top of page

Friday, August 2nd, 2019 WOD

Congratulate our August Member of the Month, Lawson Ung!! Many of you may not know Lawson as he is primarily taking classes in the morning time. Some may be lucky enough to have met him during a Community event or on a Saturday class. Next time you see him, give our MOM a big hug!!

Dr. Ung will help 👀 better!!

Athletic Background

Growing up, I was not the most athletically gifted of children. I struggled a lot during my

teenage years because I was overweight and developed body image issues as a result of bullying from my peers. Nonetheless, because playing sport is an important part of growing up in Australia, I participated in tennis, cricket, and rugby in school, although not to a very high level. More recently, I picked up olympic weightlifting as a hobby, and stuck to that because I enjoyed the combined artistry and strength required to execute lifts to a high level. I love the monotony of doing the same thing over and over, even at submaximal weights, to achieve technical proficiency with movements. You might also say that olympic weightlifting does not involve a whole lot of running, which I continue to work on.

How they found Crossfit

I remember signing up for KSCF early April 2019. Around that time, I was looking for a place where I could perhaps pick up olympic weightlifting again. Due to the at-times overwhelming and high-stress nature of my work, and having experienced severe burnout and depression before as a result of this, I knew that my mental health could continue to suffer if I did not make it a priority. Being able to turn off my phone, not answer emails, and enjoy the company of new friends has been so important for my psychological hygiene.

Favorite WOD

I genuinely love every workout that is programmed in class. On some days, the activities might be those that I am reasonable at (moderate weights, gymnastics, and “bro” exercises like pushups…). However, I find most satisfaction in exercises that test what I am not so good at, including cardiorespiratory endurance (running, rowing, and skiing). My favorite thing about Crossfit is that there is always something to work on. I love workouts that humble me, because they are opportunities to test my character.

Least favorite movements

I don’t have any least favorite movements. When I first began Crossfit, I would not be so

enthused by some exercises because I knew I would come dead last in the class. However, with time, I began to recognize that my mindset was holding me back. Now, the primary outcome I look at is the amount of effort I put into class. If I gave it everything I had, I am happy.

Favorite post-WOD snack

I follow a strict diet plan and will have 70g carbohydrates, 30g of protein and 3 cups of

vegetables following moderate sessions. I might have more or less carbs, depending on the duration and intensity of the session. Usually this means a piece of fruit, oats and some protein powder post-class.

Hobbies outside of CrossFit

I am a fundamentally boring person. I am plain as vanilla. I am a physician and research fellow by trade, so this consumes the vast majority of my time. When I find a moment to myself, I enjoy playing my cello, which I brought over from home, reading and watching movies.

Goals in the Gym

My primary goal is to lead a healthy, fit and happy life. I don’t really have a goal in mind with regard to performance, because for me it is the constant pursuit to be the vest version of myself that sustains me. Recently, I sat down and looked at all my strengths and weaknesses to see where I could make improvements. As I was doing this, I realized that it was the striving for excellence that fuelled me, more so than being able to perform the particular skill. It matters more that I am working hard to address the issues I have, because working hard is what I do best.


Complete 4 Giant Sets

I) 6 BB RDL: @ 50-60% 1 RM Squat

II) 6 Plate Switch Planks: (Weighted if possible)

III) 5 1-arm Ring Row: on each arm

IV) 6-10 Eccentric BB or DB curl


Complete 4 Rounds

10 KB Cleans

10 Push-Ups

10 KB Swings (5/arm)

10 Sit-Ups

Rx: 53/35

L3: 44/26

L2: 35/18

L1: 26/10

353 views0 comments

Recent Posts

See All


bottom of page