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Tuesday, November 5th, 2019 WOD

Our November Member of the Month

This month we're gonna need to throw some high-fives to our newest recognized MOM, Greg Wehn.

Greg can be seen primarily in the early morning classes either telling the coaches they're coaching wrong or complaining about Thrusters 😜 Often, he's staying after class trying to help our fellow KSCFam improve a CF skill set. Learn a bit more about Greg below and send some love next time you see him in the box.

Athletic Background I played baseball, basketball, roller hockey, and football through 10th grade when I almost tore my MCL during football and was diagnosed with Osgood-Schlatter disease. After that, I played casually but was focused on getting into college and establishing my career.

How they found CrossFit As I approached 30 I was doughy, the heaviest weight I had ever been, depressed, and unhappy - most of which resulted from bad eating habits, traveling Sun-Fri for my job, and working long hours. That led me to train and run my first half marathon under my wife's watchful (and judgmental) eye. After that, I wanted to do more lifting so I joined the local Globo-gym and just went through the motions (alone) until I hit a plateau and had no idea how to progress from there. I had a buddy that wouldn't shut up about CrossFit and decided my best options were a personal trainer or CrossFit. At the time, money was a big factor and CrossFit was cheaper so I started officially July 3, 2012, and haven't looked back since. Favorite WOD

I used to cite specific workouts (usually those that I am "good" at), but I tend to really enjoy the Open, WODs at competitions, and Holiday Hero WODs the most. It's the atmosphere more than what I'm actually doing that I enjoy the most and like to feed off the energy. Least favorite movements You don't need me to answer this, do you? It's thrusters... it's ALWAYS thrusters.  Post WOD snack I'm pretty habitual in terms of eating - I have the same thing after every session when I get home: 1.5 scoops of chocolate whey protein + 8 oz unsweet almond milk. On my drive, into work, I sip on Blood Orange Kill Cliff recovery drink and eat breakfast when I get to work (1 cup Greek Yogurt + banana or strawberries or homemade egg McMuffin)

Hobbies outside of CrossFit I love cooking, and Amy and I run an Instagram account together of the food we cook and the places we eat (I review all of the restaurants online too). I'm also an avid video gamer but don't have as much time to play these days as I used to. Other than that we spend a lot of time outdoors and exploring the New England area (why you don't see us often Sat/Sun for classes) since we've only been here for a year. Goals in the gym

Pretty simple: Be better than yesterday. I don't always accomplish that for a variety of reasons (sleep, nutrition, stress, bad habits, etc.), but it doesn't stop me from trying and/or refocusing when I hit a rough patch. From an actual goal perspective, I usually pick one or two goals for the year and focus on those (this year was strict MU by end of Spring Open and finish Spartan Super Race). I used to set conflicting goals such as deadlift 400 lbs, run sub 6:00 mile, do 50 unbroken pushups, squat 350#, and get a muscle-up... and fail at all of them. I've had much more success in my new approach.


DB Push Press


Build in weight over the sets



For Time:

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans (135/95)

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans (135/95)

9 Lateral Barbell Burpees

50 Double Unders

L3: 15-12-9 rx

L2: 115/75

L1: 95/65

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