2010 09 22
NO CLASS ON FRIDAY JCC is CLOSEDMobility WOD! Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and…
2010 09 22
CrossFit Games 2010 Adidas Commercial This commercial features Chris Spealler and Heather Bergeron, two of the top CrossFit athletes in the world. They talk about what CrossFit means to them...Strength:Deadlift 5-5-5-5---WOD4 Rounds20 Pull-ups30 Push-ups40 Sit-ups50 Squats
2010 09 21
2010 09 21
This week the JCC is closed Friday, but come in Tuesday for a regular CrossFit workout! Monday - Regular scheduleTues. Sept 21st - 6am, 11am, 5pmWed. Sept 22nd - 6am, 11am, 4pm (J closes at 5pm)Friday Sept 24th NO CLASS---WOD "The Rodriguez"(This workout was created for Coach Scotts b-day, but…
2010 09 20
USAW Movement Standard - From Oct. 1-3, CrossFitters will compete with Olympic lifters in the first CrossFit-USAW Open. What will be the hardest adjustment for CrossFitters at this judged weightlifting meet? The standardsWhile CrossFitters are comfortable with the Olympic lifts, judged standards are different from those common in most boxes.…
2010 09 17
"Trying to be number one and trying to do a task well are two different things."- Alfie Kohn---Ladies, remember Deadlifts and Dresses http://deadliftsndresses.wordpress.com/about/If you are interested, let me know!! ---Strength:Max pull ups without dropping off the bar3 rounds post total reps---WOD "Nancy"5 Rounds 400m Run15 OH Squats #95/65.
2010 09 15
2010 09 14
Do you know what Intensity is? Intensity is the KEY component to any CrossFit workout. Its hard for me to overstate its importance. Even if you think you know what intensity is... can you explain it to someone else?Coach Glassman gives an excellent answer to Intensity:---Strength:Over Head Squats5-5-5-5-5 ---WOD15-13-11-9-7-5-3-1*Deadlift #205/135*Burpees(Use…
2010 09 12
REMEMBERThe JCC is closed tomorrow, Firday 9/10---Homework WOD(not optional!)Run 5kFor time! record and post times---On a side note, Fire Academy is over! After 16 weeks I am a IFSAC certificate Fire Fighter. This is a class video from Academy, 16 weeks of work and fun all rolled into one short…
2010 09 10