CrossFit Julia

Countdown to The OPEN @ CrossFit Julia

Event Registration Online for The OPEN @ CrossFit Julia

The OPEN has arrived!

 Seriously! 

All CrossFit Julia members who show up tomorrow to compete will be comped their registration fee.  If you haven't signed up yet, now is your chance!

"Sweep the leg, Johnny!"......

"OHS, Burpees, Toes to Bar" - CrossFit Workout of the Day

Friday January 24, 2012

IT'S THE LAST DAY!!!  The 6-week I AM CROSSFIT Challenge ends today.  The road has been long, but very successful and worth every sacrifice, every minute of extra practice, and every pool of sweat!  We are so proud of everyone for sticking out this challenge and are very excited to brag about all of your success!  Great job everyone :)

A big shout out also goes to Justin for nailing his 525# Deadlift yesterday!  That's huge!! Check it out in the video below.

 

WOD

3 Rounds for max reps of: 

1 minute of Overhead Squats (95, 65)

1 minute of Burpees (IF YOU ARE IN THE OPEN, REPLACE WITH SIT-UPS)

1 minute of Toes to Bar 

 

There is no rest between rounds and your score will be the total number of reps completed.  Your goal is to get as many reps as possible!

 

MOD 1: OHS (75, 55)

MOD 2: OHS (65, 45), Knees to Elbows (must have contact between arms and knees)

MOD 3: OHS (55, 35), Leg Raises on the floor

 

"Push-ups, Squats, Grasshoppers" - CrossFit Workout of the Day

Thursday February 23, 2012

Great job to everyone on yesterdays Benchmark WOD!  Everyone did awesome and all of your coaches are so proud of you!  Only a few more days left of the challenge!  

The first WOD of the 2012 CrossFit Games has been announced!!  We will be taking on this workout on Saturday.  If you would like to come watch, judge, or participate, we would love to have you come and be a part of it!  There is still time :)  What's the workout you ask?  ........... BURPEES!!  7 minutes of heaven baby!

WOD

Max Deadlift - 15 minutes

then...

5 Rounds

20 Hand Release Pushups

40 Air Squats

50 Grasshoppers  (shin must contact forearm - each leg = 1 rep)

 

MOD 1: Knee Hand Release Push-ups, Mountain Climbers

 

 

"I AM CROSSFIT BENCHMARK WOD" - CrossFit Workout of the Day

February 22, 2012

Today is the re-test day for the I AM CROSSFIT Benchmark WOD!  Time to get some and time to take down your old score!  This workout is all about finding out how much improvement you have made over the last 6 weeks.  Look for faster times, more RX's, and improvement with your skills. This WOD was last done on 1/17/12 if you would like to take a look back at your first score. Make sure to celebrate the small.... and the big... successes!!  Today is the day to take your game up just one more notch!

One more announcement: The After Photos for the Challenge will be done on Monday evening between 4-6pm.  If you are unable to make it then, please contact Paul or Amber.

WOD

12 minute AMRAP

100 Double Unders

10 Pullups

5 Hang Squat Cleans (135, 95) - NO DROPPING WEGHTS TODAY PLEASE!

 

MOD 1: Jumping Pullups

MOD 2: Jumping Pullups, HSC (115, 75)

MOD 3: Jumping Pullups, HSC (95, 65), 4x singles (jump, jump, jump, EXPLODE)

Strength

Snatch

1 X 10

Clean Pull and Hang Clean
(2+1) X 5 

Push Press

5X3 75%/80%/85%

Back Squat

5 X 3 75%/80%/85%

Complex:
5 min. AMRAP KB snatch 53/35
with as few arm changes as possible

"Deadlift, Situps" - CrossFit Workout of the Day

Tuesday February 21, 2012

Enough said...

 

WOD

1000m Row test

then...

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

Deadlift (135, 95)

Weighted Sit-ups (35,25)

 

MOD 1: DL (125,85)

MOD 2: DL (115, 75) SU (25,15)

MOD 3: DL (95,65) SU (15,10)

 

Reminder: The 6:00pm class is now Open Gym!

 

"C2B Pullups, Pistols, Squat Snatch" - CrossFit Workout of the Day

Monday February 20, 2012

Team WOD #2 was the conquered last Wednesday with "Angie."  After crunching the numbers, the final count is in and the winners are....

TEAM JESSICA and BRIAN!  With 100% of their team members present for the challenge along with the most RX's, this team really crushed it and deserves their victory.

Here are the scores (note: times are written in seconds)

 

We have also made a new schedule update to accomodate everyone during the time that The Open is going on.  We may or make not keep this schedule after The open is over.  If you like it, make sure you sign up and come to class so that we keep things how you like them :)

New times:

Monday/Wednesday 6:00-7:00pm - Lifting Class (cancelled today due to the holiday)

Tuesday/Thursday 6:00-6:30pm - Open gym 

 

We hope this new schedule allows more people to practice getting their lifts, skills, and WODs up to par. I know that the three ladies in the pictures below have definitely been taking their game up a notch.  How about you?

 

 

WOD

5 Rounds for time:

9 Chest to Bar Pull-ups

12 Pistols

15 Squat Snatch (95, 65)

 

MOD 1: Chin-over Pullups, SS (75, 55)

MOD 2: Band Chest to Bar Pullups, Pistols to a ball, SS (65, 45)

MOD 3: Jumping Chest to Bar Pullups, Pistols to a box, SS (55, 35)

 

4 Station Team WOD- CrossFit Workout of the Day

Eric looking lean and mean.  Baddass!

 

Saturday February 18, 2012

 

WOD

 

4 Station Team WOD (4 per team)

AMRAP 20 minutes

6 Squat Clean Thrusters (135, 95)

12 Toes to Bar

24 Jump Rope Double Unders

8 Atlas Stone Ground to Shoulder (70, 40)

In this workout we will have one barbell and one atlas stone per team. Each teammate will start on a different station and you cannot rotate until all members completes their total reps.

MOD1 (115, 75)

MOD2 (95, 65), (40, 25)

MOD3 (75, 55), (25, 20), 3x singles

MOD4 (65, 35), (25, 20), 3x singles

 

 

 

"Rope Climb, Wall Ball, KB, DU" - CrossFit Workout of the Day

Friday February 17, 2012

 

WOD

7 Rounds for time:

1 Rope Climb (15ft)

10 Wall Balls (20, 16)

15 Kettlebell Swings (53, 35)

20 Double Unders

*For this workout, classes will be divided into 2 groups.  Group one will begin with rope climbs.  Group two will begin with wall balls and will do rope climbs second.*

 

MOD 1: Partial Rope Climb (7.5ft)

MOD 2: 3 Rope Pullups, WB (16, 10)

MOD 3: 5 Jumping Rope Pullups, WB (16, 10), KB (35, 20)

MOD 4: 10 Ring Rows, WB (10, 6), KB (20, 18), 4x-singles

 

"Inspired by 2011 CrossFit Games WOD #2" - CrossFit Workout of the Day

Thursday February 16, 2012

From start....

to finish...

Everyone that participated in yesterday's WOD absolutely crushed it!  We will be announcing the team winner for the I AM CROSSFIT Challenge in the next few days, once our PT clients have had a chance to take on the challenge.  Great job to everyone!

 

WOD

"Inspired by the 2011 CrossFit Games Open 11.2"

15 minute AMRAP

9 Deadlift (155, 105)

12 Walking Lunges with Plate overhead (45, 35)

15 Box Jumps (24", 20")

 

MOD 1: DL (135, 95)

MOD 2: DL (115, 75), BJ (20", step-ups), Lunges (35, 25)

MOD 3: DL (95 65), BF (24" step-ups, 3 plate jumps), Lunges (25, 15)

 

Strength

Bear Complex

3-3-3-3-3

Work up to 3 rep max

"Angie" - CrossFit Workout of the Day

Wednesday February 15, 2012

TEAM WOD #2 is today!  It's party time!  All the I AM CROSSFIT Challenge participants will be rallying together to take on today's workout with record times and record amounts of RX's!  Good luck to all the teams!

Great job yesterday rocking the Sweetheart WOD.  Cupid didn't hold back on that one.  Here are some great pics of some awesome L-sits!

 

WOD

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 

MOD 1: Band Pull-ups

MOD 2: Jumping Pull-ups, Knee Push-ups

(If you need to modify the pull-ups in any way, you will need to follow this rep count.... 25 pull-ups, 25 pushups, 25 pull-ups, 25 pushups, 25 pull-ups, 25 pushups, 25 pull-ups, 25 push-ups.)