Archive for April, 2013

2013 April 30 WOD

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

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

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

Strength/Skill

Back Squat: 1×3 @ 90%, 1×3 @ 95%, 1×1 @ 100%, 2×1 @ 105% – “go” every 2 minutes

WOD

4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 Pushups
10 Pullups

2 minutes to complete:
1 max effor unbroken set of Front Squats @ 70%

Notes: FS are based off of 1 rep max FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.

Post rounds/reps completed to comments.

“Never let a bad day make you feel like you have a bad life.”

2013 April 29 WOD

Posted: April 29, 2013 in Uncategorized

I hope you all had a wonderful weekend! If you were at CFJ Saturday, I’m certain you enjoyed yourself! Good WOD and a great group!

Announcements!

  1. May payments are due this week. We can now do e-check/autodraft. Please let us know if you would like to sign up! We will take this month’s check payment and use the information to set you up for auto beginning in June! It is sure to make all of our lives easier!
  2. Unlimited yoga is only $15/month if added to your monthly dues. Individual classes are $5/class. This Tuesday’s class, normally at 9:30AM, will be at 8:30AM…this week only.
  3. Don’t forget our gymnastics guru Tracie Taylor is offering small group gymnastics instruction for preschool (Wednesdays at 11:00), school age beginners (Thursdays at 4:00), and school age intermediate athletes (Thursdays at 5:00). If you are interested in signing your child up, email us at crossfitjackson@gmail.com or let us know at the gym. She is amazing and the skills she is teaching are key to developing body awareness and athleticism.
  4. We had 2 new athletes go through fundamentals last week, Jason and Lisa Clark. If you see new faces in your class, be sure to welcome them to CFJ!
  5. If anyone is interested in swimming lessons to develop or improve your skill, Mary Lawson Day has put us in contact with a great resource! From what I understand, the trainer actually swam in the Olympics?! I hear he’s an absolute amazing instructor and several CFJ athletes are going to him. If you’re interested, email us at crossfitjackson@gmail.com or see Mary Lawson at the gym and we will get you some additional information.
  6. WellFit will be presenting (for FREE!) the official Whole 30 paleo program tonight if you are interested. RSVP to info@wellfitmedicine.com.
  7. Save the date! Our annual CFJ Buffalo River trip is scheduled for Saturday, June 15. More details to come!
  8. Box Wars is May 18 (in case you haven’t heard, lol!) and we need participants and volunteers! There will be no regular classes that day. Come compete or cheer on your team and help us host our guests from CrossFit Old South.
Individual Warm-up

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

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

Strength/Skill

15 minutes to establish a 1 rep max Power Clean & Push Jerk (or Split Jerk)

WOD

3 rounds for time:

7 Cleans @ 85% of above
14 Bar Facing Burpees
Run 220m

Post time to comments.

“Your body will only respond to an unaccostomed stressor; routine is the enemy of progress and broad adaptation.”

BOX WARS INFO

Posted: April 28, 2013 in Uncategorized

Box Wars, May 18th

  • WOD explanations planned to begin at 10:30 with WOD 1, heat 1 following immediately after.
  •  There is a RX’d division, Scaled division and an Anyone division for WODs 1-3.
  • WODs 1-4 are individual events, WOD 5 is a team event. Team members will be determined by the individual ranking from WODs 1-4.
  • Scaled and Anyone athletes will only complete WOD 1-3. RX’d athletes will complete 1-3 and then only the top 6 RX’d males and females from each gym will complete WOD 4. If a gym has less than 3 males or females make it through the RX’d division, the top athlete(s) in Scaled division is eligible to compete in WOD 4 and 5.
  • Based on the individual ranking of RX’d athletes after WOD 4, the top 3 men and women from each gym will join together for WOD 5, a team event. CFJ’s team of 6 vs CFOS’s team of 6.
  • The winner of the team event will be the “winner” of the Box Wars event. Individual ranking will be available but winning team takes the trophy!
  • Lunch and/or post event meal will be provided.
  • Children are welcome as long as they understand to stay out of the work area. We will try to have activities for kids.

CFJ athletes must be signed up and division selected no later than Saturday, May 11. Sign-up sheets will be on the wall next to our strategy board at some point Monday, April 29.

WODs 1-3 are shown below; WODs 4 & 5 will be announced to athletes from both gyms just prior to their start. For your pre-event practice, the following movements may be included in WOD 4 & 5:

  • Burpees
  • Overhead squats
  • Thrusters
  • Sleds
  • Yokes
  • GHD sit-ups
  • Box jumps
  • Rope climbs
  • Front squats
  • Ground to overheads

WOD 1 – Heavy Helen w/ 12 minute time cap

  • 3 RFT 400 meter run, 21 KBS, 12 Pull-ups
  • Each rep not completed within 12 minutes will add 1 second on to time for ranking purposes.
  • RX’d-72/53 KB Swings to eye level, standard chin over bar pull-ups, any style
  • Scaled-35/26 KB Swings, pull-ups or 2 for 1 jumping
  • Anyone-Any KB size and jumping or banded pull-ups

WOD 2

  • RX’d – Max double unders in 2 minutes
  • Scaled – Max box jumps in 2 minutes (24”/20”)
  • Anyone – Max box jumps in 2 minutes (any height)

WOD 3

  • Max handstand push-ups in 5 minutes, buy in 5 deadlifts
  • Do max reps HSPU, every time the athlete comes off the wall (or when hips drop in pike HSPU), they must complete 5 deadlifts before continuing HSPU.
  • RX’d – 185/135 deadlifts, HSPU can be to 1 abmat, 3 pike HSPU (head to floor)=1 rep
  • Scaled – 155/105 deadlifts, pike HSPU (1=1 since everyone scaled will be doing pike)
  • Anyone – Any load for deadlifts, pike HSPU or push-ups

*Cut to top 6 RX’d men and women from each gym for WOD 4*

WOD 4 will be announced to both teams after top 6 are determined. WOD 5 will be announced after the completion of WOD 4. THEY ARE GONNA BE FUN!

Everyone that has completed WOD 1-3 in any of the 3 divisions but that is not going on to WOD 4 will be eligible to complete 2 minute row for max calories. The number of athletes rowing for each gym will be determined by the number of athletes available for CFOS. The sum of all calories rowed by each team will convert to seconds off of their team time in WOD 5. For example, if CFOS brings 16 athletes, the top 6 will go on to WOD 4, the other 10 (as well as 10 from CFJ) will complete the row for calories. If all 10 CFOS athletes got 25 calories, that’s a total of 250 seconds or 4:10 that will be taken off of the CFOS team time in WOD 5. Every athlete counts and every second counts in helping your team win!

Happy Saturday!

Posted: April 27, 2013 in Uncategorized

Hope you’re ready for the “filthier 50’s” today! It’s bound to be fun. Bring a towel, we’ve never been scared of a little rain.

We are open tomorrow!

Posted: April 26, 2013 in Uncategorized

We have regular classes at 9:00 and 10:30 Saturday. The Jackson Olympics were postponed.

We do not have yoga tomorrow; sorry guys!

2013 April 26 WOD

Posted: April 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. wrist stretches

Strength/Skill

15 minutes to establish a 1 rep max Press Cluster (Push Press + Push Jerk + Split Jerk or Push Press + 2 Split Jerks, if necessary)

 WOD – “Donkey Kong”

3 rounds of:

5 Deadlifts (315/225)
10 HSPU (to a deficit)
20 Lateral Over-the-Box Jumps (24/20)

Post time to comments.

“If your happiness depends on what somebody else does, you have a pretty big problem.”

2013 April 25 WOD

Posted: April 25, 2013 in Uncategorized

Jackson Olympics has been postponed due to weather. I will notify everyone of the make up date as soon as I hear something. We will be open for regular classes Saturday at 9:00 and 10:30.

We really appreciate your commitment. I know several took off of work, canceled trips, etc to compete that day. I’m sorry it didn’t work out.

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. wrist stretches

 WOD

4 rounds for time:

25 ring push-ups

25 double unders

400 meter run

Post time to comments.

Post WOD

Row 1K for time and work sled sprints if time permits.

“Sustainable motivation is the most valuable currency. It will make something of nothing.” POWERFUL.

2013 April 24 WOD

Posted: April 24, 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 extension. wrist stretches

Strength/Skill

15 minutes to practice or work up to a heavy High Hang Clean (no hip, just knee extension)

 WOD

12 minute AMRAP of:

10 KB Clean & Jerk (left) (72/53)
15 KB Swing
10 KB Clean & Jerk (right)
15 KB Sumo Deadlift High Pulls

Post rounds completed to comments.

Notes: The KB should touch the floor between every rep of Clean and Jerks, and every High Pull.

“It is hard to fail but it is worse to have never tried to succeed.”

2013 April 23 WOD

Posted: April 23, 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/Skill

Back Squat: 1×5 @ 80%, 1×3 @ 90%, 1×2 @ 95%, 1×2 @ 100% – “go” every 2 minutes.

Percentage base off of 3 rep max.

 WOD

4 rounds for time of:

5 Muscle ups
10 Front Squats
30 Double unders

Post time to comments.

“The individual activity of one man with backbone will do more than a thousand men with a mere wishbone.”

2013 April 22 WOD

Posted: April 22, 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/Skill

7×1 Power Clean + Push Jerk – “go”every 90 seconds increasing load to possible 1 rep max as form permits. If you suck, acknowledge it, don’t move up, fix it and make progress. Training day.

 WOD

21-15-9

Overhead Squat
Toes to Bar

Post time to comments.

“Life has no limitations except for the ones you make.”