Jungle Cat CrossFit competition "Gator Bait"

WOD "Gator Bait" Courtesy of 362nd MRBC........


AFAP (as fast as possible)


10 burpee/pull-ups
10 KB swings 45lbs
10 tire flips (5 down & 5 back) 
10 toes to bar
10 air squats w/ruck
ruck run/walk 1/2 mile out and back (1mi total)


Repeat a full 2nd set as described above, then finish with 



10 burpee/pull-ups
10 KB swings 45lbs
10 tire flips (5 down & 5 back) 
10 toes to bar

Jungle Cat CrossFit competition Tues 17 July 2012

Stay tuned for WOD breakdown....promises to be fun!

Jungle Cat Crossfit Workout 13JUL2012

As our lives move forward without Mike, we follow his lead to

“Do Justice, Walk Humbly, and Love Greatly.”

Biggest Loser Contestant Goes CrossFit

When 25-year-old Courtney Rainville first heard of CrossFit through her sister and brother-in-law, she wasn’t interested. At 270 lb., she had one goal: getting on The Biggest Loser.

“I remember sitting in the room with other contestants … and thinking, ‘OK, this is the first day of the rest of my life. I’m no longer going to be that obese girl who’s ashamed to look at herself in the mirror or just ashamed to be, basically, alive.”

But after five weeks on the show, she was cut. At that point, she went back to see Jason Speck, owner of CrossFit Forever Strong in Chandler, Ariz.

The transition wasn’t easy.

“When I came to CrossFit, it was completely changing my mind of how I thought of things,” she explains. “I had to basically swallow my pride and listen.”

Today, Rainville is one of CrossFit Forever Strong’s top women and frequently finishes at the top of the leaderboard.

“It was when I came to CrossFit I realized how strong I could be as an individual,” she says, “and how I didn’t need a TV show to make me a better person.”

11th Engineers take on Crossfit

Tues 10 July WOD 80s Baby Ladder

Warm up/Skill Tech:
1K row
10 KB swings
25 Air squats

WOD AFAP:

80 Burpees
70 Butterfly sit-ups
60 Push-ups
50 KB swings
40 Wall ball w/20lb ball
30 Pull-ups
20 Box jumps 30in box
10 Thrusters 95lbs

Tabata sprints x 2 intervals (20 sec work, 10sec rest)

Coaching the Positive

To coach the positive, coaches must understand two things:

1. Learning takes place when good behavior is rewarded versus bad behavior criticized.

2. The criticism sandwich.

“We’re trying to ignite the flame in each one of our members,” says Ben Bergeron, co-owner and head coach at CrossFit New England, as he addresses a group of affiliate owners. “Ignite the spark. It is the job and it is the responsibility of your coaches to get your members interested in CrossFit.”

It’s simple: if members aren’t excited about CrossFit, they’ll never learn it. If new members come in and you over-coach them, point out what they’re doing wrong and they’re intimidated, they likely won’t stick with it, Bergeron explains.

“Encourage with enthusiasm,” he says. “That’s your job, and it’s the responsibility of the coach.”

The criticism sandwich is the opposite of what Bergeron calls the No-Rep Nazi.

“When you’re saying, ‘No rep,’ you’re saying, ‘I’m not going to coach you.’”

Instead, compliment what the athlete is doing correctly, followed by what he needs to do right next time, and then give another compliment.

Bergeron says: “It’s a small critique that goes a long way.”

Video by Again Faster.

5min 36sec