Wednesday, September 29, 2010

Twisted Steel

Warm up:
TMU of back extensions / mountain climbers

Skill/focus:  Bent Over Row
- 1 x 10, 1 x 8

Workout:
4 sets of:
4-6 BO rows
2-3 weighted pull ups*
1:1 work/rest ratio

and then. . .

100 m oh carry 45#/25#
25 m flying burpees
400 m run
3 RFT
Post max BO weight and time for score
*If you do not have dead hang bw pull ups, do strict with assistance;
if you do not have strict, work the negative

Got grip? Dan & Sarah do. . .

Day brightener:  started my day off with my usual stop at Starbucks around 6am (yes, I am addicted) and a young man that I had had a conversation with about 4 or 5 months ago was leaving and looked like he wanted to say something to me.  I remembered him, we had spoken once or twice.  He was training for a marathon and having some recurring training injuries, he had a stereotypical marathon runners body although my initial assessment from our conversation and his training times was that he had excellent endurance.  I invited him to the box and told him he really needed to try CrossFit–it would help his overall performance.

The young man came back in coming over to talk to me.  He looked a little different–bigger, stronger and more confident.  He was very excited and wanted to thank me for suggesting something that changed his life.  After trying 2 different boxes he had found a CF home at Corps in Clearwater.  He has packed on 8 pounds of solid muscle–and although heavier is much faster.  His training buds are wondering what he is doing.  He is advancing quickly in strength in the Oly lifts, has a low 5 Fran time and PR’d at his box with a 102# pull up.  Oh and the btw, his nagging training injuries have disappeared.

Tuesday, September 28, 2010

Work Your Jerk

Warm up:  400 m run
-10 pvc good mornings
-20 sit ups
-10 pvc thrusters
-20 box jumps

Skill/focus:  Clean & Jerk

Workout:
Spend 15 minutes working on form/technique on your clean & jerk
Use light loads and speed.  2-3 sets x 5 and 2-3 sets x 3

and then. . .

3 mins hang power cleans 135#/95#
3 mins rest
3 mins swings 50#/30#
3 mins rest
3 mins row/climb
Post total # reps + cals or ft/10

Congratulations to our very own Carol Ann Jenkins who is now CrossFit Endurance certified.  Our Coaching staff may be ready for an addition very soon. . . if you’re going to train for endurance events we must insure you do so correctly.

All aerobic activity and no anerobic activity makes an athlete “skinny fat” and not “fit”.  Carol Ann’s stellar physique makes quite the statement when she trains with her Tri club.  They all want to know exactly what it is she does to look so good–not to mention perform to perform so well. . .

Great job!  You continue to get better and better, effort and persistance are more than paying off.

Monday, September 27, 2010

To Tanya with Love
. . . everyday is Valentine’s Day even on your birthday. . .

Warm up:
-25 DU’s or 100 JR
-10 dips
-10 pvc ohs
-10 sit ups
-10 lunges per leg

Skill/focus:  Overhead Squat
-1 x 10, 1 x 8, 1 x 5 work up to wod load

Workout
19 overhead squats 95#/65#
29 lunges
200 m run
19 DB push press 30#/20#
29 push ups
200 m run
5 RFT  50 min cutoff

She Beast Birthday Finisher:  1 box jump, 9 ring rows, 6/9 tire throws/sledge slams

now that's a rigid plank!

Happy Birthday Tanya, you’ve come a long way baby!  Strength and stamina are off the charts–awesome job on the workout and finisher.  Nothing says it better than the lovely gift from hubby–shin guards to protect those pretty legs from the box jumps and pink to boot.  Chip, you outdid yourself!

To Tiffanie With All Our Heart . . .
Happy Birthday and Welcome to the Family

 She Beast Birthday Finisher:  1 50 m bear crawl, 9 pull ups, 8 manmakers, 8 tire flips

Let’s not forget Tiffanie–it was party central at CF Jaguar yesterday.   Happy 22nd!  Your endurance already rocked when you came in and you are way ahead of the game with good habits at such a tender age.  We’re so glad to have you on board.  Already getting stronge, learning many new things and making some excellent nutritional changes.  We look forward to watching you grow and welcome again to our family.

Saturday, September 25, 2010

Fight Gone Bad

Warm up:  3 min jumprope; 3 rds:
-5 flying burpees
-5 swings 50/30# 
-5 jump squats

Workout:
-3 rounds with 1 min rest btwn
-1 min work at each station
Post total reps + cals for score
      -wall balls 20#/14#
      -SDHP 75#/55#
      -box jumps 20″
      -push press 75#/55#
      -rower for calories

Friday, September 24, 2010

FireLungs

Warm up:  400 m run, 2 rds of Cindy

Workout:
In 5 mins run 600 m, and then
AMRAP of burpees
4 sets
3 mins rest between
Score total # of burpees

Shriners Hospitals for Children® CrossFit Fitness Challenge Fundraiser  

Hosted by CrossFit Jaguar                                                                 

CrossFitters:  Looking for an opportunity to test your fitness, burn a few calories and have some fun with Johnn & Jane q Public?  Well, we’ve got an event for you. . .

Join us on October 16, 2010 at 10:00am at:

CrossFit Jaguar 

11730 N. Dale Mabry Hwy., Tampa, FL 33618.

The CrossFit Challenge is geared for all fitness levels, both novice and skilled, so invite your family, friends, and community groups.  CrossFit events are pull ups, push ups, sit ups and shuttle run.  For each event, participants will have one minute to do as many repetitions as possible, with rest in between events.  The shuttle will be a one shot 300 yard timed run.  The fun doesn’t end there, with your registration all participants will receive an event t-shirt, a complimentary CrossFit workout class, refreshments, awards and prizes!!!

Participants are encouraged to collect donations.  This effort will not go unrewarded, as the participant with the most donations collected will be honored with the same awards given to the top male and female participants.

Registration for the fundraiser is $25 and registration forms are available at CrossFit Jaguar.  Registration forms received by October 1^st will receive their requested t-shirt size, so Register Early!
The complimentary CrossFit workout class will be open to All participants and non-participants.
Shriners Hospitals for Children is a pediatric health care system dedicated to improving the lives of children without financial obligation to patients or their families and relies on the generosity of donors to deliver this mission every day.

CrossFitters:  Time to sign up; if you do so by Oct 1 you get the cool tee shirt in the right size and it cost $5 less.

I recently moved to Florida and swore that this was the time that I was going to get in shape (although I had told myself and attempted that at least 1000 times before). I felt that crossfit would be a great fit for me and my personality, but I was also scared.

Thursday, September 23, 2010

It’s a Gas

Warm up: 
-800 m run
-2 rds:  10 sit ups, 10 wall balls, 10 dips

Skill/focus:  Deadlift
-1 x 10, 1 x 5

Workout:
7 deadlifts 225#/135#
seated rope climb 2/1*
1 full Gasser
7 rds for time
*to modify substitute 10 pull ups if you are unable to climb the rope

Leader Board Record:  CF Jaguar’s Willie T with a 54″ max box jump 9/22/10

Wednesday, September 22, 2o1o

SUMMERtime in the Fall
Happy Belated Bday Summer

Warm up:
2 rds:  10 swings 30/20#, 10 box jumps, 10 ball slams, 10 pvc ohs

Skill/focus:  Box jump
5 x 1 box jumps for max height

Workout:
 3 sets of:
4-6 back squats, heavy (if you get 6 you must go up in weight)
6 db lunges per leg (heavy as you can handle)
rest 2 mins

and then. . .

6 rds for max reps:
29 s of box jumps 24/20
29 s of rest
29 s of swings 50/30#
29 s of rest
Post heaviest squat weight used and max reps of box jumps + swings

Birthday She Beast Finisher:  1 manmaker, 9 db renegage rows, 8 wall balls, 100 ft on vc

Nice of them to join in. . .

Happy Birthday Summer!  My fault it is belated but the progress you have made in the last 5 months is amazing.  Your strength, stamina and edurance have shot through the roof.  Aiding your progress are the nutritional changes you have implemented and judging from those deads n dresses pics on Sat. . . you are lookin’ BUFF! 

Reminder:  CF Foundations Review class Thursday immediately following 6:30 pm class.   Tomorrow will be Part 1 of a 3 Part Muscle Up Development Series.   Learn how step by step.

Tuesday, September 21, 2010

Power Push

Warm up:
2 rds: 
-5 pull ups
-15 sit ups
-15 back ext
-5 burpees

Workout:
5 DB bench press @ 95%/75% bodyweight
7 MB crossover push ups (per side)
9 toes to bar
4 rds @ 1:3

3 mins rest

10 ring rows
10 squat jumps
10 ball slams
4 rft

3 mins rest

2, 20 ft x 10 shuttle races @ 1:3
Post met con time and fastest shuttle

If you’re looking for a GREAT book to read on the RIGHT nutrition– check out this new, hot bestseller by Robb Wolf  http://robbwolf.com/    I just received my copy and have not been able to put it down!  Not only does it have all the right information about nutrition like we practice at CrossFit Jaguar but it is written in a no BS manner (sound familiar?)– easy to understand and a sense of humor that also makes it entertaining; something lacking in most books on the subject.

Excellent for those new to the program also. . .

Monday, September 20, 2010

ClusterFruck Fran

Warm up:
:30 s on / :30 s on x 2
-burpulls
-push up holds
-sit ups

Skill/focus:  Squat Clean Thruster
-1 x 5, 1 x 3, 1 x 2

Workout:
3 sets:
Clusters 1. 1. 1. 1 (rest exactly 10 s between thrusters)
rest 3 mins

and then. . .
21. 15. 9
thrusters 95#/65#
pull ups
for time

Great job gang!

WTF??

Who would eat this, let alone bring it in here?  We did a quick but thorough investigation of the crime  after it was found sitting on our counter and it did not belong to any of our CrossFitters:)  The guilty party was a minor, name is being withheld and disciplinary action will be taken with the parent.