Cameron Sawano

March 2015 Athlete of the Month

March 2015 Athlete of the Month

Q1. What have been your greatest successes (physically,mentally or emotionally) since you began? How does your body feel now compared to when you started and WHY?

Since I’ve started training at Crossfit DNR my strength and cardio has improved tremendously. I’ve gotten a lot stronger in my power and Olympic lifts. My Squat and Snatch have been my greatest successes so far, I’ve pr’d on both lifts by 40+ pounds. Mentally I’ve gained the confidence to get under the bar in my Olympic lifts. But most of all my mobility has improved, I’ve made massive improvements in my shoulder mobility since joining DNR.

Q2. How has your life changed since starting CrossFit training? Has CrossFit transferred over into any other areas of your life?

Since starting crossfit almost 5 years ago I’ve developed a love for the sport and community. Because of crossfit I live a healthy lifestyle and have developed great friendships. Crossfit even helped me gain a starting position the 3 years I played high school football. Crossfit has become more than a hobby or a way to train. It’s part of who I am.

Q3. What are the advantages of CrossFit style training compared to your previous workout styles?

The advantages of crossfit training is that it is constantly varied and there’s always something you can get better on. It’s the only kind of training where you can suck at one thing and be great at another. You can get excited about a wod and hate it at the same time. The Training is tougher than anything I’ve ever done but I enjoy every minute of it.

Q4. What advice can you give to others?

My advice would be to never give up on your training. It doesn’t mater if you’re making huge or small improvements, because any improvement is a step in the right direction.

Athlete Specific Q: How Long Do you Think you will hold the Back Squat Record?

I will always hold the Back Squat record haha, even if Matt Randall is a close second.

2/27/2015

Freedom WOD Classes

D.R.O.M.s

Bench Press

6 x 6

Metcon:

4 Min M.E at Each Station

Row for Meters

Burpees

Air Squats

*1 Minute Rest Between Stations*

Elite Competition Class

Mobility

or

“Open 15.1″
AMRAP 9:
15 TTB
10 Deads, 115/75
5 Snatches, 115/75

“Open 15.1A”
6 mins to establish 1RM Clean and Jerk

2/26/2015

Freedom WOD Classes

D.R.O.M.s

Hip Mobility

Calf Mobility

Metcon:

8 Min AMRAP Ladder

2 Toe 2 Bars

2 Wall Balls (20/14)

4 T2B

4 Wall Balls

6 T2B

6 Wall Balls ……

Elite Competition Class

Rest Day

2/25/2015

Freedom WOD Classes

D.R.O.M.s

Mobility

Metcon:

“Randy”

75 Snatches (75/55)

Elite Competition Class

1. Snatch
7 Min EMOM: Power Snatches, climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

2. Clean
7 Min EMOM: Power Cleans. climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

3. Thrusters
7 Min EMOM: Thrusters. climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

4. Conditioning
4 RFT:
12 Jerks, 135/95
12 Box Jumps, 24/20
12 Cleans, 135/95
12 C2B Pull ups

2/24/15

Freedom WOD Classes

D.R.O.M.s

8 Minutes:

Hollow and Arch Holds

Metcon:

6 Front Squats (185/115)

12 Muscle Ups or Chest to Bar Pull-ups

9 Front Squats

9 Muscle Ups

12 Front Squats

6 Muscle Ups

Elite Competition Class

1. Gymnastics Skills
“Death by Muscle up”
Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…

2. Conditioning
8 Min AMRAP:
15 Cal Row
15 Wall Balls, 20/14

3. Conditioning
3 Rounds For Time:
10 Deadllifts, 275/185
10 Bar Facing Burpees

2/23/2015

Freedom WOD Classes

D.R.O.M.s

Back Squats

6 x 6

Metcon:

10 Burpees

Then 3 Rounds

10 HSPU

15 Sit-ups

Then 10 Burpees

Then 3 Rounds

10 Ring Dips

15 Sit-ups

Then 10 Burpees

Then 3 Rounds

10 Push-ups

15 Sit-ups

Then 10 Burpees

Elite Competition Class

1. Conditioning
12 Min AMRAP
50 DU
20 KBS (70/53)
7 Jerks (185/135)

2. Strength Conditioning
8 Min EMOM
Odd: 7 TTB + 7 Power Cleans, 155/105
Even: 7 TTB + 7 Front Squats, 155/105

 

2/20/2015

Freedom WOD Classes

D.R.O.M.s

Bench Press

8 x 4

Metcon:

Teams of 3

15 Min AMRAP

Row 21 Cals

14 Russian KB Swings (53/35)

7 Hang Cleans (115/75)

One Partner Completes Entire Round While 2nd Partner Holds 135/95 at Hang Position. 3rd Partner Rests. Everyone Rotates after the Round has been Completed.

Rest 1 Min:

*As a Team Max Bar Hang From Pull-up Rack*

Elite Competition Class

1. Conditioning
2 RFT:
25 Box Jumps, 24/20″
20 C2B
15 Strict HSPU
10 Squat Snatch, 135/95

2. Skills
10 Min EMOM
Odd: 10 OHS with 2-second pause at the bottom – you choose the weight.
Even: 50 Double Unders

2/19/2015

Freedom WOD Classes

D.R.O.M.s

Pull-ups (Hardest Variation)

4 x 8

Metcon:

4 Rounds:

3 Min AMRAP

3 Strict HSPU

5 Burpees

7 Wall Balls (20/14)

*Rest 1 Minute Between Rounds*

Elite Competition Class

Rest Day / Recovery

2/18/2015

Freedom WOD Classes

D.R.O.M.s

Cleans

8 x 4

Partner Metcon:

20 Min AMRAP

7 GHD Sit-ups

Shuttle Run 25 Meters – 50 Meters (150 M total)

7 KB Swings (53/35)

Shuttle Run 25 Meters – 50 Meters (150 M total)

*One Partner Completes an Entire Round While Other Partner Rests, Then Switch*

Elite Competition Class

1. Squat
A. 10RM Back Squat
B. 3RM Front Squat

2. Conditioning
Teams of 3
20 Min AMRAP:
Station 1: Row for Calories
Station 2: 50′ Hang Double KB Walking lunge, 2-pood/1.5-pood
Station 3: Rest
Rotate stations when lunge is complete. Score is total calories on the rower.

3.
3 RFT:
20 GHDSU
30 Hip Extensions

2/17/2015

Freedom WOD Classes – Happy 22nd Birthday Colby!!

D.R.O.M.s

Ring Dips

4 x 8

Metcon:

12 Min AMRAP

22 Burpee Box Jump Overs

22 Back Squats (95/65)

22 Push-ups

22 Pull-ups

Elite Competition Class

1. Conditioning
5 RFT:
12 Thrusters, 95/65
12 TTB

2. Skills
20 Min EMOM
Odd:  3 Muscle ups
Even:  6 Strict HSPU