Archive for July, 2013

Announcements

Posted: July 31, 2013 in Uncategorized

image

Share with us! We want to celebrate your successes!

1. August fees are due tomorrow. As a reminder, we can now use your check to put your fees on autodraft. Let your trainer know when you pay if you would like to sign up for autodraft.

2. In August (beginning next week), our preteen and teen classes will meet at 4:00 on Monday and Wednesday.

3. The Kendrick Farris clinic is filling up quickly. If you have reserved a spot and not paid, I encourage you to do so as quickly as possible to ensure you get a spot. We have 20 spots. We would have to get 20 more to get a second session scheduled so if you’re #21-39, there won’t be a spot for you. If you have any questions, please let us know.

4. Thursday is the final day to sign up for Tough Mudder before the prices go up again. Do it!

5. Reinforce your towel rack tonight…you’ll need it to get on and off your toilet for the next couple of days.

2013 July 31 WOD

Posted: July 31, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 squats

1 round of: run 400 meters, banded shoulder stretch, 10 hip extension

WOD

As many rounds as possible in 20 minutes of:

30 double unders

15 push-ups

30 sit-ups

Compare to May 30, 2013

“Life isn’t predictable, plain or fair – that’s a good thing. No one ever achieved extraordinary by riding the status quo.”

Tough Mudder

Posted: July 30, 2013 in Uncategorized

The next price increase for Tough Mudder is this Thursday! So much fun, just do it!

We are registered for the St Louis event on Saturday, September 14th in the 9:40AM heat.

Team: CFJ Muddy Wodders

Password: crossfit

2013 July 30 WOD

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

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 squats

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

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – go every 2:00

Most recent 1 rep max back squat July 1, 2013

 WOD

5 rounds

3 HPC @ 80% (of 1RM Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

Rest 1:00 between rounds

“If you cheat yourself one rep, you’ll cheat yourself two. Don’t start a bad habit that will ruin you.”

2013 July 29 WOD

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

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 squats

1 round of: row 400 meters, banded shoulder stretch, 10 hip extension, piriformis stretch

Strength

15 minutes to establish a 1 rep max Split Jerk

Compare to July 10, 2013

 WOD

5 rounds for time:

25 Jumping Squats
20 KB/DB Push Press (Both arms, same time)
15 Pullups

The man who can drive himself further once the effort gets painful is the man who will win.”

 

2013 July 27 WOD

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

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 squats

1 round of: run 400 meters, banded shoulder stretch, 10 hip extension

 WOD

11 rounds for time

9 Thrusters (95/65/dumbbells)

11 Burpees

Post time to comments.

Compare to 9/11/12

2013 July 26 WOD

Posted: July 26, 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, 10 reverse hypers

Strength

Every 30 seconds for 15 total reps, complete 1 clean & jerk @ 75% 1 rep max

Compare to July 15th 1 rep max

WOD

4 rounds for time

25 Pushups
25 KBS

Post time to comments.

“What you give today you have. What you don’t give today you’ve lost forever.”

2013 July 25 WOD

Posted: July 25, 2013 in Uncategorized

image

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, 10 reverse hypers

WOD

Long Sprints

Four rounds, each for time of:

800 meter run

Rest 3 minutes between efforts!

Post times for each round to comments.

Compare to March 7, 2013

“Some people follow their dreams. Others hunt them down and beat them mercilessly into submission.”

Class schedule change!

Posted: July 24, 2013 in Uncategorized

Don’t forget that our Thursday mid morning and midday classes are on Friday this week.

8:30 & 11:30 adults class
9:30 pre-teens
10:30 teens
will all meet on Friday and not on Thursday.

Have a good week!

2013 July 24 WOD

Posted: July 24, 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, 10 reverse hypers

Strength

15 minutes to establish a 3 rep max (touch and go) Power Clean

Compare to January 15. 2013

WOD

3×10 Seated DB Shoulder press – heaviest possible, rest ~30 sec.
3×10 Strict Weighted Chest to Bar Pullups – heaviest possible, rest 30 sec.
3×20 BB Step ups 20″ (front rack)– heavy, rest 30 sec.
3×10 Good Mornings – heavy, rest 30 sec.

Note: Step ups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.

“Don’t let your worst enemy be between your own two ears.”