Coach’s Corner
Please join us in welcoming our newest addition to the Southie Squad… Jill Caruso!! Jill is currently a senior in the Applied Exercise Science program at Springfield College. Throughout her time at Springfield, she has worked with clients of all levels, ranging from high level athletes to special populations, such as those dealing with diabetes, obesity, CHF, metabolic conditions, and pre and post-surgery. She has been a part of the CrossFit community for 5 years and is committed to and passionate about promoting functional fitness and improving all members’ way of life.
Education/ Experience:
CrossFit Level 1
B.S Applied Exercise Science (expected May 2020).
How Long Have you been a crossfitter & coach?
I’ve been a CrossFitter for 5 years and a certified coach for 6 months.
What is your favorite part about coaching?
My favorite part about being a CrossFit coach is seeing the workout and community from a different perspective.
I love being able to watch the athletes grow in this sport and community, as well as when they Pr or do great in a workout they come right to you. If they do bad they come right to you as well, and that feeling is something in coaching that is very special that you don’t get with just being an athlete in the sport.
Favorite WOD and Movement?
My favorite workout is filthy fifty, and my favorite movement the deadlift.
What is your athletic background?
I grew up playing softball, soccer and basketball, but as I got into late middle school years I became serious with softball.
I played competitive since I was young and got the opportunity traveled the country playing softball. I played softball up until second semester of my freshman year at Springfield College, as well as played rugby from freshman year to junior year.
Any advice for newbies and/or veteran crossfitters?
My advice for newbies as well at veterans is to always trust the journey. When you come into CrossFit, it can be very overwhelming, but trust the fact that you will learn and you will get better. Trust your coach to modify things for you and that they know what is best for you and safest, and trust yourself that you can do so much more than you think you are capable of.
Fun Fact about yourself?
Ive been avid snowboarder for over 10 years and I used to be a competitive snowboarder in high school
Warm-up
Partner Up!
Run 1 Loop with Sandbag (switch off holding bag as needed)
Then:
P1 – 10 Burpees over Bag
P2 – AMRAP Alternating Leg Lifts in High Plank
-Switch-
P1- 15 Sandbag Hug Squats
P2 – AMRAP Hollow Rocks
-Switch-
Strength
E2MOM8
Single Leg Wall Supported Deadlift
5 Reps Each Side
Rest 5 minutes, then:
EMOM5
Romainian Deadlift- 3 Reps
*Partner up to share kettlebells and barbells. During 5 minute rest, warm up weight for the opening set of RDLs.
WOD
For Time
800m Sandbag Run 4|3
40 Sandbag Hug Front Squats
40 Kettlebell Swings 2|1.5
8 Rope Climbs
Level 2- 1.5|1, 5 Rope Climbs
Level 1- 1|0.75, 8 pull to stands
ADV – 90|50 Sandbag Stone for the Run and Squats
Extra Work
10-2
Bench Press (135/85)
4 Sandbag Cleans after each round (140/90)
*Scale weight so each set is no more than 2 sets