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)