We are proud to claim that Pam’s CrossFit roots sprouted here at The Hut… and she has grown into a full-on oak tree over the last 3 and a half years. She brought with her a background in swimming and cheerleading *(read: competitive, physical, and moderately outgoing!) and more interests and hobbies than any human I know. From what I’ve gathered over time… she can renovate and decorate a house, throw some amazing pottery, take care of horses, do triathlons, knows a ton about vintage cars and NOW she coaches at 1* CrossFit in Rhode Island. Pam went through our very own coaches-prep program, got her Level 1`Certificate about a year and was getting ready to complete our internship about the time Covid hit. Coincidentally, that was at her 3 year CrossFit anniversary and she has spent the last 6 months in training- both to become a coach AND her own physical training in her home gym (via many of our ZOOM classes!) and then at One Asterisk. She packed on the muscle and then joined the staff at 1*. We can’t wait for them to use the pic below in her coaches’ bio!
Jeez, and some people wonder why we do the sumo deadlift high pull… well, THIS is why 😉Wednesday’s WOD at 6, 7, 9 and 10am then again at 4pm
Deadlift
3-3-3-3-3-3-3
Post new 3RM
Intended Stimulus
The goal for today is to find a new 3RM touch-and-go deadlift! Much like yesterday with the calorie sprints, there is going to be a lot of rest, and you should take it! Unlike yesterday’s calorie sprints, the rest you take today will allow you to recover in a way that you may not necessarily FEEL, but you need it nonetheless! After the warm-up and skill work, you’ll do 7 sets of 3 reps, resting at least 3 minutes between sets, maybe more between your last few. Today is best approached with an end goal in mind, rather than just wandering to something ‘heavy’. This will allow you to make a plan backwards from your final set.
