Archive for January, 2015

2015 January 31 WOD

Posted: January 31, 2015 in Uncategorized

Please note: there will be only 1 class today at 9:00. We will have yoga at 8:00, but no 10:30 class.

Metcon

3 RFT:
75 Double Unders
50 Air Squats
25 Cal Row/Bike or 400 meter run

Strength

5×5 Bench Press
Compare to last 5×5 January 29, 2014
2 rep max on July 28

Advertisements

2015 January 30 WOD

Posted: January 30, 2015 in Uncategorized

Please note: there will be only 1 class tomorrow at 9:00. We will have yoga at 8:00, but no 10:30 class.

Metcon

AMRAP 8
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Jerks (135/95)

Position/Pulling Strength

7×2 2-position Hang Clean Pull, climbing
Position 1: Hips/Pockets
Position 2: Mid Thigh

Valentine’s Day Potluck?

Posted: January 29, 2015 in Uncategorized

Hey guys, we’re thinking of doing a paleo/clean potluck (bring a dish for a +1 bonus!) on Valentines weekend at the gym. Everyone bring a dish and the recipe and CFJ will provide the plates, utensils and such. This will provide a chance for you to hang out with your friends, have a date with your significant other, try new recipes and eat a high quality meal!

Please let me know if this is something you would be interested in for the evening of Friday, February 13th.

Thanks!

2015 January 29 WOD

Posted: January 29, 2015 in Uncategorized
Metcon – Hero: “Michael”

Three rounds for time of:
Run 800 meters
50 Back or Hip Extensions
50 Sit-ups

Compare to February 21, 2012

Lieutenant Michael McGreevy lost his life in Operation Red Wing as a member of Seal Team 10. If you’ve never read or watched Lone Survivor, I recommend it.

Nutrition Challenge BONUS!

Posted: January 29, 2015 in Uncategorized

The first person to respond with the correct answer wins a point. One trivia bonus point per person in the next 24 hours.

The point goes in the last column on your spreadsheet as a “Bonus.” This means that you could actually get 4 bonus points this week!

Question 5
What is CrossFit’s exact definition of fitness? Also in your own words? And, knowing the definition, is your fitness on the rise?

Nutrition Challenge BONUS!

Posted: January 28, 2015 in Uncategorized

The first person to respond with the correct answer wins a point. One trivia bonus point per person in the next 24 hours.

The point goes in the last column on your spreadsheet as a “Bonus.” This means that you could actually get 4 bonus points this week!

Question 4
What is the world record “Fran” time?

Can you imagine doing 90 reps of work in 2 minutes?

Nutrition Challenge BONUS!

Posted: January 28, 2015 in Uncategorized

The first person to respond with the correct answer wins a point. One trivia bonus point per person in the next 24 hours.

The point goes in the last column on your spreadsheet as a “Bonus.” This means that you could actually get 4 bonus points this week!

Question 3
Name 3 things that CrossFit for Hope supports.

Nutrition Challenge BONUS!

Posted: January 28, 2015 in Uncategorized

The first person to respond with the correct answer wins a point. One trivia bonus point per person in the next 24 hours.

The point goes in the last column on your spreadsheet as a “Bonus.” This means that you could actually get 4 bonus points this week!

Question 2
What was the first year of the CrossFit Games? Where was it located? Who won 1st place for men and women?

 

Hope this video link works…check out how far the sport has come. In the first games, they literally picked the workout on the spot using balls out of a hopper!
Hopper WOD [wmv][mov]

Nutrition Challenge BONUS!

Posted: January 28, 2015 in Uncategorized

The first person to respond with the correct answer wins a point. One trivia bonus point per person in the next 24 hours.

The point goes in the last column on your spreadsheet as a “Bonus.” This means that you could actually get 4 bonus points this week!

Question 1
Lieutenant Michael Murphy, inspiration for the Hero WOD “Murph”, was a CrossFitter and member of what elite unit?

Even if you don’t win, I encourage you to read the story.

Nutrition Challenge BONUS!

Posted: January 28, 2015 in Uncategorized

surprise-box

 

Be on the lookout for bonus points to show up on the website over the next 24 hours! We’re going to play a little CrossFit trivia!