Archive for August, 2013

Hotshots fundraiser

Posted: August 31, 2013 in Uncategorized

Thank you so much to everyone that came today to remember the sacrifice made by 19 firefighters (13 were crossfitters) and to help us raise money for their families.

We raised a total of $1433 today, including our $500 match and $753 in donations specifically desingated as Keel burpees!

We will have one class on Monday at 9:00 and will complete all of our burpees for you on Monday!

If you didn’t get to the gym today but would like to donate, we will be accepting donations through Monday’s class.

Thanks again for being a part of our community and standing so strong in a time of need.

“Hotshots 19”

Posted: August 31, 2013 in Uncategorized

CrossFit’s Memorial WOD

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

Support the families of the fallen Hotshots

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. You can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families. Donate online here or at the gym. CFJ WILL MATCH UP TO $500 OF ALL DONATIONS MADE BY OUR MEMBERS AND COMMUNITY.
We will be doing a raffle for free private coaching sessions, free month(s), shirts, paleokit gift certificates…there will be drawings during both classes! Absolutely 100% of donations will go to the families of the fallen.

2013 August 30 WOD

Posted: August 30, 2013 in Uncategorized

There will be only one class on Monday at 9:00. Come see us!

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

Strength

5×3 HBBS at 70%, go every 60 seconds

 WOD

4 rounds for total working time:

30 KBS
12 HSPU
12 Rows (Rings or Barbell)

-Rest 1:00 between rounds-

“The talented always ends up getting out performed by the hungry underdog. Don’t rely on raw talent. Work hard!”

2013 August 29 WOD

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

 WOD

3 rounds for total reps of:

1 minute max row (calories)

-rest 1 minute

1 minute max over the box jumps (24/20)

-rest 1 minute

1 minute max burpees

-rest 1 minute

Compare to June 6, 2013

“Fear is a manipulative emotion that can trick us into living a boring life.”

2013 August 28 WOD

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

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

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

Strength

15 minutes to establish a 1 rep max power snatch

 WOD

3 rounds for time of:

30 KB Snatch + OH Lunge
40 Double Unders

 

“Your credentials don’t matter. Inside these walls, effort and mentality are the things that set you apart.”

2013 August 27 WOD

Posted: August 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: jump rope 2:00, banded shoulder stretch, 10 hip extension

Strength

7X1 Clean & Jerk up to 80% – rest 60 seconds, no higher than 80%

 WOD

3 rounds for time of:

Run 800m
25 Burpees

“Never let your head hang down. Never give up and sit down and grieve. Find another way.”

2013 August 26 WOD

Posted: August 26, 2013 in Uncategorized

image

Individual Warm-up

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

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

Strength

7X1 Snatch up to 80% – rest 60 seconds, no higher than 80%

 WOD

13 minute AMRAP of:

7 Power Clean & Jerks
14 Front Squats (Same weight as C&J)
Run 220m

“You can motivate by fear & you can motivate by reward, but both those are temporary. The only lasting thing is self motivation.”

Don’t be scared!

Posted: August 23, 2013 in Uncategorized

See you at CFJ at 9:00 or 10:30 Saturday!

And we have yoga at 12:00, no charge this week! Try it out!

2013 August 23 WOD

Posted: August 23, 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

5 rounds: 1 snatch balance + 2 overhead squats – go every 90 seconds

Compare to May 16, 2013

WOD

2 minutes ME KB Snatch

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups

-then (no break)-

2 minutes ME KB Snatch

“Today is the first and last of its kind.  Do the BEST you can, where you are, with what you have!  Time and effort are not things you can put aside and use for later.”

2013 August 22 WOD

Posted: August 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: run/row 400 meters, banded shoulder stretch, 10 reverse hypers

WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Compare to May 1, 2012

“If you are not in the process of becoming the person you want to be, you are automatically engaged in becoming the person you don’t want to be.”