Sunday, September 16, 2012

Monday 120917 Nine Rounder

We are excited and happy to have Julie Foucher with us at CrossFit Malibu this week.  Julie has competed in 3 CrossFit Games and placed 2nd this past year.  She is currently a second year medical student at Cleveland Clinic Lerner College of Medicine where she is also focusing on clinical research in exercise and disease.  Each day this week she will spend some time with Sports Medicine faculty, guest speaking in some premed classes, getting in her own training and also being a participant in some lab sessions.  Many CFM athletes got to train with her on Saturday morning in the Team WOD.  She held up her share of the work:)

A few extra events going on at or near the Hut this week for you to consider attending:
  • Rx Jump Ropes hosting a free jump rope workshop during the 4pm class Monday
  • Kids class started back up- Tuesdays and Thursdays at 3:15pm
  • Pepperdine Univ Sports Medicine CrossFit Demonstration "Lab" featuring Julie Foucher and other CFGames competitors at Elkins Auditorium on Thursday 6-8pm. (Thurs 6pm WOD will NOT meet- come up to Pepperdine instead!)
  • Friday 1:30pm Girls/Women of CrossFit Event- Dr Priscilla MacRae will moderate a a group discussion featuring Julie Foucher and ALL you women, girls, daughters, moms and sisters of CrossFit Malibu.  Mark your calendar now for this awesome chance to meet and talk with amazing role models and mentors.
Uphill sprinting Blitz WOD Sunday evening on Alumni Field

Monday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.

Today's 4pm class includes a SPECIAL DOUBLE UNDER WORKSHOP brought to you by Rx Jump Ropes- one of Julie Foucher's sponsors 

RDLs (brought to you by Sean Waxman of Waxman's Gym)
8-8-8 moderate weight
Nine rounds for time of:
7 Lateral jumps over barbell
5 Standing broad jumps at 75% max distance jump
Deadlift, 3 reps at 75% 1RM
Post deadlift load and time to journals/chalkboard.

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