Archive for September, 2015

CFJ In-house Competition

Posted: September 30, 2015 in Uncategorized
Mark your calendars! Saturday, October 17th we will be having our first in-house competition for all CFJ members!

Rosemary Vela

As I’m sure most of you are aware, the Madison County Sherriff’s Office and our community lost a deputy this week. Deputy Rosemary Vela died in an accident responding to a call for assistance. She left behind a 5 year old son. Although this competition was planned prior to this accident and was intended to be a free event, we have decided to ask for donations from any participants or spectators who are able to give a little. We will be accepting donations through October 17th to be delivered to the Rosemary Vela Memorial Fund at The Foundation on Monday, October 19th. CFJ will match the first $250 in donations. Please join us and, as always, let’s show we are strong pillars of support in our community as we join for a fun morning of hard work and camaraderie.

We will not have yoga or our normal WODs that day. WOD announcements and first heat will begin at 8:00. Please sign up on the side board by October 12th if you would like to participate so that I can finalize the WODs and heat schedule.

There will be an RX’d and scaled division.
The RX’d division should expect to see movements such as handstand push-ups, double unders, barbell work at 135/95, pull-ups and others.
The scaled division will have specific weight and movement scales for those that wish to compete for the “Scaled Division” Winner title, but will also be further scalable to anyone that wishes to join in and have a good time.

The workouts will be judged by you and your friends and fellow athletes. Movement standards will be discussed before each WOD. Even if you don’t want to do the workouts, come judge and cheer the other athletes! All athletes will be judging someone at some point. Please come with a good, encouraging attitude to offer your fellow competitors.

If you have any questions at all, please ask! We look forward to a great event!

2015 September 30 WOD

Posted: September 30, 2015 in Uncategorized
Strength

20 minutes to complete:
5×3 Push Press
60 second Plank in Rings between sets

Metcon

5 rounds of AMRAP 1:
10 Kettlebell Swings (72/53)
Max Reps of Thrusters (75/55)
Rest 60 seconds between rounds

2015 September 29 WOD

Posted: September 29, 2015 in Uncategorized
Strength

12 minutes to work on Weighted Pull-ups and Strict Pull-ups.

Metcon

AMRAP 12:
10 Renegade Rows (55/35)
20 Box Jumps (24/20)
Run 200 Meters
Renegade Row = Push-Up, Row Left, Push-Up, Row Right

Squats – Time Permitting

Front Squat
7×3, Climbing

2015 September 28 WOD

Posted: September 28, 2015 in Uncategorized
Metcon

Hero: “D.T.”
5 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Compare to November 19, 2013

Strength

5 sets, not for time, of:
Clean x 1.1.1.1 (rest 5-10 seconds between singles)
Strict Handstand Push-Ups x max reps
Log clean weights and HSPU reps.

2015 September 26 WOD

Posted: September 26, 2015 in Uncategorized
Strength

5 rounds of AMRAP 3:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between rounds and pick up where you left off.

2015 September 25 WOD

Posted: September 25, 2015 in Uncategorized
Strength

15 minutes to complete 6 sets:
Snatch Balance + 3 Overhead Squats

Metcon

For time:
12 Power Snatches (115/75)
12 Box Jumps (30/24)
9 Power Snatches
9 Box Jumps
6 Power Snatches
6 Box Jumps
Run 600 Meters

2015 September 24 WOD

Posted: September 24, 2015 in Uncategorized
Strength

10 minutes to warm your squatters and build to 85-90% of your 1 rep max Back Squat (what is the heaviest you can do 3 unbroken reps of?)
-then-
15 minutes to complete 3 sets of:
3 Back Squats
10 Single-Arm Dumbbell Rows/side

Metcon

For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double Unders
20 Kettlebell Swings (72/53)
10 Strict Handstand Push-Ups
**This should be complete in 15 minutes or less. Scale appropriately to achieve intended stimulus.

2015 September 23 WOD

Posted: September 23, 2015 in Uncategorized
Strength

15 minutes to complete:
5×5 Push Press
Goal is to establish 5 rep max
Compare to July 30, 2015 or May 1, 2015

Metcon

EMOMx16
Even – 10 Burpees
Odd – 5 Power Cleans (heaviest you can handle)

2015 September 22 WOD

Posted: September 22, 2015 in Uncategorized
Strength

15 minutes to complete Back Squats
Set 1 – 5 reps @ 55% of 1 rep max
Set 2 – 3 reps @ 65%
Set 3 – 1 rep @ 75%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101-102%

Metcon

Hero: “Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Compare to April 23, 2014

2015 September 21 WOD

Posted: September 21, 2015 in Uncategorized
Strength

20 minutes to complete Bench Press:
Set 1 – 3 reps @ 80% of 1 rep max
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 93-95%
Set 5 – 1 rep @ 97-99%
Set 6 – 1 rep @ 102% or more

Metcon

4 rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated Grip Pull-Ups
Rest 90 seconds