THURS 02.06.14 Coach Spotlight: Raul

Get to know Coach Raul

Raul is the Wednesday night coach at 7 & 8p. You might also see him around the neighborhood on a jog or enjoying his weekend morning coffee 🙂
Age: 31
How long have I coached CrossFit: 3 years
Athletic background/accomplishments: 5 time Fla state taekwondo champion, 2 time collegiate national taekwondo championship silver medalist
Day job: senior electronics engineer
How long doing CrossFit: since early 2000s, when the main site first launched
Favorite movement: Anything on gymnastics rings, snatches
Spare time hobbies: salsa dancing, cooking, wakeboarding in the summer
Advice to new CrossFitters: Be patient. Just like in life your CrossFit skills unfold naturally. Set long term goals, enjoy the present, reflect on your physical accomplishments large or small and use them as motivation to conquer new goals. We are here as coaches to motivate and witness your earned triumphs.

Coach Raul

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
8a: Open Gym- Lis
12n: All Levels CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: Group Intro Session- Lis
7p: All Levels CrossFit- Carlos
8p: Open Gym- Carlos
8:15p: Yoga

Today’s workout of the day (WOD)

A. Skill work:
10 min rope climb practice
B. 5 rounds for time:
15 ring rows or supine ring pull ups
15 lateral hops (each side, over parallette or cone)
1:00 plank hold

And coming tomorrow…

Open WOD 13.3 (& 12.4)*:
As many rounds & reps as possible in 12 minutes of-
150 wall balls 20/14#
90 double unders
30 muscle ups
As many rounds & reps as possible in 12 minutes of-
25 wall balls 20/14#
50 jump rope singles
10 dips (rings or stationary)

*Back to testing workouts from past years of the CrossFit Open. Friday’s workout is a repeat of the 3rd workout in the 2013 CrossFit Open (hence the name 13.3)… and that workout was a repeat of the 4th workout in the 2012 CrossFit Open (hence the name 12.4). Have fun!

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