5 Rounds For Quality, Not For Time:
Shoulder Press 4-6 Reps
10 Ring Rows
*Hold top of movements for a 2 count and lower slowly
3 Rounds Each With a Partner:
6 Shoulder to Overhead
500/400m Row
6 Shoulder to Overhead
Rest while partner does a round
*Use 50-60% of your best ever overhead lift, clean the weight form the floor, do not use a rack.
Sabrina has been a dedicated member of the 6am crew for over 4 years now. She has been a fierce competitor in the masters division the last 2 years, and has continued to kick butt in here through 6 months of pregnancy. This MOM goes out for constant long term dedication to the program and the community as well as being an inspiring member in every possible way.
1. Where are you from, and how did you end up in Sacramento?
I grew up in Austin, went to college and law school there, and while I was in college, my parents moved to Grass Valley. Toward the end of law school, I figured out that trying to practice environmental law in Texas would be a thankless and frustrating career path, so I found a job in Sacramento to be closer to my family, and to get Trey marginally closer to the surf bum/mountain biker lifestyle in Santa Cruz that he ultimately aspires to.
2. What was your athletic background prior to CFES?
Growing up, I couldn’t catch a ball, hit a ball, kick a ball, or throw a ball at all well, so I wasn’t into team sports. I rode horses instead and showed my aunt’s Arabians for several years. Getting lessons every week and getting coached from the rails during my shows taught me better body awareness and how to make minor corrections for better performance. It also sparked a pretty strong competitive drive (seriously, you do not want to play Trivial Pursuit with me), and I think also helped me learn how to tune out a crowd when I’m nervous. Starting in high school, I joined the cross-country team, because they didn’t make you try out, and they basically accepted anyone with a pulse that could put one foot in front of the other. I did pretty well at that and learned more self-discipline and how to keep going when it was uncomfortable. After high school, I took aerobics classes and jogged, and then starting in law school, Trey and I started working out with a kickboxing trainer. I really loved the intensity of those workouts and the empowering feeling of punching and kicking things really hard. When we moved to Sacramento, I started long-distance trail running and completed a few ultra-marathons. I also did ride-and-tie races, which is two riders sharing a horse and alternating running and riding over a 25, 50, or 75-mile trail course. When I got tired of long distance running and my life got too busy to run for hours and hours every weekend, I went back to boxing for a few years, but the repetitive movements aggravated my shoulders and I started to get bored again. Then I drove by the CFES box a few times, looked up the website, read up on the program and tried a free Saturday workout. After that first workout in 2009 I was hooked. I dragged Trey in here with me the following weekend, and we’ve been here ever since.
3. What is your favorite lift?
I love to pick things up and put them down, so that’s like asking a mom to pick a favorite child. But I guess, the snatch, because it’s difficult and when it all comes together the right way and the bar just floats up without much effort, it feels like a big damn accomplishment. I feel like a badass all day whenever I PR even by just a couple of pounds on that one. Plus, it just looks cool!
4. What do you eat before and after a WOD?
Since I usually work out so early, I eat light beforehand, maybe a spoonful of almond butter or a couple of mandarin oranges right before I walk out the door. Afterwards, I try to have some protein and carbs together, maybe a low fat chocolate milk, or goat yogurt with fruit, or scrambled eggs and avocado and turkey. If I’m competing all day, I graze between WODs on turkey, hardboiled eggs, sweet potatoes, almonds, dried fruit, and string cheese.
5. You are a Chupacabra. Tell us your “goats.”
Bodyweight gymnastic movements, for sure. I never took gymnastics growing up, and I keep complaining to my mom that she failed me in raising a future CrossFitter. My least favorite WOD is Cindy. Now that I’m doing pullups and pushups with a weighted vest/belly all the time, I’m hoping that will translate to a little more upper body strength post-baby. I was finally starting to get a few handstand pushups in a row when I got pregnant. I sure hope those come back some day.
6. Now give us some words of advice because your name is all over the PR boards at the box.
Short of winning in court, this is usually the best thing I do all day, so I try to make it count for something that I can carry with me the rest of the day. Once you’re in here, you might as well try to get better at something, whether that’s trying to get a PR, learning a new skill, or just making a personal commitment to push through something difficult that you’d really like to quit before the time is up. I don’t always succeed in following my own advice, but I always feel better when I do, instead of just going through the motions. Oh, and it helps to have a big ass to lift big! I’ve also gotten a lot of help in refining some of my lifts through occasional private training sessions with Justin and Travis, or working on gymnastics with Amber, so if there’s something specific you want to get better at, I highly recommend scheduling a few private sessions. I’m also pretty religious about getting whatever hurts worked on, either Bowen therapy with Judy or chiropractic with Dr. Bell.
7. What is your most memorable CFES moment?
Most rewarding and memorable moment was finishing the last WOD in the Sactown Throwdown two years ago as part of the masters’ team. It was a relay event and by the time we got to the last leg, we were a little bit behind, so I felt very anxious to catch up and beat the team ahead of us. There was screaming, deafening wall of our CFES peeps next to me, cheering me on through walking overhead lunges and box jumps, and I did manage to catch and pass the other team on the return leg. I couldn’t look at anyone cheering for me, because I was afraid I’d lose my focus, but I definitely felt a physical wave of support pushing me through it. There was no way I wasn’t going to catch that other girl with that kind of pressure! This community is always so supportive, but I really felt it firsthand that day.
8. Easy question. Who is your favorite coach?
Brooke! Oh wait, do I have to pick someone who still works here? Don’t make me do that; I love you all for the different styles you bring to class. I still miss Brooke though.
9. When you are on maternity leave, who will stretch out Trey after class?
I’m confident that the Wolfpack has his back. I hear Dave has a gentle touch. But if he completely wrecks himself, Topher and Soheil can put him back together.
10. Fast forward 20 years. What will you be up to?
I intend to still be doing CrossFit in 20 years. Maybe someday I’ll get to the Masters Games? That would be pretty freaking cool. It would be even cooler if our daughter wants to do it too. I hope that by both of us modeling good fitness and eating habits, she’ll grow up to be the kind of strong, confident, capable woman that we have so many of in here.
