Monday, May 7, 2012

Dynamo

Warm up:  400 m run, 2 x:  10 push ups, 10 hollow rocks, 5 pull ups

Skill/focus:  Dynamic Effort Bench
2 x 5, 2 x 3 – pushing hard and fast during concentric phase

Workout:
9 min EMOM @60% 1 rm varying grip between wide (inside outer ring), narrow and somewhere inbetween

21. 15. 9 of
push ups
pull ups
ring dips
*vest for rx+
for time

Good job keeping those chests up ladies!

Yes, Kevin I ordered 2 new BIG fans:)

Up & Coming Events

• CrossFit for Hope:  Join Coach Kate and CF Jaguar on June 9th as we participate in the WOD Hope.  CrossFit for Hope is the joint effort between CrossFit and St. Jude Children’s Research Hospital. The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases.
  If you would like to support this cause please click on the link:
  https://hope.crossfit.com/sponsor?id=U86853      If you would like to register, participate in the WOD and collect donations please e-mail Coach Kate at k8abby@yahoo.com and she can add you under the CrossFit Jaguar Team. Please take the time and visit the website www.crossfitforhope.com to learn more information.
• Battle of the Boxes:  we are putting together a CrossFit competition this summer to be hosted at CF Jaguar.  The Battle of the Boxes will be held on July 14th with teams of four (2 men, 2 women) and individuals competing against each other to be crowned “The Best in the Bay”.  Format is 3 WODS focusing on CF movements and lifts.  Come out and enjoy a day of competition, camaraderie and connecting with other CrossFitters throughout the Bay area. We’re planning to have equipment, clothing and nutrition vendors on site with the latest in CrossFit gear/information.  Additionally, we will be holding a Crossfit Kids class during competition to help introduce the next generation of athletes to the sport.  Team prices are being determined now, but will most likely be around $40 per person.  We want to get the word out and gauge interest early as we’d like to cap the event at 25 teams and 25 individuals total.  Please let us know if you are intereted

Saturday, May 5, 2012

Hidalgo

Happy May Birthdays to. . .
Tarri K,  Aaron M, Lindsay A, Cynthia L, Lauren B, Natasha G, and Wes C

Warm up:  400 m run, 1 rd Cindy

Workout:
run 2 miles
rest 2 min
20 squat cleans 135#/95#
20 box jumps 24″/20″
20 walking lunge steps w/ plate oh 45#/25#
20 box jumps
20 squat cleans
rest 2 min
run 2 miles
For time
If you have a 20# vest or body armour wear it

Hidalgo Jr
run 1 mile
rest 1 min
20 squat cleans or front sq 95#/65#
20 box jumps
20 walking lunges steps w/ plate oh 45#/25#
20 box jumps
20 squat cleans or fs
rest 1 min
run 1 mile
for time

See one of our CrossFit Jaguar member’s blog – way to go Danielle!!
http://danielleisms.com/

and congratulations to you and Jonathan, what a beautiful bride!

Friday, May 4, 2012

Gunfight Gone Bad

Warm up:  2x 250 m row, 10 t stab push ups, 10 rev lunges

Skill:  Pistol Practice
Spend 5 to 10 min working on your pistol.  Use a variety of modifications to find what works best for you at this time.  Add weight for those with a solid pistol

Workout:
3 rds for max reps (FGB style)
ball slams 20#/14#
bo row 95#/65#
goblet rev lunges 50#/30#
db bench press 50-60#/25-30#
row for calories
1 min at ea station w/ continuously running clock
1 min btwn rds
Post total reps for score

Announcements:
Last day to pre order shirts is Sat, May 5th

Swimsuit Challenge Celebration:  May 12 @ 11:00.  Zena is making curried chicken, Janet beef that will make you proud you are a carnivore and I am making barbecued pork butt.  Please bring a Paleo side dish of your choice to compliment.  Sign up sheet is at the box next to whiteboard scoreboard.  Details on exact meeting location will be emailed.

6:00 am class:  girls w/ Pistol Power

Thursday, May 3, 2012

Holy Oly

Warm up:  500 m row, 10 pvc pass thrus, 10 pvc ohs, 1 min squat hold

Skill/focus:  Burgener warm up and skill transfer work

Workout:
Snatch (squat)
grab a barbell and spend 15-20 min building up to a heavy single

3 power snatch 135#/95#
6 hspu
9 ring dips
AMRAP in 9 min
Post single and rds for score

Wednesday, May 2, 2012

Midweek AMRAP

Warm up:  400 m run, 2 x 5 push ups, pull ups, squats, squat jumps

Workout:
100 m run
10 burpees
AMRAP in 6 min
rest 3 min

15 swings 55#/35#
10 push ups
AMRAP in 6 min
rest 3 min

15 box jumps 24″/20″
10 pull ups
AMRAP in 6 min
Post total rds for score

Welcome back Javier!

Shirt Orders:  Everybody, please send me the saying, size, style and color of the shirts you would like to order.  You have until Friday.  Shirts are $25 for 2 for $45 (pre order only).  We will have limited extras so be sure and order now to get the exact one you want in your size and preferred color.

Tuesday, May 1, 2012

Max Press

Warm up:  3 min jumprope, 10 pvc pass thrus, 1 rd Cindy
Mobility:  archer stretch w/ forward bend

Skill/focus:  Shoulder Press
hollow review; 1 x 8, 1 x 5, 1 x 3

Workout:
Shoulder Press 1. 1. 1

50 du’s
15 wall balls
10 t2b
4 RFT
Post 1 rm/time for score

Monday, April 30, 2012

Aaron

Warm up:  400 m run, 10 spiderman lunges, 10 push ups, 10 mb squat cleans

Skill/focus:  Squat Clean
1 x 5, 1 x 3

Workout:
Squat Clean 3. 2. 1. 1

3 power cleans 185#/135#
6 wgt dh chin ups 20#/10# (use db)
250 m row
5 RFT
Post 1 rm and time for score

Congratulations to Carol Ann and Kate in their outstanding performances in the St. Anthony’s Triathlon

2nd leg: 24.9 mile bike ride

Coming in for the finish--a 6.2 mile run

Most imprssive ladies!

Saturday, April 28, 2012

Kicking the Tires

Warm up:  400 m run stopping every 100 m for 5 push ups, 5 squats, 5 ea mtn climbers; 10 pull ups, 10 sit up

Workout:
Teams of 2, 1:1 — 5 min AMRAP w/ 1 min for rotation

6 stations
40 m tire drag = 1 rep
100 m tire carry = 1 rep
10 tire flips = 1 rep
1 rope length prowler pull = 1 rep  180/90#
10 tire burpees = 1 rep
30 sledge slams = 1 rep
Score it total rds per team

Good Luck to Carol Ann & Kate tomorrow at the St. Anthony’s Olympic distance Triathlon.  Photos to follow.

Welcome back Lizette

Robby, I thought you lost that spare tire about a year ago?

Welcome to all our new members!

Ines, Jackie, Jewel, Jennifer, Nicole, Susan, Chris,Jenna, Jonathan, Scott, Ryan, Megan, Angela and Karen

Friday, April 27, 2012

Good Corema

Warm up:  500 m row, 10 push ups, 10 sit ups, 10 burpees

Skill/focus:  Double Unders
5-10 min

Workout:
Buy in:  25 hollow rocks
5 rounds of:
10 kte w/ mb 20#/14#
10 ball slams
10 mb get ups
10 wall ball burpees
Buy out:  25 hollow rocks
For time

Tanya has a very vocal message for Kevin but it may have to wait until she recovers.  Excellent week of programming Coach Kevin!

Shirts & Aprons:
We are going with Cynthia’s awesome design for the aprons

Shirt Sayings:  please cast your vote for. . .
–you can have results or excuses, but not both
–sweat in practice or bleed in battle
–that which doesn’t kill you makes you stronger (or “hotter” for women)
–Obsessesed. . . a word the lazy use to describe the dedicated
–power, intensity, strength
–blood is replaceable, sweat is expected, tears are optional
–you’ll pass out before you die
–make yourself as indestructible as possible

Thursday, April 26, 2012

Paleo Sandwich

Warm up:  400 m run, 10 pvc pass thrus, 10 pvc push jerks, 10 db cleans 20#/15#

Skill/focus:  Butterfly, Kipping pull ups

Workout:
Grab a bar and clean and jerk – warm up to work weight

800 m run
30 clean & jerks 135#/95#
800 m run
For time

Here’s a snapshot of a small portion of our ever growing awesome Jaguar CrossFit family.  The “welcoming committee” has been a little tied up with tasks lately but a big CF Jaguar welcome is overdue to our many new members:  Alli, Mariem, Eric H, Crystal, Chris W, Eric B, Shira, Renee, Frank M, Whitney, Luanna, Mike F, Alex R, Alex C, Rachel, Billy, Kaitlin, Christina, Felicia, Maria, Nghi, Andrew, Bob, Stacey, Aisha,Tara, Sarah, Stephanie and Melanie.