Thursday May 17, 2012
Skills Practice
Max Double Unders
WOD
AMRAP in 17 minutes
10 Burpees
10 Pullups
10 Wall Balls (20, 16)
10 Box Jumps (24", 20")
MOD 1: WB (16, 10), Band Pullups, BJ (20" jumps, 3 plates jumps)
MOD 2: WB (10, 6), Jump Pullups, BJ (step-ups)
Strength
Deadlift
3-3-3-3-3
Find your 3 rep max
| |
|
Wednesday May 16, 2012
Good news everyone!! We have opened up an open gym for Sunday mornings between 9am-11am. If you would like to attend, please sign up so that we know to expect you at some point during the 2 hours. Have fun and thanks to Luis for making the Sunday Open Gym possible.
WOD
Run 800m
then..
3 Rounds of:
21 Hollow Rocks-- hands over head
15 Hang Power Cleans (115, 75)
9 Handstand Pushups
then...
Run 800m
MOD 1: Kick to Handstands, HPC (95, 65)
MOD 2: Box Handstands, HPC (75, 55)
MOD 3: DB Push Press (10#), HPC (55, 35)
Strength
Snatch 1x10
(remember, if you're missing more than 3, you're going too
heavy, if you aren't missing one or two, you're going too light)
High Hang Clean, Hang Clean (1+1)x5
Shoulder Press 5x3
Front Squat 3x3
Complex: KB renegade rows, double KB clean and jerk
| |
|
Tuesday May 15, 2012
Classes have been very full lately, WHICH IS AWESOME!!!! We know that some of you have been getting stuck on the waitlists a lot, so we have decided to open up the class sizes to 15 people! Yeah!! Please double check your schedule to see if you have been added from the waitlist.
Also, as a reminder.... you can register for classes 5 days in advance. Sign up early to guarantee your slot. Keep getting after it everyone! We are so pumped that you are so committed to yourself and to your dreams!!
WOD
10,9,8,7,6,5,4,3,2,1
4x Mountain Climbers... (each leg counts as one)
Power Snatch (115, 75)
Toes to Bar
MOD 1: PS (95,65), Knees to Elbows
MOD 2: PS (75, 55), Hanging Leg Raises
MOD 3: PS (55, 35), Leg Raises on the Floor
Strength
Squat Cleans
5-5-5
Jerks
3-3-3-3-3
*First complete your 3 sets of squat cleans, then take off weight and do your 5 sets of jerks
| |
|
Monday May 14, 2012
Have you ever doubted this about yourself? I know that from time to time, a workout, a movement, a diet, or a life event makes me question the statement above. But, it is good to remember that everyone has a bad day sometimes, everyone has strengths and weaknesses that they can improve upon, you are not alone! I heard a great quote last night from former member of the singing group TLC that really got me thinking about what is yet to come....
“Every time you have a struggle it’s a preparation for what is yet to come.”
— Lisa “Left Eye” Lopes
When I look around at CrossFit Julia athletes, this is what I see that is yet to come...
STRENGTH
PERSERVERANCE
BEAUTY
CONFIDENCE
BELIEF
ACHIEVEMENT
COMMUNITY
CAMARADERIE
and....
SUCCESS!
Skills Practice
Handstands
- kicks, holds, pushups, walking
WOD
4 Rounds for time:
30 Stick Jumps (24', 20")
20 V-ups
10 Chest to Bar Pullups
Run 400m
MOD 1: Chin over Pullups,
MOD 2: Band C2B Pullups, SJ (20", orange hurdles),
MOD 3: Scissor Chin over Pullups, SJ (orange hurdles), V-Ups (Toe touches)
Strength
Snatch high pull + high hang snatch (2+1) x 5
Clean and jerk 2x5
Back squat 5x5 (work up to 85% max)
Complex: sprint work
| |
|
Saturday May 12, 2012
WOD
"Partner Bull"
2 Rounds
200 Double Unders
50 Overhead Squats (135, 95)
50 Pullups
Run 1 Mile
MOD 1: OHS (115, 75)
MOD 2: OHS (95,65)
MOD 3: OHS (75, 55), Pullups (35,20# KB Swings), 3 people per group
MOD 4: OHS (55, 35), Pullups (20, 18# KB Swings), 4 people per group
For this workout, you can split the work between you and your partner in any way you choose.
You will run the mile (4 laps) together for both rounds.
There will only be one bar per team.
Also, you will have the option of completing this workout with one partner, two partners, or three partners.
HAVE FUN!!
| |
|
Friday May 11, 2012
Grind week is almost over everyone! You have done great working on your mental toughness and taking your work capacity to the next level! It may have been hard, but everyone has survived and has looked great doing it! Just a few more days :)
Skills Practice
Overhead Squat
3-3-3-3-3
WOD
"Rahoi"
AMRAP in 12 minutes of:
12 Box Jumps (24', 20")
6 Thrusters (95,65)
6 Burpee Bar Jumps
MOD 1: Thrusters (75, 55)
MOD 1: Thrusters (65, 45), BJ (20" box jumps, 20" Step-ups)
MOD 2: Thrusters (55, 35), BJ (24" step-ups, 20" step-ups)
| |
|
Thursday May 10, 2012
We want to give a big WELCOME BACK to Michael L. He is back for the summer and you will see him at the gym coaching and participating as an athlete. For those of you that don't know Michael, he has been a friend and coach with CrossFit Julia for the last few summers and is a great resource for everyone in the gym. Because he trains and coaches at a different gym during the school year, he has many different tips that you can utilize and learn from. Make sure you chat with him before he takes off again. WELCOME BACK MICHAEL!!
WOD
"Inspired by Morrison"
50-40-30-20-10
Double Unders
Wall Balls (20, 16)
Kettlebell Swings (53, 35)
MOD 1: WB(16, 10), KB (35, 20)
MOD 2: WB (10, 6), KB (20, 18), Tuck Jumps
Strength
Barbell Turkish Get-ups
| |
|
Wednesday May 9, 2012
Great job to everyone for doing a great job so far with "The Grind." We are loving seeing everyone push themselves and take on new challenges. Keep up the good work as the fun just keeps on rolling :)
Skills Practice
Push or Split Jerk
5-5-5
WOD
"Abbate"
Run 1 mile
21 Clean and Jerk (155,105)
Run 800m
21 Clean and Jerk (155, 105)
Run 1 mile
Strength
Snatch 2x5
Bench Press 5x3
Front Squat 3x3
Complex: 3 rds
Death March+Sandbag Work
| |
|
Tuesday May 8th, 2012
Congratulations to our most recent class of Foundations graduates! We are very excited to see them in our regular group classes and can't wait to take this CrossFit journey alongside of all of you!
We are also super excited to welcome in our new class of Foundations participants tonight at 6:30pm. Have a great time tonight everyone and remember to enjoy your journey :)
WOD
"Inspired by Ryan"
5 Rounds for time:
7 Muscle-ups
21 Burpee Lateral Hurdle Jumps
MOD 1:MU (10 Chest to Bar Pullups/10 Ring Dips)
MOD 2: MU (10 Chin over Pullups/10 Box Dips)
MOD 3: MU (14 Band Pullups)
MOD 4: MU (14 Jumping Pullups)
*Focus of the Day*
Try to get more muscle-ups, more C2B Pullups, chin over bar pullups, or ring dips than you have ever done in a single workout before. Your time might be slower, but you will be stronger on these movements for the next time if you just get one more than you have ever done before! Time to get a PR people!!
Strength
Snatch Balance
3-3-3-3-3
Choose a weight that is about 50-60% of your 1 rep max on snatch and do all sets of snatch balances at this weight. Focus on getting down quickly, arms locked out, and footwork.
| |
|
