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Your King of the Point for August is Ryan Lawless. Ryan is the most humble super athlete. He is fast. He is strong. He works so hard. Ryan is the first one to arrive and last one to leave. We are all amazed at his endurance, strength and work capacity. Thank you Ryan for always showing up ready and bringing that engine. We enjoy working out with you so much! Let’s get ready for Ryan’s workout! It’s going to be FUN!

Learn more about King Ryan below:

What brought you to East Boston?
My girlfriend was the decision maker. She had been living in South Boston for the previous 3 years and once I found a job in Boston we decided to move in together and East Boston just made sense because it was an easy commute for her to downtown. I was just along for the ride.

What drew you to CrossFit?
I started CrossFit the same time I moved to East Boston. Well the very first workout I did was a Hero WOD “Artie” and that absolutely destroyed me but I was hooked. I just like the community feel and the friendly competitive atmosphere. Honestly, I just got sick of running all the time and wanted something different with my training and both my brothers do CrossFit so I decided to give it a try.

What was your expectation on your first day at CJP? How has your perception changed since that day? I had always followed CrossFit and was always interested in it so I knew what to expect. I guess I expected it to be hard but I knew I would enjoy it.

What keeps you coming back to CJP? I really enjoy the people I workout with and the coaching staff.

What are some of the changes you have experienced in your physical appearance, strength and/or body composition. How have you used this outside of the gym? My olympic lifting strength has definitely increased. When I first started I could clean 195 and now I am at 235. My squat has increased as well. I learned how to do bar muscle ups thanks to help of the coaches and especially coach Ryan.

Biggest improvements/struggles with CrossFit? My olympic lifting technique has improved a lot. My biggest struggle is ring muscle ups, pacing and deadlifts. I go out way too hard most of the time and redline. Javy has been trying to help me out with this but I still struggle with it. My deadlift strength has been a very slow progression but it’s a work in progress.

If you could create your own WOD, what movements would you use?
This is a tough one. I really like long EMOMs right now of about 20 minutes or so with 2 or 3 movements. I would really like to add in some DB clean and presses more often because I feel like that will be in the open more often going forward. Also rowing seems to always show up in the open and I really am not good at rowing.

Triple 3 on a Saturday would be pretty cool.

Fran Complex from the games: 21-15-9
7 Bar Muscles Ups
7 Chest to Bar pull-ups
7 Chin over bar pull-ups
21 thrusters (95 lbs)
5 BMUs
5 C2B
5 PUs
15 Thrusters
3 BMUs
3 C2B
3 PUs

Row 500 Meters
50 WBS
Row 400 Meters
40 WBS
Row 300 Meters
30 WBS
Row 200 Meters
20 WBS
Row 100 Meters
10 WBS

EMOM 16:
Min 1: 8 snatches (95Lb)
Min 2: 40 DUs

EMOM 20:
Min 1: 10 Thrusters (95Lb)
Min 2: 40 DUs
12 Min AMRAP
6 Power Cleans
4 Front Squats
2 Push Jerks (135LB)

**sorry for the rant on all the workouts just to give you an idea of what would be pretty cool** I also like heavier squat cleans**

Meat head nickname (with explanation)? I don’t have a meat head nickname haha .

If you were to encourage someone on the fence of joining the CJP community, what would you say? Most people are really worried about the challenge of CrossFit and how hard the movement are. I always tell people you can scale anything and everything inside the gym. If you are unable to do a pullup then try ring rows, if you struggle with box jumps then a scale would be step ups. The coaching staff at CJP will help anyway they can to help each individual reach their goals. There is a place in CrossFit for anyone looking to improve their fitness and a great place to start is CJP.

Congratulations, King Ryan!