Archive for February, 2014

2014 February 28 WOD

Posted: February 28, 2014 in Uncategorized

Did everyone see our new stuff?! 2 new 33# bars too! And 2 more 30# wall balls on the way!


CrossFit Games Open 14.1

10 minute AMRAP:
30 double unders
15 power snatches (75/55)


Kick your goat. Hit up the endurance WOD. Work mobility.  

“The world is full of magic things, patiently waiting for our senses to grow sharper.”


14.1 Judging Schedule

Posted: February 27, 2014 in Uncategorized

It’s that time of year! We had a great release party tonight for 14.1 and got to see 3 awesome performances. Please look over this link from the CF Games website prior to coming to be judged to prepare yourself for the standards. With over 30 athletes signed up from CFJ, we will not have time to judge everyone multiple times…please give your max effort when you come in to be judged. If you want another shot and do not have a judge available, you are welcome to video your performance and submit it for validation like everyone who does not have an affiliate.

Below are the available slots for judging this week. Please comment and claim a spot to be judged. DO NOT JUST SHOW UP. You are to be warmed up and ready to go at the listed time. We will do our best to keep on schedule. Please remember, if you have an honest shot at making it to regionals, your performance must be video’d and Jayson, Jennie or Shea MUST be your judge for the WOD to count. If you enter another judge, you will not get an invitation to regionals (unless more coaches take the judges course, in which case you will be notified of other acceptable judges). This judge schedule will likely change weekly depending on who has to work/coach/kid’s sports/etc so you must sign up for a slot each week.

Remember, you must submit your own scores for validation by 7PM on Monday. Please let us know if you have any questions at all. Let’s do this!

Friday, February 28th
11:20 (Jennie) – Ericka
11:40 (Jennie) – Anthony
12:00 (Jennie) – Megan
3:40 (Jennie) – Jon
4:00 (Jennie) – Stefanie
4:20 (Jennie) – Ashlee Kizer
4:40 (Jayson) – Sara
4:40 (Ashlee) – Lew Kizer
5:00 (Ashlee) –
5:00 (Jayson) – Wilks
5:20 (Ashlee) – Sam
5:20 (Jayson) – Becky
5:45 (Shea) – Brett C
6:00 (Shea) – Ashleigh
6:20 (Shea) – Scott L
6:40 (Shea) – Luke

Saturday, March 1
11:30 (Jennie) – Rusty
11:40 (Jennie) – Matt Z
11:40 (Jayson) – Bo
11:40 (Shea) – Allen
12:00 (Jennie) – Jesse
12:00 (Jayson) – Brett B
12:00 (Shea) –
12:20 (Jennie) –
12:20 (Jayson) – Scott G
12:20 (Shea) –
12:40 (Jennie) –
12:40 (Jayson) –
1:00 (Jennie) –
1:00 (Jayson) –
5:30 (Jennie) –
5:50 (Jennie) –

Sunday, March 2 (we can be at CFJ by 1:00)
1:20 (Jennie) – Lauren H
1:20 (Jayson) –
1:20 (Shea) – Leigh
1:40 (Jennie) – Michael
1:40 (Jayson) –
1:40 (Shea) – Lisa
2:00 (Jennie) –
2:00 (Jayson) – Rob
2:00 (Shea) –

Monday, March 3
Possible times available between 9:30 and 11:30 if needed.
12:30, as soon as lunch WOD is over (Tanya) – Jay
3:40 (Jennie) –
4:30 (Jennie) –

2014 February 27 WOD

Posted: February 27, 2014 in Uncategorized

Please add your Progenex order to the board or comments before end of day if you need anything! And the squat clinic is full, but if any of you need to drop out please let me know because we have people on a waiting list!


“CrossFit 500”

Five rounds for time of:
25 Kettlebell swings
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Compare to March 1, 2013

“As we let our own light shine, we unconsciously give other people permission to do the same.”

2014 February 26 WOD

Posted: February 26, 2014 in Uncategorized

We missed a recent one year anniversary for Tim Pritchard, Hallie McCallum, Megan Everett, Dan & Denise Slater and Paulette & Sunny Ervin earlier in February (2/9)! If you see them this week, tell them happy CrossFit-iversary!
We’ve got some big two years coming up next month!
And a big, happy, happy day to Coach Tanya for 3 YEARS TODAY!


70 Double Unders
50 Bar Facing Burpees
30 Squat Clean Thrusters (135/95)
10 Muscle-ups


EMOMx5: 5 Touch and Go Snatches

“Don’t go back to less, just because you’re too impatient to wait for the best.”

2014 February 25 WOD

Posted: February 25, 2014 in Uncategorized

Tabata :20/:10 x 8
Toes to Bar
Box Jumps
Row for Cals
Shoulder to Overhead (95/65)



First 5 minutes:  4 Power Snatches – No TnG, work good position off the floor
Second 5 minutes:  2 Power Snatches (no TnG) + 2 TnG Power Snatches – maintain good positioning
Final 5 minutes: 4 TnG Power Snatches – make ’em pretty.
Every rep during this 15 minute set, you feet should not come off the ground.  Use this as technique work to create better landing positions, faster cycle times, and eliminating the ‘starfish’.  

“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.”

2014 February 24 WOD

Posted: February 24, 2014 in Uncategorized

Squat PT is now full! We’ll keep you updated on future classes.


We are having another squat PT clinic on Saturday, March 15th from 1:00-3:30. 2 spots remain of the 6 available for this class. If you can’t make it in this one, but wish to schedule another one, let us know. We will do our best to have them until everyone is seen. We will be moving up to the shoulders and thoracic spine in an upcoming PT clinic. Stay tuned!


For Time:
20 Thrusters (95/65)
20 Power Cleans
20 Shoulder to Overhead
20 Overhead Squats
20 Front Squats
Every minute on the minute, stop where you are and complete 5 burpees.

Skills and Drills


Choose one of the following:
A.  3 Muscle ups and 30 Double unders
B.  5 Muscle ups and 50 Double unders
C.  7 Muscle ups and 70 Double unders

Additional Work – Time Permitting

30 Heavy Wall Balls for time (30/20)
rest 1 minute
20 Heavy Wall Balls for time (30/20)
Rest 1 minute
10 Heavy Wall Balls for time (30/20)

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”

CF Games Open Info

Posted: February 23, 2014 in Uncategorized

Hey guys, happy Sunday!

The Open starts this week and here’s a little info you’ll need to know.

  • The WOD will be released each week on Thursday at 7PM. We will air it live on the TV at the gym.
  • Registered athletes must submit their own scores by Monday at 7PM (please do not wait until the last minute, leave time for “just in case” errors, busyness or forgetfulness)
  • Your submitted score will be validated by Tuesday by the affiliate manager (Jennie)
  • On Thursday night or Friday morning each week, we will post a judge schedule for that week. You must sign up for a spot to be judged if you register for the Open. You are expected to be warmed up and ready for demo and “go” at the listed time. We will do our very best to keep on schedule. This is a very hectic few weeks because regular classes are still going on and we will have multiple athletes and judges. I anticipate much more weekend judging this year based on the new release day.
  • Any athlete who believes they have a shot to compete at Regionals (individual or team) will need to follow a few extra steps during the Open.      1You MUST sign up with JAYSON or JENNIE KEEL as your JUDGE every week.          2. Be sure someone OTHER THAN YOUR JUDGE is available to videotape your entire performance in EVERY Open WOD you do. There will more than likely be plenty of people standing around that would be willing to video but we are not providing a coach to video, just a judge.

Note from CF HQ: Videos are required to collect prize money and may be requested by CrossFit Games staff at any point during the Open.

At the end of the Open, the top 60 men and top 60 women in each region will be required to submit at least one complete video of one of the Open workouts. Athletes will not be told which video they will need to submit until after the final workout has closed. The required video will be verified by CrossFit Games staff prior to sending out Regional invitations for individuals and teams.

After the video review, the top 48 men, top 48 women and top 30 teams in each region will be invited to compete in their respective Regional competition.


Please let me know if you have any questions! We look forward to a great competition season!

CF Endurance 2/24 – 3/2

Posted: February 23, 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 (2/24-2/26)

Swim: Repeat :90 on/:60 off until form/pace deteriorates

Bike: Repeat :90 on/:60 off until form/pace deteriorates

Run: Repeat :90 on/:60 off until form/pace deteriorates

Row: Repeat :90 on/:60 off until form/pace deteriorates

Ruck: Repeat :90 on/:60 off until form/pace deteriorates, 55# Ruck/Boots/Utes


Choose ONE of the following sports and complete on Thursday or Friday (2/27-2/28)

Swim: 3x400m TT, recover 5:00

Bike: 3x5k TT, recover 5:00

Run: 3x1M TT, recover 5:00

Row: 3x1600m TT, recover 5:00

Ruck: 3x1M TT, recover 5:00, 55# Ruck/Boots/Utes


Choose ONE of the following sports and complete on Saturday or Sunday (3/1-3/2)

Swim: 1600m @ 85% race pace

Bike: 20M @ 85% race pace

Run: 10M @ 85% race pace

Row: 10k @ 85% race pace

Ruck: 12M @ 85% required pace, 55# Ruck/Boots/Utes

CF Games Open

Posted: February 22, 2014 in Uncategorized

If you’ve been training for the Open…it’s time!!!  If you haven’t registered, do it now! Everyone in the gym will be doing the workouts, but if you want to compete, you must register here.

We have trusted in and have been following competitorswod for a few months now and the following is directly from the mastermind behind it all…

The month of March is your season.  You need to switch gears mentally.  Professional athletes bust it in Preseason, so they can compete hard “In-Season.”  Your season is only 5 weeks.  I am going to say this again…  between now and April there are only FIVE workouts that matter – Everything else is just to make sure you stay primed, peaked and ready to attack.  Do not do extra work because, “you don’t want to loose gains” – or anything close to this.  You are done training.  It is now time to COMPETE.  If you have been following this program you are ready.  Be a racehorse and go get what’s yours.

The following is a suggestion for those competing in the Open. Everyone else continue life like normal!

TUESDAY: Recovery/Training
THURSDAY: Rest/Recovery
SATURDAY: Recovery
SUNDAY: Recovery and/or Pregame Prep

2014 February 22 WOD

Posted: February 22, 2014 in Uncategorized
Team WOD

Teams of 3:
10K Row
One athlete works at a time.  Switch every 250m.  Athletes must complete 7 burpee box jumps (24/20) before returning to the rower.



Hero WOD: “RJ”

Five rounds for time of:
Run 800 meters
5 Rope Climbs
50 Push-ups