Friday 01 June WOD

Warm up:

400m run
10 Pull-ups
15 Butterfly Sit-ups

WOD:

21-15-9 Thrusters
500m row each round
21-15-9 Toes to bar

Example of a Thruster:

http://www.youtube.com/watch?v=4OhqIGYqELk

Wed 30 May WOD

Warm up: (Skill work) focus on technique
Agility based movements 10-15 mins
1 mile run @ 75% of 2mi time
x5 Front squats
x25 push-ups
x10 pull-ups

Rest 5mins

21-15-9 reps for time of:
95/65lb Front squat
Burpees
Pull-ups

Post time to comments.

Tuesday 29 May WOD

Run 10k
Death by burpee to pull-up for 10 mins (perform 1 burpee to pull-up each min for 10 mins, 1st min x1, 2nd min x2 and so on for 10 mins)

Memorial Day Hero WOD

Choose your favorite Hero WOD and get after it. Post WOD and results to comments.

"Not without a purpose, not without a fight"

JC CrossFit!!

Wed 23 May WOD

WOD:
8min AMRAP w/weighted vest 50/35lbs

5 Thrusters 95/65lbs
5 Bar facing burpees
5 Box jumps 18/12in box

Tuesday May 22 WOD

Warm up:

400m run
25 Push-ups
25 Squats

WOD:

10 rounds of:
3 Deadlifts (Body Weight)
6 Handstand Push-ups
9 Wall Ball (20/14)

Pictures from the Jungle Cat WOD

JC 11 WOD validation times

CPT Cav -18:05
SPC Barnes - 19:07
2LT Chesaniuk - 20:56
SSG Durfey - 22:19
LTC Hussin -22:45
SGT Hernandez - 23:16
Cortez - 23:20
2LT Lamond - 23:45
*CPT Baker - 25:03 (300lb tire)
2LT Kibe - 25:29
SGT Coleman - 25:30
2LT Belisle - 25:40
MAJ Smith - 26:07
Rich - 26:12
SSG Charles - 26:54

Good work team!!

Jungle Cat WOD validation 18 May

Jungle Cat's will be out to validate our proposed BN WOD tomorrow. This WOD represents the 11th Engineer BN and is made up of 11 different exercises that will be performed in variations of 11. This WOD isn't meant to be easy and it's guaranteed to bring a little joy to your world.....Routine is enemy, we train & prepare for the unknown!


Jungle Cats Forward!!

Jungle Cat WOD

1 rd for time (AFAP) as fast as possible
All exercises are performed with IBA and sappi plates

1. .5 mile run
2. 11 Goblet squats (KB at chest level)
3. Walking lunge w/KB at chest level, 11yds down/back
4. 11 KB swings 45/40/35lbs
5. 11 shuttle sprints (down =1 & back=1, so down/back (back pedal) will be 2 sprints)
6. 11 KB facing hand release burpees
7. 11 plyo push-ups
8. Bear crawl 11yds down/back
9. Long jump burpees 11yds down/back
10. 11 tire flips (flip tire then jump in and over then flip back, ea flip =1 rep)
11. .6 mile run

Exercise examples posted below or simply search You Tube for the movement and watch the video!!  

Plyo Push Ups on a Medicine ball

The KB variation of this exercise will be performed with the KB laying flat on it's side.

Bar Facing Burpees

Kettle bell facing burpee is the same exercise except you are jumping over a KB and facing it to go into your burpee.

Goblet Squat explained

Jungle Cat CrossFit seminar 15-16 May on EN Field

Jungle Cat's receiving instruction and getting after WODs during CrossFit seminar!!

Push Up Cues

http://www.70sbig.com/blog/2012/01/push-up-cues/

Tues 15 May TM WOD

Warm up: (SGT Durfey/2LT Belisle)

25 Squats, 200m run, 10 pull-ups, 200m run, 25 push-ups

WOD: 7rds for time (AFAP) (2LT Lamond/SSG Ruiz)

100m sprint

20 Burpees/ tm member

100m sprint

30 Air squats/ tm member

***each TM member runs together & must remain within one arms length of teammate***

Again Faster- Kettle Bell Swings

The kettlebell is a tool that offers the athlete a wide number of movements, almost all of which start with the two-handed swing. Get familiar with it here with Again Faster owner and CrossFit Level One trainer Jon Gilson.

 Source: https://www.againfaster.com/en/blog/2011/12/05/kettlebell-swings/

Mon 14 May WOD

Warm up

Agility based warm-ups 10-15mins to include hip opening exercises
Skill- minimum 10 sit-ups, 5 dead hang pull-ups & 10 push ups
Run 400m @8-9min mile pace

WOD: AFAP (as fast as possible)

2 mile run
then.......
50 butterfly sit-ups 
50 toes to bar
50 burpees


Post time to comments! 

CrossFit Knees to Elbows demo

CrossFit Push Press

Fri 11 May WOD

Warm up

Run 1 mile @ 8min/mile or Row 2k

Skill technique:

x10 push press (empty bar or PVC pipe)

x25 air squats

x15 Wall ball shots

x10 pull-ups

WOD:

14 min AMRAP (As many rounds as possible)

8 Push Press 115/75#

8 Wall Balls 20lbs

8 Knees To Elbows

CrossFit PT by Greg Glassman

                                                CrossFit PT by Greg Glassman

One glaring advantage with the adoption of CrossFit PT is improved fitness – dramatically improved fitness, but what is singularly unique about our program is the manner in which the improved fitness has been demonstrated. CrossFit PT has been measured against other PT programs by testing its adherent’s performance against the testing standards of the program it replaced! At first this may not seem significant but testing of traditional PT trained athletes against CrossFit-like demands produces more DNF’s on test day than above average performances.

One striking and important example of this is running. CrossFit programming calls for infrequent long distance runs and frequent sprints of 400 meters. Repeatedly, CrossFit has produced better long distance running times in head to head comparisons with programs where distance running is a staple. Better running times at less than 1/3 the volume has been the trend.

Constantly varied programming built from functional exercises executed at high intensity is the key to CrossFit’s physiological advantage. Our distillation of load, range of motion, exercise, power, work, line of action, flexibility, speed, and all pertinent metabolics to a single value – usually time, has conferred other less expected benefits as well.

Greg Glassman is the founder (with Lauren Glassman) of CrossFit, Inc. and CrossFit Santa Cruz and is the publisher of the CrossFit Journal. He is a former competitive gymnast and has been a fitness trainer and conditioning coach since the early 1980s.
With CrossFit PT every workout provides a useful data point. We collect relative and absolute performance measures every single workout. Measurement is important and no PT program we know of offers as many opportunities for metrics as CrossFit. The information that can be mined from an individual’s, team’s, or company’s performance is incredible, invaluable, and generally not available with traditional PT.
Distillation of every workout to a single value turns PT into sport. Relative and absolute measures readily convert to “points”, and “men will die for points”. Colonel Jeff Cooper observed in “Principles of Personal Defense” that, “fear of sporting failure is usually greater than the fear of death.” We routinely watch warriors push themselves harder for a “win” or “placing” than any coach would ever consider wise or prudent to push the athlete. Our scoreboards (whiteboards) inspire each round of competitors to ask, “What are we doing today?” “Who did what?” and then internally, “What do I have to do to take it?”

Our police academy graduates ask to come back for PT after graduation and soldiers ask for PT on weekends. CrossFit is fun, the kind of fun that can boost morale and save lives - Army Captain Michael Perry offered among the benefits of his men’s first 5 months of CrossFit that, “first and most importantly lifelong friendships forged from extreme physical and mental challenges. Rarely does a day go by without laughter and agony which must be the recipe for strong camaraderie.”

One surprising result of the deliberate and public performance ranking for each workout has been the motivation and acceleration of improvement of those less physically capable by temperament, training, or natural limitation. Ranking has seemingly done more for bottom performers than top performers.

Our reliance on functional movements, including many presumed too complex or technical for mass application, has returned skill to PT. Over the past 60 years traditional PT has been flensed of nearly all skill elements that train for coordination, accuracy, agility, and balance. The costs here are enormous and extend to losses in speed and power as well producing an athlete generally less capable of dealing with variances and vagaries of opponents, movement, and terrain.

The skill elements included in CrossFit PT further the sense of sport that so motivates men. CrossFit PT feels like sport; traditional PT at even lower intensities feels like punishment.
Our use of functional movements has also reduced the chronic overuse injuries that plague traditional PT program participants. Injuries to the back and knees, shin splints, and other “sick day” maladies have been greatly reduced with implementation of CrossFit.

Finally, the intensity of our workouts was designed with the sole objective of maximizing adaptation. One critical side benefit has been a dramatic reduction in PT training time while greatly improving the payout.
Where tested, CrossFit PT has been shown to be a dramatic improvement to traditional PT in these regards:
• Efficacy
• Time required
• Safety
• Fun
• Motivation
• Testing/metrics
• Psychological demands
• Battlefield/street engagementRising popularity of CrossFit within military and law enforcement circles has led to sufficient institutional and group adoption of our program to draw important lessons on the differences between traditional military PT and CrossFit PT. Some of the differences were wholly expected others were less expected but no less significant.

CrossFit Endurance Why Pose run

Thruster Demo

 Thruster

Tuesday 8 May WOD

Warm up:

1 mile run -8 mins 

Skill development-15-20 mins

5rds for time

10 Thrusters 55/35lbs 

400m run 

Post time to comments

Free Saturday WOD @ CF Inception

‎Saturday 5 May free morning WOD will be held in Up Town Columbus right across the street from Big Dog Running Co. This is open to the public so bring friends and family and get a taste of CrossFit!! 9am see you there!

The Iron by Henry Rollins

For a good read, check out this article.

The Iron by Henry Rollins