Happy Birthday to the Birthday Girl Jilly and one of the greatest finds for a CrossFit Gym! I think she turns 25 today, but maybe she can correct me?!!!
I. Charles River CrossFit Open Challenge:
My friends, Eric and Melissa, who just opened Charles River CrossFit in Needham will be hosting a friendly team competition next Saturday, February 12th, 2011. The beginning of the challenge will start at 9:00 am. This will be a low key event and just a friendly competition. We will have one team participating in the event, so any support will be greatly appreciated. The event will be different, in a sense, where there will be 3 workouts at hand. The first event will be a max snatch, and the second event will be a max clean and jerk. They will take the total amount weight lifted for the two lifts. The third workout will be a metabolic conditioning workout of the day. So, if you want to see a different structure to a competition, this will be a great event to attend.
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Hamstring Band Stretch(Deadlift Prep)
Shoulder Positioning(Shoulder Back)
Hip Flexion/Extension(Super Spiderman Stretch)
Wrist Mobility
*Dynamic Prep- Speed Work*
Lateral Hops- 20/10 x 4 Rounds
T-Agility Drill- 30/15 x 4 Rounds
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Overhead Squat, 1-1-1-1-1
*Compare to August 6th, 2010 and October 19th, 2010.*
B. “Jilly”(For Time of):
Deadlifts @225/155 x 15 reps
Box Jumps @ 30/24 x 15 reps
Deadlifts @ 185/115 x 21 reps
Box Jumps @ 24/20 x 21 reps
Deadlifts @ 135/95 x 30 reps
Box Jumps @ 20/16 x 30 reps
*Weight on deadlifts will be removed during each round. You will be accountable to take weight off during sets.*
*Level 1*
Deadlifts @ 165/105, 135/85, 105/45
*Level 2*
Deadlifts @ 185/125, 155/105, 115/65
*Level 3*
As RX
IV. Competitors Schedule Workouts of the Day:
A. Back Squats, 3×3 @ 90%
B. 7 Rounds for time of:
5 Back Squats @ 185 lbs/115 lbs
7 Wall Climbs
C. Rest 15:00 Minutes and Complete following:
Row Total 2000 m
First 500 m @ 80% Effort
Next 250 m @ 100% Effort
Next 250 m @ 80% Effort
Second 500 m @ 95% Effort
Next 250 m @ 75% Effort
Last 250 m @ 100% Effort
Post Weights Used and Time to Complete to Comments.
Love it!! For some reason, the term “Jilly for time” cracks me up 😉 25….52…..or somewhere in between! Thanks, Kevin! Can’t wait to get here in the morning and kick it like the middle aged badass that I am! BRING IT!!
I’ll bring my pogo stick might need it to get my butt up to 30″Happy 29th Jilly!
Jill!!!!!!! =) Yaaay.
HAPPY BIRTHDAY JILL!!!!
Happy Birthday JILL
You bad Asses are sooo lucky to have my gal pal Jilly-bear at your box!! I miss her and doing weekend wods with her! P.S. she’s a great hugger!!!
Miss you Jilly!!!!
Thanks everyone! Robbio, you’re a sweetheart! Thanks for the crossbox love, baby!! Miss you too!