Member Spotlight!
We are so excited to announce Mac DeCaprio as February’s Member of the Month! Since Mac joined Crossfit Southie back when Brick closed, he has really become a staple in this community. We can always count on Mac to show up to classes – even if the gym is shutdown and it’s below freezing – with a smile on his face…..that brings a smile to all of our faces!
One of the friendliest guys in class, but also one of the hardest workers as well. Not only can members count on Mac to be a friendly, helpful face but coaches can count on Mac as well – he went above and beyond when he showed up on that hot summer day to help us lay out the mats for outdoor classes. Mac deserve some recognition for how much he contributes to this community:) Read more below to learn a little more about Mac DeCaprio!
Profession:
Regional VP for CNL Securities
When did you start at Crossfit Southie?
November 2019. My first two WODs were the Thanksgiving day WOD with Goose, and rowing Cindy with coach D.
What is your Favorite movement and WOD?
I like the powerlifting movements squat/bench/deadlift. The longer cardio WODs with squats, deadlifts, wallballs are in my wheelhouse.
Which Class do you Frequent?
Morning classes usually, or 11am.
What has been your biggest accomplishment so far?
Getting better at the gymnastic movements like HSPUs and Muscle-Ups.
I also enjoy learning more about nutrition. I follow RP – and that has made my workouts and recovery better even as I get older.
What are your Fitness Goals?
Get jacked, but also not blow out my jeans. Getting better at the Olympic lifts would be cool too.
What is your Favorite Part of Crossfit?
The CFS community. The other members are awesome and push me to work out hard. There are so many times I finished a WOD thinking I crushed it, and there are still 10 people who beat me. Crossfit has somehow made me enjoy pain and losing which has got to be pretty special, right?
How did you get involved in CrossFit and what was your first WOD/experience?
I joined Crossfit Brick back in 2015. My work friends convinced me to go since I always talk about lifting. I remember warming up with the 33lb bar and was exhausted. The coach made fun of me and gave me a 45lb bar after. Definitely finished last in the WOD but was hooked and signed up the next day.
What are your hobbies outside of CrossFit?
Getting outdoors, and sports radio consumes more of my life than I’d like to admit. Hopefully hanging out with people in real life again soon.
What’s a “Fun Fact” about you?
I’ve been a Big Brother as part of Big Brother Big Sister since 2010. Now that my little brother is almost 21, I am looking to start up a new friendship. It has been an amazing experience and I’d highly recommend anyone that is curious to learn more to check it out or ask me about it.
What did you do for exercise while CFS was closed during quarantine?
Did some noon pop-ups and some suburban workouts. Not ready to leave Southie anytime soon.
Warm-up
2 Rounds
Bike** 7|5 Cals – Just Legs
Bike 7|5 Cals – Just arms
Bike 14|10 Cals – Legs and Arms
10 reps of Squat Therapy between Rounds*
*2nd Round replace Squat therapy with…
5 Front Squats at a 3-1-3-1 tempo
6 Box Squats
**Schwinn/ C2 – 10|7 & 20|15
Mobility
Quad Roll
Hamstring Roll on the Box
Strength
E2MOM12
Box Squat
3 Reps
WOD
20|15 Calorie Bike
21 Front Squats 135|95
20|15 Calorie Bike
15 Front Squats
20|15 Calorie Bike
9 Front Squats
*Schwinn/C2 = 30|22
Level 2 – 115|75
Level 1 – 95|55
ADV – 185|125
Extra Work
EMOM 16
- 10 Bulgarian Split Squats Right
- 10 Bulgarian Split Squats Left
- 10 Anchored Weighted Sit Ups*
- 5 Weighted Pull Ups with a 1s Pause at the top
*Can anchor feet under a DB