Tuesday, January 31, 2012

Get Back

Bent over row 6. 6. 6. 10. 10. 10

30 s hs hold, 30 s rest
10 dead hang pull ups
20 swings 55#/35#
30 alt knee tuck in plank (15 ea side)
5 RFT
Post 6 rm and time for score

Olympic Lifting Seminar:  Thursday, Feb 2 at 7:30 pm 

We welcome guest coach Andrew Bermudez.  Thursday’s focus will be on Snatch, snatch related exercises, technique and establishing baseline rm’s.  Please rsvp to paula@crossfitjaguar.com if you are planning on attending.  Seminar is open free of charge to all CF Jaguar members.

Monday, January 30, 2012

Thurst or Bust

Warm up: 400 m run, 15 ring rows, 15 wall balls

Skill/focus: Thruster
1 x 5, 1 x 3

Workout:
Thruster 5. 5. 5  -10% 2 x 5

10 kte
20 du’s
10 plyo push ups (chest slap adv, clap int, pop off int)
AMRAP in 15 mins

January’s Athlete of the Month:  Zuli Becerra

Zuli, what can we say?  You are one tough She Beast!!  Zuli first came to CF Jaguar over a year ago.  She was very petite, quiet and while she had good endurance she was not used to lifting weights.  Fast forward several months later and this kitten had turned into a tigress.  She packed on muscle, endurance became even better and she loved the feel of being under the steel and what it did for both her body and mind.

She excelled even further during our 16 week training prep for the Tough Mudder.  And when it came time for the challenge she was ready.  Around mile 5 ish Zuli slipped off the balance beam and when I arrived shortly behind her I saw a bone bulging although the skin was still intact.  The look on her face was not one of pain but of anger at not being able to continue.  Not one tear was shed but several curse words spewed forth.  We all waited for the medics to arrive and still no tears and we know she was in incredible pain from the apparent break in both her tibia and fibula.  I recall the medic asking her if she was in pain and she said her “pain was the disappointment of knowing that she could not complete the race”.   She wanted to finish.

As if that was not bad enough on route to the hospital the ambulance was hit by a train.  No, I am not joking; fortunately for all no one was hurt.  Zuli finally made it to the hospital and had surgery a few days later.  She is now on the mend and can’t wait to be back at CF again.  And yes, she is planning on the Tough Mudder this year, she has a score to settle and settle it she will!  CF Jaguar proudly salutes Zuli as January’s AOM

Friday, January 27, 2012

Pushed to the Limit

Warm up:  3 min jumprope, 3 x 30 s hs hold

Skill/focus:  Press/Push Press
1 x 5, 1 x 3 shoulder press

Workout:
Press 3. 3. 3
Push Press 1. 1. 1

ring rows
true push ups
box jumps
10 x 10
for time

Great job 7 am!

Thursday, January 26, 2012

Randy

Warm up: 2 x10 pass thrus, squats, 1 min sq hold
Mobility: wrist and shoulder
Skill/focus: Power Snatch
Burgener 1 x 10

Workout:
75 power snatches 75#/50-55#
for time

5 min accumulated L sit holds

Wednesday, January 25, 2012

Rocket Fuel

Warm up:  600 m run, 25 sit ups, 25 back extensions

Workout:
400 m run
30 ball slams 20#/14#
500 m row or 250 ft climb
30 hollow rocks
3 RFT

Happy 50th Joni, you rock!!

Welcome back Richard and Molly and welcome Bobby!

and a big welcome to our many other new members. . .

Tuesday, January 24, 2012

Mama Bear
The Big 52 (which is actually 25 transposed:)

Warm up:  2 x 200 m run, 10 pass thrus, 10 push ups
                       2 x 1 min sq hold, 20 s btwn

Skill/focus:  Back Squat
2 x 5, 1 x 3

Workout:
52 bw back squats
for completion

10. 9. 8. . . 3 of
bw deadlifts 1.25% bw
db bench press 75%/65% bw
for time

Mama Bear has some very strong Baby Bears. . .

and papa bears

and thanks to Baylebb for dropping in from Homewood, Alabama!

Monday, January 23, 2012

Met Con Gone Bad

Warm up:  400 m run, 2 x 10 pass thurs, ring rows, push ups

Skill/focus:  TGU
2 x 3

Workout:
swings 55#/35#
pull ups
tgu 30#/20#
run
2 min amrap
FGB style
3 rds, 1 min btwn
Score is cumlative total reps/meters

Get it ladies!

Friday, January 20, 2012

Weekend Clean Up

Warm up:  400 m run, 10 mb dl, 10 mb dl shrugs, 10, mb squat cleans

Workout:
Clean cluster EMOM for 12 mins
2 power cleans @ 70-75% 1rm
1 clean and jerk

7 burpulls
10 good mornings 45#/30#
10 RFT
Post clean weight/time for score

Good Morning. . .

. . . from the 9 am class

Saturday, January 21, 2012

Triple Trauma

Teams of 6-8 (partner into groups of 2)

3, 10 min AMRAPS

Wod #1:  250 m row/front rack kb  hold 55#/35#

Wod #2:  30 du’s/15 wall balls

Wod #3:  40 m tire flips/15 flying burpees

Score is total completed rds per team

Flip & fly

Hold it