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Home of CrossFit ATM, the first CrossFit in the Brazos Valley

Wednesday

4 sets of the following:

7 Push Jerks

100m Sprint

100m RECOVERY 

Then, 

Partner work (one works, one rests)

For a total of 20 sets x 5 Burpees

 

Tuesday

EMOM 10 min

Odd: 5 Power Cleans

Even: 10 Pull Ups

Then,

4 sets

10 Deadlifts

1 Bear Crawl (fwd/bwkd)

200m RUN

 

Meet Our Athlete of the Month!


 

Tell us your full name: Jamie Leanne Burns Pejo

 

What is your occupation? I’m an accountant for Texas A&M and my husband and I own a martial arts school.

 

What made you decide to workout at BlackBox? My birth doula, Rachel Supercinski, shared the women’s beginner class at the beginning of the summer. I’d always wanted to try Crossfit, but I was nervous about jumping into a regular class. The women’s class was the perfect start for me!

 

How long have you been training at BlackBox? I started June 2014, so just 4 months.

 

What do you love most about BlackBox? I love the encouragement I get from every single person who’s in the building. It doesn’t matter if I’m last and it doesn’t matter if I’m lifting the lightest weight, everyone cheers you on and truly cares about your success. That’s so rare to find in a gym setting. It’s and environment my husband and I have always worked to foster in our own school and it feels like coming home when I walk in the door.

 

What results have you seen so far? What has been your greatest achievement at the box? Honestly? Just completing a workout without modifications. I’ve also dropped a full pant/dress size and I feel stronger as I go through my day. I have more energy to play with my kids and that’s so important to me. Also, I workout in the 6am class and it’s like drinking 5 cups of coffee. I love it.

 

What is your fitness background? I don’t know if I really have one. I played sports in high school and participated in different types of training since then. I think my favorite thing to do is taekwondo sparring, but I just don’t have the time to do it anymore.

 

What are your training goals? I want to be able to run farther and longer. For now, my goal is to be able to run a mile without stopping. My long term goal is to be able to complete a competition WOD without modifications.

 

Do you have a favorite workout or lift? Not really. I love that each day is different.

 

Tell us about your favorite memory at BlackBox: I don’t really have a favorite, but the most vivid would be when I was *this close* to the skunk one morning. That thing scared the life out of me.

 

What are your “words to live by”: ”I see…a girl who has won a battle. A girl who appreciates those moments between maulings. A girl who knows all too well the dangers and pain around her but who has made a conscious and complete decision to be furiously happy in spite of it all.” -The Bloggess

 

What is your favorite hobby/pastime? Aggie Football and spending time with my kids and my extended family.

 

What’s your next adventure in life? My husband needs a heart transplant, so I think for now, the life we live is adventurous enough. But, I’m planning a trip to Washington D.C. with my 8 year old son and I cannot wait to experience that with him.

 

Tell us something we don’t know about you: When I was a teenager I traveled with a Christian singing group two summers in a row. (no I will not sing for you!) I also know how to throw people, which is always fun.

3×10 Front Squats (heavier than last week)

Followed by, 

4 sets

2 Wall Walks

15 Slam Balls

30 Double Unders


Meet BlackBox’s Athlete of the Month! Jamie Pejo!


 

Tell us your full name: Jamie Leanne Burns Pejo

 

What is your occupation? I’m an accountant for Texas A&M and my husband and I own a martial arts school.

 

What made you decide to workout at BlackBox? My birth doula, Rachel Supercinski, shared the women’s beginner class at the beginning of the summer. I’d always wanted to try Crossfit, but I was nervous about jumping into a regular class. The women’s class was the perfect start for me!

 

How long have you been training at BlackBox? I started June 2014, so just 4 months.

 

What do you love most about BlackBox? I love the encouragement I get from every single person who’s in the building. It doesn’t matter if I’m last and it doesn’t matter if I’m lifting the lightest weight, everyone cheers you on and truly cares about your success. That’s so rare to find in a gym setting. It’s and environment my husband and I have always worked to foster in our own school and it feels like coming home when I walk in the door.

 

What results have you seen so far? What has been your greatest achievement at the box? Honestly? Just completing a workout without modifications. I’ve also dropped a full pant/dress size and I feel stronger as I go through my day. I have more energy to play with my kids and that’s so important to me. Also, I workout in the 6am class and it’s like drinking 5 cups of coffee. I love it.

 

What is your fitness background? I don’t know if I really have one. I played sports in high school and participated in different types of training since then. I think my favorite thing to do is taekwondo sparring, but I just don’t have the time to do it anymore.

 

What are your training goals? I want to be able to run farther and longer. For now, my goal is to be able to run a mile without stopping. My long term goal is to be able to complete a competition WOD without modifications.

 

Do you have a favorite workout or lift? Not really. I love that each day is different.

 

Tell us about your favorite memory at BlackBox: I don’t really have a favorite, but the most vivid would be when I was *this close* to the skunk one morning. That thing scared the life out of me.

 

What are your “words to live by”: “I see…a girl who has won a battle. A girl who appreciates those moments between maulings. A girl who knows all too well the dangers and pain around her but who has made a conscious and complete decision to be furiously happy in spite of it all.” -The Bloggess

 

What is your favorite hobby/pastime? Aggie Football and spending time with my kids and my extended family.

 

What’s your next adventure in life? My husband needs a heart transplant, so I think for now, the life we live is adventurous enough. But, I’m planning a trip to Washington D.C. with my 8 year old son and I cannot wait to experience that with him.

 

Tell us something we don’t know about you: When I was a teenager I traveled with a Christian singing group two summers in a row. (no I will not sing for you!) I also know how to throw people, which is always fun.

“Fight Gone Bad”

3 rounds of the following:

1 min ROW 

1 min Wall Ball

1 min KB swings

1 min Push Press

1 min Box Jump

1 min REST

Thursday

3 x 24 Weighted Lunges

Followed by,

1 min Sprint

1 min REST

45 sec Sprint

45 sec REST

30 sec Sprint

30 sec REST

15 sec Sprint

15 sec REST

30 sec Sprint

30 sec REST

45 sec Sprint

45 sec REST

1 min Sprint

REST

Wednesday

6×3 Power Cleans 

Followed by, 

Complete the following with a partner:

40 Tire Flips

6 min Plank

40 Broad Jumps

12 Wall Walks

Tuesday

4-5 Sets

3 Power Snatch

6 Strict Pull Ups

REST

Followed by, 

3x 

25 KB Swings

400m Recovery Jog

Monday

3 x 12 Front Squats

Followed by, 

50 Double Unders

50 Sit Ups

10 Burpees

40 Double Unders

40 Sit Ups

8 Burpees

30 Double Unders 

30 Sit Ups

6 Burpees

20 Double Unders

20 Sit Ups

4 Burpees

10 Double Unders

10 Sit Ups

2 Burpees

Friday

Clean and Jerk, heavy for today

followed by,

100 Double Unders

80 sit Ups

60 Wall Balls

400m Run

20 Pull UPs

Thursday

Deadlift 5×3

Followed by,

5 rounds

10 Burpee Box Jumps

15 KB Swings

Then,

3 min Prone Cobra

Wednesday

Overhead Squat 5×3

Followed by,

30-20-10

Lunges

Sit Ups

Push Press

Tuesdsay

AMRAP 8min

5 Power Cleans

Followed by,

3 rounds

15 Pull UPs

50 Double Unders

Then,

3x Max Plank

Monday

Back Squat 5, 4, 3, 2, 1 …. Until you reach a heavy 1 Rep for today

Followed by, 

5 Rounds

8 Burpees

100m Sprint 

100m Recovery

 

Friday

Snatch Heavy for today

Followed by,

Partner work

3x

25 KB Swings

AMRAP Double Unders

(score = total double unders)

Then,

3×10-20 Hallow Bodies

Thursday

Push Press 6×3 

Followed by, 

5 sets of the following

5 Power Cleans

10 Wall Balls

100m Sprint

100m RECOVERY walk

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