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June 15, 2015


June 15, 2015

Member Spotlight – Lisa Jess 

Lisa has been with CFVB for a year, but she started CrossFit while living down in the Keys. Don’t let the quiet demeanor, coiffed blonde hair and pink clothes fool you, she’s got a mouth like truck driver and a sharp wit to boot (see below)! Since walking through our doors, she has competed in the CrossFit Open and also participated in our annual Eat Real Food Challenge, where she successfully kicked a fierce gummy bear addiction. She has since coerced her husband, PJ, to the dark side, when he joined the gym six months ago! Fun, warm and an accomplished horse-woman…here’s more about Lisa:

Occupation: Realtor

Family: Husband, PJ and three-year-old daughter, Tallulah Belle, along with two dogs, two cats and two horses!

Favorite CrossFit movement of workout: “At the end, when I move out the front door. It’s really what I’m best at.”

Favorite cheat meal: sushi, Thai food and hot sake. Followed by handfuls of Sour Patch Kids or Harbo Gummy Bears.

Hobbies: Horseback riding

Little known fact: “I suffer from a very off-the-wall sense of humor and constantly have jokes running through my head – most of them are offensive. People are generally shocked or appalled when they actually get to know me. It is a tremendous burden. Luckily, I have managed to scrape together a somewhat normal decoy personality that I use for business, doctor’s appointments and 6:30 CrossFit.”

familypic2 LisaPic


Also, Fresh Meal Plan will be here today sampling food, etc.!

Workout of the Day
Barbell warm-up/drills (trainer-led)

Every 2 minutes for 14 minutes/7 sets:
1 Power Clean + 1 Front Squat
– 75-95%

Back Squat 5×2 @ 80%

4 sets of:
3 Weighted pull-ups (strict, no kipping)*
– rest 60 seconds
10 inverted bar rows
– rest 90 seconds
*Scaling options for weighted pull-ups: pull-ups in a band or eccentric (negative pull-ups)

500 Meter Row @ 80%

rest as needed

500 Meter Row @ 100%

Post your scores to the Whiteboard.

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