Archive for January, 2013

2013 January 31 WOD

Posted: January 31, 2013 in Uncategorized

The nutrition challenge 4 week weigh-in is this weekend! I will be available anytime Thursday 4:45pm-7:00pm, Friday 3:30-7:00pm, or immediately after the 9:00am WOD Saturday. The winner will be announced (and paid!) Monday!

Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 20 mountain climbers, 10 squats

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

WOD

As many rounds as possible in 20 minutes of:

30 double unders

15 push-ups

30 sit-ups

Post rounds completed to comments.

Compare to October 26, 2012

 

2013 January 30 WOD

Posted: January 30, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 20 mountain climbers, 10 squats, 10 DB push press

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

Strength

5×3 Clean (full squat) & Jerk @ 70-80% – go every 90 seconds

Notes: DO NOT go past 80% and do not add to 70% if technique is not perfect.

-then-

20 minutes to establish a 1 rep max back squat (low bar or high bar)

Post loads and bar preference to comments.

2013 January 29 WOD

Posted: January 29, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 20 mountain climbers, 10 squats, 10 ring rows

1 round of: jump rope 2:00, banded shoulder stretch

WOD

Run 800M for time.

*The AMRAP will start exactly 8 minutes after the start of the run.

8 minute AMRAP of:

10 Behind the Neck push press (no racks)

20 “Perfectly Vertical”  kettlebell swings

30 Double unders

*Rest 4 minutes.

Run 800m for time.

Post total time and rounds to comments.

YOGA @ CFJ!

Posted: January 28, 2013 in Uncategorized

It’s time we start investing in our mobility and flexibility! It is by far the most overlooked compontent of fitness and can really be what keeps you injury free and progressing toward your fitness goals.

How many times have you seen people doing yoga and said to yourself, “I could never do that, I am not flexible enough.”  Well, the whole point of doing yoga is not to go because you are flexible, it’s to go to get that mobility and flexibility back into your body, so that you can be the best that you can be at CrossFit.

The great thing about coming to yoga at CFJ is that you will be surrounded by your peers that are in the same boat as you.  As you already know from CF’ing with us, nobody will be judging you if you can’t touch your toes or jump into a handstand immediately.

Imagine how much your workouts will change once your hamstrings start to elongate from the downward dogs, and those tight hip flexors start releasing making your squats and deadlifts easier and that tension in your neck from tight shoulders starts releasing making your kipping pull-ups safer and easier to achieve.

We have a weekly class on Tuesday’s at 9:30 AM starting Tuesday, February 5th.

I am working on getting someone to teach a class on Saturday’s immediately following the 10:30 WOD but the start date is not confirmed. I’ll update you all as soon as we schedule the first Saturday class.

The cost is $5 per class.

Please let me know if you have any questions. I look forward to seeing you!

2013 January 28 WOD

Posted: January 28, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 20 mountain climbers, 10 squats, 10 DB push press

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

Strength

5×3 Snatch @ 65-75% go every 90 seconds

Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect.

WOD

21-15-9 of:

HSPU

Burpee Box Jumps 24/20″

Post time to comments.

Notes: For rx’d, HSPU should be performed with hands on full size bumper plates (45# for males/25# for females) with an ab-mat between the plates or hands and head to floor. Kipping is allowed.

2013 January 26 WOD

Posted: January 26, 2013 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

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.

Congrats!

Posted: January 25, 2013 in Uncategorized

Todd, Becky, Luke and Rusty completed and passed the CrossFit Level 1 Trainer Course this weekend! When you see them around, be sure to congratulate them on their achievement.

Also, join us in welcoming Todd to the CFJ training team! We are very thankful he said yes (and passed the test!) and are confident he will bring a lot to your training team.

2013 January 25 WOD

Posted: January 25, 2013 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 minute jump rope, banded shoulder stretch

WOD – “Lynne”

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds. This workout is for reps, not time. You may rest a short time between ROUNDS, but not between exercises. Go straight from bench to pull-up, complete both before you rest.

Compare to August 23, 2012

Post-WOD

2 minutes max reps med ball sit-ups

2013 January 24 WOD

Posted: January 24, 2013 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

WOD

12 minutes AMRAP:

5 Inverted burpees
10 Thrusters (65/45)
30 Double unders

Post rounds completed to comments.

Skill

10 minutes of TGU work/practice.

2013 January 23 WOD

Posted: January 23, 2013 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

Skill/Strength

15 minutes to establish/practice a 1 rep max hang squat snatch.

WOD 

Five rounds for time of:

Run 220 meters
25 Kettlebell swings

*Rest 1 minute between rounds*

Post total time to comments.