STRENGTH:
Find 10RM Back Squat
Workout:
AMRAP x 12 Minutes
100m Run
8 Back Squats
6 Hang Power Cleans
Level Method Modifications: Weightlifting
Purple and Up – 95/65
Blue to Blue 3 – 65/45
Orange 3 and Under – 45/35
STRENGTH:
Find 10RM Back Squat
Workout:
AMRAP x 12 Minutes
100m Run
8 Back Squats
6 Hang Power Cleans
Level Method Modifications: Weightlifting
Purple and Up – 95/65
Blue to Blue 3 – 65/45
Orange 3 and Under – 45/35
25 min AMRAP
5 Sets
2 Hang Power Clean
+
2 Shoulder to OH
-Rest As Needed b/t Sets
TABATA
8 Sets (:20 ON / :10 OFF)
Cal Bike
-Rest 1:00-
EMOM x 5 Minutes
30 Double Unders
5 Hang Power Clean to OH 115/75
-Rest 1:00-
TABATA
8 Sets (:20 ON / :10 OFF)
Cal Bike
Level Method Modification: Neuro Core & Endurance
Purple and Up – RX
Blue III and Below – 30 Single Unders
Level Method Modification: Weightlifting
Brown and Up – RX
Purple to Purple III – 85/65
Blue to Blue III – 75/55
Benchmark WOD – Nancy
5 Rounds For Time:
Workout:
8 Rounds for Time
6-6-6
10 Rounds For Time
6-6-6
Benchmark WOD – “Painkiller”
5 Sets – On A 2:00 Running Clock
Kimberly recently chatted with Coach James about how she came to CrossFit Jungle Gym two and a half years ago for a better lifestyle, how she stayed motivated to workout during quarantine and what she wants to accomplish next.
Hi I’m Kimberly Cerasi – I turned 50 today.
Just a better lifestyle, I tried all these different workouts and you stick with it for a couple months, and kind of fall off of it. I needed something to kick my butt and get in shape. Two and a half years later and I’m still here – must be doing something right.
That was tough, especially going into quarantine and not getting the push from class. I promised myself I got too far where I was, I lost a lot of weight, I got strong. I pushed myself, I woke up Monday – Friday everyday at 6am and did the workout then started work. I did it every morning.
There’s a couple, power cleans, for sure. We mentioned right before I was at 60#/65# I wanted to get to 75# I can now do 90#/95#, even if its a 1 rep max. Backsquats, we did it from the rig one day because there was only four of us and even though I was at 130# before I left, I got to 115# which I’m proud of, especially for not doing them at home. Also, deadlifts – I can still lift heavy, it feels good.
Oh, it goes back to quarentine, the fact that you guys did the videos and kept us in check. Getting the messages from (Coach James) every night, “ok this is what I want to see” and then a little reminder the next day asking how’d it go? It was always like, if I missed a workout, I have to tell him(Coach James) why and that wasn’t going to happen – I’m not making excuses.
I still want to increase my power clean, my goal is to get over 100#’s. My deadlift, I want to get back past the 130#, getting to 200#’s would be awesome, that seems kind of a stretch. My backsquat’s getting to the weight I was at before and heavier. I was at 130# before so heavier than that.
You have come so far in the last two and a half years and there is so much more in you. So keep going – you can do it.
WOD:
Cash in – 400m Plate Carry
Then 5 rounds
Cash out – 400m plate carry