This month’s athlete of the month is… Trish Heatley! As most of you have noticed, Trish is a beast. She is always at the top of the leaderboard, beating the guys even on most of the WOD’s, has competed at two CrossFit competitions, a really hard worker, and a team player. Trish is usually the first if not one of the first to finish the WOD, and you can always count on her to cheer you on as you finish. Whilst most of us are still on the ground catching our breath, she’s often kind enough to help you put your stuff away.
Trish reminds me a little of Sam Briggs, and not only because they sort of sound the same lol, but also because she’s got an insane work capacity. The longer, tougher, and grittier the WOD, the better she does. Trish we’ll miss you and your family, your fierce competitive spirit, your quick witted remarks, and the way you push those around you to do their best. I will not miss however, the “What’s the WOD” ”texts at night when I forgot to post the WOD because she’s a little crazy and NEEDS to know what’s on tap for tomorrow before she hits the bed haha.
I wanted to also take the time to acknowledge her husband, Glyn. Glyn always sticks out in people’s minds as one of the first people to make them feel welcome and at home here at our box. He certainly was for me as well. Glyn is that guy who waits on the sidewalk and cheers you on as you run back at the end of your WOD from a 400M or 800M run, while he’s still huffing and puffing because he just finished too. Glyn has got awesome technique on his lifts, is strong as an ox (and looks like one), has competed twice like Trish and kicked ass, and he’s such a positive and supportive cheerleader to everyone around him. Glyn has also done a tremendous job helping me coach on some Saturdays, and even helped run the show while I’m not there, which I’m grateful for. Glyn I really hope you pursue opening a garage box and coaching over in the UK. You would make a terrific coach and mentor to people, you’ve got the personality for it, and I wouldn’t want anyone to miss out on that. For now, I’ll catch you on Facebook in all the perverted and immature things you tag me in (penis shapes cupcakes, lady boys from Thailand, etc), keep em comin.
Trish and Glyn, we’ll miss you and your family! Can’t wait to visit y’all next year. Thanks for always having my back and being so supportive and such great friends. Love you guys!
30 jumping jacks
4 tempo air squat (5 sec)
Mobility: front rack
Soft tissue: traps- 2 mins
Power clean: 9-7-5-3 building up to WOD weight
3 power cleans 60kg/ 40kg
6 traditional push ups
9 Air Squats
Rest 1 minute.
Repeat for a total of 5 cycles. If you counted this workout to last 19 mins, you’re right.
– REST 3 mins
EMOM 9 (every 90 secs, 6 sets)
3 Tempo pull ups @3332