Archive for November, 2012

#runitfast

Posted: November 30, 2012 in Uncategorized

Best of luck to our tribe members running St. Jude tomorrow! I pray you all have a fun, injury free race…and a pr, of course! Update us asap!

2012 November 30 WOD

Posted: November 30, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB swings

1 round of: run 400 meters, banded shoulder stretch

Strength

15 min to establish a 2 rep max snatch balance

WOD

8 minute AMRAP of:

7 Overhead squats (115/75)
14 T2B
21 KB swings (55/35)

Post rounds completed to comments.

Post-WOD

L-sit practice

2012 November 29 WOD

Posted: November 29, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB swings

1 round of: row 400 meters, STRETCH GOOD

Pre-WOD

Run 1 mile. For time.

Post time to comments.

WOD – Annie

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Post time to comments.

Compare to October 19

2012 November 28 WOD

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

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB swings

1 round of: run 400 meters, banded shoulder stretch

Strength

High-Bar Back Squat: 1×4@70%, 1×4@75%, 1×4@80%, 1×4@85% – go every 2 minutes

WOD

5 Rounds for total reps of:

1 Min ME overhead squats (95/65)
Rest 30 sec
1 Min ME ring dips
Rest 30 sec

Post reps completed to comments.

image

We ordered extra of everything when we ordered Paleokits! If you need some snacks to help you keep your nutrition in check during the busy holiday season, Paleokits are great and in stock at CFJ!

Any trainer should be able to help you before or after a workout. Prices are listed below.

Cinnamon or Original Krunch-$6.50
Cranberry or Apple Pie (new) Krunch-$7

Large (4.3 oz) Paleokits (nut&berry, coconut&pineapple, coconut&berry, nut&apple)-$5.60

Small Buffalo Chicken Jerky (1.45 oz)-$3.40
Large Buffalo Chicken Jerky (2.9 oz)-$4.70

Just Jerky-$4.70

Paleo Stix-$4.30

2012 November 27 WOD

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

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB swings

1 round of: 2 minutes jump rope, banded shoulder stretch

Skill

15 minutes Snatch technique work from the hang position

WOD

10 minute AMRAP of:

15 Over-the-obstacle burpees
20 KB/DB push press (55/35) (10L/10R)

Post rounds completed to comments.

Post-WOD

House of Pain

2012 November 26 WOD

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

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB swings

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

Pre-WOD

Hip & Shoulder Mobility

WOD – Fran

21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Compare to July 17, 2012

Post time to comments.

Hope you enjoyed those 2 days!

Posted: November 24, 2012 in Uncategorized

Burpee Sandwich

10 burpees
Run 400 meters
10 Power cleans (155/105)
20 Weighted walking lunges (45/35)
30 Handstand push-ups
40 Wallballs
50 Pullups
Run 400 meters
50 Box jumps
40 Kettlebell swings
30 Toes to bar
20 Tire flips
10 Front squats
Run 400 meters
10 Burpees

Post time and scales to comments.

Compare to September 8, 2012

Happy Thanksgiving!

Posted: November 22, 2012 in Uncategorized

We at CrossFit Jackson are especially thankful for all of you this year that make our box awesome!

Remember that you do NOT have to eat enough food today to feed a family of 4 for a week to enjoy the day and the taste of the holidays.

2012 November 21 WOD

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

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 25′ plank walk, 10 squats, 10 ring rows

1 round of: run 400 meters, banded shoulder stretch

WOD – Hero: “Helton”

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Compare to November 26, 2011