Wednesday, August 31, 2011

400 Hell

Warm up:  600 m run, running drills to include 2, 50 m flying starts

Workout:
2 x 400 m for max speed/effort
5 min rest between

75 butterfly sit ups
400 m run
75 back extensions
400 m run
for time
Score is best 400 and time

I might as well just keep an eraser by the LeaderBoard the way everyone is breaking records nearly everyday. . .

Coach Janet must have popped open a can of Whoop Ass this morning before her :65 s 400 followed by a Leader Board record for Shaina with a :68 s for the females while Dan smoked a blazing :56 s which was tied by Travis’ crushing :56 s at the 5:30 pm class.   Stay tuned, there will be a rematch as these 2 are now tied for the LB 400 m.

Tuesday, August 30, 2011

Heavy Bench Day

Warm up:  200 m row, 5 clapping push ups, 10 swings 30#/20#

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

Workout:
Bench press 3. 3. 2. 2. 1. 1
max rest btwn heavier sets

9. 6. 3
weighted ring dips 35#/20#
dead hang pull ups
for time*
Post 1 rm and time for score
*not at the sacrifice of form/rom

Happy Birthday Jason!

Great job on your finisher:)

Leader Board bench press. . . Nicky breaks another record w/a #165 lb 1 rm

Congrats to all the She Beasts with a 100 lb + 1rm:   Nicky (165), Nicole (130), moi (130),  Michelle (115), Shaina(115), Nat(110) Amy(110), Steph (105),   and Sheree (110)

And to all the Beasts with a 250 lb + 1 rm:  Jay (320), Dan (315), Kevin (275), Jason (250)

Jay was overheard commenting “Who says CrossFit can’t improve your bench?” with his PR of 320# today.

Vic:  we miss you and your Leader Board 345 lb 1 rm stands (for the moment:)

Foundations Group Program:  Whether you are brand new to our CrossFit program or still struggling with the Oly lifts or other movements starting Tues. Sept 6th we are offering a Group Foundations Class 2 + x a week included with your membership.  Tuesdays at 7:30 pm and Saturdays at 9:30 am will be strictly a Foundations or beginners class.   The box will be open at that hour and regular members may come in and wod on their own.  Casual Fridays at 5:00 will also be a Foundations class for those that need help as well as remain an open class or make up another day’s wod that you missed.

Take advantage of this opportunity to perfect your lifts and take your game to the next level.

Monday, August 29, 2011

Manslaughter

Warm up:  400 m run; tmu of hs holds / jumprope

Workout:
10 power cleans 185#/125#
15 burpees (clap b hind head)
800 m run
3 RFT

Who needs a wall

Labor Day Schedule:  Mon. Sept 5th there will be 1 class only at 9:00 am  Those attending, please wear black; a Memorial service will be held for Delilah.

Monday Musings:  I must be a pretty good coach–being able to instill the right attitude in our members or maybe they came in here that way.  Yesterday when I awoke at 6 am there was a terrential downpour.  Smiling with a sigh of relief I thought I was saved from the “long run”.  Silly girl, not running because it is raining is for pusses.  So when I texted the group to see what the plans were I was told to “wear a hat”.   Well deserved.  “If there is not a lightening storm why wouldn’t we run?” asked Coach Amy.  She’s right, we’re training for the Tough Mudder not the Pampered Puss Treadmill Run.  I certainly won’t melt and we need to get used to running wet. 

But it did make for a bit of reflection; everyone that was planning to run did so and not 1 person complained.  I am surrounded by a group of fit, committed individuals who will show up and get the job done no matter what.  No matter if it is raining, if they are hungover, tired or whatever.  I heard no excuses and never do.  So why would I even think of not running?  While I would be lying if I said I enjoyed the “run” aka slow jog on my part I did feel good after and the energy among participants and time spent with everyone on the trail was enjoyable and set the tone for the day.  People pushing and helping each other to do more than they believe themselves capable of.

My biggest weakness is distance running followed by flexibility in a very close second so what could have been more appropriate and humbling than following the run with yoga?  Nothing–it was ideal.  Your weaknesses will remain exactly that without working to improve them.  All in all it was a very good Sunday.  I am learning to relax and let go, all part of the process and in a most positive environment.  That is good fortune.

Saturday, August 27, 2011

Max Out

Warm up:  800 m run, 20 push ups, 25 m walking lunges, 10 pull ups, 15 squat jumps

Workout:
Teams of 4-5
4 min max effort @ ea station

sdhp 75#/55#
rope climbs
50 m buddy carry
25 m broad jumpa
oh walking lunges 45#/25#
2 min rest btwn station

T 3 wins by 1!

Every rep counts. . .

Friday, August 26, 2011

HAAM

Warm up:  400 m run, 10 pull ups, 15 push ups, 25 squats

Skill/focus:  Back Squat
-1 x 10, 1 x 5

Workout:
w/ a partner
7 back squats 250#/150#
7 c2b pull ups
1 works: 1 rest
8 rds ea for team time

9:00 am class

Welcome Jonathan, glad to have you aboard!

Thursday, August 25, 2011

Warm up:  3 min jumprope, 3x
-5 ea 1 arm swings, 1 arm snatches 30#/20#

Skill/focus:  BO Row
1 x 10, 1 x 5

Workout:
BO row 8 x 3 @ 60-70% 1rm (dynamic effort)
45 s rest btwn efforts

10 lateral burpees
20 box jumps
row 250 m
4 RFT
Post bo weight and time for score

Has anyone seen Delilah?  Our baby was stolen. . .

Delilah

Crime Stoppers:  Some thieving low life SOB stole Delilah, our treasured tire sometime this week.  She was last seen Sat. 8/20 after class.  If anyone has knowledge of her whereabouts or the theft itself please contact me directly.  A reward is being offered and the criminal (s) will be dealt with severely.  Rumor has it the death penalty is being considered.

Tough Mudder Group Run:  Sunday, Aug 28th.  We will again meet at Bally Hoo’s at Ehrlich and Gunn at 8 am.  We will have both Coaches Amy & Sandy leading group runs at sub 9 and 10+ mile paces.  Suggested distance is a 5 K.  We are still 14 weeks out, don’t overdue it in the beginning.  We will build our distance gradually as we get closer to the Tough Mudder.  You want to be at your peak right before our taper week not mid October.  If a 5 K isn’t challenging enough for you then I suggest you run it faster or if you are “jogging” it try really “running” it. and don’t forget. . .

Hot Box Yoga:  Sundays @ 10 am w/ Coach and Certified Yoga Instr Janet.  Get mobile, flexible, improve your perofrmance, reduce injury potential and destress.

Gloves/Keys:  if anyone accidentally picked up a pair of women’s Nike gloves (black w/ orange swish) they belong to Lie Fa.  If you find them please give to me and I will return to her.  I know everyone is delerious at the end of some wods; please use the new cubbies for smaller items such as keys, gloves, cell phones etc. . .  to decrease the likelihood of picking up someone else’s items.

Athlete of the Month August 2011:  Lizette Y.

Lizette has been with CrossFit Jaguar almost from its inception in January 2009. She started that March at 170 lbs and quickly dropped 40 lbs through consistent exercise and a complete overhaul in her diet. She could not run 200 m without stopping to walk and used a 15-25 lb bar as she learned each lift. Fast forward to the present and she hasn’t stopped improving with a 7:23 min mile, strength gains in every lift including a 205 lb deadlift, 100 lb power clean and a 455 lb CrossFit total not to mention she’s maintained her loss of bodyfat.

Lizette’s consistency of efforts, hard work, dedication and discipline in efforts make her an exemplary example of what can be achieved with the right mindset. CrossFit Jaguar proudly salutes Lizette Yao as August’s AOM!

Wednesday, August 24, 2011

Partner Push

Warm up:  2 x 200 m run, 5 pull ups, 10 push ups

Workout:
w/ a partner
AMRAP of
5 hspu
5 dips
5 ring rows
while partner runs 600 m
Switch, rest 3 mins
4 RFT (includes rest)

Tuesday, August 23, 2011

Front Wheels

Warm up:  400 run, 25 wall balls

Skill/focus:  Front Squat
1 x 10, 1 x 5

Workout:
Front squat 3. 3. 2. 1

10 weighted sit ups 20#/15#
10 goblet squats 70-75#/50-55#
15 toes 2 bar
AMRAP in 10 min
Post 1 rm / # rds for score

August AOM:  Lizette Yao

Lizette has been with CrossFit Jaguar almost from its inception in January 2009.  She started that March at 170 lbs and quickly dropped 40 lbs through consistent exercise and a complete overhaul in her diet.   She could not run 200 m without stopping to walk and used a 15-25 lb bar as she learned each lift.  Fast forward to the present and she hasn’t stopped improving  with a 7:23 min mile,  strength gains in every lift including a 205 lb deadlift, 100 lb power clean and a 455 lb CrossFit total not to mention she’s maintained her loss of bodyfat.

Lizette’s consistency of efforts, hard work, dedication and discipline in efforts make her an exemplary example of what can be achieved with the right mindset.  CrossFit Jaguar proudly salutes Lizette Yao as August’s AOM!

Monday, August 22, 2011

Tarzan

Warm up:  2 x 200 m row, 10 swings 30#/20#, 5 burpees

Skill/focus:  Sumo Deadlift
1 x 10, 1 x 5

Workout:
sdl 10 x 2 @ 70% 1rm (dynamic effort)
rest 5 min

5 c & j 155#/105#
15 swings 55#/35#
25 push ups
5 RFT

Happy Birthday Brittany!

And welcome to the world!  Congrats to Dan & Vanessa!  Rumor has it that big, bad Papa passed out and had to get his own room w/ some juice.  I’ve always said women are the “stronger” sex–way to go Vanessa:)  Check out the CF Jag baby shower pics in our gallery. http://jaguarfit.com/photo-gallery/?album=1&gallery=34

Hot Box Yoga:  a great turnout yesterday for our first class.  It’s officially on the schedule now; every Sunday at 10 am with Coach Janet.