Archive for February, 2011
February 28, 2011
Monday, February 28, 2011
Cindy or Mary (pick your girl)
Warm up: 400 m run, 2 rds of 10 ring rows, 10 pvc ohs, 10 dips
Cindy
5 pull ups*
10 push ups
15 squats
AMRAP in 20 mins
*adv athletes can do C2B or Chesty Cindy
or
Mary
5 hspu
10, 1 legged squats (total alternating)
15 pull ups
AMRAP in 20 min
Everyone,
The Look Good Naked Fitness Challenge is drawing to a close. We will announce the winners at our Challenge Celebration Saturday March 12th. The brunch is scheduled for 10:00 am following our regularly scheduled 8;30 am workout. The brunch is an open invitation to ALL our CrossFitters not only those participating in the Challenge.
Theme Wear: Dress like your favorite sports star or action hero for the workout and the brunch!
Judging Criteria: I have been asked how you win. It is based on a combination of the following: amount of total weight lost, amount of body fat lost, how good you look naked (or at least how good we “imagine” you look), improvements in and adherance to a healthy diet as shown in your food logs and your overall attitude and performance in workouts. In other words, the total package.
I have observed many, many of you making excellent changes in your lifestyles, improving in performance and looking quite amazing. It will be a very hard task for our judging panel to pick only 2 “cash” winners because many of you will be a winner in several other ways. Some of you will continue on to the next Challenge reaching further towards your goals while many (I would hope) will have made this a new lifestyle.
After Photos/Weigh In: no appointments this time–just show up at the allotted times and pictures/meas will be taken on a first come first serve basis. Those of you that are going to be out of town can make special arrangements with me. I have spoke with a few of you already.
3/8 & 3/10: 7:00 am – 7:50 am
3/9: 6:30 am to 7:50 am
3/8 & 3/9: 4:30 pm to 5:15 pm
3/8: 6:30 pm to 7:00 pm
3/9: 7:30 pm to 8:00 pm
Also, you want to weigh in/bf test BEFORE your workout, NOT AFTER
ABC Action News: 8 week fitness challenge with CrossFit Jaguar
ABC Action News fitness expert, Paula Jager from CrossFit Jaguar, explains how exercise and nutrition can help you look good naked.
February 26, 2011
Saturday, February 26, 2011
“GASP” Arilla Jaguar Style
Warm up: 400 m run, 3 rds of
-10 squats, 10 split jumps, 10 box jumps
Workout:
Teams of 4
2 K run (5 1/2 laps)
rest 5 mins
Max m vehicle push in 10 min
rest 5 min
Max swings in 5 min 55#/35#
Score team average on run and max m’s/reps
Hmmm, looks like it was a good one!
A CF Jaguar shout out to all our athletes and Coaches this weekend that ran the Gasparilla 5, 8 and 15K’s.
February 25, 2011
Friday, February 25, 2011
Extend Yourself
Warm up: 400 m run, 3 rds of
-10, pass thrus, 10 pull ups, 10 push ups, 10 sit ups
Skill/focus: Push Press
Take 2 to 3 sets to build your load
Workout:
Push press x 4-5
swings x 10 70-75#/50-55#
rest 2 min
5 hspu
10 ring dips
15 push ups
AMRAP in 15 mins
Scaling: choose your own rep scheme of 3, 6, 9 or 2, 4, 6 if necessary. Better to do a more challenging progression
and a full range of motion than many half arsed reps.
February 24, 2011
Thursday, February 24, 2011
Great Gams
Happy Birthday Kira
Warm up: TMU of lunges / sit ups
Skill/focus: Split Squat
1 x 5, 1 x 3
Workout:
Split squat x 6 ea leg
Barbell rollouts x 10
Rest 90 s
4 sets
2 mins double under
1 min air squats
2 mins rest
3 rds for max reps
Post split sq wt and # reps for score
She Beast Birthday Finisher: 86 m sprint emom for 5 min w/ a “Challenger” each rd
Happy birthday Kira, hope it was a good one!!
February 23, 2011
Wednesday, February 23, 2011
Shereee Beast
Happy Birthday Sheree!
Warm up: 400 m run; 2x 5 deadlifts, 5 db rows, 100 m run
Skill/focus: Deadlift / BO Row
Workout:
90 s deadlifts 225#/155#
90 s rest
90s db bo rows 55#/35#
90s rest
90 s to run 400 m*
90s rest
5 sets for max reps and a “+” for every 400 under 90 s
*if you do not make it back in under 90s, you get less rest, clock keeps running
She Beast Birthday Finisher: 44 swings w/ 40 lbs
- smiling too much, need heavier weight
Still smiling at the end
Cleaned up nicely!!
Have a great day Sheree!!
February 22, 2011
Tuesday, February 22, 2011
Bench Press 5 RM
Warm up: 4 x:
-5 burpees
-5 wall balls
10 lunges (total)
Skill/focus: Bench Press & Clean Pull
2-3 sets to build load
Workout:
Bench press x 4-5
Clean pull x 3
2 mins rest
4 sets
30 s sdhp 45#/30#
30 s rest
60 s burpees
2 mins rest
4 sets for max reps
Post 3 rm and max reps for score
Nothing like a good bench day. . .
February 21, 2011
Monday, February 21, 2011
Holbrook
(mainsite 1/27/11)
Warm up: 200 m run, 200 m backwards run
3 x 5: push ups, squats, sit ups, back ext
2x: 50 m run, 5 pull ups, 5 thrusters w/75% of your workload
Workout:
5 thrusters 115#/75#
10 pullups
100 m sprint
1 min rest
10 rounds for time*
*original Holbrook was each round for time
Lean & mean
Look no bands!
ABC Action News: Exercise and get your heart rate up with CrossFit Jaguar
ABC Action News fitness expert, Paula Jager from CrossFit Jaguar, says excercise and get your heart rate up!
February 19, 2011
Saturday, February 19, 2011
Overboard
Warm up: 400 m run; TMU of squat jumps / burpees
Workout:
Teams of 3
–Teammate 1 does a 200 m overhead carry 45#/24# while
–Teammate 2 performs as many mb squat cleans as possible during the carry
–Teammate 3 performs as many burpees as possible during the carry
Rotate through each of the 3 movements for 20 minutes. Team score
will be combined number of cleans and burpees performed by all
teammates during the allotted time
Finisher: max TGU’s in 5 mins 30#/20#
Paula Jager likes
