOD, you can scale it to your abilities and still get a great workout. Also, trust in your community, they will help you all along the way.
Warm Up
In 8 Mins
800m run
-Then AMRAP-
-10 Shoulder Activators
-5 Burpee to Target*
-10 Hanging Hip Touches**
-5 Front Squats
-5 Strict Press
-5 Thrusters
*Target = pull up bar – guys on high bar, ladies on low bar
**hands together – can scale to hanging shoulder taps or simply shifting weight from one hand to the other without leaving the pull up bar.
Mobility
Hamstring Stretching
Lat Stretching
Accessory
As a Group:
-10 PVC Banded Pull Downs*
-10 Kip Swings – Focus on Tight Feet Together
-5 Quarter/ Half Pull Ups**
WOD
In 8 Minutes Complete
1200m Run
-Then AMRAP-
10 Pull-ups
10 Thrusters 95|65
Rest 2 Minutes
In 8 Minutes Complete
800m Run
-Then AMRAP-
8 Chest to Bar Pull-ups
10 Thrusters 95|65
Rest 2 Minutes
In 8 Minutes Complete
600m Run
-Then AMRAP-
6 Bar Muscle-ups
10 Thrusters 95|65
Running Subs =
Row – 1500m, 1000m, 750m
Bike – 2 Miles, 1.5 miles, 1 Mile
Level 2 – 75|55; Ring Rows/ Pull Ups/ Chest to Bars
Level 1 – 55|35; Jumping Pull Ups/ Ring Rows/ Pull Ups
ADV – 115|80
Extra Work
Work up to a heavy weight for the Complex
1 Squat Snatch
1 Hang Squat Snatch
1 OHS