• 10/25/14: FranturdayToday's Workouts:
    • Strength - 20 min to find a 1RM Thruster from the ground
    • Conditioning - "Fran"
      • 21-15-9 reps for time of
        • Thruster (95#/65#)
        • Pull Ups
    • 10 min Cardio Cool Down (Jog / Row / Bike)
  • 10/24/14: New Apparel Arrives TodayNew CrossFit Jersey City Apparel will be arriving today.  There will be two women's tank tops, two men's t-shirts (with smaller sizing for any ladies wanting a t-shirt), and two sweatshirts (one lightweight and one heavier).  T-shirts and tanks are $25, and sweatshirts are $35. Today's Workout:
    • Deadlift - 3 x 5 @ 81% of 1RM
    • Conditioning - AMRAP15
      • 150m Row
      • 15 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 10 Ring Dips
    • Finisher - 300M Farmers Carry - As Heavy As Possible.
    [caption id="attachment_2877" align="alignnone" width="960"]The man, the Misra, the legend. The man, the Misra, the legend.[/caption]
  • 10/23/14: Yoursday

    Dr. Mike will be at CrossFit JC tonight from 5-7pm in 15 min appointments.  Prices are as follows:

    • $35/sessions
    • $125 for 4 sessions
    • $240 for 8 sessions
    Today is a programmed rest day at CrossFit Jersey City.  However, you can use any of today’s regularly scheduled classes to work on a skill, lift, condition, or just hang out.  Ask your coaches for help.  Work on your weaknesses and those things that you hate.  Be conscious of how much space you take up.
  • 10/22/14: One Week Down, How We Feelin’?Today's Workout:
    • Skill - EMOM10 - 1 Power Snatch + 2 OHS
    • Conditioning - 7 Rounds For Time
      • 7 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 7 American Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 7 Pull Ups (CRx = CTB)
    • Finisher - 2 x ME Handstand Hold - Rest 1 minute
  • 10/21/14: Super TuesdayToday's Workout:
    • Skill - Superset - 5 Sets - Rest 90 seconds after second movement
      • 5 Strict Toes To Bar (CRx = Wtd wtih med ball)
      • 5 Handstand Push Ups (Sx = Walk Walk or Hold - CRx = Deficit Strict)
    • "Annie" - 50-40-30-20-10 reps for time of
      • Double Unders (Sx = 3-for-1 Singles)
      • Abmat Sit Ups
    • Finisher - 75 Supermans
  • 10/20/14: Congrats GSO Competitors!Congrats to all of the JC athletes who competed in the GSO on Saturday.  You all did an amazing job, and we hope to see you back next year.  Big shout out to Sidd on his first deficit HSPU!! Today's Workout: - GSO athletes, come to the gym for some mobility and light conditioning.
    • Back Squat - 5x3 @ 93% of 3RM (20 min time cap)
    • Conditioning - For Time - 15 min Time Cap
      • 30 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 30 Pull Ups
      • 30 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 30 Burpees
      • 30 Ring Dips
      • NOTE - Scaled to 20 reps per movement if 15 minutes seems unattainable.
    • Finisher - 1 Mile Jog
    [caption id="attachment_2864" align="alignnone" width="960"]The whole JC crew. The whole JC crew.[/caption]
  • 10/19/14: Sunday UpdateSunday Update:
    • Mon - Back Squat + Chipper
    • Tue - Toes To Bar + HSPU Superset + "Annie"
    • Wed - Power Snatch + OHS Complex + Triplet
    • Thurs - Yours
    • Fri - Deadlift + Triplet
    • Sat - Thrusters + Fran
    • Sun - Open Gym
  • 10/18/14: Good luck JC CompetitorsToday is the Garden State Open at CrossFit 908.  Good luck to all of the JC peeps competing: Travis D., Matt H., Sidd M., Joe W., Christopher C., Dennis R., Big Em will be on the MIC with myself.  It's going to get a little crazy! You all should come support your local JC competitors! Today's Workout:
    • With a continuously running clock, every 4 minutes for 20 minutes complete a 400m run followed by the following exercises.
      • Rd 1 - Max Box Jumps (Sx = 20"/18")Rx = 24"/20")
      • Rd 2 - Max DB Snatch Alternating every 5 reps (Sx = 30#/20# - Rx = 40#/30#)
      • Rd 3 - Max Toes To Bar
      • Rd 4 - Max Burpees
      • Rd 5 - Max Cal Row (This can be moved to another spot if more than 10 people in a class)
  • 10/17/14: Congrats Nainesh & Ritu!GSO Competitors - You can use today as a rest day, or you can come to JC and we'll give you some light conditioning and mobility to keep you fresh for tomorrow's competition.  Make sure you are hydrating and getting some rest today.  Don't workout too hard.  Keep it to 15-20 minutes of light cardio and spend some time on your tight bits. Today's Workout:
    • Strength - Dumbbell Lunge Length of Gym  - 4Rds - Rest 2 minutes between effort. Increase weight each round.
    • Conditioning - EMOM18
      • 1st Min - 5 V-Ups + 5 Supermans (Continue this for the entire minute)
      • 2nd Min - 20 Russian Swings (Sx = 35#/26# - Rx = 53#/35#)
      • 3rd Min - 15 Hand Release Push Ups
    • Finisher - 30 Strict Pull Ups
  • 10/16/14: YoursdayToday is a programmed rest day at CrossFit Jersey City.  However, you can use any of today’s regularly scheduled classes to work on a skill, lift, condition, or just hang out.  Ask your coaches for help.  Work on your weaknesses and those things that you hate.  Be conscious of how much space you take up.
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Heidi Jones interviewing Tim Carroll prior to the 2012 CrossFit Games Open. www.trainwithheidi.com