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Monday, April 10, 2017

As mentioned previously, we will be beginning a new programming “style” for the next few weeks. Marc and I will be focusing a lot on pulling strength and also be working towards optimizing your Murph time this year. Murph is May 29, which leaves us roughly 7 weeks to train for it. Expect at least 1 Metcon per week that is a bit on the longer side (30-40 minutes) and some good strength work and high intensity Metcons on the other days. Also, we will be throwing in some extra/optional supplemental programming that will compliment the day’s work. This supplemental work is to be done on your own and not within the hour of class. LETS DO THIS!

-Jon Jon

Strength:

Back Squats
E2MOM x 4
7 Squats @ 65% of 1RM

Metcon:

5 Rounds:
10 HR Pushups (L3: HSPU)
10 Pwr Snatch (75/55)(L3:95/65)
10 Toes to Bar

Supplemental:

1) Banded Lateral Walks- 3x20m each side
2) Single-Leg KB Deadlifts- 3×10 each side
3) Hip Extensions- 3×10 @ Heaviest

Friday 4/7/17

Friday 4/7/17

Ability: Rock to Neck

Power: Discover Max Rock To neck in 1min with biggest rock

3 Models
200m Work
12 Deadlifts (95/65, 135/95, 155/115)
9 Hg Washes
6 Sholder to OH

Relaxation 5min

2 Models
200m Work
6 Deadlifts (115/75, 165/115, 185/135)
4 Hg Washes
2 Neck to OH

Thursday 4/6/17

Thursday 4/6/17

Preparation:
Flip Flop KB Stroll. Maintain one KB expense and Another of same fat
together with your reverse palm at your part. Function to biggest stroll (period of grass) in 10min

Ability
hi Hold Draw + Hi Hold Hi Pl + Hi Hold Sn

Oly
Novice: 15 minute to Locate biggest Complicated-
Hello Suspend Draw + Hi Hold Hi Pl + Hi Hold Sn

Sophisticated: 15min to locate biggest hold energy clear

MetCon
forty KBS (55/44)(44/35)(35/25)
forty Again Squats (95/65)(75/55)(45/35)
thirty KBS
30 Top Squats
20 KBS
20 OHS

12min Period Limit

Wednesday 4/5/17

Wednesday 4/5/17

Warm-up
20 burpees subsequently
Get someone and work-up for your biggest 30sec heavy cedar in 10min

screen-shot-2017-04-04-at-10-17-15-pm

Strength:
Deadlift
Discover H2

MetCon
400m Work
thirty OHS (135/95)(115/75)(75/55)
40 GHD Sit-Ups
Cal Strip (50/40/30)
forty Wall balls
30 Sumo Lift Hi Draws (135/95)(115/75)(75/55)
100 Double-Unders (sc 50+50 singles OR 30+100)

Meet A Bull: Marcela Carrillo

Meet A Bull: Marcela Carrillo

I�m an original member since the gym opened 2 � years ago.

I was born and raised in El Paso, Texas.

I�m single and I have one child

I wake put at 6:00 a.m. and get to work about 8:00 a.m. When I get to work there is not time to waste. I�m on an adrenaline rush until I clock out for the end of the day; yet I am not really ever off. I work out at the Femmefit class at 6:00 p.m. I make it a point to WOD at least five days a week.

My biggest accomplishment was just being able to WOD and finishing a WOD. When I walked into the box, I was morbidly obese and unsure if I could do it. I remember being so scared, but willing to try because I was tired of just going through the motions. Since being a BULL, I have been able to accomplish things I never thought I could ever do. I�ve snorkeled, kayaked, zip-lined, played basketball�Most importantly I, now, enjoy life. I�m no longer a spectator but an active participant.

It�s hard to just pick one favorite WOD or movement. I love almost all of them. I guess if I had to pick something it would be rowing. Least favorite, that�s easy. I hate burpees.

My goal is to lose 70 more pounds and, hopefully, one day compete at Boxtoberfest. A girl can dream, can�t she? LOL.

I make it a priority. It is an investment in myself. I make sure that I get my work done on time so I can get to the Box on time. Cross Fit is part of who I am now and not being in the BOX with my peeps just doesn�t feel right.

I have so many great memories here. I love the coaches. I love the difficult WODs. I love the friends I�ve made here. If I had to pick up�the first time I competed at a Labor Day event. It was when I first started. It was so difficult, but I don�t know the meaning of the work quit. I remember throwing up in my mouth and swallowing it, because quitting was never an option. I also remember Coach Jessa. She was one of my first coaches. I remember having a biggest loser moment with her and her encouraging words as she left me cry my little heart out. Sometimes, I still hear her encouraging me. She was amazing!

You can do anything you set your mind to. Your greatest obstacle is your own mind. If you can get out of your mind, you can accomplish anything.

Meet A Bull: Lucila Pineira

Meet A Bull: Lucila Pineira

Lucila Pineira aka Lucy or P.
I�ve been a member at Bullstrong since it opened on July 29, 2013

I was born and raised in El Paso, TX!
Currently in a relationship
I am a mommy of four kids whom are 10,7,3,1.

My typical day involves dreading hearing my alarm at 415am, then realizing it�s
the best way to start off your day at a 5am CrossFit class. After that it consist of
showering, getting my kids ready, feeding them, heading out to school/ work
which involves me being a TEACHER. After my work day it involves me going
back to CrossFit at 4/5pm to work on my goats (weakness in CrossFit skills).
After that, it involves picking up my four kids, making dinner together, talking
about our day, getting them ready for bed, then finally sitting down or laying down
in my bed.

Where do I even begin to describe my biggest accomplishment at Bull Strong. I
would have to say one of the biggest accomplishments I have had at the facility
was GAINING my dedication, motivation and determination in becoming a better
version of myself. I have always been over weight, low self esteem and even
more after having my kids I lost a lot of self confidence. Now that I�m fully back
after having my miracle baby, it�s been a reminder of how dedicated, determined
an motivated I am to be a better version of myself. Bull Strong coaches and
members have given me that confidence that I am capable of reaching goals that
I never saw myself accomplishing. My biggest weakness in life has always been
trying to exercise and having others tell me what to do, I�m the type of person
who had the mentality of MY WAY OR THE HIGHWAY, but thankfully it�s
completely different now. Now I allow myself to hear others advice and allow
them to show me and tell me how to do things correctly. Bull Strong has definitely
been a life changer and I wouldn�t change facilities for anything.

Where do I even begin to mention my favorite WOD! I would honestly have to
admit that as much as we all hate every movement I honestly LOVE them all.
Reason being because the more we work at them the better we get at them.
Even though I might not have every movement down or lift a lot of weight, I�m
slowly getting up there and I�m slowly starting to truly enjoy this way of staying fit.
Definitely a unique and amazing way of getting your body moving.

Honestly my goal in CrossFit is to one day become a CrossFit Kids Coach. I truly
enjoy teaching kids. Teaching is honesty my true passion in life and to be
surrounded by kids, what a better way to accomplish more goals then by showing
kids different ways to stay fit and also learn new things. Kinesthetic learning is
the new way of learning. I would love to embrace this type of learning into
workouts to show kids that learning can also be completely adventurous and fun.

Ohhhh my alarm at 4:15am is the one who tells me to get up and workout daily.
That�s how it�s become a routine in my life. I started going 3 times a week then
5/6 times a week, it�s just part of my daily routine. Don�t get me wrongs, there�s
days I am dead tired and sleepy, but I still remind myself that the only person who
can change, is myself.

I don�t think I have an ultimate favorite experience/story in CrossFit because
honestly everyday is AMAZING! So if you ask me, to me everyday is my favorite
experience, everyday I learn something different about CrossFit but better yet
everyday I�ve learned something about myself and how to improve myself.