June 28, 2017


Complete 3 rounds for times of:

(20/14) Wallball x 50 reps

400 Meter Run

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June 27, 2017


Complete as many rounds and reps as possible in 16 minutes of:

(55/35) Right Hand Kettlebell Hang Clean x 8 reps

Alternating Lunge x 8 reps

(55/35) Left Hand Kettlebell Hang Clean x 8 reps

Alternating Lunge x 8 reps

Burpees x 21 reps


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June 26, 2017


Complete 4 rounds for time of:

(155/105) Clean and Jerk x 10 reps

Toes to Bar x 20 reps

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June 23, 2017


CrossFit Shift Athlete of the Month Questionnaire Name: Selina Paupert
Age: 26
Where did you grow up?
- I grew up in Dryden, MI, a super small town towards the thumb.
When did you become a member at CrossFit Shift? I -became a member this past January and have loved it since! The community and the coaches are awesome.
What do you do when you are not at CrossFit Shift? (occupation, hobbies, etc.)
-I work for a nonprofit that focuses on developing clean energy throughout the state of Michigan. I also coordinate the Michigan Air, Michigan Health Coalition, a network of health professionals and health-focused organizations that strive to improve Michigan’s outdoor air quality.In my “free time,” I’m a part-time student. After the first year at my job I realized I wanted to make a larger, tangible impact and began the grueling process of attempting to enter a physical therapy program. It turns out having a degree in “Comparative Cultures & Politics” does not quite meet the prerequisites for a DPT program, so I’ve been wrapping up courses and logging volunteer hours and will apply this fall. Actual hobbies include any outdoor activity, especially hiking and trail running, and romping around with my dog.
How did you find out about CrossFit?
-One of my friends from college originally told me about it. I remember searching it and finding the janky website CrossFit had at the time and thinking that those workouts seemed too short to be effective (ha, rookie mistake), but I was intrigued. About a year later I finally gave it a try and was hooked.
When did you realize CrossFit is right for you?
-There wasn’t really a single moment when it clicked; it was more of a gradual process. I used to be a runner and it seemed like I was constantly getting injured. I originally started CrossFit as a way to stay in shape while recovering from a stress fracture in my foot. I thought it was fun, but also just viewed it as a supplement to running. When my next broken foot-incident rolled around, I finally had this CRAZY revelation that I could change the way I trained and prevent future injuries. I eventually started running fewer miles and lifting more weights and my focus shifted to getting stronger.
What is your favorite WOD/movement?
-It’s hard to pick favorites. “Grace” is probably my FAVORITE of all time. I absolutely love Olympic lifting, any variation of handstands, and pull-ups are alright.
What is your least favorite Wod/movement?
- The things I like least include rowing, anything with kettlebells, lunges, and thrusters. I don’t like running in WODs because you usually are expected to go fast and I’m more of a slow, cruise control kind of runner.
What would your perfect WOD look like?
-My ideal workout would be at least 20 minutes and you’d get to throw some heavy weight around and flip upside down on your hands.
What is one thing you have done at CrossFit Shift that you never thought you would do?
-Ring muscle ups. It took me FOREVER to get my first pull-up when I started CrossFit, and I honestly thought muscle-ups were impossible. I’m still surprised every time it happens.
What motivates you during a CrossFit WOD?
-I love the positive environment at Shift. Everyone is always extremely encouraging and supportive. There’s nothing more motivating than when you’re half dead mid-WOD and you hear a little voice behind you, also half-dying, say something like, “you got this.” Gets me every time.
What is something about yourself that we might not know?
- I’ve completed eight marathons and nine ultramarathons. The longest race I’ve done was fifty miles, and I got lost in the woods, so in total it was around fifty-three miles. Another thing you may not have known about me, I’m terrible with directions! I’m also kind of a nerd. I love Harry Potter and U.S. history and all things kinesiology-related and sometimes sing along to musicals by myself in my car.
What advice would you give someone just getting started with CrossFit?
-Be the best you that you can be. You can accomplish anything you want in CrossFit through consistency and commitment. Also, have fun, at the end of the day we’re just working out.
Fill in the Blank (one word) I like… I eat… I do… I am…
I like…dogs!
I eat….Ben & Jerry’s (Halo Top is for quitters).
I do…all of the things!
I am…happy!

For time complete 10 rounds of:

1 Squat Snatch (185/125)
3 Bar Muscle Ups
6 Deficit Handstand Push-ups (45 plates/25 plates)
30 DUs

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June 22, 2017


Every minute, on the minute for 15 minutes complete:

Minutes 1-5: Cleans x 3 reps

Minutes 6-10: Cleans x 2 reps

Minutes 11-15″ Clean x 1 rep

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June 21, 2017


Complete 15, 12, 9, 6, and 3 reps for time of:

(115/75) Sumo Deadlift High pull

(24/20) Burpee Box Jumps

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June 20, 2017


For time complete:

1-10 Pull-ups

10-1 Push Press (135/95)

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June 19, 2017


Every minute, on the minute for 18 minutes complete:

1st Minute: (20/14) Wallball x 20 reps

2nd Minute: Row x 150 meters

3rd Minute: Double Unders x 30 reps

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June 16, 2017


For time complete movements of: 
100 Double Unders
80 Back Squat (135/95)
60 Handstand Push-ups 
40 Deadlifts (135/95)
20 Shoulder to Overhead (135/95)
10 Front Squat (135/95)

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June 15, 2017


Complete as many rounds and reps as possible in 9 minutes of:

Pull-ups x 10 reps

Burpee Box Jumps x 10 reps

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