Commence is putting the coaches in the spotlight this week and first up is the always fabulous @ulrika54 ! L1 certified since 2010 Ulrika has been coaching at Commence since 2013. She also has a masters degree in Fitness Wellness Management from Arizona State University. Ulrika teaches the noon class, so if you're hungry and want a lunch that satisfies come on by and chew on some weights! . . "Crossfit has added so much positive to my life as far as friendships, camaraderie, strength, fitness, sense of accomplishment, self esteem and general well being too! Some of my closest girl friends that I can count on in and out of the gym are my badass, rock star workout partners. I love watching and helping any of our members exceed their expectations and reach a little higher and go a little further. If I have to push them a bit, that's ok! My favorite moves are dead lifts, hanging power cleans and rope climbs. I have three amazing children, Britta, Braxton and Boden." . . "In my real life job I'm a realtor. Most of my back ground growing up and in my adult life has been through golf. In my opinion, Golf and Crossfit are similar in the competitive aspect of holding ourselves accountable and honest and posting scores when time's up. At the end of the day, no matter what, I try to treat others the way I want to be treated and help those around me achieve their dreams." . . #crossfit #coach #coachesspotlight #L1 #crossfitgirls #crossfitcommunity #crossfitfamily #strongisbeautiful #crossfitaddict #crossfitcommence

A post shared by Crossfit Commence (@crossfit_commence) on

Strength

Push Press E2MOM10
5-4-3-2-1

Ascending weight/descending reps

Challenge yourself, but keep your movement efficient.

 

MetCon

“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (95/65)
No rest between rounds

Score is total Push Presses for all 4 rounds

RX+: 115/80
Fitness: 75/55

Share This