12/6 “Tuesday”

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This week we catch up with Tony Soyak — Crossfitting since: August 2015 — A little about yourself: I am originally from the southwest suburbs of Chicago. I moved to Milwaukee for my position as Music Curriculum Specialist in Milwaukee Public Schools. I keep busy with work, music, working out 5-6 during week, hanging out with my fiancé and friends — How did you get into CrossFit? I have always been a very active person. My personal fitness has included running, swimming, biking, marching in marching band, and going to the gym on a daily basis. When I moved to Milwaukee, I joined Gold’s Gym, but I quickly became tired of taking pre-workout, plugging in my earbuds, hitting isolated muscle areas (3 sets of 10), and running 20 minutes on the treadmill. I finally decided to check out CrossFit because it looked like the total body workout that would challenge me and identify the areas that I needed to work on for myself — How has CrossFit changed you outside the gym? CrossFit has provided me with balance in my life. Before CrossFit, I was working way too many hours during the day. I would stay at work late, eat dinner late, work out late, and go to sleep late. Now, I wake up every morning, anxious to see the programming for class and have something to look forward to at the end of the work day. Plus, I have met a lot of friends at the gym and my future wife-to-be at the gym — What makes Badger CrossFit unique? Badger CrossFit is unique because of its coaches and community. I truly feel a connection with each coach as they motivate me during class. The coaches are so knowledge and supportive of everyone in class. From day one of doing CrossFit, I have felt welcomed into the community at Badger CrossFit. Everyone supports each other whether it’s rolling out together, cheering someone on during the WOD, or giving someone a fist bump afterwards — Advice for people just getting started: Put 100% effort into it. Know that there will be challenges but with hard work and dedication, you can and will overcome them. There are members and coaches there to help and support you — #membermonday #motivation #fitfam #badgerbuilt #badgercrossfit #mondaymotivation

A post shared by Badger CrossFit (@badgercrossfit) on Dec 5, 2016 at 10:42am PST

Mobility (Before class)

Foam Roll tspine, Banded shoulder, Super Rack, Couch

Strength
Power Clean

WOD
Fitness:
Row, Power Cleans, DB Push Presses
Performance:
AAB, Power Cleans, Kipping HSPU