August Member Shout-out: Steve Ledek

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We are doing something new month to month, giving a member a much needed shout out! This month we are shouting out Steve Ledek! Read below a little more into his CF journey so far and how its helped his overall health!! Keep up the hard work Steve!

"My name is Steve Ledek and I joined CrossFit Undertow in May 2018. I joined to get in better shape, and to train for the Boston Tough Mudder 2018. I have been interested in CrossFit for some time, I wanted to try a new workout. I've been a member of a traditional gym for 25 years, tried the at home workouts, only running has been a constant for me, I needed a change.
From the first workout at CrossFit Undertow I have felt comfortable, welcomed and challenged. It has been only 3 and a half months but I really enjoy CrossFit! The most challenging workouts I have experienced, tougher than training at the gym, training for a 1/2 marathon, marathon, or Tough Mudder. A full body workout every workout, both cardio and strength pushed to the limit.
In 3 and 1/2 months I have lost 25lbs., cholesterol is down 50 points, kicked butt at the Tough Mudder, continue to run local 5ks, completed 2 Rx workouts.
The coaches are always encouraging and watching everyone's form closely, stepping in and suggesting corrections when needed,
explaining every exercise or workout, or helping to modify the workout if needed. The other members of CrossFit Undertow also look out for one another with encouraging words, suggestions to help during workouts, with just enough underlying competition to help push everyone along.
I thank Domenique, Pat, the other coaches for what you have done for me thus far. I look forward to future workouts at CrossFit Undertow, more Rx workouts completed, and most importantly a better life, better health for me. "

Keep an eye out at the end of each month for the next member shout-out!!

Strength -

  • Build to a 1-Rep : Squat Clean

WOD - 12 min AMRAP

  • 12 Bar Facing Burpees
  • 9 P. Snatch (115/80)
  • 6 Bar MU

Labor Day : 8am WOD only, closed for remainder of day

Good Luck Hannah!!

Wishing Hannah all the best as she ships off to Australia for the next YEAR!! She has pushed herself so hard and made incredible improvements along her CF journey here with us! Hannah is no rookie when it comes to traveling as well...she spent some time teaching in Spain too!! This gives Sandi (her mom) all the reason to travel the world right?! 

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Skill - 3 RNFT

  • 200m Run
  • 20 Sit ups (25/15)
  • Max flex arm hang

WOD - 3 min AMRAP

  • 10 Deadlifts (155/105)
  • 30 DU

3 min Rest

3 min AMRAP

  • 8 Deadlifts (185/135)
  • 30 DU

3 min Rest

3 min AMRAP

  • 6 Deadlifts (225/155)
  • 30 DU

Labor Day: Monday Sept. 3rd...8am class only!

Legs!

IT'S VERY HOT!!!! Please listen to your body today if you decide to come down and work out... if you do come on down, bring a lot of water to stay hydrated and maybe a sweat towel. Keep your hydration up all day and night!

Hope your legs are not too sore from Monday's squats! We have some more squats and lunges coming at ya today!!

Body Armor: 3 Rounds

  • 12 KB Reverse Lunges
  • 12 Single Leg  KB DL
  • Rest 1:00

WOD - 18 min AMRAP

  • 15/12 Cal Row
  • 15 Wall Balls
  • 12 Alt. DB Snatch (50/35)
  • 9 T2B

Labor Day: Monday Sept. 3rd...8am class only!