Welcome cfsj'ers

I want to take this time to give a congratulations and a welcome to the latest group of elements grads. You will start seeing some of them around as early as Friday morning. Please introduce yourselves and make them feel welcome.

5x3 pwr snatch + ohs @ 65%

WOD
21-15-9
Deadlifts (225/155)
Dips (ring or bar)
Toes to Bars

Teamwork

So, on the 16th we'll have a few of the other Crossfit boxes come out for a team throwdown. That means we'll start putting together our teams in the next week. On the 9th of July, at 11 am we'll do a team WOD run through. Either come with a group of two guys and two girls or come solo and we'll try to get you hooked up with a team. Email me with any questions. Lance@crossfitsj.com.

WOD
20 min AMRAP
10 front squats (115/75)
10 push ups
10 pull ups
10 kb swings (32/20kg)
10 shpdl (32/20kg)

That WOD was ridiculous

So then what was the point? Endurance wods, while overall being less beneficial to your fitness (case in point; marathoners don't train by running marathons) can lend itself to some fairly big gains. Primarily, mental toughness is increased by sticking with a WOD like today's. Think of it, how long will Fran really seem the next time?

WOD

800 m run
100 squats
50 burpees
100 kb swings (44/26)
50 Dballs (20/16)
800 m run
100 squats
50 burpees
100 kb swings (44/26)
50 Dballs (20/16)
800 m run

Overhead Squats are Hard and Other Unnecessary Reminders

So, if today wasn't enough of a reminder, keeping a weighted bar overhead while repping out flawless squats is not as easy as I make it sound. This should be a reminder that there are still some basics that we need to work on and perfect. For those that want to go beyond the basics, we will be working on some of the more advanced skills on Thursday. Please remember that there will be two 7 PM classes that night. One will be the daily WOD class and the other will be an instructional class on CF skills. Also, there will be a team run through on the 9th of July. This is open to all and will be held at 11 AM.


WOD

21-15-9
OHS (95/65)
Pull ups

Only Three Weeks to the Grand Re-Opening

And there will be a throwdown. The specifics of the WOD(s) will not be released until the day of the event, but I can tell you that there will be some real competition. Already, Moxie, Silicon Valley and Lifeworx have all committed teams to compete against us. So how are we going to decide our teams? Starting this Thursday at 7 PM, we will be offering a competition skills class. This trial class will focus on the skills that have shown to be the most problematic in the comps. It will not be a WOD or lifting class (so either treat this as your rest day, or do your WOD earlier.) This will be an instructional/evaluative class that will eventually send you off with things to work on in your warm up and cool down time. Attendance in this class is not mandatory to try out for the team.

Then on Saturday, July 9th we will be holding an intra-gym team competitions at 11 am. Come with a team in place or show up for some pick up action. The top teams will them compete against the visitors on the 16th. Stay tuned for more info on the Grand Re-opening.

WOD
75 deadlifts (3/4 bodyweight)
25 burpees
50 deadlifts
50 burpess
25 deadlifts
75 burpees

Good luck Ricky

Congratulations to Cfsj'er Rickey (6am classes.). He is getting married this weekend. I wish I had a good pic, but Marnel botched the flicker account. (I never take blame for anything.). Good luck Rickey.

WOD
21-18-15-12-9-6-3
pwr cleans (65/95/115)
200 m sprint between each round

It's not 7 day a week programming (recovery)

I know there is this weird obsession with Crossfit workouts and not wanting to miss any, but even though we run WODs 7 days a week, we don't expect people to hit much more than 5 days a week, which is why you might notice every once in a while there is a double up of similar movements over a couple of days. This is also why you need to manage your recovery. Take rest days. You'll get a good workout tomorrow (and skipping that 6th day in a row will allow you to let the muscle rebuild.)

WOD
5 rds
30 pwr snatches (65/45)
30 wallballs (20/16)