Monday, October 31, 2011

Happy Halloween!!!

pictured: Crossfitters in disguise

3 rounds of:
10 Power Snatches (95/65)
100m sprint

Sunday, October 30, 2011

thoughts on running

pictured: Big Jim Murphy repping out his pullups


20 min Amrap of:
400m run
max rep pullups

For those of you who hate running you will not love doing this WOD. You may even ask why do we have you run so much when you can do it on your time away from the gym. The answer is running these 400m intervals will make you an overall faster runner and if you don't care about being a faster runner then the intensity of these intervals will increase your fitness levels - that is why you come to CrossFit right? The challenge is to keep each of your runs within 3-5 seconds of each other.

Friday, October 28, 2011


pictured: Jill Hoffman at the saturday strength class. Everyone is welcome!


4 rounds of
15 ring dips
15 knee to elbow


Jennifer makes sure she gets her chin over the bar!



5 rounds for time:
15 OHS (95/65)
400m run

Wednesday, October 26, 2011

Crossfit is fun!

Grace having fun with ball slams


5 rounds for time:

5 Deadlift 275/185
10 Burpees

Tuesday, October 25, 2011

turkish getups

Pictured: Sid pressing it out

TGU 5X5 (L/R)


7 minute AMRAP

6 pistols
1 rope climb

reminder: Harj-o-ween this friday!!!! Signups at the gym.

Monday, October 24, 2011


pictured: 5pm class does Jackie



1000m row
50 thrusters 45#
30 pullups


Saturday, October 22, 2011

New Deadlift PR for CFSJ women

pictured: Aulii Ellis lifting 305lbs yesterday on a whim after regular class. What is amazing is I am pretty sure she doesn't do any specific strength training!


AMRAP in 7 minutes

Max Reps Ground to Overhead 135/95#

Team Murph

pictured: Sheila and WOD her partner, the new girl. Justin Kress - don't know what he is doing, maybe dancing for joy after doing his first muscle-up? Way to go!!!!!


Team Murph

400X4 (whole team must do 1st 400m together)
100 pullups
200 pushups
300 squats
400m X 4 (whole team must do last 400m together)

2 person team - 1 work at a time and is rx
3 person team - 2 work at a time

Thursday, October 20, 2011


pictured: Mike Davis doing a nice high pull



5 rounds for time:
7 Squat Clean 155/105
14 KB American swing 1.5/1 pood

How did you compared to - Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB)?

WOD demo - mov

Wednesday, October 19, 2011

Having a workout buddy makes everything easier

I don't know the new girl's name but she sure has some skills!


Team tag Annie

Double unders

Tuesday, October 18, 2011

Snatch balance

pictured: Daren showing us his great form


Kb swings
deck squats
iron mikes
body row

For those of you who missed Coach V's instruction on monday, or need a review on how to do a snatch balance listen to Coach Burgener.......again

Monday, October 17, 2011

Athlete Spotlight - Julie Morici

Julie has been at Crossfit for close to 5 years. "I first became aware of CF when Tim Lyon's nephew was coming out to California from Ohio to train for MMA and Tim's brother, Mike told us to check out Crossfit SJ and we did--my first workout was fight gone bad and I was hooked...go figure!!! Feared the white board--Zombie,Linda, Mike, Rex, and Ray challenged like non other and I grew to look forward to their zest!!! Worked out side by side with Cain Velasquez, current UFC heavy weight champion of the world--favorite memory was doing star jumps with him...didn't realize who was pushing me!
Athletic history--my joy is trail running---nothing better than the freedom of running down hill!
Prior to Crossfit, I was trained by the Reebok champion aerobics instructor who was way ahead of her time in terms of weight lifting and core workouts...didn't know it at the time!
I had a major setback a couple of years ago--had a dissected carotid in my brain--lucky to be back and gaining health, so I appreciate my workout all the more!" Julie favorite saying from one of the coaches is " an athlete is someone who never gives up trying"


Ball Slam (20/16)
Box Jump (24/18)

Saturday, October 15, 2011


pictured: Shawn Gerth climbing the rope during the re-opening WOD


"Nate" with rope climbs instead of muscle ups
complete as many rounds as possible in 20 minutes of:

2 rope climbs
8 kettlebell swings

Friday, October 14, 2011

CrossFit is for everyone!

pictured: our newest member swinging the 9lb

1. CrossFit emphasizes intensity, and intensity is what creates results:
Intensity, of course, is relative, allowing everyone to train at a level appropriate to their own physical and psychological limitations. Most traditional exercise programs promote low to moderate intensity. Ever heard the myth that, to burn more fat you need to workout at a lower intensity?... this is horribly misguided information that continues to be spread even while current scientific research has found that shorter duration, higher intensity exercise is in fact better for you. Intensity is not something to be afraid of. It is the magic. It's the secret ingredient that will change your life.

2. CrossFit creates ATHLETES, not bodybuilders:
Through the emphasis of high power functional movements over low power isolation ones, you'll be training your body not to just look better, but to WORK better. The irony about that is, when you take the focus off of vanity and put it on performance, your physique responds like never before. CrossFit promotes functional exercises by emphasizing the movements which create better core strength, stamina, coordination, agility, and balance to name a few. You'll begin to focus less on trying to "look fit", and more on ACTUALLY becoming fit.

3. CrossFit workouts are competitive events:
This friendly competition motivates people like nothing else. Whether you're competing with your own previous score, or competing with a friend in class, you will be shocked how much more fun this makes working out. This is especially true if you're a former athlete who thinks he or she has lost that competitive drive. CrossFit will awaken something inside of you, and the feeling is addictive and amazing.

4. CrossFit is the new definition of fitness:
Decades, and billions of dollars later, and not one "leader" of the fitness industry has been able to define fitness, until now. CrossFit has defined fitness as "an increase in work capacity across broad time and modal domains". What this means is that the fittest people on earth should be great in everything, but specialize in nothing.

5. CrossFit is not just fitness, it's a community:
Sure, it may seem intimidating at first, but you'll quickly realize how supportive the CrossFit community is and how this is just part of the thread that binds it together. You will never have to workout alone again. Not only will you benefit from expert coaching and a huge online community to discover and share stories with, but you'll also develop relationships in the gym that truly make training fun. This encourages consistency, which is extremely difficult to find in other programs. The people in your affiliate become your teammates, and you're likely to bond quickly with anyone you meet at the bank wearing a CrossFit tee shirt. People are passionate about this for a reason, it's up to you to find out what that is.

6. CrossFit produces MEASURABLE results:
Unlike most other fitness programs, when you do CrossFit, you will have measurable and repeatable data to prove you are getting fitter. Intensity equals POWER. And power is generated by moving a load quickly. This means you can score a workout and repeat it at a later time to measure the work produced. Not only will you see and feel improvements physically, your score will demonstrate it.

7. CrossFit prepares you for ANYTHING:
CrossFit trains multiple metabolic systems, as opposed to just one like in most sports. There are three metabolic pathways that produce the energy to perform any activity: the phosphagen, glycolytic, and the oxidative systems. Most programs focus on one or two of the systems making you a specialist, but weak in the others. CrossFit trains you to become a well rounded athlete, spending time in all three time domains and improving your work capacity in any activity that you do. Soooo... the next time you encounter a bear you'll have a choice. You could either take the bear down in one swooping lash, wrestle with it until it is too fatigued to fight back, or run away from it for hours on end... phosphagen, glycolytic, oxidative.

8. CrossFit promotes long term health:
Functional movements are named as such for a reason. They make us more functional. They help us move more efficiently and prevent injuries in our everyday lives. Combined with a diet that promotes longevity and performance, you will feel better, perform better, and have more energy even as you get older. This truly is the closest thing to a fountain of youth that we have.

9. Your weaknesses can not hide from CrossFit:
The workouts will keep you honest and force you to attack your weaknesses, making you a better all around athlete. This is something that nearly everyone avoids when training on their own, which severely limits progress. In other words, don't be afraid of your weaknesses, or exercises that you "hate", face them head on with relentless determination and you will get results you never thought possible.

10. CrossFit is life-changing:
The results you see from Crossfit transfer over to other aspects of life. The confidence that it delivers will allow you to perform activities you never thought possible. Not only will you feel better physically, but most people notice changes in their performance at work, at home, and in their relationships.

Re-printed from CF Cadence


AMRAMP in 7 minutes:

2 Muscle Ups
3 Bear Complex

Thursday, October 13, 2011

Burpees over Bar

pictured: Katie O'Connor

7 rounds with a 12 minute cutoff
10 power snatch (75/45)
20 dbl unders
10 burpee over bar

How did those burpees go? Burpees over the bar not only guzzle energy, they also guzzle additional time in your workouts- especially since you aren't supposed to land facing the bar (ie spin in midair). Minimizing your height over the bar can save energy, and a fast turning second hop can help save time.

Tuesday, October 11, 2011

Catch some air!

Pictured: Coach V


Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

Compare and contrast your Fight Gone Bad scores from the 2009 Games competitors. The average score among males is 392. Pat Barber, who took fourth 2008, has the top score with 463. Chris Spealler is right on his tail with 459.

On the female side, the average is 334. In this category, the top scores belong to Games newcomers, including Christy Phillips with 445, and Sarah Dunsmore with 415.



30 Clean and Jerks for time

Sunday, October 9, 2011

Wanna a stronger back? Do deadlifts!

Pictured: Boris Fridlib

Make sure you record your time on beyond the whiteboard or in your workout log for progress tracking



Deadlift 225/155

Saturday, October 8, 2011

Friday, October 7, 2011

Wall Balls

Pictured: Can't 'cha tell? Scott Hogan and Frank Von Rassler


150 wallballs for time

9 minute cut off

Happy Birthday Sherry!

A review of the wall ball technique

Thursday, October 6, 2011

weighted pushups

or how about

10 X 10 weighted pushups

5 rounds of
10 dball half moons
10 dball tuck jumps
10 dball oh lunges

do not drop ball

Wednesday, October 5, 2011

Start 'em young!

A future CrossFitter, Luke Neff

12 minutes of:
50 Double Unders
30 sec plank
50 dbl unders
30 sec superman hold

Tuesday, October 4, 2011

Air Force Para Rescue test

CFSJ's former owner Mike Malloy is a PJ. His picture shows up on the main site every once-in-a-while in full gear in an airplane.

1.5 mile run
max strict pullups in 1 minute
max situps in 2 min
max pushups in 2 minutes
max 4-count flutter kicks in 2 minutes

note - there is a swim in the test that we obviously can't do

Monday, October 3, 2011

Bosu Squats and Push Jerk

An old but awesome tutorial on the Push Jerk performed by Sage Burgener


1 minute of each for 4 rounds:

BOSU squats
Push Jerk

Sunday, October 2, 2011

Band Assistance

Harj says "Why use the bands?"

when you can do a strict?

Band assistance is great but to get stronger you may need to do additional work. Bands help you at the bottom of the position but you have to do most of the work at the top. Try doing negatives to work on going from the top down. Do as many un-assisted pullups as you can every day, even if it is only one! For example:

Start with 10 sets of 1 Pull-up. Take as much rest between sets as you can. When 10x1 gets easy, switch to 10x2. Continue until you can do 10 sets of 5 Pull-ups.

  • 10 sets of 1 Pull-up
  • 10 sets of 2 Pull-ups
  • 10 sets of 3 Pull-ups
  • 10 sets of 4 Pull-ups
  • 10 sets of 5 Pull-ups

Once you can do 10x5 Pull-ups, you'll be able to do 10 Pull-ups on your 1st set when going all out. Remember: if you can't do 1 Pull-up, do Chin-ups using the same approach.

50 Box jumps, 10 windshield wipers 1 rope climb (65/96 every touch is one on wipers)
40 Box jumps, 20 windshield wipers 1 rope climb
30 Box jumps, 30 windshield wipers 1 rope climb
20 Box jumps, 40 windshield wipers 1 rope climb
10 Box jumps, 50 windshield wipers 1 rope climb