CrossFit Julia

"Fun with bars" - CrossFit Workout of the Day

Tuesday January 31, 2012

The inagural workout at CrossFit Julia was a success!  Thanks to everyone who came out today to break in the new place and share the fun with all of your coaches.  Here are some pics of the first class and PT client.

 

WOD

5 rounds for time:

12 Power Cleans (135, 95)

12 Chest to Bar Pull-ups

12 Front Squats (135, 95)

12 Toes to Bar

 

MOD 1: (115, 75), Strict chin over Pull-ups

MOD 2: (95, 65), Kipping chin over pull-ups, Knees to Elbows

MOD 3: (75, 55), jumping pull-ups, Hanging Leg Raises

 

Strength

5 Sets

1 Snatch - 3 Overhead Squats

Work up to a 3 rep max

 

Foundations

Welcome to our new class!  Have a great first day :) 

Grand Opening CrossFit Julia 2.0

Monday January 30, 2012

 

Welcome to CrossFit Julia 2.0

We are excited to open the doors to your new box located at 1849 Cherry Street #3 Louisville, CO 80027.

 

WOD

15 minute AMRAP

10 Power Snatch (75, 55)

20 Abmat Situps

30 Jump Rope Double Unders

 

MOD 1 (55, 35), 3x singles

 

Finale WOD @ CrossFit Julia 1.0

Saturday January 28, 2012

 

Finale WOD @ CrossFit Julia 1.0

Julia striking a pose at 1.0 right before we opened circa 2009.

 

With tears in our eyes and a smile on our face we say goodbye to our first home at CrossFit Julia 1.0

Thank you to all of our members, coaches, friends, and family for making this experience so special for us. We leave behind treasured memories and look forward to a new chapter on this extraordinary journey with all of you amazing folks in the CrossFit Julia community.

Beginning on Monday @ 6:30am all classes will be held at our new location at the following address:

1849 Cherry Street Unit 3

Louisville, CO 80027

We painted up a couple of signs that say "CrossFit Julia" we will place roadside outside of the new location to make sure everyone finds it okay.  Just look for the two big wood walls outside in the back alley and you will know that you are in the right place :)

A glimps of CrossFit Julia 2.0

WOD

In teams of 4 for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Grasshoppers (shin to forearm, right & left = 1 rep)

Jumping Squats

V-Ups

Pistols

Each team member starts on 1 of the 4 exercises

You will rotate as a team together when all members of the team complete all of their reps on their station.

 

MOD 1: Partial Pistols - go as low as you can go 

"Jaelyn" - CrossFit Workout of the Day

Friday January 27, 2012

HAPPY 1st BIRTHDAY JAELYN!!  WE LOVE YOU!!

 

REMINDER: NUTRITION SEMINAR TOMORROW AT 11am for I AM CROSSFIT Challengers!  Tate, Taren, Erin, and Julia are going to have great information for you!  BE THERE!!  Julia will also have her new paleo cookbook available for purchase/donation to Make a Wish Foundation at $10/book.  

 

WOD

"Jaelyn"  

3 Rounds for time:
Run 800m
10 Deadlift (275, 185)..... NO FLOOR MEANS NO DROPPING WEIGHT FROM THE TOP!
50 Jump Rope Double Unders

 

MOD 1: DL (225, 155)

MOD 2: DL (205, 145), 4x singles (jump, jump, jump, EXPLODE)

MOD 3: DL (185, 125), 4x Singles (jump, jump, jump, EXPLODE)

If the weather is snowy, replace the 800m run with 20 Burpees.

IF YOU DROP THE WEIGHT FROM THE TOP OF THE DEADLIFT, ADD A 20 BURPEE PENALTY.

 

"Run for Thursday" - CrossFit Workout of the Day

Thursday January 26, 2012

Results for the I AM CROSSFIT Team Challenge WOD will be posted tomorrow.  We have a few PT clients that still need to complete the workout, so stay tuned!  For those of you in the regular class, I will give you the average score of all the other participants if you were unable to make it in today.  Good luck to all the teams!

Also, a BIG Congrats to Ashley for achieving her goal of linking 3 consectuive double unders and getting an RX on Cindy!  We are so proud of you Ashley!

On another note, have you ever been criticized for short changing your full range of motion?  Take a look at these photos.  Don is 87 years old, has had both his knees replaced, and as some ankle issues.... and yes, he still gets his hips below his knees.  Can you?

WOD

3 rounds for time of:
Run 150 meters
30 Lunges with a plate overhead (35, 25)
Run 150 meters
30 Weighted Sit-ups (35, 25)
Run 150 meters
30 Kettlebell Swings (53, 35)
Run 150 meters
30 Back extensions

 

MOD 1: Plate (25, 15), KB (35, 20)

 

Strength

Max Clean and Jerk

1-1-1-1-1-1-1

"I AM CROSSFIT TEAM WOD #1" - CrossFit Workout of the Day

Wednesday January 25, 2012

"Alone we can do so little; together we can do so much." 

         Helen Keller 

Today is the first team WOD for the I AM CROSSFIT Challenge.  Make sure you get to class today so that you can contribute to your team's score and earn those bragging rights!  This will be a great opportunity to build camaraderie and focus on our always present theme... Teamwork!  Get after it you guys :)

 

WOD

"Cindy"

20 minute AMPRAP

5 Pull-ups

10 Push-ups

15 Squats

 

MOD 1: Jumping pull-ups

MOD 2: Jumping pull-ups, knee push-ups

"Jackie and Annie Face off" - CrossFit Workout of the Day

Tuesday January 24, 2012

 

WOD

"Jackie"

1000m Row

50 Thrusters (45, 35)

30 Pullups

 

MOD 1: Jumping Pullups

 

Then...

 

"Annie"

50-40-30-20-10

Double Unders 

Sit-ups

 

MOD 1: Double Under Attempts.... (time to stop the attempts, let's land a few!!)

MOD 2: 4x singles (jump, jump, jump, EXPLODE.... the "explode" should look different than the "jump")

Strength

5 sets of:

1 Clean and 3 Front Squats

Work up to a 3 rep max 

"Back Squat, Wall Ball, Burpees" - CrossFit Workout of the Day

Monday January 23, 2012

NEW SCHEDULE BEGINS TODAY!!!  

 

Got Kids?  Our new gym will have this awesome kids room for them to be safe and have fun while parents get their fun with CrossFit!   

Reminder: We will be holding classes at our new facility beginning Next Monday January 30th.  Are you ready!!!  We are...almost ;)

 

WOD

18-15-12-9-6

Back Squat (95, 65)

Wall Balls (25, 16, 9ft. targe)

Burpees

 

MOD 1: WB (20, 10)

MOD 2: WB (16, 6), BS (75, 55)

 

OR.....

 

Make-up Day for I AM CROSSFIT Benchmark #1

12 min AMRAP

100 Double Unders

10 Pull-ups

5 Hang Squat Cleans (135, 95)

MODS: 4x- singles, jumping pull-ups, lower squat clean weight

 

"Goals and Teamwork" - CrossFit Workout of the Day

Saturday January 21, 2012

GOAL SETTING WORKSHOP TODAY for I AM CROSSFIT CHALLENGE!  Make sure you are there so that this can be you ... He looks like he is feeling pretty, darn good :)

 

WOD

"Goals and Teamwork"

In teams of 4...

Run to the new gym and back

100 Wall Balls (25, 16)

200 Pull-ups

300 Jumping Squats

400 Sit-ups

 

Before you begin, each team must write down their goal for completion time of this workout.  You will run together as a team.  When you get back each person on the team will start at one of the four stations and complete 1/4 of the work.  Your team cannot rotate to the next station until everyone has completed their portion of the work.

 

MOD 1: WB(20, 10) 

MOD 2: WB (20, 10), Replace Pull-ups with Kettlebell Swings (35, 20)

 

Foundations

 

Skills:

Deadlift

WOD:

CrossFit Baseline

Row 500m

40 Squats

30 Sit ups

20 Push ups

10 Pull Ups

For Time.

 

"Deadlift, Pushups" - CrossFit Workout of the Day

Friday January 20, 2012

I AM CROSSFIT Challenge Goal Setting Seminar is TOMORROW!!  Make sure to sign up online so that Jessica and Amber know you will be there.  This seminar will get this challenge really off and running, make sure you are there!  YOU DO NOT WANT TO MISS THIS!!

 

WOD

10 Rounds for time:

15 Deadlifts (135, 95)

15 Hand Release Pushups

 

MOD 1: (115, 75)

MOD 2: (95, 65), knee push-ups

Strength

Double Under Skills Session