Saturday, July 30, 2011

Catty Chipper

Warm up:  100 m oh run, 20 goblet squats, 100 m run, 15 db push ups,
100 m oh run, 20 oh lunges, 100 m run, 20 1 arm swings 20#/10#

Workout:
50 m bear crawl
50 m crabwalk
10 tire flips
15 wall balls
20 dips
25 tuck jumps
30 flying burpees
25 kte
20 tire jumps
15 ball slams
10 wall climbs
50 m crabwalk
50 m bear crawl
For time

Congrats to all that made the LeaderBoard and/or PR’d at Friday’s Dinner & a Sprint. . .
Kim S, Antonio, Shaina, Anna, Sandy, Vic and Steph. 

Another great time with family and friends.  Our staff photographer was not here for the event but we will have video coverage to follow.  We did however capture a great shot of Sandy aka “Spunky” after her mile PR.  When Sandy arrived she blistered and cursed me up one side and down the other about the “103 heat index” and incorrectly refering to our world class track as a “parking lot”.  We told her to suck it up and lose the attitude.  I don’t think she paid me much attention but with some “gentle” pacing from Vic she did indeed run her best mile ever and is now our Reigning Masters Champ.  I don’t dare reveal her age cause I am a little afraid of her–but great job Spunky!

Reigning Masters Champ

Wall climbs

Hmmm, looks a tad uncomfortable

Friday, July 29, 2011

Don’t Be a Jerk

Warm up:  3x 30 jumping jacks, 5 lunges ea leg, 5 wall balls, 5 split jumps ea leg

Skill/focus:  Split Jerk

Workout:
Take 15 min to work up to a heavy split jerk
-work more on technique and not necessarily a 1 rm

AMRAP in 15 min
10 db push press 40-50#/25-35#
20 box jumps
200 m run
Post split jerk wgt/# rds for score

Coach Mike and an all female class. . .

. . . priceless

He took control and stopped the shortcuts:)

Thursday, July 28, 2011

Pull it High

Warm up:  400 m run, 2 rds Cindy

Skill/focus:  Clean Pull
-build load, should exceed your 1 rm

Workout:
clean pulls 1. 1. 1 (10 s between efforts, weight should exceed your 1 rm)
tall box jumps x 6-8 reps (as high as you can handle for the rep range, you
may reset between reps but not rest)
ring rows x 8 (as low as possible, keep butt/gut tight)
3 sets
2-3 min between

5 power cleans @ 75-80% 1rm
10 pull ups (c2b adv athletes)
5 RFT
Post cp wgt/box jump hgt/time for score

Please rsvp if you are coming to Dinner & a Sprint Friday night at 6:00 pm, going to be a fun event and always a great dinner at Iavarone’s.  Bring clothes if you like to quickly change into.

Tough Mudder:  training starts soon and it’s almost 90% full!!  So make sure you sign up ASAP!  Our team is up to 18 now.  Kevin, has Kate talked you into it yet?

Wednesday, July 27, 2011

The Newlyweds

Warm up:  1 min jumpint jacks, 1 x 10 of push ups, ring rows, pvc pass thurs, ohs

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

Workout:
osh x 8-10 @ 70-75% 1 rm
muscle up x 4 (sub 10 dips)
work w/ a partner at a 1:1 or rest
2 mins btwn sets
3 sets

250 m row
15 burpees
AMRAP in 15 mins
Post OHS wgt and # rds

She wears it well

and so do you Carla!

Dinner & a Sprint:  This Friday at 6:00 pm is Dinner & s Sprint.  Your chance to stake a claim on the LeaderBoard or a PR.  Events will be the 100, 200, 400, 800 and 1 mile runs as well as 250, 500, 1000 and 2000 m rows.  Dinner will be immediately following at Iavarone’s steakhouse.  If you have not already rsvp’d please do so as I want to make reservations.  There will still be a 5:00 pm class although you will be encouraged to stay for Dinner & a Sprint:)

Seminar w/ Chef Al Rosas:  This Sat, July 30th immediately following the *:30 am wod Chef Al Rosas will be on hand to give a seminar on the advantages of pastured raised meats/fowl and wild seafood.  In addition, he is bringing food samples!!  Don’t miss the delicious post wod meal. 

CF JAG Shirts:  We still have some of the new shirts left so if you haven’t already gotten yours please see me before or after class, they’re going fast. . .

Keys:  Please, everyone.  I know you are sometimes a tad “out of it” when you leave but make sure you don’t grab someone else’s keys.  This has happened twice in the last month and causes grave inconvenience for the person and in some cases expense.  I know it was accidental but make sure you only grab your own keys.  Anyone that was at the 7 am class please search your bag for Sheree’s keys (big purple keychain)

Athlete of the Month July 2011:  Pierce L.

Pierce has been with us for well over a year and the gains he has made in strength and endurance are impressive to say the least. Pierce loves to pull and it shows. He PR’s on his deadlift and weighted pull up almost monthly. But he’s a balanced guy and the improvements he’s made in other areas are right along with it. His endurance continues to improve along with his speed.

Pierce’s nutrition wasn’t exactly as it should’ve been and we often joke with him about the totally honest food log he turned in during out last fitness challenge listing all his “indulgences”. But make changes he did, he learned to incorporate vegetables, reduce sugars/grains, plan meals and think before intaking. He ended up losing over 3% bodyfat and gaining lean muscle. CF Jaguar salutes Pierce as July’s AOM–you’ve come a long way baby. . .

Tuesday, July 26, 2011

Comancei

Warm up:  1 min row/1 min jumping jacks/200 m run:
3 x 5:  burpulls, hspu

Skill:  HSPU & modifacations

Workout:
3 hspu on parallettes (sub is 3 in a challenging progression)
max reps ring push ups (scale to reg/mod but chest must touch ground)
side plank 45 s ea side
3 sets
Work with a parner @ a 1:1

EMOM for 10 min
7 thrusters 95#/65#
3 burpees
Post # push ups/# completed in emom for score

Everyone, please remember to write your time or score on the whiteboard.  We write your names up there but it iyour responsibility to put the time/rds/reps/weight etc. . . when the Coach is busy getting others times.   Thank you

Monday, July 25, 2011

Sumocide

Warm up:  250 m row, 3x:  5 pull ups, 10 squats, 15 back extensions

Skill/focus:  Sumo Deadlift
2-3 sets to build load

Workout:
sumo deadlift x 4 @ 2011
60 s of double unders (sub is tuck jumps)
work w/ a partner at a 1:1

30 swings (heavy but unbroken) 50-55#/30-35#
12 pull ups
400 m run
3 RFT
Post sdl 4 rm/time for score

July’s Athlete of the Month:  Pierce Lackey

Pierce has been with us for well over a year and the gains he has made in strength and endurance are impressive to say the least.  Pierce loves to pull and it shows.  He PR’s on his deadlift and weighted pull up almost monthly.  But he’s a balanced guy and the improvements he’s made in other areas are right along with it.  His endurance continues to improve along with his speed.

Pierce’s nutrition wasn’t exactly as it should’ve been and we often joke with him about the totally honest food log he turned in during out last fitness challenge listing all his “indulgences”.  But make changes he did, he learned to incorporate vegetables, reduce sugars/grains, plan meals and think before intaking.  He ended up losing over 3% bodyfat and gaining lean muscle.  CF Jaguar salutes Pierce as July’s AOM–you’ve come a long way baby. . .

Saturday, July 23, 2011

Kevin’s Surprise

Warm up:
400m run w/ 10 squats @ 100m, 10 burpees @ 200m, 10ea mountain climbers@ 300m
2ea Samson and 10 pass thrus

Jaguar 5k/10k

5k: 1-2 people- run 5000 m (3 miles)
                         lift 5000lbs

- can divide run however you choose within team.
- can split the weight within  the team or each member can lift the full 5000lbs.
- lifts are deadlift, back squat and power clean. The same weight is used for all lifts. Each lift must be performed and no lift can be used for more than half the reps.

10k: 2-3 people- run 10000m (6 miles)
                           lift 10000lbs
- same rules

the family

Great weekend at the beach!  Did ya miss me?  Looks like Coach Kevin provided an excellent wod.  Don’t worry I wodded too with the great folks at CF Jax.  See y’all soon. . .

Friday, July 22, 2011

Kryptonite

Warm up:  3 x:  5 hspu, 5 ea 1 arm swings 30#/20#, 30 jumping jacks

Skill/focus:  Shoulder Press
2-3 sets to build load

Workout:
Press 5. 5. 5
Rest 2-3 mins btwn

50. 40. 30. 20. 10
wall balls
supermans
For time
Post 5 rm/time for score

Thursday, July 22, 2011

666

Warm up:  tmu sdhp 45#/30# / mb tri push ups

Workout:
6 deadlifts 225#/155#
10 ring dips
AMRAP in 6 min
Rest 2 min

10 swings 70#/50#
6 clapping push ups
AMRAP in 6 min
Rest 2 min

200 m row
10 burpees
AMRAP in 6 min
Post total rds for score

A warm welcome from our friends at CF Jax and their awesome new box!   Great wod with Coach Kate and some excellent tips on muscle up transitions in the skill portion.  Not to mention the “butcher sprints”!  Check out Killer Pussycat and their site at http://www.cfjax.com/2011/07/killer-pussycat.html

and of course, a good breakfast post wod.  Eggs, bacon, organic papaya and raw milk, yum!