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Jeffrey H.


Jeffrey H.

IMG_4948-300x200AllSport CrossFit 20 Questions

1. Name? Jeffrey Scott Hajner

2. Hometown, College, Occupation?

Hometown: Las Vegas, NV

College: United States Air Force Academy

Occupation: Project Controls Engineer @ Bechtel

3. How did you find out about AllSport CrossFit?

I moved to Houston for a Job in the Oil and Gas industry and searched for CrossFit Gyms near my office. I found 4 that were within close enough range to make my commute easiest. However, when I saw that David and Susie had prior military service (like myself) I knew this was the place to be for me.

4. Favorite thing about CrossFit?

My favorite thing about CrossFit is that it’s never routine. I can come in each day and do something that I have never done in a workout before. (Unless I am gauging my growth by re-testing a Benchmark Wod). It’s also great to have a workout where you hear that voice in your head tell you “this is too hard” or “I have to quit, I can’t do any more” and then you learn over time to quiet that voice and turn the voice in saying “just 5 more reps” or even “1 more rep, you can do this, you’re almost there”.

5. Favorite WOD/Least Favorite WOD or Movement?

My Favorite WOD: “DT”

My Favorite Movement: anyone who comes into the gym knows my favorite movement is snatch. I show up early before classes just to get in extra work on it as often as possible. It used to be my biggest weakness and is now a strength.

Least Favorite Wod: “Murph” or anything longer than 20 minutes. I feel like I tend to leave too much on the table with a longer Wod. I may have a new answer once I finish 13.5 though.

Least Favorite Movement: Thrusters and HSPU. Both are weaknesses right now but just like the snatch I will be working it heavily to turn it into a strength for next year.

6. WOD Nemesis, who do you battle or measure yourself against consistently?

Myself during daily WOD’s. I know when I’ve given my best effort and when I have dogged it. Undoubtedly, we will have workouts that we dog it in but limiting those will be the key to whatever goal you are setting for yourself. As I do the open and other competition, I am measuring myself against the top dogs in the region, since I am competing for a spot in regionals. The top guys I am referring to during the open are the scores of guys like Jason Hoggan (share the same Alma Mater) or Aja Barto, both of which have made it to the Games. If you are a serious cross-fitter with goals of making the games one day and you don’t have someone you’re chasing, then you may never get a reality check of where you stand and what you need to do to get there.

7. Married how long, kids? Dating or Single?

I am married to my wife Christie (she’s Canadian but don’t hold that against her unless its Canada vs US in hockey in the Olympics) and we have been married 3 years. We’ve been together since she was 16 and I was 19. If things don’t work out she always reminds me that I’ve been out of the game so long I couldn’t make it in the dating scene.

8. Cats or Dogs?

We just got our first pup. She is a black Lab/pit mix and her name is Bure (Burr-eh) We named her after one of the greatest hockey players who ever lived Pavel Bure. If by now you don’t know I played hockey all my life (lived in Canada playing after high school which is where I met my wife) and played NCAA D1 hockey after that.

9. How long have you been at AllSport CrossFit?

I have been at AllSport since July of 2012 when I moved to Houston.

10. What gains have been most impressive to you, weight loss, strength gain, etc?

The two biggest differences I have noticed is my Olympic lifting gains and my mental capacity to push beyond what normal workouts put you through.

11. If you were stranded on a desert island and could take only one piece of equipment, what would it be?

I would take my set of rings that I hang from my balcony. How can you not want to do a muscle up every time you walk by them? If the island wasn’t stranded I’d say dumbbells (Curls for the Girls? Suns Out Guns Out?)

12. Strict Zone/Paleo or Mexican and Margaritas Kind of Paleo?

I follow a hybrid of Paleo with some oats or rice tossed in there. Ultimately the Zone block concept I follow but I never let my stomach go hungry on me. I just keep my meals balanced and listen to my body. If I need more food at night and it’s late I eat.

13. How long did it take to get your first Pull-up or Muscle Up?

Pull ups were a staple in my workouts growing up and even more prevalent in the military. I have always done well with those. Muscle ups took me about a week with YouTube and a set of rings hung from the uprights at a local high school.

14. Class time you regularly attend? Why?

I typically go to the 5 pm class and show up early to lift and work on weaknesses. I work from 6-330 and it works out perfect that the gym is so close and opens up a bit before class starts. Depending on the workout or day I will also train out of my garage.

15. What movement(s) are you best with? Why?

I am fairly efficient at Olympic movements and pull ups. I have a pull up bar at my house that if I go past it I will do a set of pull ups so there is a level comfort I feel when doing them. I have also worked a lot of time on becoming as efficient as possible on butterfly pull ups which allows me to go for more reps with less muscle fatigue. The Olympic movements I work 2-3 days per week and ones I have also learned to be efficient at through the proper form.

16. What movement(s) are you worst with? What are you doing to get better at them?

HSPU are my worst movement hands down. At this point I haven’t done much to get better at them and that is why they still suck. This off season, they will become strength by implementing them into all types of workouts. I will do them alone for max effort sets, I will do WODs that include them so I can learn to do them when I am tired and have to rely on kipping. I will, like my pull ups, begin to do them around the house at random to learn to be comfortable with them.

17. Beach and Sand or Snow and Skis?

Like I told the guy on ABC “Danger is my business” Which way to the beach bru?

18. Three times a week or Unlimited?


19. CrossFit has helped me be a better _____________? You fill in the blank (ex. Dad, Softball Player, Husband, Nurse etc…)

CrossFit has helped me be a better cross-fitter. This is the sole reason I picked up CrossFit was to fill the void of competition that I no longer had with hockey.

20. If you could write the WOD on the board? What would it be? (You write the Strength and WOD)

Warm up: Eastside lap (I’m old and need longer to get my knees loosened up) (0.88 Miles for those who need to know!)

Skill: HSPU 3 sets of 5-20 reps; depending on ability (Starting with strict and then maxing out with kipping and no higher than 20 reps)

Strength: Snatch Work 15 minutes to find a heavy-ish 1 rep then reduce to 80% of that load and hit 2 full snatches every 60 seconds for 6 minutes

WOD: 4 rounds for time:

– 5 Muscle ups

– 10 Toes to Bar

– 15 Snatch (115/75#)

– 20 Wall Balls

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