Monday – Dec 29
Snatch From the Hip: 5 sets of 3, in between each set complete 12 TTB
AMRAP in 10 min:
250m row
12 Box Jumps (24/20)
6 Alt KB Snatch (53/35)
FRIDAY
Noon Only Class
EMOM x 10 min: 3 Front Squat from the rack @ medium weight + 20 DU
5 Rounds:
AMRAP in 2 min: 50m sprint + 8 HR Pushups
Rest 60 sec
WEDNESDAY
5:15am & Noon Only Today
A1) HSPU x 5-8 reps x 4 sets, rest 60 sec
A2) Strict Chinups x 5 reps x 4 sets, weighted as able, rest 60 sec
3 Rounds:
1000m row
10 Deadlifts (275/185)
50 DU
Julieanna Dirks
Julieanne Dirks began CrossFit one year ago March 4th at the urging of fellow CrossFitting friends and maybe just a tad bit of alcohol influence! In that year Julie has made amazing gains and already pushed hader than even she thought possible! Dirks said “What most surprises me is how far I have actually come! I never thought the heavy weights I have been lifting would even be possible”!“Julie is a very hard worker and has even more potential to be a great athlete. One of her best qualities is the way she listens to the coaches and uses that knowledge to be her best”. Said coach, Cliff Gamblin. Julie has always been like a sister to me as I was her sister’s best friend growing up! The first couple of days she was in CrossFit were hard on me as a coach for Julie! She was very uspet at the end of WODs and like a big sister I never wanted to see her in pain. I thought for sure she wouldn’t last! She is the one person who surprised me the most that I have seen walk through that big garage door!We have watched Julie make amazing gains in her short year with us and can’t wait to see what the next year holds. You don’t’ have to take our word for it! Her before and after pictures speak for themselves!Her next challenge? CrossFit Open 2014!!!
Gilbert Still
Gilbert Still “The Pedigo’s and Jayne are the ones who got me started at RUK. They kept telling me about it but it still took me 5 months to make the commitment! I chose CrossFit because I was ready to get healthy and fit. The addiction part came because of the support from the RUK family also, the feeling of accomplishment after each workout! My proudest moment was when I competed in my first CrossFit competition. I thought I would not do very well. I ended up doing well and competing with other competitors from our gym that I never thought I could! My biggest accomplishment was loosing 40 lbs since joining in February of 2013”. Coach Mario said about Gil “He has come a long way! He is always pushing himself to be better in anything he does. CrossFit has really changed his life.” Andrea Pedigo says “Gil is always a very supportive member of our gym as well. He encourages others after each work out. He has a way of making you believe in yourself.” Gilbert is a 4th grade teacher at Northwest Elementary. His favorite lift is the clean and his favorite movements are toes to bar and double-unders!Brad Smith
For several years my doctor would always tell me that I should lose some weight and I would always say, “sure I agree”, then just go on with life. In 2011 my world was changed when my wife was diagnosed with early Alzheimer’s disease. After thinking back on my family’s history of heart disease and my wife’s situation, I decided that I needed to start taking better care of myself, so that I could be around for many years to come or at least do what I could to have a better chance of that happening. I tried the dieting route and could lose 5-10 pounds, but would put it back on. It was easy to see that without exercise the weight was not going to stay off and with high blood pressure already (I had taken pills for many years) I needed something I would do and stick with. I tried running, but got bored quickly. Exercising on my own was no fun, also it was very easy to reason why I couldn’t do it every day. In 2012 my daughter had been doing CrossFit for 6 months or so and convinced me to give it a try. It was hard at first since by now it had been 20 years since I had done much physical exercise. I just had to do what I was able to do and slowly work to get better and still am. I personally have now lost and kept off 25-30 pounds. My doctor looks at my tests now and just tells me to keep doing whatever I am doing because it is working. Sure I can’t keep up with the young ones, but that is not why I do it. I do it get more strength and flexibility and better overall health.
TUESDAY
Twelve Days of Christmas CF RUK Style:
1 Power Snatch (135/95)
2 HSPU or Wall Walks
3 Ring Dips
4 Power Cleans (135/95)
5 Burpee Pullups
6 Wall Ball (20/14)
7 KB Swings (53/35)
8 Box Jump Overs (24/20)
9 TTB
10 Jumping Lunges Each Leg
11 Deadlifts (135/95)
1200m run
* completed just like the song, 1 Power Snatch, then 1 Power Snatch and 2 HSPU, then 1 Power Snatch, 2 HSPU, and 3 Ring Dips etc
MONDAY
A) Clean Thrusters: 8 sets of 1 to heavy single, rest 60 sec between each single
B) 20-15-10:
Overhead Lunge EACH Foot, hold plate OH (45/25)
Alt DB Snatch (45/25)
360.59
360.59
A) STRENGTH WOD
EMOTM – 10 Min: 2 Squat Snatch (tng) – moderate to heavy – same weight across all 10 rounds.
B) WOD
20 Min CLock: Buy-in 1 Mile Time Trial
Complete AMARAP in the remaining time of the 20 minute clock.
30 Push Ups
20 Med Ball Cleans (20, 14)
100 meter Farmer Carry (70’s, 53’s KBs)
*Post Mile Time & total rounds completed
360.58
360.58
A)
WOD
3 sets @100% effort, goal is to get your absolute best possible score
on the first set and do your best on each subsequent one, NOT your
best average of the 3.
Run 200m
15 KB Swings (70, 55)
25 burpees
15 KB Swings (70, 55)
Run 200m
*rest exactly 5 min bw sets
B)
MIDLINE / SKILL WOD
4 Rounds not for time
12 Pistols (6/6)
12 DB/KB Windmills (6/6)
