Strength: 5/3/1+ of jerk press at 70%/80%/90% of 1RM (record weight and # of reps in last set)

WOD:

5 min AMRAP of 5 Jerk presses (115/75) and 5 thrusters (115/75)

rest 4 minutes

4 min AMRAP of 4 wall ball shots to 10 ft (20/14) and 4 med ball cleans (20/14)

rest 3 minutes

Run 400 (record time)

Welp…she’s growing up so fast…sob, sob…Unfortunately Juli won’t be coaching at Jai on a regular basis anymore.  She has taken the CrossFit/Paleo blogging world by storm and is now also blogging for The New Primal (along with Again Faster and Paleomg), leaving her even less time for coaching.  Come on Friday to one of her two classes (530/630am) and wish her well as she embarks upon this new adventure.  I can speak for everyone when I say that it has been great having her at Jai and she has been a great resource and role model, she will be missed.

The silver lining is that we spoke last night and are excited about the idea of having her come back and coach some female-oriented lifting seminars.  These would be longer classes (~2hrs) that she coaches on a weekend that would focus on one or two lifts at a time.  Stay tuned for more info and let TJ know if that is something that intrigues you (is cross-dressing allowed so that the guys can get in?!?)

Future coaches:  right now I will be bringing Lindsay on to coach on a more regular basis and Matt Cisneros (Mateo) will also start rotating in to coach on a more regular basis.  Matt will be covering for me the weekend of June 9th and 10th as I will be in Grand Junction for an Oly Seminar.

You guys are awesome.  Period.  100% of the Paleo Challenge peeps improved their Jackie times.  Wowza.  My 10 second improvement was far and away the closest to blowing it for everyone.  Nice work, you guys are legit.  Keep hitting it hard.  A few tough wods so far this week.  Let’s continue to get after it.

A doozy of a chipper that Kent and I did last week:

800m run

100 squats

90 situps

80 pushups

70 lunges

60 dips

50 burpees

40 kb swings, 1.5/1 pood

30 lemon squeezers (15/10)(weighted v-ups)

20 double unders

10 pistols

800m run

13 minute amrap

10 squat cleans (185/115)

25 double unders

Today is the last day to post your paleo challenge scores and get Jackie done.  Email TJ if you have questions.

For those who are wrecked from “Jackie” on Sunday and “Abbate” today:

-Pick two weakness.  Work the required mobility for those movements.  Create a wod with those two weaknesses and then add one of your strengths.  I will help with format, rep structure, etc.

For those who are not wrecked:

21/15/9

Deadlifts (225/150)

Hand Release Pushups

*After each set, do 2 lengths of bear crawls and 2 lengths of broad jumps.

Announcement:  Congrats to all of the folks who competed in the nutrition challenge!  You all did an amazing job and were really inspiring.  Thus far, if I remember correctly, everyone (EVERYONE) improved on their “Jackie” times.  That is amazing!  Please post your last week’s score on the paleo challenge scoreboard.  You can find the link on the top right side of the website.  I will just trust that everyone will be as accurate as possible because I am not going to collect your journals.  By the end of the week I will rank the journal scores, Jackie time changes, and picture ranks.  I am hoping to get all of this done before Friday but I have a few stragglers who have yet to complete the wod, etc

The new schedule is posted for this coming week!  Be sure to go in and check your reservations as some will most assuredly have changed.  Thanks!

Strength:

5 x 3 power clean up to 75%

3 x 1 power clean up to max

Wod:
5 rounds for time of:
3 power cleans, 80% of max
200 meter run

*Run Hard!!!

Reminder:  The final testing day for the paleo challenge is this Sunday from 8-11am.  Clark at CrossFit South Denver has been generous enough to loan a few C2 Rowers so that we can have a little competition.  Let’s rock those original times!  If at all possible, please try not to reschedule the testing day as my schedule is loco right now and the classes are all very full so I’d like to do as much of this on Sunday as possible.  We will re-measure, take photos, and repeat “Jackie”.

Memorial Day:  After looking at the signups for Memorial day I decided to modify the schedule after all.  We will be doing “Abbate” because we just did “Murph” a couple of weeks ago.  There will be a 715am WOD and 530pm WOD.  Thanks and happy Memorial Day!  Come one, come all – keep signing up and I will keep pushing people from the waitlist into the class.  Be sure to thank all of the veterans that you know and remember the ones who lost their lives serving our country.

“Abbate”

Run 1 mile

155# Clean and Jerk, 21 reps

Run 800m

155# Clean and Jerk, 21 reps

Run 1 mile

I’m sure many of you have noticed but some of the classes are getting hit pretty hard and are full/waitlisted on a regular basis.  The mid-morning (7:15/9/930) and early evening classes (5/530) are the common culprits.  I am looking at proposing a new schedule and I wanted to show you what I am working with thus far.  Nothing is set in stone and I’m not sure when it will be in place but I would like to change it in the coming weeks.  Generally speaking, all of the classes that you are used to are there, with some additions, but some of the times change slightly.  Overall the schedule is a little less complicated as there is more consistency to it.  Weekends will stay the same for the time being.

Advanced class:  I am looking at starting an Advanced class for those members that want a little bit more strength training on the barbell.  These aren’t fully set up yet, thus far you have probably noticed Kent, Thor, Christina, etc doing separate strength based workouts during the evening classes.  These Advanced classes would be dedicated to that and there would be certain requirements for getting in to the Adv class (to be determined).  There would be a little bit of overlap  on Tue/Thur  with the 630am WOD.  Basically the Adv folks would show up during the last 15 min of that class and start warming up, etc.

Take a look at the schedule and let me know what you think, good or bad.

Proposed Weekday Schedule:

3 rounds for time:

50 DU

40 Situps

30 Med Ball Cleans (20/16)

20 Hand Release Pushups

10 HSPU

*Note – please try not to reserve a spot (especially in a full class) and then not show up.  We had 6 no-shows today in classes that were either full or close to full.  Even if you un-rsvp an hour or 30 min before the class, that is better because somebody may be able to jump in.  Thanks!

Strength: 5/5/5 Overhead squats at 60% of 1RM.

WOD: 50 squat snatches for time (weights to be determined individually).