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

Friday, February 17, 2012

Twisted Sister

Warm up:  400 m run, 2 rds of Cindy, 15 pvc pass thrus

Workout:
Tabatas (2 min ea)
-b2b squats (bottom to bottm-rest at the bottom)
-du’s
-hand stand holds

Angie

100 pull ups
100 push ups
100 sit ups
100 squats
for time

Thursday, February 16, 2012

Spealler

Warm up:  250 m row, 2 x 10 mb cleans, wall balls

Skill/focus:  Barbell Complex
1-2 rds with pvc/light load

Workout:
groups of 2 or 3
high hang power clean
push press
low hang power clean
push jerk
power clean
split jerk
perform complex/sequence 3 times through, that is 1 rd.  Increase weight each round until failure.  This is for strength/completion not time.  Rest sufficiently between rds.  You cannot set the bar down during the round.
Post highest weight completed.

Stock the Larder

Wednesday, February 15, 2012

Shawty

Warm up:  2 min jumprope, 2 rds cindy

Skill/focus:  Deadlift
1 x 5, 1 x 3

Workout:
deadlift
EMOM for 12 min 3 reps @ 65% 1rm

10 burpee box jumps 24″/20″
10 swings 55#/35#
for time
Post time for score

That’s me and Spunky in 30 years. . . and the rest of you in 50+

Yes everyone, we will have a Tough Mudder team this December in 2012.  The deadline for the early entry fee of $95 has been extend until 2/17–sign up now to save because it will keep going up.
http://toughmudder.com/events/florida-2012/

Tuesday, February 14, 2012

Who Do You Love?

Warm up:  2 x 10 pass thrus, sdhp, tuck jumps, pull-ups, 200 m run

Workout:
Not Massacre 1
19 1 arm snatch — left 25#/15#
29 push ups
19 1 arm snatch — right
29 ball slams 20#/14#
7 RFT

Not Massacre 2
1 muscle -up (sub is eating a flamin marshmallow)
9 hspu
2 rope climb
9 box jumps 30″/24″
400 m run
7 RFT

Decades of sweethearts. . .

the 30's

the 40′s

Allright I won't say it. . .but you look damn good!

 

Monday, February 13, 2012

Knees Out Please

Warm up:  400 m run, 2 x 10 mtn climbers (total), 10 sit ups, 10 squats
Mobility:  hip opener http://www.youtube.com/watch?v=JBHzXF-mVjY&feature=player_embedded

Skill/focus:  Back Squat
1 x 8, 1 x 3, 1 x 2

Workout:
Back Squat 1. 1. 1. 1. 1. 1
3-4 mins btwn efforts

Optional finisher:  100 hollow rocks (maximal effort for squats should elimiate need for metcon but for those that absolutely have to do more)

Saturday, February 12, 2012

Get Er’ Done

Warm up:  400 m db run 20#/15#; run 200 m forward, 200 m backwards stopping every 100 m for 5, 1 arm swings, 5 liberty lunges ea leg and 5 db push ups.

Workout:

Teams of 2

800 m team run
200 m buddy carry
100 ball slams 20#/14#
80 m prowler pull
60 chin ups
40 burpee box jumps
200 m car push
800 m team run
for time

Jaguar's dolls

Jaguar's balls