We have a guest post from one of Sean’s OG morning class peeps, Alia:
I’m not gonna lie. My first experiences at CFI were with only with Sean, and he was CFI, well him and Ruth and some mysterious names on the board. Back in the day it was just me and him and the occasional awkward silence as he watched me suffer through a WOD. It’s funny how you get to notice the smallest things when you spend early mornings with the same person for a few months one on one. I noticed how whenever he explained something to me he would tilt his head to the side just a bit and squint with one eye. Now he could have been doing that because I had a blank stare and it looked like I wasn’t understanding.My brain doesn’t actually turn on until 1500 and my attention span is that of a small goldfish at most other times of the day. Having said that Sean is an outstanding teacher with the patience of Buddha. Another thing I noticed was the volume level of this kids voice. At times I actually questioned my own audible acuity, somedays the deafening silence of having no one else there would overpower his gentle motivational coos. It wasn’t baby talk like “Awwwwwwwwwww, c’mon you can wif dat heavy wittle weight c’mon” no (thank gawd!) it was just really quiet.
There really aren’t a lot of negative things I can say about Sean. Sure, sometimes his acronyms and warmup descriptions make about as much sense as a fish riding a bicycle but he explains them well. I just feel bad for the 730 or eve classes sometimes. He’s the least scariest scary person I know. I know my first impressions of the Intrepid couple were ‘Oh man that little Asian girl is soooo cute she prolly the good cop and the big dude is the one who’s gonna be the toughie, maybe I should go to the evening classes’. I’m glad I didn’t because I’ve learned so much from Sean and continue to learn. I can only hope that one day I can teach and help others like he has helped me. *big hugs*
– Alia 美珍
Because Sean’s such a swell guy, we also have another guest post written by resident roaster, Anna:
When you first walk into Crossfit Intrepid you may think we pay Sean to stand there and look strong. Believe it or not, he is not a marble sculpture but rather a soft-spoken, kitten loving, humble as can be trainer who has put his heart and soul into forming Intrepid into the gem it is today.
Ok that’s about as nice as I get…
I recently posted about Marcus and how he never lets you off the hook. Sean, on the other hand is quite compassionate on my lazy days. One of my favorite examples being the time I told him “Sean, Doctor says I can’t row today.” Sean instantly started listing off some alternative workouts. Now to his credit, I was recovering from clavicle surgery so he was doing his due diligence, but the Emperor would have never fallen for that one.
A few weeks back the “bad girls club” threw a bachelorette party for Ruth and our other brides to be. As part of it, Pooja quizzed the grooms on some important questions, including “Who is your celebrity crush?” Sean, being the most sincere guy in the gym politely answered “no comment.” Ruth smiled and blushed as if there was no one her man would rather be with. I, on the other hand considered this a sly move by the double-unders king, protecting himself from the wrath of his bride if he answered honestly (just ask Michael). I guess that is his way of making up for proposing to Drew. Or maybe for the time he gave her a fist pound rather than a kiss when leaving.
Everybody has a pre-lift regimen, jitters, bathroom break, etc. Sean happens to let out important embarrassing pieces of information JUST before a WOD. Like during our Christmas WOD when Mariah Carey’s “All I want for Christmas” jingle starts and he (not so quietly) says under his breath “I love this song!”
Lastly, and most importantly… have you seen this guy eat? The answer is probably no unless you have trained your eyes not to blink. I tried to find a cartoon character that demonstrated Sean’s chicken wing eating skills. He is the guy that the whole wing goes in the mouth, and not a second later the cleaned bone comes out. I can’t say enough about how much Sean likes to eat. Perhaps the fact that every time he and Ruth go to the grocery store the checker asks “oh, big BBQ party this weekend?” says something.
Happy Birthday to the Son of Zeus, Our gym Dad, Triceps’ triceps, and the nicest trainer in the box. Thank you for always taking time out of your workout time to answer questions and make sure we are stretching for long enough. I know your 28th year on earth will certainly be a magical one.
100 Pull Ups
100 Kettlebell Swings (24k/16k)
100 Double Unders
100 Overhead Squats (95/65#)
WOD will be scaled according to level and ability!!
Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. There is a 25min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.
These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.
These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice. Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope.
This is a standard overhead squat. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward).