Day One of our inaugural On-Ramp is in the books!  You are looking at future Open class members come the beginning of May!  Look for them and give them a big welcome when you see them!

What you are going to see for some time is, Wednesday is going to be a day of catch up for some.  We know a lot of folks have varying schedules, so we want to make sure the strength/skill/sport pieces from Monday or Tuesday don’t get missed, so we use Wednesday as a make up day for those.  For the folks who make it both Monday and Tuesday, we make sure we add an additional skill for you to work on while the others are catching up.

S/S/S:

Make Up Mon or Tues S/S/S 

Either 1RM Front Squat (Monday) or 1RM Sumo Deadlift (Tuesday)

or

Reverse Hyperextension 4X15

try to slowly add weight per set.

Videos courtesy of the CrossFit Journal.  Mobility specialist, Kelly Starrett going over the finer points of performance of the Reverse Hyperextension.  It is a lifesaver!  We have one in the gym, USE IT!

WOD:

For Time:

1.5 Mile run

Followed by…

2.5K Row

Post Time to Comments

Rowing different distances requires different exertion. And depending on what else the workout includes, knowing your stroke rate is a good thing.

“Stroke rating is extremely important in helping you … find your efficiency and … determine, all right, how are you going to structure this workout as you have to get off the erg and do something else?” says Shane Farmer of CrossFit Rowing.

Dave Lipson, a fellow coach at CrossFit Invictus, demonstrates what various stroke rates look like from a 5,000-meter row down to a 250-meter row. Knowing that number factors into determining your pace and strategy in a workout, Farmer notes.

“You can’t win a workout on the erg, necessarily, but you can lose one,” he says. “This machine has to be finesse. If you try and crush this machine, it’s not going to give up. The harder you push, the more it’s going to resist. And as it resists, it’s going to wear you out.”

Video by Again Faster

UPDATE:

Our 0730 class has been reinstated. It will be M-W-F, and run by Coach Sherri!

So, now our regular classes will be
Monday 0530/0630/0730
Tues 0530
Wed 0530/0630/0730
Thurs 0530
Fri 0530/0730

Our month-long On-Ramp will run Tues, Thurs, Fri at 0630.

The Fitness Center will have their own Warrior fitness classes (not to be confused with our classes) on Tues and Thurs at 0730

S/S/S:

Sumo Deadlift 1RM

25 Min Time Cap

Post weight to Comments

Videos courtesy of the CrossFit Journal.  The language of strength and conditioning is the language of human movement. So says movement and mobility guru Kelly Starrett, who also founded San Francisco CrossFit.

In this video, Starrett and powerlifter Jesse Burdick demonstrate how they’re saying the same things with different cues in the set-up for the sumo deadlift.

“The most effective positioning is the same language you’ve been using with all your friends,” Starrett says to Burdick.

The goal is to simplify the variables, Burdick notes.

“It’s efficiency in movement,” he explains. “We try to make it a single-joint motion as much as we can, the strongest levers are moving the weight in the shortest range of motion that we can.”

As always, the goal is to neutralize the spine by squeezing the butt, bracing the abs, taking a big breath and arching as hard as possible, Starrett says. From there, he wants to extrapolate the best practices “and try to translate it into something that means something to my mom or means something to me.”

In video two they demonstrate how they’re saying the same things but with different cues in teaching the sumo deadlift.

The first idea they tackle is “get tight.” For beginners, that can be an esoteric concept that’s difficult to grasp, Burdick says.

“If you’re not tight, if you don’t feel what that is, you’re not going to be able to idealize it,” he explains, “because it’s such a thing that floats around the ethos that you just may not be able to understand.”

Get tight by squeezing your butt at the top, screwing your feet into ground and loading the hips back, Starrett says.
The next concept is “chest up.” For an effective sumo deadlift, you must lead with your chest and not your hips; otherwise, you’re creating more distance to the lockout position, Burdick says.
“So when we say ‘chest up,'” he says, “it’s just making sure that we’re almost rounding thoracically as opposed to rounding from our lumbar.”

WOD:

3 Rounds:

2Min Row for Cals

2 Min AMRAP Thrusters (95/65)

no break between 2 min intervals

Score = Reps + Cals

Post score to Comments   

That’s right! 

Today starts coach-run classes at JSCF!  Please see our schedule tab for times.  Remember, for those taking our Open (regular) classes, on your first class, you will have to take a quick movement test out and sign a liability waiver (please show up about 10-15 minutes prior to class to get this done).  If you would like, help us save some paper and print out the waiver here (JSTF-Health-Assessment-and-Waiver5Apr)If you are new to CrossFit or need to refine your fundamentals, our month-long On-Ramp class starts Tuesday at 0630.  We have one slot still open, so please email us or leave a reply on this post if you are interested at starting.  Our next On-Ramp will start at the beginning of May.

NOTE:  Due to unforeseen circumstances, our 0730 classes have been cancelled until further notice.  We apologize for any inconvenience.

S/S/S:

Front Squat 1RM

25 Min time cap

Post weight to Comments

Video courtesy of Rogue Fitness. Matt Chan going over the basics of the movement.  Where we see a  lot of folks break down on this movement is coming out of the bottom.  If their elbows are not high, they tend to fold up and sometimes the bar goes foreword, resulting in a bad lift, and sometimes, injury.  always lead with the elbows when coming out of the bottom!

WOD:

For Time:

Buy in – 800M Run

2Rounds:

15 Overhead Squats (115/85)

20 Power Cleans (115/85)

Post time to Comments

If you are doing this at the Warrior PT tent, to do an 800M run, you will do two laps of…

heading out the font door, turning right at the sidewalk, going to the corner, turning left, crossing the street, running past the chapel.  Run until you come to the first wall past the chapel, turn left, go along that wall until you are even with the front door of the Warrior PT tent, run back to the door.

Video courtesy of CrossFit HQ.  Breaking down the overhead squat in slow motion with Chris Spealler.

who’s this crazy guy?  Well, if you are at our 0530 class or 0630 class next week, you’ll be calling him “Coach”.  Get Ed’s back-story under our “Coach’s Bio” tab.  We will have bios on all our coaches shortly.

IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Bench Press 1RM

25 Min Time Cap

Post weight to Comments

Video courtesy of the CrossFit Journal

Join Shane Sweatt and Laura Phelps-Sweatt of Westside Barbell and the Sweatt Shop as they demonstrate bench-press set-up and technique. Phelps-Sweatt’s best bench is an incredible 530 lb.

The first cue Sweatt has Phelps-Sweatt demonstrate is to set her shoulders back in their sockets, pinching her shoulder blades behind her so her shoulders are well supported to reduce the risk of injury. She gets under the bar and lifts it to hold it over her chest, not her eyes. From there, she uses a straight-line path for the bar as she presses over her chest.

Sweatt points out how important grip is to the bench press.

“On the way down, she is breaking the bar. On the way up, she is spreading the bar,” Sweatt says. “Pretend like it’s a rubber band and you’re trying to stretch it—your hands aren’t going to move, but you’re pulling as hard as you can.”

Sweatt also points out Phelps-Sweatt’s wide legs and foot position.

“She is pushing into the ground. She is spreading the floor with her feet,” he says.

Sweatt demonstrates common faults with the bench press, including set-up, and provides points of performance coaches can use to maintain safe lifting.

According to Sweatt: “If you go to Westside Barbell, nobody has shoulder problems.”

He says the key is proper positioning.

“It takes the pressure off the shoulders and lowers your injury rate dramatically … and it allows you to create as much power and torque as possible.”  Click here to see the full video.

WOD:

“Reverse Cindy”

20 Min AMRAP:

15 Pull Ups

10 Push Ups

5 Air Squats

Post total rounds/reps to Comments

IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Video courtesy of CrossFit HQ.

Deadlift 1RM

Post weight to comments

The deadlift set-up is easy, says Kelly Starrett: get stiff, load the hips, send the knees forward, pull back, stand up. It’s a strategy athletes should use every time they approach the barbell, and it becomes increasingly important when they’re tired, he says.

“We want to do the same thing every time, particularly when it becomes a complex motor skill and all of a sudden there’s a lot of things going on—I’m breathing hard, I’m almost in the pain cave, I really can’t see anything, but there’s 150,000 people cheering for me and everything’s getting small,” Starrett says.

He adds: “I need to be able to walk up to the bar and get stiff and pull without having to make this a very conscious move. And so I want my default patterning to be safe and effective and efficient and the same every time.”

In his Movement and Mobility Trainer Course, Starrett advises the class to tighten up the belly and squeeze the butt. The priority should be on spinal mechanics first, then loading from the hip and hamstring down.

WOD:

For Time:
20 Reverse Lunge w/ bar in Front Rack  (45/35)
10 Med Ball Clean + Wall Ball shot (20/14)
20 Med Ball Sit Ups
10 Med Ball Clean + Wall Ball shot

Post time to comments

Work on keeping elbows high while performing the lunge.  High elbows will allow you to create a shelf with your shoulders rather than putting all the pressure on the wrists and forearms.

Video courtesy of Robert Shubring.  So, perform a Med Ball Clean.  As you come out of the bottom, launch the ball up for a wall ball shot.  Men hit the 10′ target, ladies the 9′ target.

Video courtesy of Paradiso CrossFit.  For the med ball sit up, use the toe bar to anchor your feet, or sit in the butterfly position.  Up to you.  Big thing is launching the ball with enough force for it to come back to you, allowing you to go into the next rep.

IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Make Up Back Squat or Press 1RM

OR 3×10 GHDs

Video courtesy of Rogue Fitness.  Games athlete, Matt Chan going over proper execution of a GHD sit up.

WOD:

pic courtesy of Nicole Bedard Photography.  This was from the 2011 Crossfit Games North Central Regionals.  Can you name all the athletes?

6X400M Sprints

1:1 work/rest ratio

Suggest using the track

Your rest time will be the amount of time it took you to work. i.e. your first 400m takes you 60 seconds, you rest 60 seconds. Second 400m it takes you 70 seconds, you rest 70 seconds… and so on… Score is the total actual running time.

Post time to comments

it’s coming…

IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Press 1 Rep Max

25Min time cap.

video courtesy of ReebokCFONE

Set Up
– Feet are now underneath the hips (directly)
– Place the bar in the ‘front rack’ with elbows now only slight in front of the bar
– Wrap fingers and thumbs around the bar (close grip) and hands slightly outside the shoulders
– Keep a tight mid-section

Execution
– Pull the head slightly back and press the bar upwards (straight line/frontal plane)
– Once the bar passes the head, continue pressing and return the head to a neutral position
– Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
– At the top of the press, pull the bar over the heel of the foot and bring the head through
– Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times

Post weight to comments

WOD:

10 Min AMRAP:

4 Shoulder to Over Head @ 90% of Press 1RM

200M Sprint

In this WOD you can press, push press, push jerk or split jerk; the weight should be light enough that you are focusing on quickly getting under the bar and using big hip power.

For the 200M sprint, if you are in the Warrior PT tent, go out the front door, go to the side walk and head right.  Go to the end of the sidewalk(watch out for branches), turn around and return.  Find a pace that allows you to run out and back without stopping.  Walking will eat up a TON of the 10 minutes.

Post time to comments

Coaches Kris and Ed finishing up their Level One this weekend.  They had a great instructor crew led by Dave Lipson and Cherie Chan.  Nice work guys! Speaking of instructors….

IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Back Squat 1RM

25 Min Time Cap

Post successful 1RM to Comments

Work up to the 1RM with sets of 5/5/3/2/2 (increasing weight each set), then singles from there on. Make sure you are aware of the time cap.

Chest up, core tight, weight in heels, butt goes back first, knees track over toes, and squat to below parallel. Video courtesy of OneTangoSpring.

WOD:

3 Rounds For time:

5 Chest To Bar Pull Ups

10 V-Ups

15 Goblet Squats (2/1.5)

Post time to Comments

This WOD should be a very quick workout, focus should be on moving fast and efficiently.

Video, pictures, and standards courtesy of CrossFitHQ.

.

WOD:

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)

Post time to Comments

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Movement Standards:

pic courtesy of the CrossFit Games.

Watch the 2011, 2012, 2013 and 2014 female CrossFit Games champions square off in 15.5 at 5 p.m on Thursday, March 26th.

Click on the above pic to go to the CrossFit Games website.

Strength:

20 Rep Benchmark
20 RM Bench Press

Post weight to Comments

Video courtesy of CrossFit HQ.  Powerlifting seminar staff Shane Sweatt and Laura Phelps-Sweatt going over proper set up and execution of a bench press.  With such a high rep benchmark, form will be very important today.  Keep the body in the proper position to allow better movement, which in turn will allow more successful reps.

WOD:

For Time:

200-150-100-50 Double unders
100-75-50-25 Air Squats

Video courtesy of CrossFit®