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
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
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.
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
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
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
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
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
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
