August 8, 2016


Spotlight – Nancy McClain

Nancy is awesome! And we are grateful to have her as one of our athletes over the past year. Hesitant to start

CrossFit at first, she gave in after being prodded by her CFVB daughters,

Nicole and Kat. Since committing, she’s been very consistent and knows how to modify, while still maintaining intensity, due to past injuries. We appreciate this type of member who understands the movements and makes no excuses.

Nancy has been so supportive of all we do – volunteering for Vero Beast, attending competitions and events, taking advantage of Beginner Barbell sessions and talking us up. She can be found before each workout mobilizing against the wall on a lacrosse ball. We know it looks like she’s dancing, but it’s MOBILIZATION! We love Nancy’s spirit, her sense of humor and her big laugh!

Here’s more…

Occupation: Registered Nurse at IRMC/Labor

and Delivery.  My job reminds me everyday how precious life is, and I am fortunate to be able to take care of moms while in labor, be there to help them deliver their baby and witness the joy when they see their newborn for the first time!

Family: Wayne (husband and married for 26 years), Kat and Nicole (daughters), Kathy (mom), Merl (dad RIP) and Duke (my furry child)

Favorite CrossFit movement or workout: Prowler 😊 and rope climb (when I first started at CF I never thought

I would be strong enough to do it, but I am and I can)

Favorite cheat meal: 12A Buoy and Kilwins for dessert, biggest weakness is homemade Greek food

Hobbies: boating, reading, working out, traveling and family time

Little known fact about you: Army Brat born in Germany.  My mom is Greek and my dad American.  We traveled all over when I was younger, my fondest memories were living in Italy. I love traveling to Greece and spending time with my family, eating delicious food and traveling to the countryside!

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Workout of the Day
Warm up
2 sets of 10 goblet squats @ a tempo (3 seconds down, 3 seconds up)
5 foam roll wall sides

Barbell Warm-up

Every 2 minutes for 6minutes/3 sets
3 Clusters RX+205/135; RX 175/115; M55+ 145/85
(cluster = squat clean to thruster, each rep begins on the ground)

rest 3 minutes

Every 1:30 for 6minutes/4 sets
3 Clusters RX+185/125; RX 145/100; M55+ 125/65

Rest 3 minutes

Every 1 minute for 6minutes/6 sets
3 clusters RX+155/105; RX 135/95; M55+ 105/55

2 Sets of:
100 ft Yoke walk/Barbell walk

2 sets:
2:00 each side pigeon
2:00 frog stretch
2:00 box stretch

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