Archive for March, 2012

Hero: “Hidalgo”

Posted: March 31, 2012 in Uncategorized

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

Compare to December 31, 2011

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New Hero: Ricky

Posted: March 30, 2012 in Uncategorized

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

Aryan Barto 14 rounds + 3 pull-up, Aja Barto 13 rounds + 5 press.

Post rounds completed to comments.

U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.


New Hero: Dae Han

Posted: March 29, 2012 in Uncategorized

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Chris Spealler 17:46, Dave Leys 21:32.

Post time to comments.

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.


Want to get strong? Scale up.

Posted: March 28, 2012 in Uncategorized

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).

Post time to comments.

CFJ is getting strong!

4 rounds for time:

Posted: March 27, 2012 in Uncategorized

 25 ring push-ups

25 double unders

400 meter run

Post time to comments.

Compare to June 25, 2011

“What’s gonna work? Teamwork.” (sing like Dora the Explorer)

Grip Smoker

Posted: March 26, 2012 in Uncategorized

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

Laurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump.

Post rounds completed to comments.

Team Cooper did a great job representing CFJ at the Natchez Trace Adventure Race!

Gym is CLOSED today!

Posted: March 24, 2012 in Uncategorized

Run 10K.

Post time to comments.

Compare to August 6, 2011

More Strength Work

Posted: March 23, 2012 in Uncategorized

Front squat 2-2-2-2-2-2 reps

Dave Lipson, 485lbs, Jason Khalipa 365lbs, Pat Barber 315lbs.

Post load(s) to comments.

Compare to January 17, 2012

Announcements

Posted: March 22, 2012 in Uncategorized

This is just a reminder that the gym will be closed Saturday. There will be no 9AM or 1PM class Saturday, March 24th. Go out and support the JCS Shamrock Shuffle!

Paleokits are in. Please grab your things and pay us! We ordered a few extra Paleo Krunch if anyone is interested, please see Jennie.

Looking ahead at the schedule, just a reminder that there will be NO 9:00AM class on Saturday, April 14th. I would like a good showing at the 5K event that is posted in upcoming events. We will still open for the 1:00 PM class.

If you have anything you would like to add to the upcoming events list, please let us know!

 

For time:

Posted: March 22, 2012 in Uncategorized

For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10.

Post time to comments.