Warmup:

400mtr run

25 Slow Deliberate Burpees

400mtr run

25 fast Burpees

WOD:

This workout is designed to be a sprint – scale accordingly.

Level 1:
Seven rounds for time of:
10-15kg Front squat, 7 reps
7 Pull-ups (Assisted or beginner okay)

Level 2:
Seven rounds for time of:
30-35kg or 43-52kg Front squat, 7 reps
7 Chest-to-bar pull-ups

Level 3:
Seven rounds for time of:
75kg Front squat, 7 reps
7 Chest-to-bar pull-ups

WOD:

10-1 burpees with 100m sprint between rounds

————————————————————————————

Hi All,

Today is Australia Day – January 26th. That means a little over 5% of the year has passed already.

So let’s do a quick “goal review” or a Resolution recall.

Are you 5% towards your goals?

If your goal was to lose 20kgs of fat – you should be down 1kg right now if you’re on track. If your goal was to increase your income by $10,000 this year – you should already have made an extra $500.

Now I know goals are not always achieved linearly – particularly not fat loss or financial goals — but you’ll hopefully see my point. Track everything.

An easy goal that I always set is just a specific number of workouts that you are going to do. Then you just mark them off. One goal for 2011 was to perform at a minimum 3-4 workouts per week. In 2012 I plan on doing the same.

To be on track I need to have completed about 12-16 workouts by now.

I am also planning to launch a couple of new products and services this year. The website is already available and very soon we’ll be launching the JTCF workout books & online store.

For one of my business projects – as of today I’m not quite there yet. I’m trying to implement new CRM customer interaction much more efficient. We’ll also be launching new events & challenges throughout the year.

And I’m WAY behind on my blogging schedule

The point is – you need to constantly assess where you are in relation to your desired outcomes.

Are you on track?
Are you headed in the right direction?
Have you even moved off the starting line?
Yes? Congratulations – 2012 is shaping up to be a great year for you.

No? Don’t worry – just step up your ACTION a little bit and catch up.

Remember – even if you’re off course – you can still get there. A plane traveling cross country is off-course 80% of the time and still makes it to it’s destination because the pilot knows where the destination is, and makes constant corrections.

5% down – 95% to go. You’ve still got time to make some major changes in your life this year.

–
JT

PS – Don’t forget to “like” JT’s CrossFit on facebook…

Warmup:

JTCFWU 2×10

WOD:

1)

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

2)

3 Rounds For Time:

5 x Muscle Ups

10 x Power Cleans

15 x Burpees

3)

15 x abmat situps; 1 minute rest; x5

Max Effort Zercher Squat

5-5-5-3-3-3

WOD:

Level 1:
Five rounds for time of:
20-30kg Deadlift, 7 reps
7 Pull ups (assisted and beginner okay)

Level 2:
Five rounds for time of:
60-85kg Deadlift, 7 reps
7 L-pull-ups (sub tuck pull up if unable to L pull up)

Level 3:
Five rounds for time of:
85-100kg Deadlift, 7 reps
7 L-pull-ups

Warmup:

10 minutes Double Under practice

WOD:

Beginners:
Row 500 meters
pvc-15 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)

Level 1:
Row 1000 meters
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)

Level 2:
Two rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Level 3:

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Warmup:
General mobility
Plate push x 6 lengths
7 squats & 7 pushups at the end of each plate push lap
Squat clean (or scaled movement) practice warming up to WOD weight

Workout:
21-15-9 reps of:
Clean 62.5kg / 40kg
Ring dips

Foundations:
Tabata hollow rock

Mobility, 2 minutes of each:
Foam roller / kettlebell t-spine hold
Wall groin stretch into figure 4
Supine hamstring on post or door edge
Shoulder / band
Wall – kneeling hip flexor with abmat

Warmup:
Burgener Warmup x3

WOD:
Split Snatch 1-1-1-1-1-1-1

Warm Down:
Foam Roll
Trigger point

Warmup:
Joint Mobility

WOD

2 minutes Max Wall Ball Shots

2 minutes Max Kettlebell Swings

2 minutes Max Burpees

2 minutes Max Double Unders

—————————————————

II. Hang Power Cleans

5-5-5-5-5

—————————————————

After Party:

Wall Walks x25

Warm Up:
Joint Mobility

Agility Ladder

WOD:

Beginner:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

Level 1:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Level 2:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Level 3:

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

After Party:
Cops & Robbers 200mtr