Archive for September, 2012

2012 September 29 WOD

Posted: September 29, 2012 in Uncategorized
This workout will be completed at 9:00 only. There will be a “CFJ family day” come and go event going on from 10-2. Please come by and bring your family and friends to see what CrossFit is all about. Lunch will be provided. Free workouts for the whole family all day! We will have a “CFJ Kids” workout at 10:30 and 12:30 if you are interested in seeing our CFkids program or if you have a child interested in trying it out. We will have a “family/team” workout at 11:30 if you would like to workout with your kids. We will have an adult “normal” CF workout at 1:00 if you or any of your friends and/or relatives are interested in trying us out. There will be a max rep pull-up and several other challenges going on throughout the day! And FOOD! Come see us! PLEASE BRING ITEMS FOR THE SOLDIER CARE PACKAGES. WE WILL BE COLLECTING ITEMS TO SEND TO OUR DEPLOYED TROOPS TO SHOW THEM A LITTLE LOVE FROM WEST TN!
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 10 squats, 10 KB swings

1 round of: Run 220 meters, banded shoulder stretch

WOD

CrossFit Vagabond’s “Jack Helton Murphy” WOD

Run 1.25 miles 50 Burpees 100 Push Press (95/65) 150 KB Swings (55/35) 200 Box Jumps 250 Air Squats Run 1.25 miles

Partner’s must run the distances together, but the remainder of the work is done with only one partner working at a time.

Post scales, thoughts and times to comments.

Compare to July 21, 2012

Come visit us tonight for a hero workout and then help WellFit celebrate their grand opening from 7-9. There’s an awesome paleo menu planned! Drop by and congratulate Jeremy and feel free to stay longer for the after party.

Tomorrow is CFJ family day! We will have a regular Saturday workout (read: hard) at 9:00 with a come and go event following from 10-2. Lunch will be provided and we’re going to have different workouts and challenges going on all day and just hanging out together. If you are interested in trying CF or if you are already part of our team and have friends and family that may be interested, tomorrow is the day! There will be ‘open gym’ the entire time in addition to the following scheduled workouts:

10:30-CFJ Kids (class is typically around 30 minutes)

11:30-Family/Team (movements that can be done by both our adults and kids together, or multiple adults in a team)

12:30-CFJ Kids (repeat of 10:30 class)

1:00-typical CrossFit workout for all adults and teens present and willing

We will also be collecting items for soldier care packages tonight and tomorrow. Please consider bringing items in to send to our deployed soldiers to show them a little appreciation and that we haven’t forgotten about them.

Let me know if you have any questions at all! I look forward to seeing you all tonight and tomorrow!

2012 September 28 WOD

Posted: September 28, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ crab walk, 25′ burpee long jumps, 10 squats, 10 KB swings, 10 mountain climbers

1 round of: row 400 meters, banded shoulder stretch, wrist stretch

WOD – “White”

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Post time to comments. (45 minute time cap)

Compare to February 9, 2012

2012 September 27 WOD

Posted: September 27, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ crab walk, 25′ burpee long jumps, 10 squats, 10 KB swings, 10 mountain climbers

1 round of: run 400 meters, banded shoulder stretch, wrist stretch

Pre WOD

5 rounds of 3 *1 & 1/4* front squats – heaviest possible, rest 90 seconds between rounds.

WOD

3 rounds for total reps of:

1 minute ME (max effort) row (calories)

-rest 30 sec.

1 minute ME barrier burpees

-rest 30 sec.

1 minute ME push press (75/55)

-rest 30 sec.

Post score to comments.

2012 September 26 WOD

Posted: September 26, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ crab walk, 25′ burpee long jumps, 10 squats, 10 KB swings, 10 mountain climbers

1 round of: row 400 meters

Pre WOD

Mobility

WOD

Long Sprints

Four rounds, each for time of: 800 meter run

Rest 3 minutes between efforts!

Post times for each round to comments.

Compare to August 3

2012 September 25 WOD

Posted: September 25, 2012 in Uncategorized
Always be sure to check out the Upcoming Events and Closures link frequently for announcements! We have Family Day, CFJ Kids, CFJ Teens, Fundamentals, Tough Mudder and all sorts of great stuff going on!
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ crab walk, 25′ burpee long jumps, 10 squats, 10 KB swings, 10 mountain climbers

1 round of: run 400 meters, banded shoulder stretch, wrist stretch

Pre WOD

Team Rowing

Mobility

WOD

21-15-9

*1 & 1/4* KB Front squats (55/35)

C2B Pullups

Shoulder touches (each touch counts 1)

Post time to comments.

Post WOD

Run the loop

2012 September 24 WOD

Posted: September 24, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ crab walk, 25′ burpee long jumps, 10 pvc overhead squats, 10 KB swings, 10 mountain climbers

1 round of: run 220 meters, banded shoulder stretch, wrist stretch

Pre WOD

20 minutes to establish a 1 rep max clean (any style).

WOD

12 minute AMRAP of:

Double unders

*EMOM (start with thrusters) complete 5 Thrusters @ (115/75)

Post total double unders completed to comments.

2012 September 22 WOD

Posted: September 22, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ crab walk, 25′ burpee long jumps, 10 squats, 10 push-ups, 10 mountain climbers

1 round of: run 220 meters, banded shoulder stretch

WOD – “Eva”

Five rounds for time of:

Run 800 meters

30 “Heavy” Kettlebell swings

30 Pull-ups

Post time to comments (70 minute time cap).

Compare to March 1, 2012

Announcements!

Posted: September 21, 2012 in Uncategorized

Happy Friday to all my favorite people!

Good luck to everyone that is running Warrior Dash tomorrow!

Everyone please spread the word…

We have some postcard size announcements at the gym if you know of a place or person that needs one! We look forward to seeing you and your family out on family day at CFJ! We will still be having a non-family day WOD at 9:00 for those of you that don’t want to be part of the chaos, grilling and fellowship!

PLEASE…

See the link (http://freedomalliance.org/wp-content/uploads/2012/07/requested-items-list.pdf) for items we are collecting this week for military care packages! We will be collecting all week and packing boxes during family day to be delivered that evening to the Freedom Celebration in Milan. Let’s do what we can to show our warriors overseas a little love from Jackson, TN and pack up some good boxes! Please contact Jayson or Jennie if you have any questions or email us at crossfitjackson@gmail.com. Thank you all so much for what you all do to make our community awesome!

2012 September 21 WOD

Posted: September 21, 2012 in Uncategorized
 Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 10 squats, 10 KB swings

1 round of: row 400 meters, banded shoulder stretch

Pre WOD

Rowing Relay

WOD – “Griff”

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Post time to comments.

Compare to May 22, 2012

Post WOD

Kick your goat.