CrossFit Victoria workout of the day, Fitzroy, Melbourne

The Winter equinox has been and gone and we’re officially heading towards summer (the rain tells a different story). We’re well and truly into competition season with many of our athletes taking the opportunity to sheow the wider CrossFit community just exactly what they’re made of.   CrossFit Victoria has seen some incredible results as well as our fair share of podium finishes – way to go guys!

Everyone in the gym has been showing amazing efforts over the last month. Through rain, hail and shine, you’ve battled through it all and put up some amazing numbers in the process.

However, one athlete has really stood out this month and without further a do… it’s time to crown SHANE MCCARTHY as July’s Athlete of the Month! Shane has been smashing it in the gym and recently killed it at the Moorabbin Megabowl3 against some fierce competition!

If you’re a morning regular you will undoubtedly know Shane.   He is usually the first through the door and the first to instigate something burpee related! He always turns up to classes with a smile and enthusiasm, which is something coaches genuinely appreciate.

Head Coach Amelia said: “There is nothing better than having your first member of the day, which is usually Shane arriving at 5:45, coming in with a massive smile on his face and ready to smash out the WOD.”

“Shane is also a massive member of our community. He is always happy to offer support and encouragement and cheer people on when they are smashing out a tough WOD.”

Shane’s encouraging and positive attitude was one of the main reasons he was an easy pick for July’s AOTM.

Coach George said; “Shane has been an inspirational member of the morning crew.   “Not shying away from challenges, he drags….. Sorry, inspires others to join him wink emoticon

“Shane is awesome! He is always friendly, encouraging & positive.  He always tries his best and has fun while training,” agrees Coach Chris.

The AOTM accolade also recognises the vast improvement that Shane has made in recent months.

“With plenty of energy from his endurance background (how many people own their own C2 rower?), he has transitioned nicely into becoming a strong and well-rounded CrossFitter. Shane is constantly working on both his strengths and weakness and it’s been great watching him make some mad gainzzz!!!” Said Coach George.

Amelia agrees, saying: “Shane has improved in leaps and bounds since coming to CrossFit Victoria and it has been amazing to watch. Not only has he become much stronger, but his mobility and movement has improved too.”

A sweaty, post WOD interview with Coach B-Dawg revealed the secret to Shane’s awesomeness: “CrossFit’s mantra is ‘constantly varied’ and the only thing that we want to be routine is consistency. Shane is exemplary of that and it’s his consistency that has enabled him to excel to where he is now.”

Shane has been working with Head Coach Amelia to create his own WOD so get ready to tackle that today! (Warning: most DEFINITELY contains burpees!!!).

Congratulations Shane, we’re so proud of you!

Shanes AOTM WOD

A]

15 mins to find 1rm Clean and Jerk

B]

10 KB full snatch @24/16kgs single arm (scale: power snatch)

20 Pull ups

30 KB farmers carry lunges @24/16kgs

40 burpees

50 DU

40 burpees

30 KB farmers carry lunges @24/16kgs

20 pull up

10 KB full snatch single arm @24/16kgs

*20 mins