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Monday, April 3rd, 2023 WOD

April Member of the Month


This month our Member of the Month is Genna Senecal. Most of us may know who Genna is from her outgoing spirit to her leading a lot of classes as one of our fittest athletes. Genna came into our KSCFam post-shutdown and became a part of the fam very quickly. She's inviting in a class setting, asking great questions in a class to better her and the group, while always being there to help any athlete if they need it. Not only does she do this and more, but Genna (a WHOOP employee) has also been a huge support to our WHOOP community helping many of us understand how to maximize our devices.


Be sure to give her due recognition whether you see her in the early morning classes, the weekends, or maybe on the ski slopes.



What is your athletic background?

I swam competitively from the age of 6 through college. I primarily swam butterfly because I'm short and stocky and that's just how it goes.


How did you find CrossFit?

I always knew I'd end up doing CrossFit but was dragging my feet. Luckily my better half went stir crazy during the pandemic and signed up to try out KSCF at the end of it. I'm super glad she did because I followed and found this great community.


What is your Favorite WOD?

My favorite kind of WOD is an interval WOD. It reminds me of a swim set and gives me the feels. I'm really not picky though, just give me a heavy barbell to lift and I'll be happy.


What is your least favorite movement?

Broad jumps. Hard pass.


What do you consume Post-WOD for recovery?

My fav post-WOD brekky is lean ground beef, white rice and chipotle mayo. #protein #gains


What are your hobbies outside of CrossFit

You can catch me skiing in the winter/spring and surfing in the summer/fall.


Do you have any specific goals you are trying to attain?

Looking forward to defending my title at the KSCF Faceoff! Also, I'm super close on getting a ring muscle up so that is a 2023 goal.


This Week's Programming

  • Tue: Back Squat & Partner WOD

  • Wed: DB Push Press & RDLs

  • Thu: Inverted Work

  • Fri: Interval WOD


KSCF Notes


Genna winning her FaceOff 'Ship with Joaquin and Pete last year

Strength


Snatch

  • 3 sets of 3 @ 65%

    • 2 sec Pause at bottom of receiving position on Reps 1&2

  • 5 sets of 1 @ 75%

WOD


"Something for Nothing"


Complete 2 Rounds


15 TTB

40 Double Unders

14 DB Alt. Renegade Row (50/35)

13 Chest to Bar Pull-Ups

30 Double Unders

12 DB Alt. Renegade Row


L3: 45/30

L2: 40/25

L1: 35/20

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