Wednesday, February 29, 2012

C&J 1 rm

Warm up:  500 m row (250 climb), 2 x 30 s hs hold (30 s btwn), 15 mb squat cleans

Skill/focus: Clean & Jerk
1 x 5, 1 x 3, 1 x 2
C & J 1. 1. 1. 1

Workout:
30. 20. 10
Push press @ 60% of your c & j 1rm
kte
For time
Post C & J 1 rm and time for score

Tuesday, February 28, 2012

Cat Track Fever

Warm up:  800 m run,2 x 25 m high knees/butt kicks, 2 x 25 m bound/carioca, 2 x 50 m build ups
Mobility:  spiderman lunge holds, 30 s ea side 3x

Workout:
1 x 200 m
for best time, all out effort
Rest 3-4 min

8 x 40 yd sprints
1 min between ea
Rest 2 min

AMRAP in 12 min
15 wall balls
30 sit ups
Post 200 time/# rds for score

Monday, February 27, 2012

Seriously?

Warm up:  400 m run, 15 squats, 15 sit ups, 15 back ext, 60 s squat hold

Skill/focus:  Front Squat
1 x 8, 1 x 5, 1 x 3

Workout:
Teams of 3
2 front squats @ 85%
6 back squats
10 renegade rows (ea side) 30-35#/20-25#
5 RFT (as a team score)

CF Games Open Wod 1
amrap of burpees in 7 mins (Open standards)
Score is time/# burpees

Schedule Change:  There will be no Sat. 10 am Foundations Class this Sat, March 3 due to the Push Em Out Challenge and Gasparilla Run.  Please support our team and the challenge and members participating in the runs.  We will have our 8:30 am class.

Challenge Celebration:  please rsvp no later than March 5th if you are attending the Primal Pig Roast on Saturday March 10th at 11:00 ish immediately following the morning class which will be at 9:30 am that Sat only.  Include what Primal side dish you are bringing and how many are attending.  Spouses, children and friends are welcome.

The Raw Milk Cure 2012
by guest blogger Sarah Pope

Got raw milk?

This series on The Milk Cure sparked much interest from readers from around the world who became interested in reviving this age old remedy for improving vitality, bodily cleansing and even reversal of serious illness as practiced in the early 1900′s by the Mayo Foundation, a forerunner of the famed Mayo Clinic in Rochester Minnesota.

Saturday, February 25, 2012

Nameless

Warm up:   400 m run, 2 x 10 light sdhp, sit ups, ohs

Workout:
800 m run
10 swings 70#/55#
15 box jumps 30″/24″
20 db cleans 35#/25#
25 du’s (sub is tuck jumps)
30 mb get-ups 20#/14#
25 du’s
25 db cleans
15 box jumps
10 swings
800 m run
for time

Gotta get-get

  

Good luck at Officer Training--we'll miss you!

 Shout Outs:  to Aaron Wise for his dead hang muscle up!  And Chris D for his first muscle after his first week of classes!

Friday, February 24, 2012

And I Was Running

Warm up:  400 m run, Running drills:  high knees/butt kicks 2 x 25 m, 1 x 50 m carioca, 2 x 50 m accel build ups

Workout:
800 m x 3
rest 3 mins between ea

400 m x 2
rest 2 min between ea

Skill work on the rings

Beginner:  w/ a partner steadying rings, hold for 30 s
Intermediate:  work on transition part of muscle-up and/or false grip
Advanced:  strict dead hang muscle-ups

. . . yet she manages to do a perfect push up on nearly every rep.  Her chest hits the ground first, not her thighs.  The only way to get better at push ups is to do a full range of motion and that includes getting the chest to the ground– ladies and fully extending the arms at the top–gentlemen.

Thursday, February 23, 2012

Testy Chesty
and happy birthday Sheree!

Warm up:  400 m run, 20 mtn climbers, 10 pushups, 10 sit ups

Skill/focus:  Bench Press
1 x 8, 1 x 3, 1 x 2

Workout:
Bench press 1. 1. 1. 1

21. 15. 9
sdhp 95#/65#
push ups
Post 1 rm and time for score

Wednesday, February 22, 2012

Not Very

Warm up:  2 x 10 ring rows, 10 eaoverhead walking lunges 203/10#, jump squats

Skill/focus:  Romanian dead lift
go through a few rounds of complex with lifht bar

Workout:
Lifting comples consisting of 3 rounds of:
Romanian dead lift
BO row
power clean
hang clean
push jerk
3 sets, increasing weight each set

w/ a partner 1:1
Leg cranks
-24 squats
-24 alt lunges
-24 split jumps
-12 jump squats
100 m run
3 (ea) RFT
Post highest complex weight and time for score

The bride to be

Jay--we're going RX tonight!

Tuesday, February 21, 2012

Turkish Trot

Warm up:  2 x 10 pass thrus, wall balls 20#/14#, swings 35#/25#

Skill/focus:  TGU
1 x 5, 1 x 3
2. 2. 1. 1

Workout:
1000 m run
50 thrusters 45#/30#
1000 m row
50 swings 55#/35#
1000 m run
for time
Post tgu 1 rm and time for score

Wanted to share an awesome testimonial from Mike Buck after his recent doctor’s visit. . .

“Paula  – so basically the story goes…despite having a history of heart disease in my family (father), and having had a minor heart attack four years ago, my blood work results that I just received were stellar! In essence, cholesterol, triglycerides, blood oxygen, testosterone and all other areas tested were text book perfect. My doctor said that if more
people who were in my situation would eat healthy, lose the weight  (I lost over 40lbs) and exercise they CAN turn things around. EXCERCISE! That isn’t the word when it comes to CrossFit Jaguar! All I can say from the training,
to your personal attention to the genuine kindness and patience that is fostered among the membership I am thriving! Kevin, Kim, Janet, Eric, Scott, Dan (to name a few) all have been so helpful. Great doctors report, I went
up seventy pounds in my squat and am dead lifting about 225lb! I am standing straighter, mastered my hand stand and so many other strides. I am genuinely grateful to the personal interest you invested in me. So…CrossFit Jaguar is my ONLY prescription to stay healthy!”

Thank you Mike–it’s testimonials like yours and people like you that make it all worthwhile!

Monday, February 20, 2012

It Doesn’t Ladder

Warm up:  400 m run, 10 pvc ohs, 10 walk-out push ups, 10 sit ups

Workout:
10 dh pull ups
50 sit ups
20 hspu
40 hollow rocks
30 box jumps 30″/24″
30 back ext
40 squats
20 ball slams 20#/14#
50 push ups
10 toes 2 bar
for time

Congratulations are in order to our very own Sheree McGowan for passing her “beauty” test with flying colors.  She is now a full fledged cosmotologist!  And she will bring out your beauty.

Welcome back Mandy!  And congratulations are also in order to her and Dock for getting engaged this weekend!  Rumor has it he wanted to secure that fit and wonderful woman.

Challenge Celebration date has been set:  Saturday, March 10th–mid morning.  Exact time will be confirmed within the week.  Chef Miguel (Judy D’s other half) will be preparing a succulent Roast Pig–”Cuban style”.  All members in addition to Challenge participants and their families are welcome.  You will be asked to bring an appropriate Primal side dish or beverage.  RSVP is mandatory by Monday, March 5th to paula@crossfitjaguar.com or shainasine@gmail.com along with what you will be bringing.  I need a fairly accurate head count before we slaughter the hog.

Saturday, February 18, 2012

It’s a RAP!

Warm up:  400 m run, 10 ring rows, 10 mtn climbers, 10 swings 35#/25#

Workout:
20 du’s (sub 20 tuck jumps)
10 hspu
250 row
10 ring dips
AMRAP in 7 min

10 deadlifts 225#/155#
10 box jumps
10 push ups
10 sit ups
AMRAP in 7 min

400 m run
20 sledge slams
AMRAP in 7 min

10 tire flips
10 burpees
10 mtn climbers
AMRAP in 7 min

2 min btwn rds.  Post total rds for score