Monday 130826

Once again a Surge Athlete has been nominated at the ColoWODder of the Week.  This week our very own Julie Kennedy has been selected.  This is what they wrote:

coloWODo Nation. I need everyone of you who read this to turn your full attention to the words below… It is Sunday once again and that means it is time to name our newest coloWODder of the Week. Before I go any further, I just want to say what an absolute honor it is to be able to have this amazing person grace us with her presence on our page. Please help me in giving a HUGE congrats and a loving hello to Julie Kennedy of CrossFit Surge.

We all think that we know what fight, determination, and sacrifice is every day at the Box. Julie has gone through that however now she is fighting a different fight with a determination that none of us even know the meaning of. You see, Julie was diagnosed with Melanoma in June. She has been fighting hard these last couple of months and has managed to keep her spirits and motivation high. Her prognosis is not good and she is spending her remaining time in her home (hospice) with her family and friends around her. Just like Crossfit has taught her, Julie makes goals for herself everyday and strives to become better even with this uphill battle.

PLEASE PLEASE Keep Julie in your thoughts and workouts, she will love to know you are sweating for her! Let’s learn a bit more about this amazing woman…

Name: Julie Kennedy
Affiliate: Crossfit Surge
How Long have you been doing CrossFit: 3 years
Best/Worst WOD: “Air Force” Cried both times doing it….but got through!
Favorite Movement in at the Box: Hang Clean or Dead Lift
If you could compete anywhere in Colorado where would it be: Back at Surge! Without hesitation!

Go to Facebook and LIKE, SHARE, COMMENT… do what ever you have to do to get Julie Kennedy around our awesome community. I need as many people doing their next WOD with her in your hearts and minds. I do not want to speak for her but I can imagine that she could only wish to head to the Box and WOD like any normal day for you, me, anyone. Show her your love coloWODo Nation. Thank you Julie for sharing your story. I truly hope to have the opportunity to meet you in person here in the near future.

We Love You Jules!!!

Essentials

Strength/Skill:
Warm Up:

AMRAP in 3 Minutes:

  • Overhead Squat x 8-10
  • Push Up x 8-10
  • Knee to Elbow x 8-10

Strength:

4 sets:

  • Kettlebell Swings x 20-25 reps
  • Rest 45 seconds
  • Dumbbell Walking Lunges x 20 steps
  • Rest 45 seconds
  • Side Plank x 30-45 seconds each side
  • Rest 45 seconds

Skill:

WOD:
AMRAP in 8 Minutes:

  • 10 Burpee
  • 250m Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Muscle Clean x 3
  • Front Squat x 3
  • Push Jerk x 3
  • Supine Row x 10

Strength:

A) 3 Sets: (Every 2 minutes)

Back Squat

  • *Set 1 – 5 reps @ 65-70%
  • *Set 2 – 3 reps @ 75-80%
  • *Set 3 – 1 rep @ 85-90%

B) 5 sets: (Every 2 Minutes)

  • Back Squat x 1 reps @ 95%

Skill:

WOD:
AMRAP in 8 Minutes:

  • 4 Ground to Overhead 185/125
  • 8 Pull Ups
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Front Squat x 1 rep

*In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B) EMOM For 10 minutes:

Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

  • Sets 1-2 – 50% of 1-RM Snatch
  • Sets 3-4 – 60%
  • Sets 5-6 – 70%
  • Sets 7-8 – 75-80%
  • Sets 9-10 – 80-85%

C) 3 Sets: (Every 90 Seconds)

  • Halting Snatch Deadlift + Snatch Pull

*Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not fore foot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

D) 3 Sets: (Every 2 minutes)

Back Squat

  • *Set 1 – 5 reps @ 65-70%
  • *Set 2 – 3 reps @ 75-80%
  • *Set 3 – 1 rep @ 85-90%

E) 5 sets: (Every 2 Minutes)

  • Back Squat x 1 reps @ 95%

Skill:

WOD:
For time:

  • 8/6 Muscle-Ups
  • 12 Power Cleans 155/105
  • 16 Front Squats 155/105
  • 20 Alternating Dumbell Snatches 70/50
  • 16 Front Squats (155/105 lb.)
  • 12 Power Cleans (155/105 lb.)
  • 8/6 Muscle-Ups
Additional:
  • 10 Minutes Mobility