A1 – Bench Press 7 x 3 (75%) (Final Set is AMRAP)
A2 – Pull-up 7 x 3 (Final Set is AMRAP)
Bench press 7×3
Muscle ups skill work
Complete 1 Round Every 4 minutes for 20 minutes of:
4 Muscle-Ups (or 8 Pull-ups and 8 Push-ups)
CrossFit Chicago Intern Joel
First and foremost, I want to thank you for taking the time to read this. I am not a very eloquent person, but I promise that I will make it up to you in kindness. When I was asked to write about my background and fitness experience as my CrossFit Chicago Coaching internship begins, I am sure I shrugged my shoulders and did not seem too thrilled to have to write about myself. But it is not the first time CrossFit has taken me out of my comfort zone and I am sure it will not be the last.
Let me begin by saying that my parents are the most wonderful and understanding people that worked wonders with an extremely hyperactive child. My mom would say that as a kid, she would have difficulty getting me to sit still to eat so she would let me nibble on some cereal and then let me run a lap or so around the house. That was not all the time, but that was probably why dad put me in martial arts as soon as he could. I studied Shaolin Temple Kung Fu with my brother and we loved it. My brother still studies martial arts to this day.
It was through martial arts that I was able to gain flexibility, garner some decent upper and lower bodyweight strength for a kid, as well as develop a little discipline with my hyperactivity. I was very blessed that my parents found an outlet for my energy and I am very thankful for their exposing me to the world of training. I use the term training broadly because I feel that we as individuals should train to better ourselves to hopefully improve our quality of life. For me, as a young hyperactive kid to even today as a hyperactive Chicago Firefighter, training has gone hand in hand with performance. Moreover, in relation to performance, proper training does not always have to be how well you do in a competition, but more importantly how efficiently you perform everyday functions.
My passion for training and self-betterment, led me to major in Physical Education with a concentration in Fitness Management at DePaul University. At DePaul, I was exposed to a variety of educational programs from being able to work with the lead strength and conditioning coach for the college athletes to taking business management courses to broaden my skill set. While in school, I worked part time as a physical therapist’s aide at Nova Care guiding patients through rehabilitative exercises in conjunction with their therapy. Helping people gain their confidence back from a debilitating injury through exercise and positive reinforcement only solidified my desire to help others. Two weeks after graduating, I started the job of my dreams and my commitment to service. My lifelong dream of becoming a firefighter came true.
Being a Chicago Firefighter is not simply a career choice, but rather a way of life. I can say whole heartedly that I love what I do and I truly feel that helping others in my calling in life. My desire to do my job to the best of my ability left me wanting to push myself physically to support the demands of fighting a fire. Being fortunate enough to be in an area where we do catch fires, I came across a few firemen who started CrossFit training and spoke volumes of how great it was. I fell in love with CrossFit as soon as my back hit the floor to make a sweat angel on the ground as I lay gasping for air. The community at CrossFit Chicago is nothing short of amazing. It is quite unreal that some of the nicest people I have ever met push a workout pace that it second to none. At CrossFit Chicago I found a place where training is a way of life and helping push others to better themselves has become second nature.
CrossFit has given me the opportunity to do my job to the best of my ability and I will never take that for granted. There is a saying you hear among firemen, “Let no man’s ghost say his training let him down.” That being said, CrossFit has given me the confidence to perform the tasks required of a firefighter and inspired me to want to help others realize how it can apply to everyday life. After I obtained my ACE Peer Fitness Certification, I went on to get my CrossFit Level 1 Trainer Certification. My initial desire to help other Chicago Firefighters see the benefits of being fitness oriented has grown to want to help other members of CrossFit Chicago see the community the way I do. I am forever thankful to all the coaches and members for allowing me the opportunity to give a little back for all the great experiences I have had at CrossFit Chicago. I only want to continue in the tradition of having the best coaching and community bar none. My training will never end, and I will strive to continue to broaden my skill set.