Archive for April, 2014

2014 April 30 WOD

Posted: April 30, 2014 in Uncategorized

It’s the end of April! Remember, if you signed up to bring something for Tim’s care package for April, we need it in as soon as possible. He is in Afghanistan now and we are steadily sending packages. If you have not signed up to provide something for his package, I encourage you to consider getting involved with our outreach for the spouses of all of those deployed with Tim from our unit. We are trying to send a restaurant gift card to 2 families per month while they are gone to help ease their stress and just let them know we are thinking of them and appreciate their sacrifice. $30-$50, based on what you are able to do will be great. I am sending the bigger ones to the larger families and smaller ones to the smaller families. Please let us know if you can help with this project.

 Metcon – Death by Power Clean

EMOM complete 1 more Power Clean (135/95)
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible.  

Post scores as total rounds + partial reps.

Strength

For time:
4 set of 15 unbroken Front Squats (165/115) – no racks.

“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.”

2014 April 29 WOD

Posted: April 29, 2014 in Uncategorized

We will be placing a Progenex order Friday. I had SEVERAL people ask for bags after the last order. I do not keep any in stock so if you want some or you will run out in the next 3-4 weeks, order now! The sign-up sheet is on the board.

Metcon

2K Row
30 Burpee Box Jumps
30 1-arm DB Snatch

Compare 2k time to December 26, 2013

Skill

Accumulate 2:00 total L-sit hold

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

 

2014 April 28 WOD

Posted: April 28, 2014 in Uncategorized

The challenge is on! If you signed up for the fitness challenge, all WOD’s and measurements must be complete by end of day today and we must receive your $10 contribution to the prize pot! If you do not pay or contact me to schedule a payment by end of day today, we will not measure your progress at the end and you will not be eligible to win! 

For everyone that attended the nutrition class yesterday, please feel free to email jennie@crossfitjackson.com with reviews and suggestions. As mentioned, it was the first time I did the class like that and I would love some feedback. I wouldn’t ask if I was worried of being offended, so please share if you feel there was too much or not enough of any type of information. We’re always looking to improve our performance as coaches and your feedback is valuable. And remember…”SUGAR IS THE DEVIL!”

Metcon – CrossFit 500

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

Compare to February 27, 2014

 

CF Endurance 4/28-5/4

Posted: April 27, 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 (4/28-4/30)
Swim: Repeat 500m, recover 3:00 until form/pace deteriorates
Bike: Repeat 5k, recover 3:00 until form/pace deteriorates
Run: Repeat 800m, recover 3:00 until form/pace deteriorates
Row: Repeat 800m, recover 3:00 until form/pace deteriorates
Ruck: Repeat 1.5k, recover 3:00 until form/pace deteriorates, 60# Ruck/Boots/Utes

Choose ONE of the following sports and complete on Thursday or Friday (5/1-5/2)
Swim: Repeat :45 on / :45 off until form/pace deteriorates
Bike: Repeat :60 on / :60 off until form/pace deteriorates
Run: Repeat :45 on / :45 off until form/pace deteriorates
Row: Repeat :45 on / :45 off until form/pace deteriorates
Ruck: Repeat :60 on / :60 off until form/pace deteriorates, 60# Ruck/Boots/Utes

Choose ONE of the following sports and complete on Saturday or Sunday (5/3-5/4)
Swim: 800m TT
Bike: 25M TT
Run: 12M TT
Row: 10k TT
Ruck: 18M TT, 65# Ruck/Boots/Utes

2014 April 26 WOD

Posted: April 26, 2014 in Uncategorized
We still have one spot available in the Fundamentals class that is coming up this week on Tuesday and Wednesday evening!

Fundamentals Class announcement_1

Hero – “Murph”

1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run

You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs. If you’ve got a 20# vest or body armor, wear it.

Compare to December 5, 2013

2014 April 25 WOD

Posted: April 25, 2014 in Uncategorized
Master’s Games Qualifier Event #3

3 RFT:
50 Calorie Row*
15 Handstand Push-ups
50 Double Unders

*Feel free to get on the bike or run the loop. It will not be a direct comparison, but works if you’re interested in putting in work.

 

2014 April 24 WOD

Posted: April 24, 2014 in Uncategorized
 Strength/Skill

EMOMx9 Clean and Jerk
Min 1-2-3 at 85% 1 rep max
Min 4-5-6 at 90%
Min 7-8-9 at 95%

Metcon – “Amanda”

9-7-5 Muscle ups
Squat Snatches (135/95)

Compare to April 3, 2013

Additional Strength – Time Permitting

4×4 Front Squat, same weight across all 4 sets

2014 April 23 WOD

Posted: April 23, 2014 in Uncategorized
Fundamentals Class announcement_1
Pre-WOD

Standing Triple Jump

Compare to September 25, 2013

WOD

Hero “Griff”

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Compare to May 23, 2013

2014 April 22 WOD

Posted: April 22, 2014 in Uncategorized
 Metcon – Hero: “Randy”

75 Power Snatches for time (75/55)

Compare to November 19, 2010

Skill

EMOMx10
Odd:  200m Row
Even:  3-5 Muscle ups or Strict Pull-ups

“Feelings of worth can flourish only in an atmosphere where individual differences are appreciated, mistakes are tolerated, communication is open, and rules are flexible — the kind of atmosphere that is found in a nurturing family.”

 

CF Endurance 4/21-4/27

Posted: April 21, 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 (4/21-4/23)
Swim: 500m, 250m, 125m, 75m Recover 1:1
Bike: 5k, 2.5k, 1.5k, 750m Recover 1:1
Run: 1.5M, 1M, 800m, 400m Recover 1:1
Row: 2k, 1.5k, 1k, 800m Recover 1:1
Ruck: 5k, 2.5k, 1.5k, 750m Recover 1:1, 60# Ruck/Boots/Utes

Choose ONE of the following sports and complete on Thursday or Friday (4/24-4/25)
Swim: Repeat 25 meter, recover :60 until form/pace deteriorates
Bike: Repeat 400 meter, recover :60 until form/pace deteriorates
Run: Repeat 100 meter, recover :60 until form/pace deteriorates
Row: Repeat 100 meter, recover :60 until form/pace deteriorates
Ruck: Repeat 400 meter, recover :60 until form/pace deteriorates, 60# Ruck/Boots/Utes

Choose ONE of the following sports and complete on Saturday or Sunday (4/26-4/27)
Swim: 1600m at 80% rate of perceived exertion
Bike: 20M at 80% rate of perceived exertion
Run: 10M at 80% rate of perceived exertion
Row: 8k at 80% rate of perceived exertion
Ruck: 15k at 80% rate of perceived exertion, 55# Ruck/Boots/Utes