January 2014 Member of the Month

Giulia Luzzi

GiuliaTell us a little bit about yourself: I’m not good with talking about myself. I’m generally a little quiet. I’m a mother to two boys aged 9 and 14 who both keep me very busy between school, sports and friends. I’m self employed as a web/database developer and work from home. I love crossfit and can’t imagine how I got past all these years without it! It’s the perfect “me” time.

When did you start CrossFit? March 2013. I did the Crossfit Basics course. It was a great introduction to Crossfit.

My favourite WOD is:
I love WODs that involve medicine balls, or push jerk or SDHP. (Except for MB running)

My least favourite WOD is:
Anything with burpees or overhead squats.

My favourite movement to do is:
I can’t decide between push jerk or SDHP. I feel strong doing both those movements.

If there was one movement that would be banned at CFP it would be:
Crab walk! I hate that more than burpees!

After my first CrossFit workout, I felt:
I felt completely exhausted, unfit and sore, but I couldn’t wait to go back and do it all over again! Definitely got hooked immediately!

My 2014 Goal is:
To be consistent and continue eating well and training regularly. I would love to see a WOD and not dread it if it contained running.

My advice to new members would be:
Don’t stress about the muscle soreness, as you get stronger it’s not as bad, and you also come to miss it when you haven’t been for a while. Also to be patient and work on form and technique. Listen to the coaches – they know what they’re on about

Something you might not know about me is?
I played hockey in high school and uni. I would love to be fit enough to play again. I’m working on it.

If I was to create a WOD called the ‘Giulia’ it would be?
A chipper WOD:
100 Singles
50 Push Jerk 30/20kg
75 SDHP 30/20kg
50 Med Ball Situps 20/14lb
100 Wall Balls 20/14lb

Tuesday 31st December

CrossFit Proficient – WOD

New Years Eve

Warm-up

Warm-up (No Measure)

50 Double Unders
30m Sprint
20 Situps
30m Sprint
20 Shoulder Pushups
30m Sprint
20 Squats
30m Sprint
50 Double Unders

Metcon

Metcon (3 Rounds for reps)

3rounds: 1min each
Wall Balls 20/14lb
SDHP
Box jumps 24/20″
Push press 35/25kg
KB Swings 1.5/1pood
1min Rest

Monday 30th December

CrossFit Proficient – WOD

Warm-up

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
then
400m
20 Pushups

Weightlifting

Metcon (10 Rounds for weight)

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Saturday 28th December

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

10min EMOM
5 Pushups
10 Squats
5 Clean Pulls

Metcon

Metcon (Time)

Teams of 4

25 Team burpees (in unison)
then
Cumulative 100 KB Swings 1.5/1pood
team member 1 50 Squats (everyone else 200m Run)
Cumulative 40 Clean and Jerk 2 bars per team (10 reps each) 70/50kg
team member 2 50 Squats (everyone else 200m Run)
Cumulative 12 Rope Climbs
team member 3 50 Squats (everyone else 200m Run)
Cumulative 100 Floor Press 70/40kg
team member 4 50 Squats (everyone else 200m Run)
then
Team Double Unders 50 each

Friday 27th December

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m
10m Toy Soldiers
10m Inch Worm
10m Walking Lunge
10m Sumo Side Walk

Metcon

Metcon (Time)

5 rounds for time of:
7 Deadlifts, 125/85kg
30 Air Squats
7 Handstand Push Ups*
*35/25kg Push Press

Metcon (AMRAP – Rounds and Reps)

20min AMRAP
50 Double Unders
25 Knees to Elbows
200m Run

Tuesday 24th December

CrossFit Proficient – WOD

Christmas Eve

Warm-up

Warm-up (No Measure)

400m Run
3 rounds:
Samson Stretch (30secs per side)
15 Bent Over Rows
10 Push Jerks
5 Front Squats
then
400m Run

Weightlifting

Front Squat (3-3-3-3-3)

Monday 23rd December

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

12min AMRAP
10 Situps
10 Squats
10 Push Press
10 Lunges
10 Jumping Pullups
10 Pike Squats
10 Pushups
10 Knees to Elbows
10 Jumping Jacks
10 Ring Rows

Metcon

Metcon (Time)

21-15-9 reps for time of:
MB Situps, 20/14lb
Wallball “2-fer-1s”, 20/14lb

Rx+ Wall Ball Situps 14/7lb

Saturday 21st December

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

100 Double Unders
then
2 Rounds:
10 Jump Squats
10 Shoulder Pushups
10 Situps

Metcon

12 Days of Christmas (Time)

1 Deadlift 50/30kg
2 Burpees
3 Front Squats 50/30kg
4 Pull-ups
5 Push Press 50/30kg
6 Wall Balls 20/14lbs
7 Hang Power Snatch 50/30kg
8 Pushups
9 Push Jerks 50/30kg
10 Alternating Lunges
11 Overhead Squats 50/30kg
12 SDHP 50/30kg

Perform in the following pattern
1
2-1
3-2-1
4-3-2-1
……..
12-11-10-9-8-7-6-5-4-3-2-1

Only 1 bar permitted for the WOD

Friday 20th December

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

400m Run
50 Squats

Weightlifting

Back Squat (3-3-3-3-3)

Must Squat to MB depth or lower for set to count

Metcon

,

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
10 Burpees
25 Double-unders

*RX+ 25 Triple-Unders

Thursday 19th December

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

10min EMOM
20 Mountain Climbers
5 MB Thrusters
5 V-Situps

Metcon

Metcon (Time)

21-15-9 reps of:
Deadlift 100/80kg
Overhead squat 60/40kg