"LEAP DAY ADVENTURES"

Choose any 'Girl' or 'Hero' workout for today's WOD.

Meghan - "Elizabeth" 16:55
Brad - "Helen" 13:03
Whitney - "Annie" 9:22
Steph - "Annie" 17:10
Zach - "Rings of Fire" 19:38
Swaygo - "Michael" 25:43
Cavanaugh - "Badger" 38:51
Jon - "Nasty Guys" 11:22

"MILLER TIME"

5 rounds of the following for time:
- 3 weighted pull ups
- 6 strict deadhang pull ups
- 9 kipping pull ups

Zach - 11:34
Ryan - 11:34
Brad - 13:54
Whitney - 13:05
Steph - 11:30
Bill - 15:07
Cavanaugh - 9:34 (20lb weight)
Whit - 6:37

"SHE'S GOT LEGS"

5 rounds of the following for time:
- 30 box jumps
- 30 squats
- 30 straight leg deadlift, 65lb/45lb

Steph - 26:33
Dr J - 18:40
Ryan - 16:55
Cavanaugh - 18:42
Brad - 20:25
Zach - 17:27

"GET UP THERE"

3 rounds of the following:
- 21 deadlifts, 135lb
- 15 burpee box jumps
- 9 HSPUs

HELLO FROM IRAQ

Aiko Ray, CFJ member/athlete, is currently deployed to Iraq. She sent us an email recently letting us know she is doing great and best wishes to everyone at CFJ! Thanks, Aiko! Take care and be safe; we're all thinking of you!

SGT Ray, FOB Warrior, Iraq

"RINGS OF FIRE"

The following for time:

- 30 ring muscle ups
- 30 ring pull ups
- 30 ring knees to elbows
- 30 ring dips
- 30 ring ab rollers
- 30 ring L-sit attempts

Ab rollers: with rings in hands, lean forward and extend arms overhead until rings, shoulders, hips and feet are in line. Contract mid-line/core and return to starting position.

"PAIN A` LA CARTE"

Pick your poison for time:
- 5K row, or
- 500 45lb thrusters, or
- 150 burpee box jumps

Becky - 30:28 burpee box jumps
Whit - 22:13 5K row
David R - 22:49 5K row

"TOMMY V"

3 rounds of the following for time:
- 400m run
- Wall Ball Shots (50-25-15 reps)
- Pull Ups (50-25-15 reps)
- Sumo Deadlift High Pulls (50-25-15 reps)

**WEIGHTED VEST OPTIONAL**
20lb ball for males/12lb females
75lb sdlhp males/32lb KB females

Whitney - 28:00
Zach - 28:51 w/ 20lb vest
Ryan - 32:12 w/ 20lb vest
Brad - 28:39
Jesse N - 28:18

"R.I.P. SOCS THOMAS J. VALENTINE"

My former Operations Chief, Tommy V as he was known, died in a tragic parachuting accident while conducting training in Arizona early Wednesday morning.

It has been a painful and sad past couple of months for me to know that several former co-workers and teammates from my last command have paid the ultimate sacrifice while serving this wonderful country of ours. I am grateful to have worked side-by-side these elite warriors and to have had the privilege to serve with them in support of the Global War on Terrorism.

My thoughts and prayers are with their families and I can only hope to live my life with the same passion, drive and commitment that they did with theirs. HOOYAH...

RIP Mark, Nate, Mike, Luis, Tommy

Read article here

"LUIS"

The following for time:
- 95lb squat clean, 50 reps
- ring dips, 50 reps
- 95lb sumo deadlift highpulls, 50 reps
- ring dips, 25 reps
- 95lb deadlift, 50 reps

Mike S - 17:19
Chris R - 19:08
Whit - 21:13

"INHALE THE RUNGS"

Utilize the 'breathing ladder' technique (from Gym Jones) for the pull ups and ball slams only:
- pull ups, pyramid from 1 rep to 10 reps then back to 1 rep
rest between 3-5 minutes then...
- ball slams, pyramid from 1 rep to 10 reps then back to 1 rep
rest between 3-5 minutes then...
- bench press (135lb for males/45lb for females) as many reps possible in 3 minutes followed immediately by...
- push ups, for as many reps possible in 2 minutes

CFJ welcomes Jesse Velasco, CF Level 1 Trainer, to the mix. We hope to see more of JV in the near future.

Steph, Jesse & Cory

Steph studying

Jesse pushing the gym away

"ALL I'VE GOT"

3 rounds of the following:
- 400m run or 500m row
- 95lb hang squat clean, 20 reps
- ring dips, 15 reps

"NATE"

As many rounds as possible in 20 minutes of the following:
- 2 muscle ups
- 4 HSPU
- 8 KB swings, 2-pood or 72lbs

Chris R - 13 rounds RX'd
Jon - 13 rounds 53lb KB

"SORE FOUR ARMS"

5 rounds of the following:

- 30 KB swings

- 20 double unders

- 10 pull ups

Thanks TJ & CrossFit East for the whoopin'

"FROZEN PIZZA"

2 minutes of each exercise w/ 30 seconds transition between stations:

- Wall Ball Shots
- Burp Ups (burpee pull-up combo)
- Gassers (cone to cone sprints)
- Farmers Carry
- Broad Jumps

then...

Tabata Push Ups

10am group

11am group

"SMOOTH IS FAST"

3 rounds of the following:
- 400m run
- 115lb deadlifts, 25 reps
- Ring pull ups, 5 reps

ERIKA MEETS CINDY

CFJ welcomes Erika! She completed 8 rounds in 10 minutes of a scaled down version of "CINDY".

- 3 jumping pull ups

- 6 push ups

- 9 squats

WELCOME

Welcome to new members of the CFJ family...

Bob, Stephanie, Peter (via North Carolina)

Danny Martinez from Virginia Beach visited us this past week and squeezed in a couple of WODs. Thanks for stopping by Danny! CAN DO!

Danny doing Joshie

Bob lifting the dead

"WHAT A JERK"

Push Jerk
3-3-3-3-3-3-3

"JOSHIE"

3 rounds of the following:
-40lb dumbbell squat snatch right arm, 21 reps
-21 L pull ups
-40lb dumbbell squat snatch left arm, 21 reps
-21 L pull ups

CrossFit Perfection

CrossFit Perfection

From Jon Gilson-Athletic Perfection

"CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.

When this is accomplished with unyielding intensity, the result is nothing short of beautiful. When we fall short of the mark, the result is horrifying at best.

Athletes often set up a false dichotomy between perfect form and intensity, assuming that as one increases the other must necessarily fall. This idea is a thinly disguised excuse for athletic complacency. Rather than revisit proper technique through low-intensity, low-excitement skill work, the athlete chooses to pursue personal records with diminished form. The unstated reason for this choice: it’s easy on the ego to put up “good” WOD times. Taking a hit to your “Fran” time in order to perform perfect thrusters is not going to move you up the records board—at least not right away—and the blow to the ego is too much to bear.

In reality, form and intensity are not mutually exclusive, but the non-linearity of their relationship leads novice athletes to the wrong conclusion. For the novice, maintaining form becomes a cruel joke as intensity increases, leading to the erroneous conclusion that the two cannot coexist. Advanced athletes believe the opposite. These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form. The advanced athlete knows that perfect form is perfect for a reason: it imparts structural advantages that poor form does not.

Take the thruster as an example. Performed poorly, the movement relies on the small muscles of the anterior shoulder to support the weight at lockout. These muscles fatigue extremely quickly, leaving the athlete with reduced capacity in short order. When the thruster is performed well, the weight is supported by the large, hard-to-fatigue muscles of the posterior chain, allowing the form-conscious athlete to continue at peak power long after his sloppy brethren have stopped to rest.

The advantages of good form are not isolated to the thruster. Clear structural advantages can be had in the majority of our movements if one chooses to pursue perfect form. Most of these advantages are based on the physics of power transmission, specifically the fact that it is easier to send power through a rigid structure than through a limp one.

Squatting provides a wonderful illustration. The squat utilizes power from the hip to propel the torso through a complete range of motion. If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move. If the spine is kept in a neutral or arched alignment and the torso is rigid, as proper form dictates, power flows freely and the load is easy to move. Nonetheless, we’ll often see novices blasting through flaccid, rounded-back squats, heedless of the power-draining effect of their substandard form.

Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.

For the CrossFitter, perfection should be non-negotiable, regardless of the near-term outcome. Progressing to the elite level—heart jackhammering, lungs bursting, and records falling—depends on it."

"BROKEN FRAN"

5 sets of 9 reps, or
9 sets of 5 reps of the following:
- barbell thrusters
- pull ups

FOR FORM/TECHNIQUE ONLY...NOT FOR TIME

REQUIREMENTS
Thrusters - stand with bar held in proper rack position; perform a front squat where the hip crease is below the knee joint while STILL maintaining lumber curve. From here, explode (thrust) back into starting position and pressing the bar overhead in frontal plane simultaneous with hip/knee extension.

Pull ups - dead hang from bar with elbows locked out. Pull with arms until AT LEAST your chin is over the bar.

If you can not perform the above with proper form, then scale load as necessary. If you still can not perform them correctly, then do not use any load. If you still can not perform them correctly, then you have no reason at all to 'time' your WOD. Your mission in life at this point is to perform the movement correctly and this might take you a lifetime. Enjoy the ride.

"TABATA YO MOMMA"

8 intervals of 20 seconds of work followed by 10 seconds of rest for the following:

- row (total calories burned for score)

- push ups

- sit ups

- squats

Colleen - 317

Swaygo - 418

Cory - 366

Cavanaugh - 367

Teresa - 274

Whit - 361

"CFHQ WOD 31JAN08"

3 rounds of the following for time:

- 225lb deadlift, 15 reps

- HSPU, 15 reps

- pull ups, 15 reps

- 95lb thrusters, 15 reps

Chris R - 15:56

"DIRTY 30"

The following exercises from beginning to end for time:
-30 pull ups
-30 back extensions
-30 KB swings, 35lbs
-30 box jumps, 26"
-30 deadlifts, 135lbs
-30 ring dips
-30 double unders
-30 ball slams, 20lbs
-30 broad jumps, 30"

Zach - 9:54!
Chris R - 10:46

Mike - 11:56
Swaygo - 12:36
Whit - 14:12

Jon - 15:01

Derek - 16:24

Meghan - 21:05
Will - 22:27
Bill - 27:55
Kibbee - 28:19