Tuesday WOD – 012417

Jill

Welcome Jill to our Coaching Team!

Meet our New Coach, Jill Houck!
I started CrossFit five years ago in a friend’s garage in Marion. I loved it…loved all of it; every WOD, all the new and different people and I couldn’t get enough of it. I had been pretty fit before starting CrossFit through running and taking regular group exercise classes at the Y. They were fun and kept me relatively fit until I got bored with them. CrossFit is the only exercise plan that has never been boring to me.It’s always different, varying from weightlifting to gymnastics to running and rowing. It’s all hard. Every time I go it’s different and challenging, which is highly appealing to me! I decided about 3 years in that I wanted to learn more about CrossFit and its teachings so I prepared for the L-1 and spent a weekend in Canton learning from the best. It was an awesome weekend and I loved learning so many aspects of the sport. I was an Athletic Training major in college so my knowledge of the body and how it works made the information relatively easy for me, but the way the coaches taught us to teach was what impressed me the most. I started coaching at Crossfit Bourne for about a year and really loved my crew over there and my first foray into coaching. I continue to train at Seaside Crossfit in Wareham but look forward to coaching and working out with the crew at WCCF! In real life I live in Marion with my husband Jay and our two boys James and Liam. I own and operate Flour Girls Baking Company based in Fairhaven.

WORKOUT OF THE DAY

Wellness
1. Back Squat: 4×5
2. Front Squat: 4×5

2. For time:
30-20-10
Power Snatches 55/35
Wallballs 14/10

Fitness
1. Back Squat: 5@60%, 5@65%, 5@70%, 5@75%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

2. For time:
30-20-10
Power Snatches 75/55
Wallballs 20/14

Performance
WL
5 TNG Clusters- Every 90s for 6 sets

STRENGTH
1. Back Squat: 5@60%, 5@65%, 5@70%, 5@75%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

METCON
For time:
30-20-10
Power Snatches 75/55
Wallballs 20/14

GYMNASTICS
1. Warm Up:
Theraband Warm Up (Part 2): 10 reps each exercise
Wrist Ups (Plank): 10 reps x 2 rounds (**scale from knees if needed)

2. Handstands:
Overhead Shoulder Stretch w/ Plate: 7 reps x 3 rounds (use plate btw 5 lb and 15 lb)
Weighted Overhead Circles: 15 reps each direction x 4 rounds (**use weight that is challenging, but allows for core position to be kept intact)

ENGINE
5x750m Row – 1:00 Rest