Front Box SquatFront Box Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
Fitness / (Performance)17 Minutes
17 Weighted OH Abmat Sit Ups (20/15)
18 Front Squats (115/80)
30 Moguls (DU's)
17 KBWB (35/26)
18 Tuck Ups
Where do we start with Sebo? She's the definition of a team player- not only does she always cheer on and encourage fellow athletes, but she inspires others with her determination and will. It's hard to believe that 2 years ago she had never touched a barbell [wait, WHAT?], and now she's a lifting machine! It just goes to show that hard work, tenacity and an awesome attitude will yield some amazing results. Nice work, Sarah!
1. When and where did you start CrossFitting?
I started CrossFit in January of 2016 at CrossFit New Haven. I had friends that had been doing CrossFit and contemplated joining for a while. I knew that once I drank the ‘crossfit koolaid’ that I’d be hooked, and wanted to make sure that I could afford a CrossFit New Haven membership as a graduate student. Once the new year began and I had planned my finances with CFNH in mind, I jumped in and, as I expected, I drank the koolaid and am not going back .
2. We’re only a few months into 2018- What are some of your new goals for 2018?
My main goals for 2018 are: 1) improving speed on particular movements (burpees, box jumps) as well as transitions more quickly between movements and taking fewer breaks, 2) toes to bar (I’m so close! I can now do toes-to-6-inches reliably), 3) handstand push ups, and 4) chest to bar pull ups.
3. What are some of your recent accomplishments of which you're most proud?
100% I am most proud of getting pull ups (back in November, I believe). After ~2 years of working on my pull up strength (with varying levels of devotion and regularity), getting help with some shoulder pain and strengthening my shoulder muscles (thanks Dr. Greg Hom!), and feeling defeated every time I headed toward the seated vertical station whenever pull ups came up in workouts; it magically happened. I tried doing pull ups in the strength portion of a class WOD, and I could do them! Every WOD containing pull ups I’ve done since has felt more than victorious because I am finally able to do them.
4. Do you adhere to any form of daily/weekly diet regimen to power your workouts? What does your dream cheat meal/day look like?
Right now, I’m not on any particular diet regimen, but I like to stick as closely to paleo as I can. My main victories as far as healthy eating have been: cooking all of my meals at home (eating out only once a week, date night is important), purchasing healthy food from the grocery store (no chips, no soda, limited processed food, no dessert), and getting married (I find it a lot harder to overeat or cheat when I know that someone else is watching).
My main cheat food is Ben & Jerry’s ice cream, hands down. Three of my favorites include: “The Tonight Dough”, “Coffee Coffee Buzz Buzz Buzz”, and “Chocolate Therapy”.
5. Design 2 WODs: 1 that is your bread & butter, filled with your movement strengths; 1 that is all goats (movement weaknesses you feel you need to improve).
Bread & Butter WOD:
12 min AMRAP
40 double unders
10 pull ups
5 cleans 170# / 115#
30 minute EMOM rotating through:
1) 45 seconds burpee box jumps (least fav movement of all time)
2) 45 seconds rope climbs
3) 45 seconds burpee barbell double jumps
4) 45 seconds handstand push up work
5) 45 seconds barbell facing burpees
6) 45 seconds seal walks (I’m still having nightmares from that experience a few months ago)
6. How do you spend your time when you're away from CFNH?
I’m a graduate student at Yale in Computer Science, so most of my time away from CFNH is spent on making robots intelligent in their interactions with humans (human-robot interaction). Right now, I’m running a study in elementary schools with a fellow graduate student where we’ve programmed a small humanoid robot to tutor 4th grade students in long division math problems, giving them the help that they need if they get a question wrong (hints, breaks, worked out examples, etc.).
I also am very involved with my church, City Church, and during the week you can find me attending church services, volunteering at church, and hosting a small group bible study with my husband at our home.
I also love to read. To foster a habit of reading and not watching too much TV, I stopped watching TV altogether about 2 years ago. Last year I read / listened to over 40 books.
Lastly, I love being outdoors and enjoy all of the following activities: hiking, camping, snowboarding, going on walks with friends, biking, and running (most of time).
7. What is one fact that other CFNHers may not know about you?
2 years ago, I had never touched a barbell, a kettlebell, or (really only a few times) dumbbells in my workout routines. During my on-ramp I was beyond intimidated by all the CFNH athletes dropping their barbells, and even asked my on-ramp coach, Jared, how to load a barbell. Now, I can’t get enough of weightlifting. Anytime we’re doing some heavy lifting, especially back squats and cleans, I get as excited as Spongebob Squarepants going jellyfishing.
Weightlifting is the first physical sport / activity that I’ve felt good at. Every other sport or physical activity I’ve tried, I’ve not been particularly talented and mainly just try and survive. One of the reasons I love CrossFit is because there is so much variety in the movements included in workouts, so that each person is bound to have strengths (in addition to their weaknesses). My CrossFit strength is lifting heavy weight and I love every minute of it.
8. Do you have any motivational thoughts or suggestions to folks just getting started at CFNH?
As many people have said, everyone is intimidated and humbled when they first join CFNH. Push through, it gets better.
I would also say that being friendly and making friends is a sure-fire way to enjoy your workouts more and achieve more than you thought you could. Going regularly to 6:30am for the past ~1.5 years and becoming friends (and lifting buddies) with Nadia Abascal have been my best moves in my crossfit experience. Friends encourage you to do more than you thought you could, challenge you to lift as much or go as fast as them, and can give helpful pointers and tips for how you could do something differently. When all of your 6:30am crew is doing RX+, you’re going to do it too.
My last note is that if you want to have the best possible experience at CFNH, 6:30am is where it’s at.
“Reppin CFNH on my husband and I’s honeymoon in Italy hiking the Alps.”