Workout and blog of the day

KNOWLEDGE BLOG

  • Knowledge Blog

    GO HARD OR……

    Go home? Are those your only choices?

    On our About Us page we’ve always had a line that reads “Sure, CrossFit can be tough, but it gets results.” You do need to work hard to get results, and we certainly get you working hard. But hard work only covers an area in the big picture of lifelong health and fitness. Training with us can be as tough as you make it.

    Enjoying improved fitness through life requires that you remain injury free and enjoy what you’re doing. While group training is part of what we offer, how to stay injury free while having fun and getting results means something different for everyone. It means different load and repetitions for you, different movements for the next, a slower pace for him, more intensity for her, catching up instead of doing the warm-up perfectly, and for some it may mean an entirely different workout of the day.

    How hard you go is relative to your “hard” for that day, and it doesn’t mean a thing. You coming in just to move is doing more than the overwhelming majority of the population on the couch.

    Listen to your body and tell the coaches what it’s saying. There are countless variations and substitutions for what we’re doing on the day. Come in instead of avoiding a session; stay instead of ninja bombing out! And if all that you need is to come in and hang out without training or exercising, do it. That’s what CFJ has always been – your third place.

    But, get uncomfortable and test the limits of your abilities often. Life will demand that of you!

  • WOD Blog | Workout of the day

    MONDAY 14-08-2017

    HAPPY BIRTHDAY TO CHANTAL SMALL!

    LEVEL 1

    A. CONDITIONING

    For time:
    60 pull-ups (jumping)
    50 abmat sit-ups
    40 lunges/leg (backward step)
    20 DB thrusters, 15/10

    *16 min cap

    B. ACCESSORY WORK

    Accumulate 3:00 in L-sit

    LEVEL 2

    A. CONDITIONING

    For time:
    80 pull-ups
    60 DB sit-ups, 25/15
    40 alt. pistols
    20 DB thrusters, 25/15

    *16 min cap

    B. ACCESSORY WORK

    Accumulate 3:00 in L-sit