Archive for March, 2013

2013 March 30 WOD

Posted: March 30, 2013 in Uncategorized

***Anyone wanting to be re-judged for 13.4 is welcome to come between 9:00 and 11:30 and we will get to you when we have time depending on breaks in training the regularly scheduled classes. No judging will take place after 12:00.***

Individual Warm-up

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

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

WOD – Hero “Hansen”

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

Compare to November 13, 2010

 

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Did you know?

Posted: March 29, 2013 in Uncategorized

gymnastics image

We have a pre-school gymnastics class and an intermediate kids/teens gymnastics class both starting in April?! Both will be taught by Tracie Taylor.

The preschool class is for ages 3-5 and will be limited to 6 members. The class will meet on Wednesday at 11:15 and will run 50-60 minutes.

The intermediate level kids/teens class will be limited to 8 members. The class will meet on Thursday at 4:00 will run 50-60 minutes.

The classes will meet once per week for a cost of $35/month. You can’t beat that!

You do not have to be a member of CFJ for your child to join our gymnastics class. Sign up now by emailing us, seeing a trainer at the gym or registering through our new online class management system!

https://trial-33f11289.zenplanner.com/zenplanner/portal/sign-up-now.cfm

 

2013 March 29 WOD

Posted: March 29, 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: run 400 meters, banded shoulder stretch, 10 hip extension

WOD

CrossFit Games Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post reps completed to comments.

Post WOD

Work your weakness. I know that there is no one in the gym that feels confident in all we are exposed to at CFJ. Pick something apart and start focusing some attention on it.  I’ve heard several people complain of flexibility problems in the front squat (catch of the clean) so maybe you should work on your wrist and shoulder mobility. I’ve also heard several say they need to run more now that it’s warming up…go run. Pick a partner and do a 5K row sprint. Just do something!

“Effort requires no talent.”

Open WOD 13.4 Judge Schedule

Posted: March 28, 2013 in Uncategorized

Week 4 of the Open will put your mental “stick-to-it-ivness” to the test! Can you stay in the suck chamber for 7 minutes? High pain tolerance is a must for success in this WOD.

Please comment and claim your spot to be judged on the Open WOD 13.4…a fun little couplet that is sure to smoke your grip.  If there are 2 identical times listed, we will have 2 judges working that shift. PLEASE do not just show up unannounced, even if the time slot appears open. If you do not claim a spot, I will likely not be there just waiting around to judge. You MUST claim your spot to be judged well ahead of time. As you comment and claim spots, I will update this post with the athletes name out next to the time.

YOU MUST BE WARMED UP AND READY FOR MOVEMENT STANDARD BRIEFING WITH YOUR JUDGE AT THE LISTED TIME.

YOU MUST SUBMIT YOUR SCORE ON THE GAMES WEBSITE NO LATER THAN 7PM (our time) ON EVERY SUNDAY. I would not wait until the last minute in case something happens to their servers or your computer or something stupid. PLEASE DON’T FORGET TO LOG YOUR SCORE. I will be prompted by HQ to get on and validate scores as they are submitted.

Please let me know if none of these times work for you…I will do my best to work something out, but I can not guarantee any judge availability other than what’s listed. I may add some more around lunch on Thursday as I hear back from other trainers on their availability.

Thank you all and GOOD LUCK this week!

Thursday, March 28

4:45PM (Keel) –

5:00PM (Keel) – Matt Z.

5:15PM (Keel) –

5:30PM (Keel) –

5:45PM (Keel) –

6:00PM (Keel) – Brett C.

6:15PM (Keel) –

Friday, March 29

5:40AM (Kim) – Kevin

3:45PM (Keel) – Scott G.

4:30PM (Keel) – Mark

4:45PM (Keel) – Jay

5:15PM (Keel) –

5:15PM (Keel) –

5:45PM (Keel) – Amy

6:00PM (Keel) – Sam

6:00PM (Keel) – Claire

6:15PM (Keel) –

6:15PM (Keel) –

6:30PM (Keel) – Luke

6:30PM (Keel) –

Saturday, March 30

10:00 (Keel) – Michael

11:00 (Keel) – Scott L.

2013 March 28 WOD

Posted: March 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: run 400 meters, banded shoulder stretch, 10 hip extension

WOD

25 Burpees

3 rounds of:
15 Ring Dips
50 Double-Unders

25 Burpees

Post time to comments.

“Any man’s finest hour is that moment when he has worked his heart out and lies exhausted on the field of battle victorious.”

2013 March 27 WOD

Posted: March 27, 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: run 400 meters, banded shoulder stretch, 10 hip extension

WOD

Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU

Post time to comments.

“”If you love wealth more than liberty, the tranquility of servitude better than the animating contest of freedom, depart from us in peace. We ask
not your counsel nor your arms. Crouch down and lick the hand that feeds you. May your chains rest lightly upon you and may posterity forget that you were
our countrymen.”

2013 March 26 WOD

Posted: March 26, 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: run 400 meters, banded shoulder stretch, 10 hip extension

Strength

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – go every 90 seconds

Percentage based off of last week’s 3 rep max

WOD – “Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute between rounds.

Post reps completed each round to comments.

Compare to January 8, 2011

“You can’t outrun your fork.”

Date: Saturday, April 27th

Time: Set-up at 9:00, Start at 10:00 (expecting it to last 4 hours)

Cost: $5 (to cover the awards, winning gym gets to donate the extra funds to their local charity of choice)

Miscellaneous Info:

  • CrossFit Jackson will be CLOSED completely on Saturday, April 27th.
  • We want EVERYONE from CFJ to participate! EVERYONE, regardless of what you feel your fitness level is at this time, we want you on our team. Every event will be scaleable if you are interested in completing an event. Our CF event will be scaleable just like every workout with lighter weights, shorter boxes, etc. Anyone can run in any of the running events. So what if you can’t win…it’s your Saturday WOD and you need to be moving!
  • If you are not interested in competing, come anyway to support your gym family!
  • If you do not want to compete or are only entering one event and you know you will be available during the other events, please let us know so we can put you on the definite judges list.
  • Refreshments and water will NOT be provided. Please bring your own water and snacks to make it through the day.
  • We must know what events you want to participate in by end of day Friday, April 19th so that the owners can create heats and finalize the event schedule.

Events:

  • Tug of War (3 men and 3 women per team, 1200 pound limit)
  • 1 Mile Sprint
  • 4 x 100 meter Relay (Team of 4, each person completing 100 meter sprint) Still undermined for all 7 running events if there will be male/female divisions
  • 4 x 200 meter Relay (Team of 4, each person completing 200 meter sprint)
  • 4 x 400 meter Relay (Team of 4, each person completing 400 meter sprint)
  • 100 yard Dash
  • 200 yard Dash
  • 400 yard Dash
  • Bodyweight Bench Press for Max Reps (One on One Total Fitness event, male and female division)
  • Flat Footed Box Jump for Max Height (D180 Fitness event, male and female division)
  • Bear Crawl Suicides: 100 yd bear crawl, 100 yd sprint, 80 yd bear crawl, 80 yd sprint, 60 yd bc, 60 yd sprint, 40 yd bc, 40 yd sprint, 20 yd bc, 20 yd sprint, immediate disqualification if you stand or go to your knees on crawls, all rest must be done during sprints (Gladiator’s Combat Club event, still undetermined if this is a partner or single event)
  • Still Undetermined (Solus Performance Training event)
  • Possible 2 Minutes of Burpees for Max Reps (Fight Shop event, their participation is still not yet confirmed)
  • CrossFit Jackson event discussed below

Judging:

  • Each event will be judged to ensure every participant meets the movement standards of each event as stated by the gym hosting each individual event.
  • Just as you hold the CFJ standards, please seek a description of each event from the host of the event prior to competing so that you do not get “no rep”ed for not meeting their movement standards. Do not assume CFJ standards are the norm during this event.
  • During the last owners meeting, it was discussed that competitors for one gym would be judged by people from other gyms so please be prepared to help judge events you are not participating in.

Scoring:

  • Each event will have a 1st, 2nd, & 3rd place winner, for both male and female where appropriate.
  • The home gym of the 1st place winners will receive 20 points, home gym of 2nd place winners will receive 15 points, home gym of 3rd place winners will receive 10 points.
  • At the end of all events, the gym with the most points wins the trophy.

CrossFit Jackson Event:

  • Teams of 2; 1 male and 1 female
  • 15 minute time cap
  • Every rep not completed within 15 minutes will add 1 second on to the team time for ranking purposes
  • The event can be scaled in load, reps or movements to meet the needs of the athlete
    • Barbell Ground to Overhead, 20 reps each. Male will have a 95# barbell and female will have a 65# barbell.  The movement standard requires the barbell to touch the ground at the bottom of every rep and for the barbell to be overhead, in line with the heels, with the elbows completely locked out at the top of every rep. The bar can get from ground to overhead any way the athlete wishes. Most common methods will be the snatch or clean and jerk. Only 1 person working at a time, other person is resting. Once each member completes 20 reps, sit the bars down and move on.
    • 25 yard run to the next station with a 45# weight (bumper plate) held any way. Once each member gets to the box station, sit the plates down.
    • Over the Box Jumps, 20 reps each. Box will be 24”. The athletes can jump completely over the box or up on the box and off the other side.
    • 25 yard run to the next station with a 45# weight (bumper plate) held any way. Once each member gets to the kettlebell station, sit the plates down.
    • Kettlebell Swings, 20 reps each.  Male will swing a 70# kettlebell, female will swing a 55# kettlebell. Movement standard requires that the kettlebell pass at least to eye level or above, but does not have to go completely overhead. Only 1 person working at a time, other person is resting. Once each member completes 20 reps, sit the kettlebells down and move on.
    • 25 yard run to the next station with a 45# weight (bumper plate) held any way. Once each member gets to the pull-up station, sit the plates down.
    • Pull-ups, 20 reps each. For the reps to count, each movement must begin with the elbows completely straight/at full extension at the bottom and the chin must get over the bar at the top. For women who can not do pull-ups, they are allowed to do 40 jumping pull-ups or partner assisted pull-ups, but the partner is still responsible for their 20 pull-ups and the team will still be eligible to win. Only one person working at a time unless being assisted.
    • 25 yard run to the next station with a 45# weight (bumper plate) held any way. Once each member gets to the barbell station, sit the plates down.
    • Deadlifts, 20 reps each. Male will deadlift 155#, female will deadlift 115#. The 45# plates that the athletes have been running with should be added to the 65# barbell from the ground to overhead movement to create a 155# deadlift bar. There will be a set of 10# plates available to add to the 95# barbell from the ground to overhead to create a 115# deadlift bar. The movement will require full ground contact and a full stand at the top of each rep.  Only 1 person working at a time, other person is resting. Once each member completes 20 reps, sit the bars down and move on.
    • Sprint 25 yards back to the box station (without weights) and get both members on the box. First team to get both members on the box wins.

2013 March 25 WOD

Posted: March 25, 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: run 400 meters, banded shoulder stretch, 10 hip extension

Strength

15 minutes to establish a 1 rep max overhead squat.

Compare to May 21, 2012

 WOD

12 minute AMRAP

7 Strict Pullups
14 Pistols (alternating)
21 V-Ups

Post rounds completed to comments.

“Practice hard, win easy.”

Last Chance to Take on 13.3!

Posted: March 24, 2013 in Uncategorized

We’ll be opening up the gym today for Michael, Jeremy and Matt Z to take on 13.3. We’ll start at 3:00. Come cheer them on, or if you missed 13.3 yourself on Friday, come WOD! This is something everyone should experience! 🙂