Archive for February, 2013

Nutrition Challenge!

Posted: February 28, 2013 in Uncategorized

Our 9 week nutrition challenge is almost over and the results for many are very noticeable!

Anyone wanting to be eligible for the prize must repeat the wod and be measured by March 10th.

The WOD will be available at the following times:
4:45 and 6:30pm on Tuesday, March 5 (probably best for those doing Brayden Bash or those in the Open)
9:00 and 10:30 on Saturday, March 9
4:00 on Sunday, March 10

Please note that I will be out of town on Saturday, March 9 and unable to measure you that day if you choose to do your WOD that day.

I can do measurements at the following times:

4:45pm or 6:30pm Tuesday, March 5
4:00-4:45pm on Wednesday, March 6
8:30-9:30am on Thursday,  March 7
6:30pm on Friday, March 8
4:00pm on Sunday, March 10

Please let me know if you need an alternate time and we will try to work something out.
crossfitjackson@gmail.com

I am really looking forward to seeing your progress and announcing the winners!

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2013 February 28 WOD

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

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

1 round of: jump rope 2:00, banded shoulder stretch, 10 hip extensions

Skill/Strength

1×20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

WOD

12 minute AMRAP of:

3 Snatches (any style)

20 Double unders

Post rounds completed to comments.

Post WOD

House of pain.

2013 February 27 WOD

Posted: February 27, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 10 DB shoulder press, 10 PVC overhead squats, 10 ring rows

1 round of: jump rope 2:00, banded shoulder stretch, 10 hip extensions

Pre WOD

3 “works” @ each station, 30 seconds of work/30 seconds of rest, suicides, burpee long jumps, KB swings

WOD

Run 400m
30 pullups
20 box jumps 24″
Run 800m
25 pullups
25 box jumps 24″
Run 400m
20 pullups
30 box jumps 24″

Post time to comments.

Compare to July 19, 2012

2013 February 26 WOD

Posted: February 26, 2013 in Uncategorized
Individual Warm-up

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

1 round of: run/row 400 meters, banded shoulder stretch, 10 hip extensions

Skill/Strength

3 high bar back squats every minute on the minute for 8 minutes.

WOD

3 rounds for time:

75 Double unders
20 Pistols
10 Push Jerks

2013 February 25 WOD

Posted: February 25, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 10 DB shoulder press, 10 PVC overhead squats, 10 ring rows

1 round of: jump rope 2:00, banded shoulder stretch, 10 hip extensions

Skill/Strength

5×2 1 hang squat snatch + 1 OHS + 1 snatch balance + 1 OHS – “go” every 90 seconds

*Go through the full complex twice every 90 seconds.

WOD

Run 400m
20 Burpees
-rest 2:00
Run 400m
15 Burpees
-rest 1:30
Run 400m
10 Burpees

Post time to comments.

2013 February 23 WOD

Posted: February 23, 2013 in Uncategorized
Individual Warm-up

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

1 round of: jump rope 2:00, banded shoulder stretch, 10 hip extensions

WOD-Tabata Mash Up + Wall Ball

Box Jumps, KB Swings, Double Unders, Sit-ups, Wall Ball

Complete 8 rounds of 20 seconds “on” and 10 seconds “off” at each station, then rotate to the next station.

Post total work completed to comments.

Similar to Tabata Mash Up on November 15,2011

2013 February 22 WOD

Posted: February 22, 2013 in Uncategorized
Individual Warm-up

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

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

WOD 

4 rounds for time:

25 ring push-ups

25 double unders

400 meter run

Post time to comments.

Compare to March 27, 2012

Post WOD

Skill work. Do you want better double unders, pull-ups, muscle-ups? Are you slow in your olympic lifts? Need to work on mobility? Here’s time to work on it.

2013 February 21 WOD

Posted: February 21, 2013 in Uncategorized
Individual Warm-up

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

1 round of: run/row 400 meters, banded shoulder stretch, reverse hypers

Skill/Strength

1×20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

WOD 

Run 800m
50 C2B Pullups
Run 800m

Post time to comments.

2013 February 20 WOD

Posted: February 20, 2013 in Uncategorized
Individual Warm-up

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

1 round of: run/row 400 meters, banded shoulder stretch, reverse hypers

Skill/Strength

12 minutes to establish a 3RM STRICT Weighted Pullup

Notes: If you can’t do dead hangs yet, practice those. If you aren’t doing any overhead pull-ups yet, practice hanging on the bar or working on the box pull-up.

WOD 

5 rounds for total time:

Run 220m
10 Perfectly vertical KBS
15 Burpees

*Rest 2 minutes between each round

2013 February 19 WOD

Posted: February 19, 2013 in Uncategorized
Individual Warm-up

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

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

Skill/Strength

5×2 Power Clean + Push Jerk @ 70%, “go” every 60 seconds

Most recent 1 RM on Feb 12

WOD  –  “Elizabeth”

21-15-9

Squat Cleans (135/95)
Ring Dips

Post time to comments.

Compare to April 18, 2012