WEDNESDAY – 3.12.2014 – CrossFit Vital
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WEDNESDAY – 3.12.2014


WEDNESDAY – 3.12.2014




(Carl on the KB Swings #Newcomers)

Hip and Ankle Mobility Drills
20 OH Squats PVC

25 Min. Ladder

Round 1
2 Snatch Grip Deadlift 115/95#
1 Hang Power Snatch
1 OH Squat
100 M Run

Round 2
4 Snatch Grip Deadlift
2 Hang Power Snatch
2 OH Squat
200 M Run

Round 3
6 Snatch Grip Deadlift
3 Hang Power Snatch
3 OH Squat
300 M Run ETC….

*Increase reps and run after every completed round*


L2 95/75#
L3 75/55/Scaled


Snatch Grip Deadlift Video

Crossfit Vital Athlete Spotlight
Carl & Michelle Jackson

1. How long have you been doing crossfit? How did you come to Vital?
Michelle: I was first introduced to crossfit in 2006 while serving in the Army and
deployed in Afghanistan. In 2009 I joined the local CF gym CF North Augusta
that had just opened up. After finishing my contract with the Army I moved to
Atlanta to go to college. This is where I took a pause with CF because I could not
afford any of the memberships in my local area. Carl sums up how we came to

Carl: [I] Started about Feb of 2013, and had wanted to try it out for a while since
Michelle had already done it before and made it sound like fun. Found Vital by
happenstance through a Groupon.

2. What is your favorite crossfit movement? Least Favorite?
Michelle: OLY lifting. I like barbell work because for so long they were the
unicorn in the gym to me. I played sports in high school and real barbell training
was just something only the football team was taught to do, not girls. My least
favorite would be rowing. I become bored, zoned out, and slow down. But I am
working on it and getting better at it.

Carl: Favorite… Nearly any Olympic lift. Love the complexity and skill it takes
to move the weight. Least favorite: 2 for 1 Wall Ball Shots, aka “face full of wall

3. Since crossfit, my favorite thing about my husband/wife is…
Michelle: Carl is my best partner. He’s not afraid to tell me when I need
to be doing something better yet he’s always there with a word/yell of
encouragement. I love how he pushes me.
Carl: I have always admired her for her commitment and will power. Seeing her
work out has only strengthened that respect for her.

4. What is your best advice to anyone struggling to juggle a busy schedule and
working out? We know you two must have some expert planning!
Michelle: Carl says it well. Working out together is actually a way we find time
to spend with each other when life is so busy. Being a mom is wonderful but
draining at times, CrossFit reminds me that I am my own person with needs too
and helps me recharge in a positive way. Plus, our kids might get board at the
gym sometimes, but it’s good for them to see that fitness is important and it
takes work.

Carl: Set up your priorities than simplify/streamline them. CF is my stress relief
from Physician Assistant School, my time I get to spend with my wife, and my

5. Do you couple crossfit with a special diet? If so, what is your favorite cheat

Michelle: I LOVE my cheat meals. Carl has helped me to go from cheat days to
meals, which has been really helpful. It usually involves some beer or wine and
a mountain of carbs that I want to eat.

Carl: Gradually working our way to paleo. Started out just eating more whole
food, avoiding processed stuff. Cut out milk products, now moving on to cutting
out grains.

6. Finish this sentence: A couple who crossfits together…
Michelle: understands how to work better as a team.
Carl: has a better love/respect for each other. Embracing the suck of a WOD with
your wife lets you embrace every other hardship that much better.

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