Saturday Nov 19, 2016
Golfing with Benny
MetCon
Score (over/under par or even):
1. 30 deadlifts (185/135) = Par 3
2. 30 pull ups = Par 3
3. 50 pushups = Par 3
4. 30 front squat (135/95) = Par 3
5. 30 toes to bar = Par 4
6. 50 wall balls (20/14) = Par 4
7. 30 power cleans (95/65) = 4
8. 50 Double Unders or 100 singles = Par 2
9. 50 KBS (53/35) = Par 3
Par for the course: 29
Score = Over/under par score
Coaches Notes
Hey Team,
It's a lovely Saturday in November, let's go 'Golfing with Benny'
Ben Grant is CFS' Member of the Month for October! Here's the WOD explanation in his own words:
CFS- Ben Grant
"Hi CFS (&CFCB) members, for my WOD I decided to put together a workout that has always intrigued me — a golf WOD! Here’s how it works: the objective of “CrossFit Golf” is to complete the WOD in the fewest possible number of sets. For example, for the first exercise (30 deadlifts) if it takes you 8, 8, 7 and 7 reps (4 sets) to complete the 30 reps, then your score would be 4 (on a par 3). This WOD is not for time so feel free to rest between sets. Perform the following 9 movements in order, in the fewest possible number of sets. Par for the course is 29. Good luck!" -Ben
Here's Ben's MOTM Interview:
Nickname: Benny
What were you doing before CFS?
I was doing the typical gym workout with classic exercises for many years, quite boring I must accept, nothing challenging. Cardio was complementary to the weights workout. In the last couple of years I noticed that my body wasn’t improving, I didn’t feel satisfied after my workouts, and I was gaining weight.
How did you find CFS and what did you expect?
In my old gym I used to see a group of people doing fun and different exercises on Saturdays, which I used to duplicate, but with no idea of proper technique or the purpose of the movements. One day, I asked one of those guys about their workout and it had a name, his answer was “CrossFit” -style workout.
I knew about CrossFit Sunalta as I passed the Box almost every day on my way home from work. During the summer of 2015 I had the intention of popping in to ask for information, but I never gathered up the courage. Then one day in early October a friend from Mexico, who was member of CFS, suggested that I book a sample class, which I did, and loved it!
What have you gotten out of CF at CFS (goals reached, accomplishments, etc)?
I don’t know where to start. One thing I didn’t expect was to become part of such a great community of people. I’ve learned so much about my body, its mobility, how it works, and what it’s capable of doing. My mobility has improved a great deal, I’ve learned movements that I never imagined I would be able to do, have lost fat and gained muscle. I am now focusing on how to eat healthy.
What are you working on now/hoping to achieve in the coming months/year?
I have so many goals. First is to keep improving in all movements. Kipping and rope jumps have been my nemesis, but I’m working on them. Just a week ago I did my first rope climb, it just happened! I’m hoping the same will happen with kipping and double unders.
What do you like to do outside CFS?
Activity wise I enjoy riding my bike during the summer time, long walks, hiking, and skiing during the winter. For leisure I love travelling, especially to beach destinations, where I can lay in the sun for hours.
Favorite joke? Or quote?
“When I am disturbed,
It is because I find some person, place, thing, situation --
Some fact of my life -- unacceptable to me,
And I can find no serenity until I accept
That person, place, thing, or situation
As being exactly the way it is supposed to be at this moment.
Nothing, absolutely nothing happens in God's world by mistake.”
If you could be a CrossFit movement what would you be and why?
Burpee. I find burpees it’s a very powerful movement, full of energy and life.
Anything else you would like to share about yourself? (Tell us everything ;)
I am originally from Mexico City, but we moved to Texas in 2008, where we lived for three years. In 2011 we moved to Calgary, hometown of my husband, partner and best friend Tom, who I met in Mexico City in the summer of 2004.
My birth name is “Benedicto Antonio Zapata Raya”, but when we moved to Canada it seemed more convenient to simplify it, so I changed to Benedict Anthony Grant (Ben A Grant); I very proudly will show off my Canadian passport with my new legal name to anyone who asks.
-Ben
What were you doing before CFS?
I was doing the typical gym workout with classic exercises for many years, quite boring I must accept, nothing challenging. Cardio was complementary to the weights workout. In the last couple of years I noticed that my body wasn’t improving, I didn’t feel satisfied after my workouts, and I was gaining weight.
How did you find CFS and what did you expect?
In my old gym I used to see a group of people doing fun and different exercises on Saturdays, which I used to duplicate, but with no idea of proper technique or the purpose of the movements. One day, I asked one of those guys about their workout and it had a name, his answer was “CrossFit” -style workout.
I knew about CrossFit Sunalta as I passed the Box almost every day on my way home from work. During the summer of 2015 I had the intention of popping in to ask for information, but I never gathered up the courage. Then one day in early October a friend from Mexico, who was member of CFS, suggested that I book a sample class, which I did, and loved it!
What have you gotten out of CF at CFS (goals reached, accomplishments, etc)?
I don’t know where to start. One thing I didn’t expect was to become part of such a great community of people. I’ve learned so much about my body, its mobility, how it works, and what it’s capable of doing. My mobility has improved a great deal, I’ve learned movements that I never imagined I would be able to do, have lost fat and gained muscle. I am now focusing on how to eat healthy.
What are you working on now/hoping to achieve in the coming months/year?
I have so many goals. First is to keep improving in all movements. Kipping and rope jumps have been my nemesis, but I’m working on them. Just a week ago I did my first rope climb, it just happened! I’m hoping the same will happen with kipping and double unders.
What do you like to do outside CFS?
Activity wise I enjoy riding my bike during the summer time, long walks, hiking, and skiing during the winter. For leisure I love travelling, especially to beach destinations, where I can lay in the sun for hours.
Favorite joke? Or quote?
“When I am disturbed,
It is because I find some person, place, thing, situation --
Some fact of my life -- unacceptable to me,
And I can find no serenity until I accept
That person, place, thing, or situation
As being exactly the way it is supposed to be at this moment.
Nothing, absolutely nothing happens in God's world by mistake.”
If you could be a CrossFit movement what would you be and why?
Burpee. I find burpees it’s a very powerful movement, full of energy and life.
Anything else you would like to share about yourself? (Tell us everything ;)
I am originally from Mexico City, but we moved to Texas in 2008, where we lived for three years. In 2011 we moved to Calgary, hometown of my husband, partner and best friend Tom, who I met in Mexico City in the summer of 2004.
My birth name is “Benedicto Antonio Zapata Raya”, but when we moved to Canada it seemed more convenient to simplify it, so I changed to Benedict Anthony Grant (Ben A Grant); I very proudly will show off my Canadian passport with my new legal name to anyone who asks.
-Ben
– Eric Barber
