CFJ IN CANADA

Whit "chillin" in Oh Canada representing CFJ well...Happy New Year Whit and have a safe return!

"1500 PROOF"

Team effort for time (1500 total reps):

100 pull ups

200 suitcase deadlift

300 push press

400 sledgehammers

500 jump rope (200 double unders / 300 singles)

Doc Kyle & Swaygo - 46:56

Jason & Cavanaugh - 48:01

Jon & Tom - 54:53

Meghan & Dionne - 56:44

Meghan double unders

Tom slamming it home

Jon fierce w/ intent

Swaygo dip drive press

Neon Dionne hanging around

"OXY-MORON"

For time:

50 wall ball shots

50 push ups

400m run

40 wall ball shots

40 push ups

400m run

30 wall ball shots

30 push ups

400m run

20 wall ball shots

20 push ups

400m run

10 wall ball shots

10 push ups

400m run

Tom - 22:54 (20lb ball)

Chris - 24:05 (25lb ball)

Jon - 25:58 (16lb ball)

Cavanaugh - 27:16 (20lb ball)

Jason - 28:02 (18lb ball)

Meghan - 32:56 (12lb ball)

Swaygo - 33:42 (20lb ball)

Aiko - 34:55 (12lb ball)

FIFTEEN

5 minutes - row for distance

5 minutes - tire jumps max reps

5 minutes - rope climb max reps

Cavanaugh - 1265m / ? jumps / 12 climbs

Zach - 1430m / 68 jumps / 18 climbs

Sherry - 1165m / 27 jumps / 52 climbs (jumping pull-ups on rope)

"BARBARA"

5 rounds for time:

- 20 pull ups

- 30 push ups

- 40 sit ups

- 50 squats

Rest 3 minutes between rounds.  Post times for each round.

Chris kipping the world away

Zach & Meghan pulling while Kyle awaits his turn

30 push ups...

Meghan body curling

Amber hatching

JESUS CHRIST

"Happy Birthday Jesus"

30-25-20-15-10 of the following for time:

- 20lb ball squat (wall ball hold/rack position)

- pull ups

Chris - 5:46

Coach Cooper - 5:56

Coach Ray - 7:40

Jon - 8:56

Meghan - 11:22 (16lb ball squats)

GRAND OPENING

Trainers: (l-r) Faith, Coach Ray, Coach Cooper, Alan, Chris & Mike

Yu racking to press

Meghan pulling high

Coach Ray down to his bare necessities

Teresa extending the press

Tim pulling high @ full extension

Tom extended @ the top

Jon drive & pull

Ready for lift off

EARN YOUR SCARS

How do you know if you're doing something right? What is the price of hard work? What does a sense of accomplishment feel like?

Here is what 500 reps of sledgehammers will get you...courtesy of Mike.

Coach D did the following WOD for time:

 - Power clean bodyweight, 10 reps

 - 500m row

 - Power clean bodyweight, 7 reps

 - 500m row

 - Power clean bodyweight, 5 reps

 - 500m row

 - Power clean bodyweight, 3 reps

14:50

RUN OR ROW

Run 5K or Row 5K for time...

Can it get any more simplified than this? Get off your ass and move!

Çhris - 20:38 5K row

Meghan - 25:39 5K row

"BADGER"

3 rounds for time:

- 95lb squat clean, 30 reps

- 30 pull ups

- 800m run

This is CFHQ's new 'hero' WOD. It is named in honor of Special Warfare Operator Chief Mark "Badger" Carter, who was killed in action last week in Iraq. See 14DEC07 post below for more info.

Chris - 29:41 rx'd
Jon - 32:37 rx'd
Meghan - 65lb squat cleans/jumping pull ups 47:51

Kyle - 28:30 rx'd

David R - 38:50 (rx'd 1st & 2nd rnd, 75lbs 3rd rnd)

Cavanaugh - 47:00 rx'd

FRAN WITH A BOX

21-15-9 of the following for time:

- 75lb thrusters

- pull ups

- box jumps

Chris - 4:44 Rx'd

Kyle - 5:10 Rx'd

Jon - 6:34 Rx'd

Derek - 7:17 Rx'd

Teresa - 8:08 (55lb thrusters)

Bill - 10:05 (70lb thrusters)

Amber - 10:14 (45lb thrusters)

Swaygo - 10:36 Rx'd

Meghan - 11:26 (45lb thrusters)

ZERCHER, DIPS & PULL-UPS

For time:

Ring dips 10,9,8,7,6,5,4,3,2,1

Pull-ups  1,2,3,4,5,6,7,8,9,10

We 'played' around with the Zercher water pipe yesterday and was immediately humbled by its existence. Stabilization? Core strength? Balance? Agility? Coordination? It has it all...

CrossFit @ the Academy

Today's WOD will be a team effort held at the Criminal Justice Center, FCCJ North Campus with CrossFit East head coach TJ Cooper. Come one, come all!

R.I.P. SOC (SEAL) MARK CARTER

I just received word that a former co-worker of mine, Mark Carter, was killed in action in Iraq 2 days ago. He was attached to a team that I directly supported while stationed at my last command. "Badger" as he was called, excelled as an operator but what set him apart from his peers was that he was genuine and real to everyone, no matter background, job description, it didn't matter...Mark treated everyone with respect and humility. You will be missed brother. My heart and prayers are with your family and loved ones at this time. HOOYAH...

Read article here

KICK IN THE NUTS

10-9-8-7-6-5-4-3-2-1 reps of the following for time:

- Mofos 95lbs
- KTE (knees to elbows)
- Pull ups

*A mofo is a hang squat clean to alternating lunges to push jerk to overhead squat...all that equals 1 rep.

Kyle - 41:09
Zach - 41:53

Whit was unable to participate in the Mofo WOD due to severe DOMS in his entire back region. He did the following instead:
10-9-8-7-6-5-4-3-2-1

- Bench 95lbs
- KTE
- Wall ball shots, 20lbs

11:53

He then rowed until Kyle & Zach finished the Mofo WOD...total distance rowed - 6000m. Awesome Whit...have a safe trip to CO!

Kyle jerking the push

Zach lunging

Whit rolling

"Angie"

For time:

-100 pull ups

-100 push ups

-100 sit ups

-100 squats

Kyle - 15:55

Zach - 15:45

Whit - 16:32

Swaygo - 18:22

Jason - 18:30

CFJ welcomes Chris "Swaygo" and Jason! They both had their first CF workout and blazed through Angie in under 20 minutes. Awesome effort fellas! Hope to see you two soon.

Welcome home to Tim Bierbach, Colleen's husband. They both came in tonight and warped their way through the following for 5 rounds:

-Deadlift, 15 reps (Tim 135lbs, Colleen 65lbs)

-400m run

-30 sit ups

Tim - 21:19 RX'd

Colleen - 18:29

Chipper

3 rounds of the following Chipper:

-30 Sledgehammers (Wall Balls for females)

-25 Heavy rope jump-rope

-20 Ball Slams 25lb (16lb for females)

-15 KB swings 53lb (35lb for females)

-10 Thrusters 95lb (45lb for females)

-5 Deadlift 185lb (95lb for females)

Post times for each round.  Rest as needed between rounds.

TABATA

Tabata "Crush This"

8 intervals of each exercise, where 1 interval consists of 20 seconds of work followed by 10 seconds of rest:

-squats

-box jumps

-sit ups

-push ups

-pull ups

13 individuals cosisting of Jacksonville University ROTC cadets, US Navy Rescue Swimmers and CFJ regulars put themselves thru hard work and camaraderie. Awesome job everyone!

CFJ welcomes Dionne! She had her first ever CF workout and put out 110%...we hope to see you soon, D!

Another milestone achieved!

Mike "Whit" Whitner did his first ever muscle-up yesterday! He then accomplished two in a row! Not only that, Whit did two WOD's yesterday (which we highly do not recommend...don't try it at home and parental guidance is advised lol). Awesome bro!

CFHQ WOD

5 rounds for time:

-400m run

-75lb sumo deadlift high pull, 21 reps

-75lb thrusters, 21 reps

kyle - 23:32

zach - 25:30

amber - 22:15 (35lb kb sdlhp/30lb db thrusters)

Teresa and Colleen both did a separate WOD due to physical ailments:
50/40/30/20/10 of double unders and sit-ups (Teresa added ring pull-ups!)

pre workout shot

thrusting away

teresa modified ring pull ups

zach bottom of thruster

post workout shot

"Windy Cindy"

In 20 minutes, do as many rounds as possible of the following exercises:

• 5 pull ups
• 10 ring push ups
• 15 jump squats

Post rounds for score.

CFJ welcomes Bill to the pack! He had his first CF workout and did an awesome job. We hope to see him again soon...

Meghan achieves 1st goal!

Meghan gets her 1st ever kipping pull-up! Here's the proof to show for it...

Sunday CFJ Group

Post WOD group photo: standing (l-r) Amber, Meghan, Whit, Karla, Chris & Teresa...kneeling (l-r) Jon, Mike, Cory & CFJ's mascot - Nietzsche.

ONE WEEK AWAY...

Welcome everybody to CFJ's website. Here you will find all the info, news and events related to our gym...YOUR gym! We are approximately one week from being 'official' and operating as a CrossFit affiliate.

A newsletter will be sent out within the next week, detailing everything you need to know but were afraid to ask. Pass the word and submit your contact info i.e. phone/email in order to keep abreast of what's happening at CFJ.

Many thanks to those who have supported us from our very beginnings...you know who you are! Without your continued support we would not be here today. Kudos to you...TRAIN HARD & TRAIN SMART!