Archive for January, 2012

Row Sprints

Posted: January 31, 2012 in Uncategorized

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Post times to comments.

Compare to October 28, 2011


Tabata Something Else

Posted: January 30, 2012 in Uncategorized

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to August 31, 2011

Hero: “Lumberjack 20”

Posted: January 28, 2012 in Uncategorized

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

Compare to April 23, 2011

Like with all of our hero WODs, we’re honoring and remembering real lives lost. Although this is a repeat WOD here at CFJ, I encourage you to read the article put out by CrossFit HQ around the original release of the WOD.  Read about the victims killed in the shootings at Ft. Hood and come suffer with us today.

Check out the upcoming events. Let me know if you have any events you would like for us to share.

More snatch work

Posted: January 27, 2012 in Uncategorized

21-15 and 9 rep rounds (20 min cap) of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood

Post time to comments.


Posted: January 26, 2012 in Uncategorized

Saturday is the 4 week point for the NUTRITION CHALLENGE. We will be available from 12:00-1:00 before the WOD to measure. Please don’t expect to show up at 12:55 and have time to get pinched before the WOD at 1:00. Of course this means the gym will be open for use from 12-1 as well. It would be a great time to work on a skill, do some mobility training, do some stretching and foam rolling, talk to others about what’s working in their diet, etc. Use the extra time for your benefit!


New Hero: “Bradshaw”

Posted: January 26, 2012 in Uncategorized

10 rounds for time (30 minute cap) of:
3 Handstand push-ups
6 Deadlifts (225/150)
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43.

Post time to comments.


U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert. Read a little more about Brian Bradshaw here.

Heavy Humpday

Posted: January 25, 2012 in Uncategorized

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Compare to August 23, 2011

Before you come in tonight, take time to watch this video clip (less than 3 minutes) about the overhead position. We’ve been noticing and trying to correct a lot of bad form in that overhead position. I encourage you to work that weakness tonight and focus on controlling and maintaining that midline stability and opening those shoulders up. Practicing and working your form will progress you a lot faster and further in other movements and workouts than being pig-headed in todays workout and not dealing with your weaknesses. ~J

Correcting the Press, Level 2 Seminar [wmv][mov]


Posted: January 24, 2012 in Uncategorized

Five rounds for time of:

Run 220 meters
7 Muscle-ups
Run 220 meters
7 Handstand push-ups
Run 220 meters
30 second L-sit hold
Run 220 meters
20 One legged squats

Noah Gabriel Landis 37:47.

Post time to comments.

Can you beat Rich Froning?

Posted: January 23, 2012 in Uncategorized

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

Rich Froning 2:40, Elijah Muhammad 2:55, Connor Martin 3:01, Thomas Cox 3:15, Stacey Kroon 5:34 (99lb OHS), Camille Leblanc-Bazinet 6:48 (135lb OHS).

Post time to comments.

Compare to

Time to declare your 2012 goals

Posted: January 22, 2012 in Uncategorized

I think this Sunday we should take time to publicly declare our fitness goals for the year.

Here’s your weekly article and where I got the idea.

“Publicly declare your goals. If everyone knows what you’re trying to achieve, they will be in a better position to help you, and you’ll be more committed to the effort.”

I thoroughly enjoy seeing and hearing of your successes.  Let’s set some goals and declare what we want to achieve this year.  I look forward to working with you this year in creating the strongest, fastest, fittest you.

Share your fitness goals in comments.