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Wednesday, February 3rd, 2021 WOD

February Member of the Month

Another month that we've been able to continue our fitness quest and another deserving member to be our newest MOM. Javier Arguello the early morning KSCFam member will be continuing to keep our early morning crew energized and is a great impersonator too. Take a moment to read about how Javy got into CrossFit and send him a pat on the elbow next time you see him.

What is your athletic background?

Before CrossFit, I used to follow some cardio programs on my own but never too seriously or consistently.

How did you find CrossFit?

My wife Steph wanted to try Crossfit because a friend of hers recommended it, she basically pushed me into it. I found KSFC online and it was close to our place back when we started.

What is your Favorite WOD? My favorite WODs include pull-ups, muscle-ups, and push-ups. What is your least favorite movement? Overhead squats, those are the worst... What do you consume Post-WOD for recovery? I usually take BCAA during the WOD and then I have some eggs with a whole grain english muffin, chopped tomatoes with avocado, and feta cheese. On occasions, protein oatmeal pancakes if we are feeling fancy. What are your hobbies outside of CrossFit?

I enjoy building Legos, especially their automobile collections, I'm currently assembling the Lamborghini sian. I used to play golf before coming to the US and I'd like to start playing again as soon as the weather allows it. Do you have any specific goals you are trying to attain? My main goals for this year are to improve my mobility limitations when doing anything overhead, improve my handstand skills and be able to do butterfly pull-ups.

One Rep Max Testing

Over the next several weeks we will be testing our strength as we had in September/October. We will find where our strength lies and/or how much strength we have gained over 3 months of strength training.

If you cannot make a class, we recommend you coming in during the Open Gym hours to test your strength. Proper warm-up of your total body along with lower percentage sets to build in weight to test your 1 Rep Max. When you think you are close to your max, take 3 attempts to find your current 1 Rep Max for the given movement.

This Week's Programming

  • Thu: Interval WOD

  • Fri: Bench Press max test

KSCF Notes


Back Squat 1 RM



AMRAP 10 mins

50' Walking Lunges (55/40)

10 Cleans

5 Muscle Ups

L3: 50/35

L2: 45/30

L1: 40/25

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