Archive for January, 2014

2014 January 31 WOD

Posted: January 31, 2014 in Uncategorized
Metcon

AMRAP 7:
6 OHS (135/95)
12 Cals on Rower

Skill

 

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders for time.

quote

2014 January 30 WOD

Posted: January 30, 2014 in Uncategorized

Save the date, ladies! A “girl’s night out” at your favorite place is coming in a few weeks!

March 2014 Bunco_1

Metcon

“Opening Day”
21-15-9 of:
Wall Balls
Pull ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swing (53/35)

Strength

A.  3 rep max
B.  10 rep max

Skill – Time Permitting

5 sets of: 4-Position Snatch
Position 1:  High Hang (pockets) – should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
Position 2:  Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3:  Low Hang (below knees) – looking for vertical shins and chest as high as possible.
Position 4:  Full Snatch (from the floor) – looking to hit all the position throughout the lift.  
This is not suppose to be a heavy set.  Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.

Compare January 23

Notes: If you have time and energy to find both a 3 rep max and a 10 rep max, please do. Otherwise choose one. If you prefer to omit front squat work and spend the remainder of your class on the snatch drills, you’re welcome to. If you intend to get all 3 workouts in, please know that your coach is not to be expected to stay late for you to finish. Work efficiently, come twice, or come early if able.

“Small daily improvements are the key to staggering long term results.”

2014 January 29 WOD

Posted: January 29, 2014 in Uncategorized
Metcon/Strength

EMOMx14

Odd: 3 Sumo Deadlifts

Even: 10 V-ups

Extra Strength

5×5 Bench Press

Compare to October 23, 2013

“Performance is rooted in hard work in the gym and in the kitchen.” Nutrition class at CrossFit Jackson this Saturday, 1-3.

Nutrition Seminar Announcement_1

2014 January 28 WOD

Posted: January 28, 2014 in Uncategorized
Metcon

“Black and Blue”
5 RFT:
10 Power Cleans (135/95)
10 Burpees

Skill/Strength

7×1 3-Pos. Pausing Squat Clean – climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees – looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets – should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
After hitting each position explode up and catch the bar in a full squat.  

“Forgiveness does not change the past but it does enlarge the future.”

2014 January 27 WOD

Posted: January 27, 2014 in Uncategorized
20140125_094859
Metcon

For time:
50-40-30-20-10 Wall Balls
25-20-15-10-5 Toes to Bar

Skill

EMOMx5

2 Squat Snatches – drop from the top and take 5 seconds between reps

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

CF Endurance 1/27-2/2

Posted: January 26, 2014 in Uncategorized

3+ Hours Before or After CFJ Strength & Conditioning WOD

Choose ONE of the following sports and complete on Monday, Tuesday or Wednesday (1/27-1/29)

Swim: Repeat :90 on/:90 off until form/pace deteriorates

Bike: Repeat :90 on/:90 off until form/pace deteriorates

Run: Repeat :90 on/:90 off until form/pace deteriorates

Row: Repeat :90 on/:90 off until form/pace deteriorates

Ruck: Repeat :90 on/:90 off until form/pace deteriorates, 55# Ruck/Boots/Utes

 

Choose ONE of the following sports and complete on Thursday or Friday (1/30-1/31)

Swim: Repeat 250m, recover 1:1 until form/pace deteriorates

Bike: Repeat 2k, recover 1:1 until form/pace deteriorates

Run: Repeat 1k, recover 1:1 until form/pace deteriorates

Row: Repeat 1k, recover 1:1 until form/pace deteriorates

Ruck: Repeat 1M, recover 1:1 until form/pace deteriorates, 55# Ruck/Boots/Utes

 

Choose ONE of the following sports and complete on Saturday or Sunday (2/1-2/2)

Swim: 1600m @ 80% 1400m TT pace

Bike: 35Mm @ 85% 30M TT pace

Run: 13.1M @ 85% 13.1M goal pace

Row: 20k @ 85% 15k TT pace

Ruck: 15M @ 85% 15M goal pace, 55# Ruck/Boots/Utes

2014 January 25 WOD

Posted: January 25, 2014 in Uncategorized
Yoga this morning at 8:00! Free for members!
Metcon – “Ogar Strong”

AMRAP 14:
3 TNG Snatches – you choose weight
1 Muscle up
12 Wall Balls

-Rest 5:00-

AMRAP 14:
10 Push-ups
20 Sit-ups
30 Double Unders

 

 

2014 January 24 WOD

Posted: January 24, 2014 in Uncategorized
We are placing a paleokit order on Monday the 2nd. Please let me know if you want, anything. Mango, strawberries, blueberries, cranberries, apples, jerky stix, jerky, grain-free granola and other goodies. Check out the items they offer and place your order on the board by end of day Monday.
Also, January 30th is the last day to sign up for Tough Mudder Nashville before another price increase.
Metcon

3 RFT:
15 C2B Pull ups
12 Lateral Burpee Box Jump Overs (20″)
9 Back Squats (225/145) – from the ground*

*If you can not get it from the ground, choose a lighter weight or take it from a rack (not rx’d). Scale as needed, like always.

Skill

5×5 Close Grip OHS – all fingers inside the knurling if possible.

“You are a high performance mechanism. Turn that switch on and leave it on.”

2014 January 23 WOD

Posted: January 23, 2014 in Uncategorized
Metcon

30 Snatches for time (155/105) – power or squat allowed.
EMOM complete 30 Double unders

Strength/Midline Stability

5×10 GHD Bench Press
These are not for load. Use an empty bar.  Don’t let the bar drift toward your waist as you press. Keep it in line with your shoulders.  Slower is better.

Note: If you are unable to hold yourself in the flat position, parallel to the floor on the GHD, sub 10 v-ups.

Skill – Time Permitting

5 sets of: 4-Position Snatch

Position 1:  High Hang (pockets) – should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
Position 2:  Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3:  Low Hang (below knees) – looking for vertical shins and chest as high as possible.
Position 4:  Full Snatch (from the floor) – looking to hit all the position throughout the lift.  
This is not suppose to be a heavy set.  Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.

“We lose ourselves in the things we love.  We find ourselves there too.”

2014 January 22 WOD

Posted: January 22, 2014 in Uncategorized
Metcon

3 min AMRAP of:

5 C2B Pull-ups

5 Ring Dips

-then (no rest)-

6 min AMRAP of:

30 Double Unders

12 Burpees

-then (no rest)-

3 min AMRAP of:

5 C2B Pull-ups

5 Ring Dips

Compare to September 11, 2013

Extra

House of Pain & Sled Sprints