Thursday, June 30, 2011

ClusterFruck

Warm up:  tmu of jumpropes / burpees
-1 rd of 5 w/ light load

Workout:
10. 9. 8. 7. . . 1 of
Clean + thruster = back squat + thruster
(1 rep + a clean + 1 thruster + 1 back squat + 1 thruster)
Pull ups
Sit ups
for time

Awesome cheesecake Amy!!

Boy was that a great post wod treat!  And Primal to boot.  Coach Amy is going to share the recipe.  It has an almond crust,  no sugar only date paste and honey to sweeten and organic cocoa powder and org choc extract, eggs and 1/2 cup organic yogurt mixed with raw cream cheese  she actually made.  Talk about getting your curds and whey. . .

Wednesday, June 29, 2011

4 x 4

Warm up:  400 m run, 3 rds of cindy

Workout:
Teams of 3 or 4
row 400 m
run 400 m
4 RFT
Perform as a relay race in teams of 3 or 4.  When one teammate comes off the rower the next may begin rowing.  The wod is completed when each member has rowed and ran 1600 m
Score is Team time

Happy Birthday Carla!

Carla was very happy that her Team had the best score of the day.  She especially wanted Dan to know. . .

Happy Birthday Nicole!

Great job getting the Finisher in after a tough wod:)

July & Upcoming Events

It’s not even July yet and our schedule is packed.  To keep you posted on the upcoming events at CF Jaguar for the month of July following is our tentative schedule:

Holiday weekend:  Sat July 2nd, regular 8:30 am class as usual; Mon July 4th 9:00 am class ONLY

Sat July 9th:  8:30 am class, 10:00 Tough Mudder Orientation/wod.  Anyone even considering the event is encouraged to attend.  Mix 1 will be on hand offering product sample for CrossFitters and Tough Mudder contenders to get their opinions on their “all-natural” protein shakes.  There are rumors that they may be interested in sponsoring us!!

Fri, July 15th:   Dinner & a Lift–choose 1, 2 or up to 3 lifts and challenge a lift for the Leader Board or go for a personal best, dinner and drinks to follow at GrillSmith

Sat, July 16th:  8:30 am class and Lutz Running Center will be on hand offering a running gait analysis through videotatping your running technique and they will also be bringing a few of their top picks of minimalist running shoes to suit your style.  No charge

Sat, July 23rd:  8:30 am class, phew, need a regular weekend:)

Fri, July 29th:   Dinner & a Sprint–at Jaguar Track & Field.  Challenge a run or row on the Leader Board or go for a personal best, followed by dinner and drinks.  What could be more fun on a Friday night?

Sat, July 30th:  8:30 am class, 10:00 Seminar (30 min) & food samples (yum) by the Organic Chef Al Rosas.  They provide grass fed beef, pastured pork, fowl and lamb along with wild caught seafood to various affiliates in Florida.  They know the CrossFit community eats well and healthy, their products are discounted to us, no minimum order, delivered to our door and at no extra charge.  If you’ve been looking for a source you won’t want to miss this one!  Chef Al will share how the animals are raised, what they are fed and answer any questions about it you wish to throw his way.  BTW, all the animals feed is 100% soy free.

Tuesday, June 28, 2011

JumpStart

Warm up:  400 m ball run, 3 x 10 of
-ball push ups, ball slams, ball box jumps

Workout:
EMOM for 5 min
3 hspu on paralettes (scaling subs are 6 regular or 9 modified otherwise)
rest 2 min

10 burpee box jumps
10 split jumps per leg
10 toes 2 bar
AMRAP in 15 min
Score is # rds

Was that a good one Sheree? Looks like Dan thinks so

Monday, June 27, 2011

Pull Out

Warm up:  tmu of jumprope/pvc high pulls

Skill/focus:  High Pull
2-3 sets to build load

Workout:
High Pull 5. 5. 5
and then. . .

10 db sdhp 35-40#/20-30#
10 snatch (5 ea)
10 ohs (5 ea side)
5 RFT
Post 5 rm and time for score

Get it Deb!

Holiday Schedule
Sat, July 2:  8:30 am class as usual
Mon, July 4:  one class only at 9:00 am but don’t worry–it will be a good one!

Tough Mudder:  Those of you planning on participating in the Tough Mudder event, Sat. Dec. 3rd need to sign up, the price is going up asap and we would like to solidfy our team.  If you are fairly commited to doing the event please email Coach Amy, who is heading up the event.  She needs to have an approximate idea of how many people will be on our team.  amycazin@gmail.com

Saturday, June 25, 2011

Rain or Shine

Warm up:  1 min jumprope, 3o s of squats/push ups/sit ups/lunges/back ext, 1 min jumprope

Workout:
Teams of 2
AMRAP in 6 min
10 tire flips / flying burpees
rest 2 min

AMRAP in 6 min
10 bean bag shuttle / oh hold 45#/25#
rest 2 min

AMRAP in 6 min
200 m oh run 20#/10# / sit ups
rest 2 min

AMRAP in 6 min
db thrusters 30-40# /20-25# / ring rows
One partner performs the required # of reps while the other does as many reps as possible of theother exercise.  That is 1 round.
Score is total rds completed as a team

It's a bird, it's a plane. . . it's Superman

Naughty or nice?

Well, we are talking about Lindsay here so she I would vote nice.  Santa brought her 2 pairs of the same black/gray Nike Frees.    Any of you She Beasts out there a size 9?  I bet Linz would give you a great deal on those never worn shoes. . .  

Homemade Cold Breakfast Cereal (Grain Free)
By guest blogger Sarah Pope

Cinnamon Crunch Breakfast Cereal (Grain Free)
Ingredients

4 cups almond flour (homemade is the tastiest and most nutritious)
1 cup store bought or homemade coconut flour
3 cups plain yogurt or kefir
3/4 cup coconut oil
1 cup honey
1 tsp sea salt
2 tsp baking soda (optional if you are on SCD diet)
2 tsp organic vanilla extract
1.5 TBL organic, ground cinnamon (add more if desired)

Instructions

Soak almond flour and coconut flour in yogurt or kefir in a covered glass bowl for 24 hours. Mix in remaining ingredients into the batter. Pour batter into (2) 9 x13 pans coated with coconut oil. Bake for 30 minutes at 350F or until a toothpick comes out clean.

Do not overbake. Let cool and then crumble onto baking sheets and dehydrate at 200 degrees for about 24 hours. Take out dried cereal off the top every few hours so as not to overdry and make the cereal too hard. Store in airtight container in the frig.

Peanut Butter Cookie Breakfast Cereal (Grain Free)
Ingredients
4 cups almond flour (homemade is the tastiest and most nutritious)
1 cup store bought or homemade coconut flour
3 cups plain yogurt or kefir
2 cups organic, roasted peanut butter (substitute almond butter or tahini if desired)
3/4 cup coconut oil
1 cup honey
1 tsp sea salt
2 tsp baking soda (optional if you are on SCD diet)
2 tsp organic vanilla extract

Instructions

Soak almond flour and coconut flour in yogurt or kefir in a covered glass bowl for 24 hours. Mix in remaining ingredients into the batter. Pour batter into (2) 9 x13 pans coated with coconut oil. Bake for 30 minutes at 350F or until a toothpick comes out clean.

Do not overbake. Let cool and then crumble onto baking sheets and dehydrate at 200 degrees for about 24 hours. Take out dried cereal off the top every few hours so as not to overdry and make the cereal too hard. Store in airtight container in the frig.

Friday, June 24, 2011

Clean & Jerk 1 RM

Warm up:  400 m run, Burgener 2 x 5 w/ light load

Workout:
Take about 15 min to find a clean & jerk 1 rm
and then. . .

3 c & j @ 80% 1 rm
250 m row
5 RFT
Post 1 rm and time for score

Challenge the Leader

It’s time for a little party–Jaguar style. . .

As you can see our Leader Board needs updated; on Fridays, July 15th and 29th we will have an open wod Leader Board/Personal PR Challenge followed by an after party. 

On the 15th we will focus on the lifts– choose a lift (1, 2 or up to 3) that you want to see if you can take that spot on the leader board or get a personal PR.

On the 29th we will have Jaguar Track & Field Leader Challenge.  Choose your event(s) and see if you can take the leader or achieve a PR.  All events will take place on the CF Jaguar offical track along with rowing events.  Both nights we will cap the evening off with food & drinks at a local restaurant.  Outback or Grillsmith are being considered but we are taking suggestions?

RSVP is required as we will cap the # of participants on the 15th due to the nature of the lifts and also for making reservations at the restaurant.  You may participate in the Challenge without going out or vice versa.  If you are interested in the July 15th event please rsvp no later than 7/11 but remember, the participants are limited due to space/equipment.  For the 29th rsvp no later than the 25th and include whether you will be going to dinner or not for either event.

There is no charge for this event and the AV Club will be on hand filming the event for future video productions.

Coaches are eligible to participate and join in the fun but will have a separate board/area designated for their achievements.

BEAST Trophy:  We will also announce the inaugural Reigning Beast on July 29th and hand out the trophy (it’s almost as cool as the girls:)  Nominations are now being accepted for who you think would best represent CF Jaguar in overall Beastliness.  Please email all nominations to yours truly paula@crossfitjaguar.com

Thursday, June 23, 2011

Pull Your Weight

Warm up:  tmu of push ups / pull ups / sit ups / back ext
(2 of each for 4 mins total)

Workout:
Weighted pull ups x 1*
20 hollow rocks
2 min rest
5 sets
and then. . .

10 pull ups
10 burpees
30 du’s
AMRAP in 12 min
Post 1 rm and # rds for score
*those that do not have bodyweight pull ups, use a band and perform 3-4 reps taking a minimum of 3 seconds to lower

For all the Mommas and Poppas out there and those who just like cereal. . .

Homemade Cold Breakfast Cereal (Grain Free)
By guest blogger Sarah Pope

One of the most popular video recipes I’ve posted on this blog is How to Make Healthy Cold Breakfast Cereal.  A frequent question I’ve gotten from that post is how to make a grain free breakfast cereal for those who eat Primal or Paleo or are currently on the GAPS or SCD diets.  Why would you ever want to make your own breakfast cereal when there are oodles of brands at the store, you might ask?  (continue reading. . . )

Wednesday, June 22, 2011

Front Squat 3 rm

Warm up:  3x 30 jumping jacks, 10 pvc front squats, 10 lateral reaching lunges (5 ea)

Skill/focus:  Front Squat
2-3 sets to build load

Workout:
Front Squat 3. 3. 3. 3
and then. . .

10 jump squats (30% 1 rm)
15 ring rows
20 swings 55#/35#
3 RFT
Post 3 rm and time for score

A Word on Form & Injuries

Form:  In all the classes–ones I personally coach and ones I don’t–I see people using perfect form and going through a full range of motion and I see people racing against the clock using sloppy or poor form and partial ranges of motion.  Myself and all of the other coaches at CF Jaguar do our very best to watch and coach all participants in a class but we can’t see everyone all the time.   If you’ve been to more than a couple of classes here you know what full range of motion on an exercise is and you’ve been shown proper form.   Why would you not use it?  And if you don’t know please ask for our assistance–that is what we are here for.

It is most certainly to your advantage.  Full range of motion will give you full results.  Full range of motion and proper technique will greatly reduce the injury potential.  It’s nice to post a good time on the whiteboard but if and only if you completed the reps the way they should be.

Injuries:  In sports and the way we push ourselves they are going to happen occasionally no matter how diligent we are in form and technique.  If an injury does happen be smart, rest or modify the wods until healed.  Many injuries are caused by poor form but inadequate flexibility is another often overlooked cause.  Many of you have been doing great working on your kips, mu’s, dus and other skills after class along with mobility work.  We all want to improve our performance, myself included.  However, many of you rush out of here with your heart rates still elevated.  I’m not suggesting spending an extra hour but we should be able to spare 5 to 15 minutes 3 or 4 times a week to work on improving our flexibility along with the other skills.  After a hard wod where you gave your all time spent on the foam rollers and other mobility drills is very effective and will go a long way in improving your strength and overall performance.

Tuesday, June 22, 2011

Mainsite 6/9

Warm up:  400 m row or 200 ft climb,
3 rds of 5 hspu, 5 ring rows, 10 squats

Skill/focus:  Shoulder Press
2 sets to build load

Workout:
Shoulder press 5/60%, 5/70%, 5/80%
and then. . .

AMRAP in 15 mins
1 rope ascent, seated*
10 ring dips
20 wall balls
*substitute 10 renegade rows if you can’t climb rope
Post 5@ 80% weight/rds for score

Happy Birthday Girls

Good job Kate & Misty on completing your birthday finishers.  And to Kate on her rx on yesterday’s wod please see whiteboard http://jaguarfit.com/category/workout-of-the-day/

Shout Outs:  Congratulations Victor on your first muscle up yesterday!!  We are getting more and more of these.  The race for the first Beast to complete King Kong continues.  And to Christy for PRing on her deadlift.

Stuff:  clothes swap, we’ll swap again this Saturday for those of you that did not bring your stuff last Saturday.  A few people are still interested–immediately following the 8:30 am wod