Archive for December, 2012

2012 December 31 WOD

Posted: December 31, 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/row 220 meters, banded shoulder stretch

WOD

Five rounds for time of:
25 Kettlebell swings
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

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Another year has passed and I hope it has been amazing for you all. We started 2012 by sharing our fitness goals for the year. Did you accomplish all that you set?

What do you have in mind for 2013? It’s one thing to think through your goals, it’s quite another to put them in written form for reference and accountability.  Goals are specific and measurable and will inspire you to do work to reach them. I encourage you to identify your goals here and create a plan for reaching those goals. Creating vision and setting goals is a continuous process. Your goals will (and should) evolve all the time, but let’s get a baseline for what you wish to see in this year and see what we can do to help you reach your health and fitness goals.

 

On a side note, please don’t forget our holiday schedule for tomorrow and Tuesday.

Monday, December 31
5:00AM, 6:00AM, 10:30AM, 4:00 (Teens), 5:00PM, 6:00PM

Tuesday, January 1
1:00PM only

Also, check the January 2013 Nutrition Challenge info at this link!

 

 

 

2012 December 29 WOD

Posted: December 29, 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/row 220 meters, banded shoulder stretch

WOD

100 OH Walking Lunges 45/25#
25 Pushups
100 Double-Unders
25 Pushups
100 Snatch Grip Hi-Pulls 45# (below the knee)
25 Pushups
100 Ab-Mat Situps
25 Pushups

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Compare to August 21, 2012

Is any of this yours?!

Posted: December 28, 2012 in Uncategorized

image

I’m not sure how you could leave your pants, purse, shirt or jacket and not miss it! All of these items except the pants have been here for weeks or even months. All items will be dropped at goodwill after the 10:30 class tomorrow if not claimed. Thanks

2012 December 28 WOD

Posted: December 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, chicken wing, wrist stretch

WOD

CrossFit Games Open 2012 WOD 3:

18 min AMRAP

15 Box Jumps 24/20″
12 Push Press 115/75#
9 T2B

Post reps to comments.

Compare to Games athletes from 2012 by searching for names on this website.

2012 December 27 WOD

Posted: December 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: run/row 400 meters, banded shoulder stretch

Strength/Skill

12 minutes to practice or establish a 1 rep max snatch balance

Compare to 2 rep max from November 30, 2012

WOD

5 rounds for total reps of:

45 sec max pull-ups
-rest 15 sec
45 sec max walking lunges
-rest 15 sec
45 sec 25′ line touches
-rest 15 sec

Post reps completed to comments.

Compare to June 20, 1012

2012 December 26 WOD

Posted: December 26, 2012 in Uncategorized

Don’t forget we are back to regular schedule today WITH A TEEN CLASS AT 3:00 to make up for missing Monday!

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/row 400 meters, banded shoulder stretch

WOD – In celebration of 25 years…”Lolo”

3 rounds for time of:

20 Squat Cleans (135/95)

20 Knees to Elbows

20 Box Jumps (24″)

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Have you checked the class schedule lately? There will be some changes to the schedule effective January 2, 2013. Feel free to contact us with questions.

Merry Christmas to you all!

Posted: December 23, 2012 in Uncategorized

Jayson and I are so thankful to have been blessed with another year with a group of athletes and friends that are a real pleasure to do life with. Almost daily we are reminded of the awesomeness of what makes CFJ the best…it’s you. Thanks for being a part of all we are and all we do.

We had lots of great visitors yesterday…thanks for making them feel welcome! Lori from Illinois, Johnny from Mississippi, “once a year” Andy, Adam & Lindsey from Knoxville…thanks for stopping by and çrossfitting with us! It was also great to see so many from our teens class. Noah, Sam, Adam, Paul, Allie & Rebecca…way to show up and work hard today!

Thank you to everyone that donated items for the residents at the VA home. We took Green Frog hot chocolate, 8 new fuzzy blankets, lots of socks, snacks and candy and all was very appreciated. A special thanks to Kevin and his sweet daughters for helping me and the kids deliver the items and staying and spending time with the residents with us. In the short time we were there, we heard some great stories and could really feel their genuine appreciation for our time and attention.

Congrats to Rusty Butcher and Brett Beckham for their performance in the Trail of Fears race at Union yesterday! Great work! Go team!

Check out the upcoming closures and events link for the holiday schedule and info on our next fundamentals class.

2012 December 22 WOD

Posted: December 22, 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, chicken wing, wrist stretch

WOD

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24″ box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

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