Athlete Profile, Steven K.

Great news Volts and Vixens! We’ve just been awarded the 2013 Best of Burbank Gymnasium! But wait, didn’t we win this award last year? Sure did!

We’re now the BACK to BACK Best of Burbank Gymnasium!!! Thank you for being the best Community in the world. We won this award as a group because we are greater together than alone. Great job everyone and let’s try to win this award again next year.

Thursday’s Training: Oly Metcon – Stringing MetCons Together

Skill: Deadlift 

  • Sets of 5 Reps 

 

WOD: 5 Rounds for time

  • 5 Deadlift
  • 5 Burpees

 

Coach’s Choice Finisher

A. Power Snatches

  • Sets of 5 Reps 

 

B. For Time:

12-9-6-3

  • Snatches
  • Burpee Box Jumps

A. 10 Min EMOM

  • 3 Squat Snatches

 

B. 10 Min Cap

  • 20 Chest 2 Bar Pull Ups Buy in…

Then AMRAP…

  • 1 Deadlift
  • 1 Hang Clean
  • 1 Shoulder 2 Overhead
  • 2 Deadlifts
  • 2 Hang Cleans
  • 2 Shoulder 2 Overhead
  • 3 Deadlifts
  • 3 Hang Cleans
  • 3 Shoulder 2 Overheads…etc.

When the Clock has 1 Min left…

AMRAP

  • Burpees

 

Score is total reps

Regional Training

Great news Volts and Vixens! We’ve just been awarded the 2013 Best of Burbank Gymnasium! But wait, didn’t we win this award last year? Sure did!

We’re now the BACK to BACK Best of Burbank Gymnasium!!! Thank you for being the best Community in the world. We won this award as a group because we are greater together than alone. Great job everyone and let’s try to win this award again next year.

Thursday’s Training: Oly Metcon – Stringing MetCons Together

Skill: Deadlift 

  • Sets of 5 Reps 

 

WOD: 5 Rounds for time

  • 5 Deadlift
  • 5 Burpees

 

Coach’s Choice Finisher

A. Power Snatches

  • Sets of 5 Reps 

 

B. For Time:

12-9-6-3

  • Snatches
  • Burpee Box Jumps

A. 10 Min EMOM

  • 3 Squat Snatches

 

B. 10 Min Cap

  • 20 Chest 2 Bar Pull Ups Buy in…

Then AMRAP…

  • 1 Deadlift
  • 1 Hang Clean
  • 1 Shoulder 2 Overhead
  • 2 Deadlifts
  • 2 Hang Cleans
  • 2 Shoulder 2 Overhead
  • 3 Deadlifts
  • 3 Hang Cleans
  • 3 Shoulder 2 Overheads…etc.

When the Clock has 1 Min left…

AMRAP

  • Burpees

 

Score is total reps

Regional Training

This week’s Athlete of the Week Profile is our Steven Keifer, aka, Mr 400, aka, Stevie Pepperoni. Even while juggling a new & growing family, & a couple new businesses, he still was able to be consistent in his training and qualify for the top 60 individual places and earn a spot at the CrossFit Games Regional competition. Even cooler, he’s decided instead to be a part of our Regional Affiliate Team and will compete with Nick the Robocop, Sarah, and Lindsey on June 17-19. Show a little CFHV love for Steven!

Steven with our newest Vixen, Sevilla.

Hometown: Aarau, Switzerland
Age: 32
Occupation: Epic Junction, Cutterfly
When did you start crossfitting at CFHV? March 09
Favorite W.O.D.: Fight Gone Bad
Least Favorite W.O.D.: Fight Gone Bad

Tell us about your fitness and or athletic background before crossfitting.

Aside from playing the regular sports like soccer, basketball, tennis etc. I also dabbled in some ballet, breakdancing and high diving growing up. However, my main sport was always Karate. I started karate @ 6 years old and was an international competitor for the Swiss National Team for many years.

How did you find about CrossFit? What was your first W.O.D. like?

Brian Koontz (WTF Brian) told me about Crossfit and my first WOD went something like this: some running, some kb swinging, some pull uping followed by some puking. Twas great!

What are your CrossFit goals?

I am trying to run like the fastest in the gym and lift like the strongest in the gym. I do have some specific goals like running a sub 5 mile or clean and jerking 300 kilopounds but I am not really working on those right now :-)…so I just come in, look at the WOD and latch on to whoever I think will push the limits that day and try to not fall off.

Who’s your favorite member to sweat with?

I love our Community and I couldn’t single anyone out. STEFAN.

Since joining CFHV, what can you do now that you never thought you would ever be able to do?
Oh man….everytime I do a lift or am midway through a wod that voice creeps in and tells me that I won’t be able to do it or finish in time……I love to try and prove it wrong.

What kind of changes have you noticed in your life since joining the CFHV family?
I am in the best shape of my life. And I feel like for the first time in my life it is actually healthy. I feel balanced (or I am getting there) but in my karate days we specialized so much that my body was constantly broken and hurting (and I am not talking about muscle aches or soreness)

Tell us about your experience with the community of CFHV.

I believe that the CFHV Community is a family. People do life together. I think that is what it is all about. It’s the members responsibility to tap into the riches that these true friendships have to offer, and even though it might be scary to some at first, I guarantee that it will be life changing, it has been for me.

What is one of your favorite memories at CFHV?

I love how Tim and Carly embraced our kids from day one (from watching them so my wife and I could work out together to just playing with them in the parking lot)


What’s your best advice for someone starting at CFHV?

Don’t ueberthink it……sometimes the dieting, statistics, times etc can get overwhelming, and while they can be very important to a seasoned crossfitter, they are probably not how that crossfitter became seasoned. Just hit it hard and hit it often, and don’t be afraid to fail, it’s an essential part of growing.

Monday’s WOD:

All Levels

A1. Back Squat

5-5-3-3-3

A2. Handstand Push Ups

8-8-8-8-8

B. Strict Press

4-4-4-4

C. Double, Alternating Tabata, for max reps

-Bumper Plate Burpees

-Overhead Bumper Plate Sit ups

Level 1 CrossFit

Skill: Low Bar Back Squat

WOD: Double Alternating Tabata, 2x through, for max reps

-Bumper Plate Burpees

-Overhead Bumper Plate Sit Ups

-Burpees

-Sit Ups