Spotlight – Mike G
Mike celebrates his first year of CrossFit this month! We love so many things about him…
- He has zero ego and focuses on technique over heavy weights.
- He always sticks around for midline and mobility.
- He concentrates, takes direction and works hard.
- He’s calm and cool, always on time and always friendly.
- He’s interesting. We realize Mike is a private person, so we are honored that he chose to open up so that CFVB can learn a little more about him.
And here it is…
Occupation: Retired from the U.S. Army now working as a data analyst for the federal government
Family: Daughters – Beverly and Patricia; son – Riley; son-in-law – Kellen; granddaughter – Ella
Favorite CrossFit movement or workout: Midline and Mobility. These have really helped strengthen my core and improve my flexibility
Favorite cheat meal: Chips and guacamole from Rosa Mexicano in Washington DC and pretty much anything from the
Cheesecake Factory. Locally – Mulligans monster fish and chips.
Hobbies: Amusing myself, photography, fishing, people-watching, attending concerts and hockey games (Go Caps!), running, cooking (mostly Latin American and Caribbean dishes), playing
really bad guitar
Little known fact about you: Here’s a couple. (1) I was the only American at my wedding in Honduras. I was part of a team providing medical, dental, and veterinary care in remote locations. Everyone else was stuck in a little village in the mountains after fog moved in and the helicopters couldn’t fly out. (2) Who volunteers to get malaria? This guy! I participated in a drug trial for a malaria preventative as a control which meant I didn’t get any preventative but instead I let infected mosquitos feed off me to prove that they had and were capable
of transmitting the disease. They did, they were, and I got sick as
Workout of the Day
Every 1:30 for 12 minutes:
1 Power Position Power clean and 2 jerks + 1 mid-hang clean and 2 jerks
**Work on cycling into jerk
**Use your working weight for a metcon that includes clean & jerk
16 alternating pistols – RX+ weighted
Rest as needed between sets
**Scale 8 Sandbag squats + accumulate :30 l-sit
5 beat swings + 5 kipping pull-ups + 5 chest-to-bar pull-ups
Beat swing demo:
10 dumbbell Z press
1:00 plank hold
Post your scores to.