In Honor of CFEC's Ever Gleeful Trainer Julia Cruz Fallica's Birthday
3 Rounds for time of:
10 Power Clean and Jerk (115#/75#)
21 Burpees
12 Barbell Bent Over Rows ( Same Bar )
9 Thrusters ( Same Bar )
1 Clapping Pull Up
Post time to comments.
Coaching Tips: The barbell bent over row is a relative new exercise to some of you, so the key to this movement is to "set the back" muscles before pulling the bar to the belly button. Lower the bar to the floor in the same "set back" muscle position. Do not get soft in the back moving the bar. The clapping pull up should be performed just like any other pull up only with a bigger kip to leave you airborne enough to let go of the bar to quickly clap your hands together and re-grip the bar on the way down. Oh… how does this honor Julia? Post your answers to comments if you can figure it out.
SHE HAD ME AT HELLO…
I remember her first day in the gym, after our first conversation, I knew we were meant for each other. Happy Birthday Julia, we ALL love you!
Thank you to everyone that attended Sunday's Free Class. What a great turn out, and impressive work by all. Cheryl, Stephanie, Claudia, Dustin, and Lexi, it was great to meet you, we hope to see you back again soon. Ed (and your beautiful girls), Tony, Robert, Noelle, and Daniel, thank you for inviting your friends and letting them in on our Sunday morning fun.
I have to recuse myself – I overheard you planning it. Nice result!
I hope you get all of the clapping pull ups on camera!!!!!!
I know what you guys are thinking… Damn!!! She looks good for 53! Well, keep coming to CFEC and you can look like this on your 53rd birthday, too.
53… the number of times I’ve hit myself in the head since I started CFEC. 159… the number of times I say “whoops!” in a week.
Pick me, pick me, I know the answer… J-U-L-I-A, come on, guys, think…you know this one too…Ok, not fair, I was privy to the planning as well. Happy Birthday, Julia! I absolutely adore you! YOU, my friend, ROCK!
In the month of August I’ve worked out exactly 4 times. In the last two weeks: zero. The list of excuses is long and distinguished. I haven’t even been checking the blog!
It looks like I’ve chosen a good day to get back on track. Happy Birthday Julia!
p.s. I know the answer. Lisa’s comment tipped me off. I’ll reveal it in class since I don’t want to give it away for any one else.
5:30am
Amelia 23:34 Rx
Phil 21:37 2 rds.
Ed 21:55
Newman 19:19
Julia 8:42 Rx
Don 19:44 Rx
Lisa 19:58 Rx
Paul 19:17
I picked a good day to return. Happy Birthday Julia! Since I haven’t been to class in a month I may just pass out from the work out. I am a little scared of coming back.
8:00am
Gerard 2 rds.
Nikki 20:09
Laura 29:20
Dan 2.75 rds.
Liza 27:36
Deanna 2 rds.
Dawn 19:49
Jennifer 29:19
Walt 24:55
Jason 21:37 Rx
Bernice 27:53
9:00 am
Kevin 24:59
Julie 27:12Rx
Andrew 25:42Rx
Brandon 25:44
Yvette 23:32
Michelle St.J 27:38
Michelle Z 29:35
10:00 am
Jake 21:09 Rx
Tina 23:35
Teshina 14:57 Rx
Traci 25:24
Spears 2 days 4 hrs. 12 min.
Anniken 22:34 Rx
Chris 22:41
James 25:30 Rx
Hilda 24:31
Dan 23L24 Rx
Lisa, I kicked your a$$ today!!! Haa! You too, Teshina!!! In your face!
5:00pm
Bill 26:40
Susan 24:47
Pete 18:50 Rx
Steve 3rds mod
Emily 24:01 Rx
David M. 21:24 Rx
6:00pm
David K. 28:03
Pam 28:50
H O O L I A! Today I bled for you Chica!
And I couldn’t think of anyone as wacky as you that I would rather bleed for. Now I know how Steve-O feels everday! ha
Happy Birthday Sista. Stay young, stay fit, stay hot. Otherwise Steve may trade you in for 2 twenty year olds!!!!!
(shit, did I just say that out loud???)luv ya!
What a great picture of Lisa and Julia! Love those smiles!!
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