Archive for September, 2013

2013 September 30 WOD

Posted: September 30, 2013 in Uncategorized
WOD

6:00 AMRAP:
6 OHS (135/95)
9 Lateral Barbell Burpees
12 TTB

Strength/Skill

1 rep max clean and jerk (any style)

“If we all did the things we are capable of doing, we would literally astound ourselves.”

Happy Sunday friends!

Posted: September 29, 2013 in Uncategorized

A little motivational reading after a week of “CrossFit in the news” & under attack!

http://www.competeeveryday.com/2013/09/crossfitters-eat-young-time/

“You know where it’s hot? Iraq. You know where life is hard? Africa. By embracing the suck for an hour a day we remember how great life is, how privileged we are and how hard we have to work to achieve success.”

http://reblca.tumblr.com/post/62097069428/stop-crying-youre-embarrassing-yourself

And don’t forget Tuesday is the last day to pay for Tough Mudder Nashville before the price goes up!

2013 September 28 WOD

Posted: September 28, 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 400 meters, 10 reverse hypers

WOD

30 Clean and Jerks, 135/95

1 mile Run

10 Rope Climbs

1 mile Run

100 Burpees

“Train. And do so in a way that promotes the vitality necessary to meet the inconvenient demands of opportunity.”

Announcements!

Posted: September 27, 2013 in Uncategorized

1. Hey guys, I would like to ask you to take a moment to welcome Brett Christensen to the CFJ coaching team! You’ll notice him over the next couple of weeks coaching with us and making a  transition into solo coaching. We are very excited to have Brett develop as a part of our team!

2. Yoga at noon Saturday, free for all!

3. We’re looking for T-shirt suggestions. Long sleeve/short sleeve? Colors? Quotes? Give us some ideas of what you want to see!

4. We have a nutrition class scheduled for Saturday, October 12th at 1:30. Free for members, $10 for non members. We will go over quantity & quality and what we are personally doing at this time nutrition wise as well as suggested supplements. Your performance and health is more dependent on nutrition than exercise. Don’t miss out on all of the potential progress that comes from good nutrition! Email us a crossfitjackson@gmail.com if you are interested in attending.

5. Our next fundamentals classes are on Tuesday, October 1st at 6:00PM and Saturday, October 5th at 1:30PM.

6. Next Box Wars is at CF Old South on January 18th. Save the date!

 

2013 September 27 WOD

Posted: September 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 overhead squats

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

 WOD

20 Power Snatches (115/80)

800m Run

20 Power Snatches (115/80)

Skill

Max
Double unders in 2 minutes
rest 2 minutes
Max Double unders in 2 minutes

“If any one person has the power to make or break your day, you have given that person too much power.”

2013 September 26 WOD

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

 WOD – Jackie

For Time:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Compare to November 25, 2011

Strength

EMOMx10 1 High Bar Back Squat

“Life is change. Growth is optional. Choose wisely.”

2013 September 25 WOD

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

 WOD

Standing triple jump

As many attempts as you would like to establish a max distance

and another, inside a CF gym http://vimeo.com/32015608

then

EMOM x 12:  1 Deficit HSPU + Max Strict Ring Muscle ups

“The difference between excellence and mediocrity is commitment.”

2013 September 24 WOD

Posted: September 24, 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

10 minute AMRAP

5 Power Cleans (135/95)

10 Push ups

15 Air Squats

Skills

10 x 10 unbroken box jumps at a height that is higher than you are used to using

“Your beliefs don’t make you a better person, your behavior does.”

2013 September 23 WOD

Posted: September 23, 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: run 400 meters, banded shoulder stretch, 10 hip extension

 WOD – Helen

3 RFT:

400m Run

21 KBS

12 Pull ups

Compare to September 2, 2013

Strength

Find 2 rep max Clean and Jerk (touch and go)

Most recent 3 rep max clean, July 24

1 rep max clean and jerk, July 15

“Success is what comes after you stop making excuses.”

One WOD today at 10:30

Posted: September 21, 2013 in Uncategorized

Racing So They Can Ride 5K is today at Dick’s! Registration 7:00-7:30, race at 8:00. 5K and 10K races along with a 1 mile fun run. Be sure you note you are on Team CrossFit Jackson on your registration! Show up for the 5K and then hit the gym for the 10:30 WOD!

Also, there is no yoga today but we will be back next weekend to FREE yoga at noon, don’t miss it!

WOD

12 minute AMRAP

12 Toes to bar

12 Burpees

-rest, then-

Tabata x 8

Weighted sit-ups

Bottom to bottom squats