Thursday March 31, 2016

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(CrossFit is a bigger investment that a typical traditional gym.  Why is that?  Is it really any different that those other places or is it just a bunch of judgmental jocks sizing you up and thinking they are better than you?  At CrossFit Julia, the exact opposite is true.  We are real people, just like you!  We are moms, dads, students, overweight, underweight, good at cardio, bad at cardio, awesome lifters, and need to gain strength.  We like to eat pizza and ice cream even though we know we probably shouldn’t.  We share our stories, we share our lives.  And ultimately the investment you are making is in overcoming the fear that may be keeping you stuck.  You don’t have to be perfect here.  You have to be you. You need a desire to make your life better and be willing to share that common goal with your fellow athletes. In the end, you will make the best investment of your life!  Fitness is an added benefit to finding a support system that has your back no matter what.  Getting in shape is an added benefit to building higher self esteem. Improving your help exponentially is an added benefit to being the best version of yourself possible.  So take a leap and see what happens. You have nothing to lose but the old, worn out version of yourself!)

Register for class on Mindbody and Post scores to Whiteboard

Gymnastics Skills Session:

Class majority choice… Handstands/handstand walking or Muscle-ups

 

Level 2 WOD:

TABATA:
L-sit on rings
Burpees
Sit-ups
Bike (SPRINT at a 9/10 level for resistance, you are not allowed to sit down on the sit, pretend you are going up a hill. Do not come to a complete stop during the rest break, but just drop the resistance and keep the pedals moving. This way it will be easier to get the bike moving again for your next 20 second interval.)

**For this workout, you will start at whichever station you want. You will complete all 8 rounds of the TABATA series at that station and then you will switch to the next one (rotate in the order the movements are listed above). Your score will be the combination of the 4 lowest scores on an given interval at each station. For the L-sit, give yourself the number of consecutive seconds you can hold with your feet above your hips. If you drop, take a short rest break and come back up on the rings. Do not stop and rest after a 5 second hold. Just go for one max set hold each round. For the bike, you will be allowed to give yourself the same number that you score on the burpee round. So if you want more reps, go faster and harder on burpees. So you will have one number for a score at the end of this workout.

You will be provided a 30 second rest break between stations to switch and get situated after all 8 rounds have been completed.

 

Level 1 WOD:

TABATA:
Ring hold with legs straight down
Burpees
Sit-ups
Bike (SPRINT at a 9/10 level for resistance, you are not allowed to sit down on the sit, pretend you are going up a hill. Do not come to a complete stop during the rest break, but just drop the resistance and keep the pedals moving. This way it will be easier to get the bike moving again for your next 20 second interval.)

**See the rules for the workout underneath the Level 2 description

Level 2 MODS:

MOD 1: L-sit (one leg out, one leg in)

MOD 2: L-sit (tuck sit)

 

Level 1 MODS:

MOD 1: Hold with knees down between boxes