Archive for February, 2012

20 Minutes of Pull/Push

Posted: February 29, 2012 in Uncategorized

Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.


Go heavy & learn new skills

Posted: February 28, 2012 in Uncategorized

Clean and Jerk 1-1-1-1-1-1-1 reps

Rob Orlando 310lbs, Vic Zachary 275lbs, Lindsey Smith 210 lbs, Maya Keenan-Gallagher 105lbs (age 11).

Post loads to comments.

If you have time available in your class, practice the components in the skill WOD below.

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Dusty Hyland 7:07, JC Nessa 7:08, Chris Lofland 7:58.

Post time to comments.

15 min AMRAP

Posted: February 27, 2012 in Uncategorized

Complete as many rounds as possible in 15 minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 220 meters

Post rounds completed to comments.

CF Games Open WOD 12.1

Posted: February 26, 2012 in Uncategorized

First, take time to read this post.
I bet it will change you just a little. I know it did me and I’m thankful I found it today.

Congrats to everyone that registered for the Open and completed their burpees this weekend!

If you didn’t register, but want to see where you stand among the 60,000+ other registered CrossFitters worldwide, do it! We WILL see this again so everyone post scores for future reference.

If you plan to do it today, read about the standards here. You must jump to a target at least 6″ above your reach with BOTH hands at the same time and your chest and hips must make contact with the floor. Let us know how you do!

So far, Jayson and Katie are both within the top 15% and our team is a little better than 50%!

We are placing a Paleo Kit order early in the week. Please let us know if you want anything (and it hasn’t been added to the board already).

We’re only one week away from the end of our nutrition challenge! I can’t wait to see measureable results in all of you who participated! Everyone please work hard this week and encourage those around you to work hard, especially Todd Ferrell…he’s competing in Jackson’s Biggest Loser competition put on by D-180 fitness and representing CFJ in a big way! The final weigh-in for him is next Monday, let’s keep him encouraged and motivated to finish strong this week! Go TEAM!

We will be available  to do CFJ weigh-ins on Friday night and Saturday at all classes as well as from 12-1 on Saturday for those of you that do not want to miss your WOD to get measured.

Hero WOD: “Nutts” (for real)

Posted: February 25, 2012 in Uncategorized

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Post time to comments.

Compare to June 6, 2011


Posted: February 24, 2012 in Uncategorized

Don’t forget, tomorrow is the day we open back up the 9AM Saturday class!

Also, if you’ve registered for the CrossFit Games Open, you must have your weekly WOD done at the gym in front of a trainer. We must have 1 trainer per competitor for every WOD so it is very important that we coordinate and schedule accordingly. We will have 3 trainers available tonight from 5:15-8’ish for Gamers and again tomorrow from 9:00-10:30. We will attempt a sign-up sheet for the future WODs so that we will guarantee only one gamer shows up at a time and a trainer is available. In case you are unsure, please know that you must post your own score on your athlete profile and we will get on and validate it after HQ sends us an email directing us to do so…we DO NOT log your scores for you. Good luck to everyone competing! Have fun!

This will destroy you

Posted: February 24, 2012 in Uncategorized

400 meter walking lunge

Post time and number of steps to comments.

Compare to August 23, 2011

Navy SEAL Aaron Vaughn

Act of Valor is out in theaters. You may remember the West TN Patriot Run we supported in October where West TN gathered to run and raise money for Wounded Warrior Project in memory of a local Navy SEAL that was killed in August. Aaron Vaughn’s family will be in attendance at the showing tomorrow night and will be raising money for his children. Participate.

Get more details in this article…

A new hero: “Santora”

Posted: February 23, 2012 in Uncategorized

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

James Hobart 158 reps.

Post total reps completed to comments.

James Hobart on today’s WOD – video [wmv] [mov]

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

100 burpee pull-ups

Posted: February 22, 2012 in Uncategorized

That’s all. Go.

Post time to comments.

Compare to July 7, 2011

Hero: “Michael”

Posted: February 21, 2012 in Uncategorized’s original post of  “Michael” and a little more reading to motivate you to work hard today.

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to August 16, 2011