Strength
Jerk Technique
A. Every :90 for 6:00 (4 sets)
Emphasize speed and footwork, not weight.
B. Every :90 for 9:00 (6 sets)
Pause for 1 second at the bottom of the dip. Increase load with each set. No misses.
Conditioning
For time:
Then 15-12-9-6-3:
Strength
Back Squat
5 x 5 Reps @ 75% – Every 2:00
Conditioning
3 rounds for time:
Partner WOD
20 minute AMRAP – complete reps of 10-20-30-40:
This workout is wave style, once the round of 40 is completed, start over at 10 reps.
Scaling:
Olympic
5 sets – Every 2:00:
1 Hang Clean + 1 Clean + 1 Jerk
Conditioning
For time:
Midline
4 sets:
Conditioning
21-15-9 for time:
Strength
A1. 4 x 8 Push Press @ 70-75% 1RM or 8 RPE
A2. 4 x 20 Dumbbell Overhead Walking Lunge Steps (switch hands after 10 steps)
Conditioning
5 sets – In a 3:00 window, complete the following:
Rest 3:00 between sets. Score is total number of burpees completed.
*If you cannot complete the row in under 2:15, scale to 400m row.
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his/her body is capable.” – Socrates
Congratulations to Jesse de Castro, the July Athlete of the Month! Jesse has been with C3 for two years and it was apparent from day one that this young man was not only a hard worker, but also extremely motivated. He started with great endurance, and he could obviously handle his own bodyweight, but through hard work, and countless hours of extra training, he has gotten much stronger and he has perfected his gymnastic skills.
In addition to being a great athlete, Jesse is also a great person (add arguably SugarWOD MVP). Not only is he encouraging and engaging to others, he is also a coach’s dream, as he is always willing to listen and take the advice or direction that is being given to him.
Also, for the first time, Jesse is ready to show off his fitness at the Summer Knights CrossFit competition later this month (Rx’d division!). We know he will make C3 proud.
Congratulations Jesse!
To the surprise of many, I was born in an orphanage in Manila, Philippines. At about three years of age, I was granted a better life through adoption by my continually supportive parents. Upon the adoption, I journeyed to good old Springfield, Illinois where I currently reside. As far as my fitness background is concerned, I established a solid foundation through cross-country running, which I continued to pursue throughout high school; and the martial arts, earning a black belt in Kenpo Karate. Due to the nature/style of karate, sparring matches were mainly held on foot and ground fighting/grappling (a weakness) was only touched upon. This weakness eventually compelled me to try out for high school wrestling, which straightened me out and put me in the best shape of my life…Or so I thought…
I am 21 years old, currently working as a part-time student, Product Manager at JH Direct, and a Sushi Clerk at Hy-Vee.
My earliest recollection of CrossFit was probably at the height of its popularity/criticism around 2012-13. After I graduated Sacred Heart-Griffin High School in 2014, I decided not play sports in college so I bought a traditional gym membership, focusing solely on gaining mass yet maintaining my cardiovascular endurance. After a year or so of self-motivation, planning workouts, completing said workouts, spending too much/little time working out, listening to music without tangling up the headphone cord, avoiding small talk and people in general, I realized how distracting, inefficient, awkward, and lonesome my workout sessions had become. Inside, I felt I needed a more than just the challenging weights. I missed the countless hours spent profusely sweating, grinding, and breaking myself down just to build myself up, whether it be a practice, drills, or workouts. With CrossFit in the back of my mind, I thought I’d give it a shot, just in case I wasn’t missing out on something important. So, I looked online and found the best CrossFit box in town and never looked back.
It’s amazing how much I’ve learned and gained in two years through CrossFit. Coming off a wrestler’s point of view, I thought I was at the peak of my performance and in a good enough shape to conquer a workout a day (to keep the doctor away). I was wrong and my pride suffered. After completing On-Ramp, I realized how uptight, inefficient, and strict I performed on some movements. I knew I could do better so I worked on the basics and practiced when I could. No matter the hour, day, or week, there’s always a workout that humbles your ego which, in my opinion, is a great opportunity for reflection and a change in mindset. That’s the beauty of CrossFit, there’s always something to work on/towards be it mental or physical. When that something is conquered, the hunger for improvement never fades and the addiction settles in. Overall, I’d say I’m in the best shape of my life not just because of CrossFit, but also the Community that is so passionately involved. (Skip to Q8 for more on Community)
A 185+ Snatch would be nice! If not, placing in a team or individual competition would be even better. (Scaled or Rx)
I guess it would have to be going Rx+ (with a 20-pound vest) and *potentially setting a box record* (36:59) on the Murph 2k17.
*May need to be fact checked*
May 3, 2016
Let’s just say deadlifts and running are terrible combination. I had to walk the second 400m because my back was cramping up so bad. First WOD I felt like quitting.
You mean to say: What do I “love” most about C3? Hands down, and without a doubt, the community of athletes and coaches that I have the pleasure of knowing and competing with on the daily. C3 is home to some of the most outstanding athletes and it’s inspiring to witness their own success in and out of the gym. The ever-present comradery is second to none and the fist bumps (physical or virtual) are like icing on a cake. However, it’s important to note that success in the gym would not be possible without the phenomenal coaches whose experience, patience, guidance (bro-tips), challenging expectations, and overall bad-ass class are out-of-this-world!
My favorite movement(s) would have to be deadlifts or anything body-weight related. Namely, ring muscle ups because I feel as if I’m flying.
My least favorite movement(s) would have to be either rowing or wall balls (especially the 30 pounder) because I am man of short stature and height is a disadvantage.
Strength
Back Squat 5-5-5-5-5
Conditioning
Reps of 40-30-20-10 for time:
Partner WOD
Complete for time:
Olympic
5 sets – Every 2:00:
1 High Hang Clean + 1 Low Hang Clean (at knees) + 1 Clean + 1 Jerk
Conditioning
For time:
*Scaling Options:
Your final set of 9 should be approximately 80% of your max
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