New Website

From now on go here; http://www.crossfitjennings.com/

Paleo Challengers:
Some take aways from the workshop

1. No Grains or Legumes or Sugar (Watch out for corn syrup...it's in everything)

2. No Soy! (Poor source of protein, implemented in all sorts of health issues, lowers testosterone)

3. No Dairy for 30 Days

4. No Alcohol for 30 days

5. EAT REAL FOOD

6. If you can't pronounce it...don't eat it.

7. Keep your carb intake in the range of 50-100 grams/day

8. Eat when you are hungry. Stop when you are full. Forget about calories.

9. Get good sleep

10. Destress your life

11. Be prepared! Get rid of garbage in your house. Have real food available and meals planned. 

Check out for recipes and tips:

http://www.ancestralwellnessconcepts.com/

Challengers we are doing pictures your next class and if I don't have current measurements on you, we need to do that and get your weight. I will bring a scale. I highly suggest taking your own pictures in swim suit for yourself to see. Pictures don't lie and sometimes you need them to see the changes.

 I am excited to start and can not wait to what happens for us. Remember your 30 days does not start until you are truly following Paleo (no sugar in coffee. etc.)

Let's communicate and support each other. To your success!!

WOD

4 rounds for time:

20 Pull ups

30 KB Swing (50/35)

40 Squats

400 meter run

Iowa Bootcamp WOD:

For Time:

1 Lap

then 2 rounds

20 Push ups
25 Situps
30 Squats
1 lap

Saturday

no classes today. Paleo workshop 8-10am
Don't forget to print your packet from email.
Books and cookbooks will be on sale.
Our first social at 6:30pm
It's gonna be a great day of learning
And fun!!

Friday 10/7/11

WOD
5 rounds for time:
6 K2E
12 C2B pullups
24 wall balls (16/14)

Reminder: Paleo workshop Saturday 8am-10am
Crossfit party saturday night 6pm.
No classes saturday but you can work out with me at 6:45am
Fun Fun!!!

Thursday 10/6/11

* Paleo workshop: Those attending be sure to check your email for packet. You need to print it and bring it with you to the work shop.
No classes on saturday, however I will be working out at 6:45am if you want to join me.

WOD
4 Rounds for Time:
30 Push ups
15 SDLHP (135/95)

Wednesday 10/5/11

MEGANS BDAY WOD
( aka a## and abs)
3 rounds for time:
24 box jumps (24"/20")
24 weighted lunge steps
24 weighted situps

No time:
Alternating tabata
Reverse situp
Plank

Happy Birthday Meg!!!

10/4/11

WOD
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
handstand pushups
Deadlifts (225/135)
Slam balls (18/10)

Monday 10/3/11

WOD
"Helen"
3 rounds for time:
400 meter run
21 KB Swing (1.5 pood)
12 pullups

* It's not to late to register for Paleo workshop. It is this saturday 8am- 10am. No classes on Saturday.
Be sure to grab a new schedule and pay attention to basic classes. These classes are for beginners.
Saturdays for the month of October we will have one class at 9am.

RACHELLE

Friday 9/29/11

WOD
For time:

Row 500 meters
2 rounds of:
50 meter tire flip
30 hang power cleans(135/95)
30 Pullups
30 Goblet squat (50/35)

Thursday 9/29/11

Don't forget to register for Paleo workshop by friday for lower rate!! You don't want to miss it!!!
WOD
For time:
100 double unders (3:1single unders)
10 Push Press (135/95)
75 double unders
15 Push press
50 double unders
20 Push press
25 double unders
25 Push press

Wednesday 9/28/11

Don't forget to register for paleo workshop. You
Will receive your packet sometime next week.
WOD
AMRAP in 15 minutes of:
20 Wall balls (18/16) 10 foot target
10 T2B

Tuesday 9/27/11

WOD:

3 rounds for time:
20 Box Jumps (24"/20")
15 Front Squat (135/95)
10 Push Press  (135/95)
____________________

50 Slam balls ( no time)

Monday 9/26/11

Don't forget to register for Intro. to paleo workshop by Friday to get a cheaper rate.

WOD
For time:
21-15-9 reps of:
Pullups
Ring Dips
Push ups

Friday 9/23/11

Don't forget to sign up for Intro. to paleo workshop by sept. 30th to get lower rate. Just click on the common sense warrior logo in upper left hand corner. It will bring you directly to registration page. You do not want to miss it. We are planning a social that night. More details to come.


WOD
"Annie"
For Time:
50-40-30-20-10 reps of:
Double unders
ab mat situps

Thursday 9/22/11

WOD
4 rounds for time:
10 Snatches (135/95)
AMRAP of Wall Balls (16/14)
score is total reps of Wall Balls

Don't forget to register for Paleo Workshop. Learn how to get the best out of you!

Wednesday 9/21/11

WOD
5 rounds For time:
400 m run
15 deadlifts
---------------
30 hollow rocks ( no time)

9/20/10

Happy Birthday Mrs. Karla
You are a hard core woman who inspires us all!
I will make you a BDay WOD when you are feeling better.

WOD
3 rounds for time:
30 Double Unders (90 singles)
30 Hand Release Push ups
30 Box Jumps (24"/20")

Monday 9/19/11

Congrats to our FGB6 team for raising and/or donating $2700 as a team. We were over $50,000 in the state of LA and 2,196,577.29 as a nation. How awesome is that?!

You did a great job rockin that WOD! So proud of you guys. You stayed focused on good execution of movements and gave it your all.

WOD
3 Rounds for time:
25 Pullups
20 KB swings (45/35)
15 Power cleans (135/95)

______________________________
100 situps (no time)

Friday 9/16/11

WOD
 AMRAP 15 minutes of:
20 double unders (60 single unders)
10 Wall Balls (16/14)
5  T2B

Thursday 9/15/11

WOD
For Time:
36-24-12-6 Reps of:
 OH Walking Lunge steps (35/25)
 Back Squat (205/135)
 HS Pushups
___________________
60 abmat situps( no time)

Hump day 9/14/11

4 days till fight gone bad
If any of you want to come and watch let me
Know I will have some tickets.

WOD
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Tuesday 9/13/11

Congrats! breaking your PR for "100 burpees"
Kevo had the most improved time of 4:22 less than last time. Go Kevo!
Wade got his first Muscle up! So Awesome
Tuesday-- WE LIFT!

WOD:
Deadlift
1-1-1-1-1-1
Finding your 1 rep max
__________________
AMRAP in 3 minutes of :
double unders

September 12, 2011

http://crossfitjenningspaleoworkshop.eventbrite.com/

Hey guys,
Here is the link to register for our upcoming paleo wellness workshop. It is October 8th, 2011 at 8am at our box. It is cheaper to register by September 30th. Check it out. We will begin a 30 day paleo challenge the following Monday as a team. Before pictures will be taken that day and you will be measured.
You don't want to miss this! I challenge you to sign up!

It's a leader board day!!

WOD:
100 Burpees for time

Sunday

Fight Gone Bad 6 Team practice wod:
3pm sunday
anyone can come and join us

Friday 9/9/11

WOD
For Time:
21-15-9 reps of:
Over head Squats (95/65)
Box Jumps (24"/20")
Toes to Bar

Thursday 9/8/11

WOD:
For time:

800 Meter row

3 Rounds :
30 Wall Balls (18/16)
20 Push ups
10 Ring Dips

600 m run

Attention: FGB6 team tshirt money is due. Also if you have not raised the 150, please understand you will be responsible for it the day of. Business sponsorships have been going well. They will be advertised at our box and on our tshirts in return. So if you have a business in mind, just ask or let me know and I can ask. Let's make this happen for a great cause and a great experience.

Wednesday 9/7/11

WOD:
15 minute AMRAP OF:
20 Jump Squats
10 Deadlifts (205/155)
_________________________
100 Flutter kicks (no time)

Basics class @ 4:30 pm
15 minute AMRAP OF:
 30 Air Squats
 15 Supermans



     

Tuesday 9/6/11

” Eva ”5 Rounds For Time:
800 Meter Run
30 Kettlebell Swings (50,35))
30 Pull Ups

HAPPY LABOR DAY

PARTNER WOD:
For time: (teams of 2, with one person working at a time)
15 handstand pushups
30 toes-to-bar
45 push press (95lb/65lb)
60 burpees
75 wallball (18lb/14lb), both 10ft target
60 burpees
45 push press (95lb/65lb)
30 toes-to-bar
15 handstand pushups
Partner's must tap hands to switch off.

Saturday

Hey guys, Due to weather there will be no classes today. Stay safe.
See you Monday AT 9am

Friday!!!! 9/2/11

WOD:
5 rounds for time:
24 pushups
12 Deadlifts (185/135)
____________________

3x1:00 minute max rep push press

Thursday

WOD
Death by:
Air Squat
Kettle Bell Swing (35/25)
Box Jump (24/20)
minute 1 do 1 rep of each exercise, minute 2 do 2 reps of each exercise, minute 3 do 3 reps of each exercise, and so until you can not get all the reps in or 20 minutes has passed.

Wednesday 8/31/11

WOD

AMRAP IN 15 MINUTES OF:
14 OH walking lunges
  7 Toes 2 Bar

Tuesday 8/30/11

Heads up on Labor Day: one WOD at 9am (partner wod) FUN FUN!
CFJ Athlete's I know you blew your own mind Monday in that 5x5 increasing weight of Deadlifts! I could see in most of your faces. I'm so pumped, I may not sleep tonight. You impress me and make me proud! You Absolutely Rock!!!! Look out next week: 1 rep max here we come. We gonna break some PR's! Pat yourself on the back and embrace this:

WOD:
For time:
30 Push Jerks (135/95)
Then...
3 rounds of:
25 Wall balls( 18/16)
15 Ring Dips
Then....
50 Abmat situps
Then..
SMILE

Monday 8/29/11

WOD
1.Strength:  Deadlift 5x5
2.For Time:
 21-15-9 reps of:
Box Jumps (24"/20")
Pullups

* Be sure to grab a new schedule* Our "Basics" Classes have begun. I have added 2 -4:30pm classes for the week. Monday and Wednesday's are for "Basics" , Tuesdays and Thursdays are for elite classes. I will discuss the details of these 2 different types of classes with you.
* We have made the 6 month mark in our new box. It is exciting to see where you all started and where you are now in 6 short months. I can't wait to see how far you will progress in the next 6 months! Keep hitting those WOD's. Thank you for being a part of our CrossFit community. I appreciate you!

Friday 8/26/11

WOD
For time:
21-15-9 reps of:
Pull-ups
Shoulder to Overhead (95/65)
Sit to Stand
______________
30 K2E (no time)

Thursday 8/25/11

WOD
"Fight Gone Bad"
one minute in each station with one minute of rest -3x
Wall ball: 20/14 pound ball, 10 ft. target (reps)
Sump DLHP (75/55)
Box Jumps: 20"
Push press: (75/55)
Row: calories
*competitors try your best to be there. I have info. for you guys.*
 Lots of fun tomorrow!
Can't wait!

Wednesday 8/24/11

WOD
4 Rounds for time:
400 meter run
50 Air Squats

* Thursday will be Fight Gone Bad * Whoop Whoop!

Tuesday 8/23/11

WOD
4 Rounds For Time:
25 KB Swing (35/25)
50 Double Unders
__________________
Tabata Planks 8x

Mobility Challenge: 10 minute Calve stretch. A total of 20 minutes through out the day. Stop 2 minutes, 10 times tomorrow to stretch each calve for 1 minute. Can you do it?????

Monday

WOD
“Climb The Ladder” (for 12 minutes)
1 Thruster (95lb/65lb)
1 burpee
2Thrusters (95lb/65lb)
2 burpees
3 Thrusters (95lb/65lb)
3 burpees
etc..
________________
3Rounds:
30 Situps
30 Hip Extensions ( sub. good mornings)

Saturday

NO ENDURANCE WOD TODAY
REGULAR WOD AT BOX AT 9am

Friday 8/19/11

Attention: No endurance WOD at track saturday. Amber and I will be at a Mobility certification in Boston. Tammy will be running class at our box at 9 am. This is the only change to the schedule.
Have a great weekend. Check out Heather Bergeron on you tube. She placed 8th this year at CrossFit games and CrossFit New England, her team won this year. They are the fittest box on the planet right now. So I am super pumped to go meet these guys and learn!

WOD
For time:
50-40-30-20-10 reps of: 
Pullups
Dips

Thursday 8/18/11

"Start by doing what is necessary, then do what's possible,
and suddenly you are doing the impossible."-Francis of Assisi

Necessary WOD:

4 x 250 row (1minute rest maintaining 3-6 seconds)

______

"Diane"

For Time:

21-15-9 Reps of :

Handstand pushups

Deadlifts

Wednesday 8/17/11

Last day to register for FGB6 go to:http://fgb6.org
Don't miss out! It will be a blast and yes you can do this workout. You are a crossfitter, have some faith!
WOD
3 rounds For Time:
30 OH Walking lunge steps (35/25)
20 Pushups
10 T2B

Tuesday 8/16/11

"Suck it up, Buttercup"
WOD
For Time:
150 Wall Balls (18/16)

Monday Madness

Register for FGB6 doesn't cost you anything to sign up!

Workout of the Day21-15-9
Sumo-Deadlift High Pull 135/95#
Burpee Box Jump 24/20"

Slammin Saturday

Endurance WOD at track -8 am
Team WOD @9am @ our box
WOD:
You gotta show up to find out!

Friday 8/12/11

Saturday Team WOD (Bring a friend) It's gonna be a blast! See ya 9am at the box.
Endurance WOD at 8am at the high school track
WOD
AMRAP in 12 minutes of :
40 DU
5 Deadlifts at 80% of 1RM

Don' t forget to register for Fight Gone Bad 6. I want my team there.

Thursday

WOD
5 rounds for time:
200 meter run
24 KB Swing (35/25)
12 Push ups

Wednesday 8/10/11

WOD:
Strength: Push Press 3-3-3+ reps @ 70,80,90% of 1 RM
Mobility: 2 minute calve stretch/shoulder stretch - 1 minute
Metcon: (metabolic conditioning)
AMRAP in 12 minutes of :
 10 Thrusters (95/65)
   5 K2E
Fight Gone Bad 6 in Baton Rouge September 17th. We are going as a team and i need to know who is in.
I have flyers at the box for more info. It's gonna be a blast!

Tuesday 8/9/11

WOD:
"Death By Pullups"
With a continuously running clock do one pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute....continuing as long as you are able. Use as many sets needed each minute.
______________________

10 minutes to practice Double Unders

Monday 8/8/11

Crossfit Games WOD:
For time:
20  calorie row
30 Wall Balls (18/16)
20 T2B
30 box jumps (24")
20 SDLHP (105)
30 Burpees
20 Shoulder to overhead (135)
400 m run
I Can't wait to see you guys! Let's make it a great Monday!

Saturday 8/6/11

Endurance WOD @ 8am high school track
Laurie will be there:)

9am WOD
Back Squat, 5-3-1+ reps
then….
AMRAP in 10 minutes:
10 air squats
10 kbs
10 t2b

Friday

WOD:
3 rounds for time:
30 sit-ups
20 pullups
10 HSPU
400 m run

Thursday 8/4/11

great job on "nutts"!
WOD:
AMRAP in 12 minutes of:
12 SDLHP (135/95)
24 pushups

Wednesday 8/3/11

WOD
"Nutts"
For Time:
10 HSPU
15 Deadlifts (205/155)
25 Box Jumps (24"/20")
50 Pullups
100 Wall balls (16/14)
200 Double Unders (sub. 600 su)
400 meter Run with Plate (35/25)

Tuesday 8/2/11

WOD
3 rounds for time:
9 Clean & Jerks (135/95)
12 Box Jumps
15 push ups
__________________
Alternating Tabata -8x
reverse situps
planks

Monday 7/31/11

WOD
For time:
40 Double unders (sub: 120 single unders)
20 Jumping pullups
30 DU (90 su)
15 Jumping pulllups
20 DU (60 su)
10 Jumping pullups
10 DU (30 su)
5 Jumping pullups

Friday 7/29/11

WOD
Jackie
For time:
1000 meter row
45lb. Thrusters, 50 reps
30 pullups

Thursday 7/28/11

Strength: 50% of 1 RMax of Deadlift
1 minute AMRAP x3
1 minute rest
---------------------
WOD
12 Minute AMRAP:
10 Box Jumps (24/20)
10 K2E
5 Walk outs with a pushup

Hump Day 7/27/11

We all like nicely toned (ripped up) abs but how do you get them? What if i said they are made in the kitchen? ughhh!!! Nutrition is the foundation of your results, how you feel and perform.  Most say 90 % of your results are determinded by what you eat. I say 110% of what you eat determines your results.
I once met one of my favorite professional figure competitors prior to my first competition. Her name is Mary Lado from BR. I was impressed by her because she has a body type that is difficult to tighten up in lower body. Let's just say her and Jay-Lo could be sisters. I asked her how in the world does she look so amazing? Flawless body! You know what she said to me? She said if I eat one wrong thing in my 12 week diet down before a show, I have lost! Really? yep really! That stuck with me through my training and throughout the years. I know you may not be competing in a competition but I think you understand how much of a difference your food can make.
So whatcha eatin? If you want to make some changes in this area or not sure where to start, Let me know! Let's make the most out of your workouts......starting in the kitchen--Kim

WOD
For time:
30-20-10 reps of:
Medicine ball cleans (18/16)
Front squats (155/105)
_______________
50 abmat situps (no time)

Tuesday 7/26/11

Challenge: tabata row 8x

WOD:
For Time:
150 Kb swings (35/25)

Monday

WOD
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Push Press (135/95)
with 200 meter run in between each round

Saturday

Endurance WOD at 8 am at new Jennings high school track.
9am Strength & Conditioning WOD at the box

" Nate "AMRAP 20:
2 Muscle Ups ( sub.: 6 pullups, 6 dips)
4 Handstand Push Ups
8 Kettblebell Swings (70, 53)

Friday 7/22/11

WOD
4 rounds For time:
400 meter run
20 OH Walking Lunges
10 Situps

Thursday 7/21/11

Happy birthday Shannon! We are blessed to have you as part of our CFJ family.

WOD
AMRAP in 15 minutes of:
21 Wall BAlls (18/16)
20  Push ups

Great Job CFJ on Wednesday's WOD! I didnt realize I was gonna get all that trash talk. It's alright cause you worked hard and it's for your own good. I love you too!!!!

Wednesday 7/2011

Thrusting Madness
WOD
For time:
100 Thrusters (95, 65)
5 rep Burpee penalty anytime the bar comes down. Bar is to be taken from the ground, no racks.

7/19/11

WOD
4 rounds For Time:
15 Power Cleans (135/95)
10 Strict Toes to Bar

Monday 7/18/11

WOD
7 rounds for time:
14 Box Jumps (24"/20")
  7 Ring dips

Saturday

8am- endurance WOD @ the track
9am- regular WOD
WOD
3 rounds for time:
400 meter run
15 push press (155/95)

Friday 7/14/11

WOD
15 minute AMRAP:
12 Deadlifts(305/205)
6 KBS(35/25)

Thursday 7/14/11 Barbara's Back!

WOD
"Barbara"
5 Rounds For Time:
20 Pullups
30 Pushups
40 Situps
50 Squats
3 minutes of rest in between rounds
3 minutes of rest is deducted from your total time for score

7/13/11-Wednesday

Great Job on all your accomplishments! It was such a great day seeing you guys accomplish things for the first time. Big shout out to Hannah, Wendy, Colette, and Melinie. Whoo hoo!!

WOD
5 rounds for time:
20 OverHead Squats (135/95)
10 burpees

7/12/11

WOD
4 rounds for time:
12 Sumo Deadlift High pull
10 Dips
40 Double Unders (120 singles)
Great Job embracing what you hate yesterday! Let's remember to work on those things 2 minutes each class. Be determined to work on the things you want to be better at. Mix up the different skills you were given to work on.

Monday 7/11/11

"Your life:  Your choice. Your ending is happy or sad, your life is happy or sad, your day is happy or sad — depending not on the circumstances in it, but on how you view things."(crossfitlisbeth.com)
Is your cup half full or half empty? How do you view your world, your day, your workout?
Perspective is everything.... MAKE it a great day!

WOD
Tabata Squats: 8x
"Bottom to Bottom baby"
Score is total reps per interval
____________________
10 minutes:
work on something you hate. Maybe I should say work on something you suck at because are normally the things we hate, we suck at. If you hate pullups, and secretly want to get better at them? You should do pullups or a skill that will help you achieve that goal. For example: Ring rows, Hollow hang,etc. Come in thinking about what you want to work on and I can assign you something other than just that movement. Kim

Saturday 7/9/11

Endurance WOD: every Saturday meet at new high school track unless it is raining,meet at our box, 8am
Regular WOD at 9am
WOD:
For time:
30-20-10 reps of:
Thrusters (95/65)
situps

7/8/11 Friday

WOD
5-3-1+
Front Squat
_____________
 3 rounds for time:
25 KB Swing (35/25)
25 pullups

Thursday 7/7/11

WOD
4 rounds for time:
400 meter run
24 OH Walking lunges steps (35/25)
12 pushups

Wednesday 7/7/11

WOD
5 rounds for time:
12 Box Jumps (24/20)
9 Deadlifts (315/215)
6 T2B

Tuesday 7/5/11

We had a blast for the 4th "cindy" was in town!
WOD
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Sumo Deadlift High Pull (135/95)
Wall Balls(18/16)

Friday 7/1/11

WOD
3 rounds for time:
400 meter run
21 OH walking lunge steps (35/25)
12 Deadlifts (255/175)
21 KB Swings (35/25)

***4th of July Workout*** only class for the day( Monday) @ 9am
You don't wanna miss it!

Thursday 6/30/11

"Fran"
 21-15- and 9 reps, for time of:
 Thruster (95/65)
 Pull-ups

Time to hit that leader board!

Wednesday 6/29/11 "Results are not guaranteeed, they are earned"

WOD
3 rounds for time:
15 Power squat cleans (135/95)
30 Pushups
45 Double unders

I don't know what was more exciting tuesday: seeing Tammy blow her Deadlift PR out the water increasing it by 40lbs, Gina Gary get her Handstand pushups in bands for the first time in a WOD, Jeff fighting for depth in his handstand pushups barely touching the wall with his feet. I have never witnessed such progression in any type of training. Crossfit - truly forging elite fitness!
You inspire me! Anyone can do crossfit it just takes consistency, hard work, and the Ba**s to show up!

Tuesday 6/28/11

WOD
AMRAP in 15 minutes of :
12 Wall Balls
6 HSPU

____________________
30 T2B (no time)

Monday June 27th, 2011

"Embrace what you hate"
WOD
6 rounds for time:
200 meter run
25 burpees ( sub: airsquats and push ups)

Friday

wod:
400 meter run
30, 20, 10 reps of push press, jump squat
500 m row.

Thursday

WOD
21-15-9 reps of:
Deadlifts (205/135)
Pushups

Wednesday

WOD
5 Rounds for time:
15 Box Jumps
30 Abmat situps

Tuesday June 21st, 2011

WOD
4 rounds for time:
50 Double Unders
30 KB Swings (35/25)
15 Jumping pullups
__________________
30 K2E (no time)

Monday June 20th, 2011

" All it takes, is all you have"
WOD
Shoulder press 1-1-1-1-1
Push Press  1-1-1-1-1
Push Jerk 1-1-1-1-1

3 rounds for time:
18 pullups
9 slam balls

Friday

*Saturday Class schedule* reminder: the only class is at 9am for June schedule.
Saturday June 25th- TRX training class! It's gonna be awesome. If you don't know what that is, you should show up @ 9am.

WOD
“Connor”Complete as many rounds as possible in 20 minutes of:
5 Hang Power Cleans (95/65)
5 Front Squats
5 Push Presses
5 Back Squats

Thursday

WOD:
 For Time:
800 meter run
50 overhead squats
30 Abmat situps
go hard and fast (without comprising form of course) break into heats if needed.

Hump Day

WOD:
3 Rounds for time:
30 Wall balls (18/16)
MR Pushups
Score is total number of pushups

Tuesday June 14th, 2011

WOD
PUSH PRESS
5-3-1-1-1-1

AMRAP IN 8 MINUTES OF:
7 SDLHP
7 C2B PULLUPS

Filthy Fifty Monday June 13th, 2011

WOD
Filthy Fifty
For time:
50 Box Jumps (sub: 50 step up each leg)
50 Jumping Pullups
50 KB Swing ( 35/35)
50 Lunge steps( 25 each leg)
50 Push Press ( 115/75)
50 Supermans
50 Wall Balls (18/16)
50 Burpees
50 Double unders ( Sub: 150 singles)

Crossfit Kids starts today:
ages 4-6 mondays and wednesdays @ 10:45am
ages: 7-12 Monday and Wednesdays @ 11:30am
ages: 13-17 Mondays and Thursdays @ 3:30pm

Friday 90/90

WOD
15 OHS (135/95)
12 SDLHP (135/95)
10 Bar Facing Burpees
AMRAP in 90 seconds then rest 90 seconds
8 rounds

Thursday

Virtuosity:" to do the common,uncommonly well."
WOD:
5 rounds for time:
15 Hang Power cleans (135/95)
50 meter OH Walking lunge

Wednesday June 8th, 2011

WOD:
AMRAP in 15 minutes of :
24 pushups
12 Thrusters (135/95)
  6 slam balls (18/12)

Tuesday June 7th, 2011

* CrossFit Kids- registration is this saturday the 11th 8am-noon*
WOD
For Time:
21-15-9 reps of:
Box Jumps 24/20
Deadlifts 205/175

Finally Friday!

New member special: Two people for 100.00 unlimited sessions per week! offer expires June 30th, 2011 Tell your friends!

WOD
Climb up the ladder as high as possible in 10 minutes of:
3 Wall Balls
3 Burpees
6 Wall Balls
6 Burpees
9 Wall Balls
9 Burpees...etc.

Thursday June 2nd, 2011

WOD

1. Skill & Strength:
5x3 reps of Power Clean (climbing)

2. MetconIn 5 minutes, complete:
20 Abmat situps
AMRAP Pushups
 score is total reps of pushups

Bonus is Yoga for stretch today..............lots of Yoga!

Wednesday June 1st, 2011

WOD
"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips
_______________
60 weighted abmat situps

Tuesday

Regional WOD #4100 Pull-ups
100 KB Swings (53/35)
100 Double-Unders
100 Overhead Squats (95/65)
30 minute cap, scale reps as needed.

Awesome turn out Monday! I love holiday workouts. Some Crossfitter's from Lake Charles came workout with us and it was so motivating!

Friday-May 27th, 2011

* Memorial Day Madness: Only WOD @ 9am* Come and sweat it out- having fun!*
WOD
3 Rounds for time:
25 DU (sub: 100 singles)
15 Pushups
10 Thrusters (rx:125/95)

5/26/11- Thursday

WOD
Strength: Snatch
5-3-1
AMRAP in 8 minutes of:
20 Jump Squats
10 Ring Dips

Wednesday May 25th, 2011- "If you don't mind, it doesn't matter"-Arnold S.

WOD
5 rounds for time:
15 burpees with a plate (over head)
10 Toes to bar

I think we can all agree Arnold was the "man" of bodybuilding. His focus was beyond anyone else's. Guys who worked out at his gym, said that you could not break his concentration. Arnold says that if you force yourself to focus, that's when results happen. I often said in personal training and instructing over the years," put your mind into your muscle" yet i can lead a class, coach technique, and be thinking of what i have to do when i leave the gym. I am sure you can recall working out and thinking of everything else but what you are doing. With Crossfit no one has to remind you to put your mind into your muscle. You are focused on the task at hand. Look at pictures of people in a WOD, watch them in a WOD.... They have their game face on. The intensity forces the focus. It is amazing to me. No one is worried about what the other person is doing. They are focused. They are CROSSFIT!

Tuesday

Crossfit Kids registration:  June 11th, 2011 Saturday 8am-12

WOD:
 For time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Box Jumps
SDLHP ( sumo deadlift High pull)
_____________
3 rounds:( no time- your abs will thank you.....after!)
1 minute of mountain climbers
1 minute of situps

May 23rd, 2011-Monday

" It doesn't get it easier, you just suck less!"
WOD
"Helen"
3 rounds for time:
400 meter run
21 KB swings
12 pullups

Lifestyle challenge week 7:
is to reevaluate the 6 healthy habits given:
at least 1/2 of  your body weight in ounces of water, 7 hours of sleep daily, plan your workouts, food journal, Make 3 goals that your want to achieve by this time next year, and at least 10 minutes of exercise on rest days. Do you have all of these things down? which ones are you struggling with or have not done? Re Group and make it happen!
Crossfit Kids: registration June 11th- saturday 8-12

Friday May 20th, 2011

Reminder: Lake charles Saturday 2:30 WOD civic center. you must register at http://www.sportsfest.com/
WOD
AMRAP in 20 minutes of:
12 Ring Dips
  6 Burpees
  3 Pullups
_______________
30 partner situps

Thursday May 19, 2011

Don't forget pants or long socks for rope climbing practice

Lift: Push press 5-3-1 (65%,75%,85%)

WOD
"Annie"
For Time:
50-40-30-20-10 reps of double unders and abmat situps
Great Job on Baselines! you guys smoked your old times! Hard work pays off! I hope you are proud of yourself. I am so proud and excited for you all. Great things are yet to come through CrossFit!

Wednesday; May 18th, 2011

* Wear long pants or long socks- we have a rope to climb*
WOD
For Time:
400 meter run
3 rounds:
20 box jumps
20 K2E
then ..
400 meter run

Tuesday May 17th, 2011

Great Job on PR's for baseline! I hope you are impressed because you surely have impressed and inspired me!
WOD
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Pushups

Monday

Lifestyle challenge week 6: 10 minutes of some exercise on rest days!! we are made to move so do something- anything you like. Consistency helps you not get off track.

Time to retest baseline!! but this time it's warm-up!

WOD
5 rounds:
25 Jumping pullups
15 Thrusters (95/65)
______________________
30 slam balls
______________________
Crossfit Kids Registration is June 11th; Saturday 8am-12 noon
I am so excited to bring such an incredible fun fitness program to our youth!
6 week program- 2 sessions a week
$120.00 per child (siblings are 1/2)
ages: 4-17

Thursday May 12th,2011

Skill work: sit to stand
WOD
3 rounds for time
10 hang power clean( from lifting position)
10 ring dips
10 pullups
-----------
8x: alternating tabata
Flutter kicks
Plank

Wednesday May 11th, 2011

"We shall never have more time. We have, and have always had, all the time there is. No object is served in waiting until next week or even until to-morrow. Keep going day in and out. Concentrate on something useful. Having decided to achieve a task, achieve it at all costs."
- Arnold Bennett

WOD
Back Squat
3-3-3-3

AMRAP in 15 minutes of:
7 HSPU
7 Box Jumps (24/22)
15 Abmat situps

Tuesday 5/10/11

WOD
 "Jeremy"
Three rounds for time of : 21-15- and 9 reps
 Overhead squats (95/65)
 Burpees

May 9th, 2011

Monday
WOD:
5 rounds for time:
400 meter run
30 wall balls (16/14)

Friday May 6th, 2011

WOD:3 rounds for time:
20 KB Swing
15 deadlifts
10 K2E

Thursday May 5th, 2011

WOD
5 rounds with decreasing reps for time:
200 meter run
30 reps of Pushups and Situps
200 meter run
25 reps of each
200 meter run
20 reps of each
200 meter run
15 reps of each
200 meter run
10 reps of each

Wednesday

WOD
21-15-9 reps of:
Box Jumps (24/20)
Front Squats (135/95)
Sumo Deadlift High pull (135/95)

Tuesday May 3rd, 2011

WOD

Overhead Squat
1RM

AMRAP in 12 minutes of:
30 wall balls
15 Dips

Monday; May 2nd, 2011

WOD
"Knee Kisses"
5 Rounds for time:
30 Double Unders (sub: 120 single unders)
10 Walking Lunges (35/25)

Lifestyle challenge:
 Okay you know this was coming, the part where I mention FOOD. I want you to think of the word "diet" as the food you eat through out the day, your meal plan. I don't want you to think of restriction, boring, and something we don't want to do.
Do you know what you are eating through out the day?
I don't necessarily mean calories, carbs, protein, fat....I mean what you are eating, how much, and when?
This weeks challenge is to write it down. What you are eating about how much, and when.
If you never have energy or enough to get through your workouts, it;s your diet (you are not eating enough or not right foods). You think of eating for performance and health. If you have come to a stand still in your weight loss, it's your diet. If you can't get rid of your problem areas, it's your diet.... I think you get my point.
The foundation of your health, fitness, and way you look is NUTRITION.  If you don't measure it , you can't manage it. So let's get this down. This time i want journals by next monday. I will help you take it to the next level if you are willing to make some changes. Rock It Out!
*May Schedule same as April*

April 29th, 2011

WOD
4 rounds for time:
20 Pushups
15 Power cleans

April 28th,2011

WOD -Games Open 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

April 27th, 2011

WOD
3 rounds for time:
200 meter run
15 Deadlifts
10 Burpees
__________________
30 K2E (no time)

April 26, 2011-"Tabata Something Else"

WOD
how about main site WOD from yesterday?!
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises

Reminder: Eunice sprint tri. this saturday and Sunday is wwiii obstacle course race in Orange, Tx
Let me know who all has signed up!

April 25,2011" Double Trouble"

WOD
"Double Fran"
21-15-9
Thrusters (95/65)
pullups
21-15-9
Thrusters (95/65)
Pullups

Lifestyle Challenge:
Week 3: Plan your workouts! Sounds simple but here's the deal: if you do not write it down put on your calendar when you are going to make it to CrossFit then you will not show up. Think about your week and what you have going on. How many classes are you going to attend this week? Write down what time you are coming to class and make it happen. Pencil it in and schedule other things around it, if you have that liberty. So I wanna hear you,when  are you going to make it to class this week?
I hope you all had a great Easter!

April 21st, 2011 5 Rounds of FUN!!

WOD
For time : 5 rounds of:
20 KB Swing
15 Front Squats
10 Overhead Walking lunge each leg (45/25)
5 pullups
-------------------
3 minute Plank hold (cumulative)

Don't Forget  Friday 9:30 only  and Saturday  9:30 only
Good Friday is gonna be Great "Team WOD"

April 20th, 2011 Week 5 games- and a fun game it will be!

Games WOD

Clean / T2B / Wallball

  

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs/14lbs to 10'/9' target) 

April 19th, 2011" Go Heavy or Go Home"

What does getting stronger mean to you? Do you care about getting stronger? Girls do you think being strong means being bulky and you will look like a man?
They say magic happens when you get stronger! Humm...You start to look the way you want, perform better.. I can assure you that getting stronger will not make girls big and bulky. Maybe it will get rid of fat in those hard to reach areas, getting your pullups unassisted, deadlifiting 2x your body weight, leaner, sculpted..... you interested? It is a critical part of your workouts. If you want to know there is only one way to find out: Show up, be consitent and Give your best!
WOD
Push Press
5-5-5-AMRAP

5 Rounds of:
100 meter run
max rep pushups
Score is total reps of pushups( hand release)

Lifestyle Challenge- Week 2 "who's getting their water in?!"

Lifestyle challenge- Week 2
Ok so you may figured out to get your water in and great! What now? Continue to pay attention to your water intake and make it happen. It will be much easier this week, I promise.
This week challenge is a hard one for me and lots of you I'm sure: 7 hours of sleep/rest per day.
So if you do not get your 7 hours in at night then take a nap  or lay there and literally rest. So you can be lying in bed awake but no distractions and resting... this time would count towards your sleep/rest time. Sleep is very important for recovery. We all know this! It recharges our minds and bodys.
So Let's first figure out how many hours of sleep you get and then plan for the 7.
 I wanna hear if you are making it happen.

GOOD FRIDAY: ONLY 9:30 AM CLASS ( ITS GONNA BE A GOOD FRIDAY WORKOUT)

WOD
"The Count Down Begins"
10-9-8-7-6-5-4-3-2-1 Reps of
Squat cleans (135/95)
Box Jumps (24/20)

April 14th, 2011 Games WOD 11.4 How bad can 10 minutes be?!

Games WOD

Burpee / OHS / Muscle-up

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups

Lifestyle challenge: have you figured out how much water you are drinking daily?
Are you reaching your goal?
Remember its progression...just like everything else. Add a bottle each day until you reach your goal.

April 13th, 2011

WOD
3 rounds for time:
30 wall balls
20 push press
10 box jumps

April 12th, 2011 Breaking Records...oh yeah!

So "Angie" came back to haunt us today...and you guys rocked it out! How exciting taking minutes off your time, using weaker bands on assisted pullups. Wade shaving the most time of 10 minutes with no assistance on pullups! Some who couldnt do 100 reps before - did it and in good time. I'm so excited I may not sleep tonight!  It made me think how many people know how much they lift, run, times, etc. about their workouts? Never have i before Crossfit or most people im guessing kept such a detailed record of our workouts. This is what it is all about, this is why we keep personal records! To see your progression is an awesome thing! I hope you are as proud to be a part of  CrossFit, as I am. This is just the beginning. It will only get better!

* So Glad to see so many signing up for the" lifestyle challenge": find out how much water you drink daily is the first goal this week and aim for 1/2 your body weight in  ounces. Get it done!

WOD
For Time:
21 deadlifts
200 m run
18 deadlifts
200 m run
15 deadlifts
200m run
12 deadlifts
200 m run
_________________
1 minute: scissor kicks- 1 minute rest- 3x

April 11th, 2011 "lifestyle challenge"

We make a commitment to exercise, make better food choices, get more sleep, drink more water... then we are overwhelmed and forget it all! Does this sound familiar? Although very common, that is the exact thing we need to change. "Lifestyle Challenge" is a 12 week progression of healthy habits. Instead of all at once, we take one challenge a week. So how does that sound?
Sign up at the box to confirm your commitment.
Week 1 Challenge: Drink half of your body weight in ounces of water daily. (ex.:  if you weigh 150lbs. then you drink 75 ounces of water daily).

Endurance athletes: go to http://www.crossfitendurance.com/ for daily wods check with me for answers to questions. ( this is for the athlete who is training for endurance sports)
 *must be a 3 hour break between the two WOD's*

Oh and don't miss out on "Angie"
WOD: For tiime
100 Pullups
100 Pushups
100 Situps
100 Squats

April 8th, 2011 "Results are not guaranteed..... they are earned!"

CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Endurance WOD ( for athletes competing in upcoming events)
3+ Hours After  Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

April 7th, 2011

WOD
For time 5 rounds of:
200 meter run
15 Deadlifts (145/115)
20 Knees to elbows (sub:30  abmat situps)

April 6th, 2011

WOD
AMRAP in 15 minutes of:
7 Thrusters
7 Box jump Burpees
___________________
50 Slamballs ( not for time)

Tuesday April 5th, 2011

WOD
For time:
75 squats
50 pullups
20 ring dips
50 squats
35 pull-ups
15 ring dips
25 squats
20 pull-ups
10ring dips

April 4th, 2011 "It doesn't get easier, but you get better"

WOD
3 rounds for time:
15 Front Squats (165/115)
25 pushups
35 KB swings (25/15)
45 situps
55 Double unders

Friday; April 1st, 2011

WOD

Push Press
1-1-1-1-1
Finding your one rep max
________________
5 rounds for reps:
1 minute of air squats
1 minute of pull-ups
1 minute of ring dips
1 minute of rest

"You could stick to singles.... or you could forget the time and get those doubles!"

March 31st, 2011; Thursday
WOD
5 rounds for time:
200 m run
25 Double Unders ( sub: 75 singles)
15 OH Walking lunges ( rx: 45/25 plate)
________________
8 minutes of alternating tabata:
abmat situps
abmat reverse situp

Games WOD Week 2: Time to Lift, push,and jump !

Games WOD: 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155/100)
12 Pushups
15 Box Jumps (24"/20")
Rock it Out!

"When you get to the end of your rope, tie a knot and hang on!"

WOD
For time:
400m run
21 reps of :
Thrusters (95/65)
Pullups
Situps
300 m run
15 reps of:
Thrusters
pullups
situps
200 m run
9 reps of :
Thrusters
Pullups
Situps
100 m
_________________
30 K2E

The Time Has Come to set your score! Who's Gonna make the " Leader Board"?

"Rest Later"

100 Burpees for time

We now have water available for sale! whoo hoo!
(oh and its Cold)

March 25th, 2011

CrossFit Games WOD 1.1

See how you stack up www. crossfitgames.com

10 minute AMRAP:
30 Double unders
15 Snatches

March 24th, 2011

WOD

5 Rounds of:
5 HSPU
10 Power cleans (135/95)
15 Burpees
20 KB Swings
25 Wall Balls
Exactly 3 minutes of rest in between rounds

March 23, 2011

WOD
"Nancy"
400m run
15 OHS (95/65)

March 22nd, 2011

Are you in?
Get Registered : http://www.survivewwiii.5.com/ 20 obstacles of HELL- I mean FUN! :))
May 1st, Sunday Wave 5 @ 10:00am in Orange, Texas. We will be carpooling.
Oh and  for Warm up the day before sprint tri. in Eunice 150m swim, 10 m bike, 2 m run
 ( april 30th)
Let's try something new, set some PR's, and break a few....Rock it out!

WOD

For Time:
45 Wall Balls
45 Pull ups
35 Wall Balls
35 Pull ups
25 Wall Balls
25 Pull ups

March 21st, 2011

WOD
4 rounds for time:
4 back squats (155/105)
8 C2B
-----------
No time:
3rounds of :
30 sit-ups
30 second plank hold

Great job Warriors it was a blast!

March 18th, 2011

" Winning isn't everything but the effort to win is"
AMRAP in 20 minutes of: 
400 meter run
Max Rep Pullups

 * Score: total amount of pullups*
______________________
30 K2E ( no time)

March 17th, 2011

WOD

800 Meter run
21-15-9 reps of:
overhead squat
ring dips
800 meter run
______________

March 16th, 2011

WOD
5 rounds for time:
10 hang power cleans from the ground
100ft walking lunge with kettlebell
10 burpees

March 15th, 2011

WOD
6 rounds for time:
12 thrusters
24 Wall balls

------------
30 sit-ups - no time

March 14th,2011

WOD
AMRAP in 20 minutes of:
6 deadlifts (Rx: 255/155)
7 pullups
10 KBS
200 meter run

March 11, 2011

WOD

Deadlift
3-3-2-1-1-1

AMRAP in 3 minutes of:
3 power cleans
6 push ups
9 air squats
1 minute rest
5 rounds

March 10th, 2011

We have dip bars!!!!
 WOD

5 rounds for time:

400 meter run
30 pushups
15 ring dips
_____________________
6 attempts at your fastest 10 slam balls

March 9th, 2011

"All it takes- is all you have"

WOD:
 oh the fun!......
20 minutes on the clock
1 rep of each exercise on minute 1
2 reps of each exercise on minute 2...etc.
Exercises:
Wall ball
KBS
Box Jump (sub step ups)
Push ups
_______________
8 minutes of Tabata situps

March 8th, 2011

"It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult." Seneca
WOD

21-15-9
Hang power cleans
Air squat
Pushups
____________
1 minute: max rep Push press
1 minute rest-3x
____________
50 Slam balls ( no time)

March 7th, 2011

" Strong People are harder to kill"
WOD
700 meter run (7 laps)
35 burpees
500 meter run (5 laps)
25 burpees
200 meter run (2 laps)
15 burpees
______________
30 Situps ( no time) then.....
______________
8 minute  tabata:
   -flutter kicks
   -plank holds

http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl

http://www.crossfit.com/

WOD

For Time:
30-24-28-12-6 reps
pushups
OH walking lunges