• 03/02/15: Nutrition Challenge is Over!ANNOUNCEMENTS
    • Congratulations to everyone who participated in this Nutrition Challenge.  Make sure to update your spreadsheets with your point totals.  Also, don't forget to record your ending weight.  Email lisa@crossfitjerseycity.org with all of your details.
    • Please submit your 15.1 Open scores by 8PM tonight.  A few notes about this week's scoring: Women's 15kg bars count as 35, not 33# for the open.  Also, you should enter your body weight - if there is a tie at the same clean & jerk weight, lighter athletes will rank above heavier athletes.
    • Today is the last day to preorder the "I did the 2015 Open at CFJC" tees.  Please e-mail tim@crossfitjerseycity.org to order yours (include size and style - men's tee or women's tank).
      Today's Workout:
    • Strength - 3 x 10 Front Squat - 70% of 1RM
    • Conditioning - For Time
      • Burpees (Sx = 60 / Rx = 80 / CRx = 100
      • ***At the top of every minute complete 5 Dumbbell Thrusters (Sx = 30#/20# / Rx = 40#/30#)
    • Finisher - Banded Shoulder Stretches + Lax Ball Rear Delts / Tri-ceps
  • 03/01/15: Sunday UpdateThis week @ JC:
    • Mon - Front Squat + Couplet
    • Tue - Quadruplet
    • Wed - Skill is Kipping (TTB and Pull Up) + Couplet
    • Thurs - Yours
    • Fri - TBD
    • Sat - Open WOD 15.2
    • Sun - Open Gym
  • 02/28/15: Open WOD 15.1Today's Workout: 8:30am Class
    • Strength - Work to a 1RM Clean & Jerk
    • Conditioning - AMRAP9
      • 15 Abmat Sit Ups
      • 10 Deadlifts (Sx = 75#/55# / Rx = 115#/75#)
      • 5 Power Snatch (Same)
    • Finisher - 8 rds alternating between :20 on Hollow Hold / :10 off / :20 on Superman Hold / :10 off - (4 rds of each)
    Workout 15.1 - 9:30am Class & 10:30am Class (If possible, please help judge and cheer.  The earlier and longer you can stay, the better).
    • 15.1 - AMRAP9
      • 15 TTB
      • 10 Deadlifts (115#/75#)
      • 5 Snatch (115#/75#)
    • 15.1 A - From 9min - 15 min establish a 1RM Clean & Jerk
    Below are the proposed tank-top and tee-shirt for those of you who are doing the open at CFJC.  We are taking pre-orders now.  $25 each.  Email Tim@CrossFitJerseyCity.org if you are interested.  The orders will be placed Monday. [caption id="attachment_3311" align="alignnone" width="1000"]CFJC Open Tee CFJC Open Tee[/caption]
  • 02/27/15: Open Workout 15.1 is AnnouncedThe CrossFit Open Workout 15.1 has been announced.  Please click on the link to see all the details of the workout.  For RX Men & Women it is the following
    • 15.1 - 0:00 - 9:00 - AMRAP
      • 15 TTB
      • 10 Deadlift (115#/75#)
      • 5 Snatch (115#/75#)
    • 15.1 A - 9:01 - 15:00 - Establish a 1-Rep Max Clean & Jerk
    Sooooooo, what we have here is a lot of pulling.  Your grip will be the biggest issue in this workout.  My recommendation is to break up your toes to bar early and often.  Don't be a hero hanging on for more than you can handle.  Above all else, be safe!  If you do not know your 1-rep max clean and jerk, you will have time during warm up to work on it. Also, we are working on getting mock-ups for t-shirts for those who complete the open at CFJC.  Is anyone interested?  If so, post to the blog.  More details to come in the next day. Today's Workout:
    • Conditioning - 10RFT
      • 20 Double Unders (Sx = 40 Single Unders)
      • 10 Wall Balls (Sx = 14#/10# / Rx = 20#/14#)
    • Mobility - 20 min - Focus on opening your hips and shoulders.  Choose the areas of your body that you know you need work.  If you are feeling tight in your back, hips, shoulders talk to you coach and ask for help.  If you are skipping self-maintenance you are doing more harm than good.
  • 02/26/15: 2015 CrossFit Open Workout 15.1 Announced Tonight @ 8PMWith the CrossFit Open fast approaching we wanted to let everyone know that there will be both an RX and Scaled division for the 2015 CrossFit Open.  It is only $20 to sign up for the five-workouts, and each week you will be able to choose whether you want to do the workout Rx’d or scaled.  I think it is a great idea for as many people to sign up as possible.  It is truly some of the best times in the gym.  The first workout will be release on Thursday @ 8pm.  There will be a viewing party at the gym.  Sign Up Here.   Today is Thursday Yoursday.  It is a programmed rest day for those of you who are following our scheduled workouts M-W, F-Sa.  You can use any of today’s scheduled classes to come in and do active recovery, or if you have missed any of this weeks workouts you can make them up today.  Also, feel free to use your class time to work on a new skill or continue to build strength through lifting and strict body weight movements.  Ask your coaches for help.  Enjoy the day!
  • 02/25/15: CF Open – Rx and Scaled OptionsWith the CrossFit Open fast approaching we wanted to let everyone know that there will be both an RX and Scaled division for the 2015 CrossFit Open.  It is only $20 to sign up for the five-workouts, and each week you will be able to choose whether you want to do the workout Rx'd or scaled.  I think it is a great idea for as many people to sign up as possible.  It is truly some of the best times in the gym.  The first workout will be release on Thursday @ 8pm.  There will be a viewing party at the gym.  Sign Up Here.   Today's Workout:
    • AMRAP8 -
      • 25 Air Squats
      • 20 Kettlebell Swings (Sx = 35#/26# / Rx = 53#/35#)
      • 15 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 10 Toes To Bar
    • Rest 3 min
    • AMRAP8 -
      • 10 Toes To Bar
      • 15 Box Jumps (Same)
      • 20 Kettlebell Swings (Same)
      • 25 Air Squats
    • Finisher - 8 x :20 on / :10 Ring Rows
  • 02/24:15: NC Day #23Today's Workout:
    • Strength - 5 x 8 Strict Pull Ups (As Challenging as possible)
    • Conditioning - For Time
      • Buy In - 1,000M Row
      • 3 Rds
        • 10 Strict HSPU (Sx = DB Strict Press / CRx = Deficit)
        • 20 Burpees
      • Cash Out - 150 Double Unders (Sx = 3-for-1 Singles)
    • Finisher - 2 Rds - 1 Min Hollow Hold + 20 Superman
  • 02/23/15: The 2015 CrossFit OpenThe 2015 CrossFit Open starts this week.  The first workout (15.1) will be released on Thursday night @ 8pm.  We will then be completing the workout as a gym on Saturday during the 9:30am and 10:30am classes.  During the 8:30am class we will be completing some variation of the open workout to keep programming similar.  For those not doing the Open, you can still come to the 9:30am or 10:30am class and complete the workout of the day.  You don't have to be judged.  The only thing is you may have to wait to jump into a heat seeing as we will have a lot of people at the gym at once.  We can definitely accommodate though.  We encourage you all to sign up for the Open.  As nerve-racking and daunting as it is, it is a rewarding experience to really challenge yourself.  Give it a shot!  Sign Up Here. Today's Workout:
    • Strength -EMOM10 -  1 Deadlift + 1 Hang Power Clean + 1 Hang Clean
    • Conditioning - AMRAP12 -
      • 20 Dumbbell Goblet Lunges - One Dumbbell (Sx = 30#/20# - Rx = 40#/30# - CRx = 60#+/40#+)
      • 20 Dumbbell Snatch (Same - Alternating)
      • 20 V-Ups
    • Finisher - 3 x 12 Lateral Raises (Light weight)
  • 02/22/15: Sunday UpdateThe week ahead:
    • Mon - DL+HPC+HC Complex / triplet
    • Tue -  Pull Ups + Chipperesque
    • Wed - AMRAPss
    • Thurs - Open Gym
    • Fri - TBD - Depends on what the Open workout is since we will be doing that on Saturday.
    • Sat - Open WOD 15.1 (Or some variation for those not doing the Open)
    • Sun - Open Gym
  • 02/21/15: Saturday Schedules During the OpenHello All, With the 2015 CrossFit Open starting next Thursday, we will be changing our Saturday schedules a bit for the next 5-weeks.  We will still have our 8:30am/9:30am/10:30am time slots, but they will be slightly different.  8:30am will be a regular workout of the day that will mirror what the CrossFit Open work is for that week.  There will be no judging at this class.  For those competing in the Open, the 9:30am/10:30am time slots are for you.  As always, we will be running several heats over the course of those two hours.  We need help from people for judging and cheering.  It is a really fun day at the gym, and we encourage everyone, even if you are not signed up for the Open, to come hang out on Saturday and join in on the fun. Email Tim@CrossFitJerseyCity.org if you have any questions, and don't forget to sign up for the Open!  If anyone is interested in coming out to CrossFit 908 for any/alll of the CF Open workouts, you are more than welcome to!  The more the merrier. Today's Workout:
    • Partner WOD - Complete the Following For Time - 30 min time cap
      • 100 Wall Balls Over The Pull Up Bar (If this is not possible, alternate traditional wall balls as needed - Sx = 14#/10# / Rx = 20#/14# / CRx = 35#/25#)
      • 100 Med Ball Sit Ups passing the ball at the top of every rep
      • 100 Burpees Alternating Every Burpee
      • 100 Med Ball Sit Ups
      • 100 Wall Balls Over the Pull Ups Bar
    • Finisher - 10-15 minutes of mobilizing.  Ask your coach for help with any areas you know are tight.
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Heidi Jones interviewing Tim Carroll prior to the 2012 CrossFit Games Open. www.trainwithheidi.com