Saturday – 8.1.15


Spotting and bailing technique, back squats

Partner WOD

4 rounds

100m heavy sled pulls (backward-facing) @ 75-80% bodyweight
30 dumbbell push press @ 53/35 lbs
30 dumbbell hang power cleans @ 50/35 lbs
30 burpees

*1 partner pulls 50m, then trade
*each partner must switch every 5 reps (except sled)



Monday – 7.27.15


Hang power cleans, 3RM


8 min AMRAP

9 deadlifts @ 115/75 lbs
6 hang power cleans @ 115/75 lbs
3 push presses @ 115/75 lbs

*Rx+ 135/95 lbs

-rest 3 mins-

6 min AMRAP

9 deadlifts @ 95/65 lbs
6 hang power cleans @ 95/65 lbs
3 push presses @ 95/65 lbs

*Rx+ 115/75 lbs


Getting to know Groundworks athlete and coach, Katie!

Why CrossFit?

CrossFit is the total package. It’s strength, cardio, gymnastics, mental training, social and emotional support. It’s the total package. Everything and anything you could want. You could have a class of 10 athletes who are striving for 10 different goals (competition, losing baby weight, training for a triathlon) but every single person is becoming fitter.

What type of training were you doing before CrossFit?

Before finding CrossFit, I did a lot of yoga and running. I had run several half marathons, and my present to myself for completing my first full marathon was the on-ramp package of classes at a local CrossFit gym.

And your favorite type of workout?

I love lifting heavy! Deadlifts, squats, olympic lifts, anything that involves grunting with a barbell. It just makes me feel so empowered, and it’s really fun and satisfying to see progress in such a concrete and measurable way.

What are you most proud of, personally, at the box?

I am most proud of how my self confidence has grown and my purpose has changed. Before joining CrossFit, I exercised for the sole purpose of losing weight or being a size 2. My goals have complete changed. I don’t have aesthetic goals anymore, I just care about getting stronger, faster, and healthier. Getting healthy on purpose, and buff by accident!

What is your biggest struggle/what are you actively working on?

Mental toughness. CrossFit is 90% mental, whether its digging deep through a difficult WOD or having the confidence that you’ll hit your next lift. I find that sometimes I let the voice in my head tell me that I can’t do it. I’m working very hard on identify when that happens in a WOD, stop that voice in my head, and focus on breathing and staying positive.

What are your thoughts about Paleo?

I think the paleo diet gives people a great guideline for a healthy way of life for beyond just the foods to eat. I’m a huge proponent of the importance of sleep, stress management, and movement outside of the gym, like walking daily and using a standing desk at work. I think everyone should try a Whole 30 or Lurong Challenge type diet at least once, just to see and feel the difference between how we eat, sleep, and feel on a daily basis. I cook mostly paleo at home but I love to eat, so when I go out to eat, I’ll enjoy a delicious piece of freshly made bread or order dessert at a restaurant without guilt.

What’s your go-to cheat food?

I don’t really like the negative connotation of this term, because I don’t think it’s healthy to associate positive or negative feelings with food. When I’m back home in Chicago, I love going out for deep dish pizza!

What do you like to do when you’re not at the box?What keeps you active and moving?

I love taking my rescue dog, Penny, for long walks by the lakefront or hiking trails with David. Because of the harsh Wisconsin winters, I enjoy being active and outside as much as possible to soak up the sun and nice weather.

What do you have to say about your coaches and fellow athletes at CrossFit GroundWorks?

I came from another CF gym before starting at GroundWorks, and I was blown away at how we were embraced with open arms by coaches and members alike. The coaches here are second to none, and the personal attention they give to each member to ensure everyone is performing at their best.

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Lets Get Physical.

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