2012-12-13 Wod

700m-500m-300m-100m
Row
35-25-15-5
HPC, 85/55#

2012-12-12 Wod

12min Timecap
120 Double Under Buy In then AMRAP of:
12 Wallballs, 20/14#
12 Pushups on MedBall
12 Weighted Overhead Step Ups, 20/14#

2012-12-11 Wod

Complete the following every 55sec for 10 rounds

(5sec rest between start of every 55sec)

5 Supermans

10 Push Presses, 75/55#

1 Bar Muscle Up

2012-12-10 Wod

15min AMRAP
Teams of 4
A: 2 Rope Climbs + 1 Legless Rope Climb
B: Walking Lunges, 45/25# sandbags
C: 5 OHS (95/65#) + 5 BBRO
D: 5 Jumping Pushups + 5 R-arm KB Swings (20/12 kg) +
    5 J. PU + 5 L-arm KB Swings

Meet Coach Jared

I played every sport I could get my hands on while growing up.  While at college though, I missed organized sports and was looking for something new.  Then a friend at school introduced me to this weird workout program where you do all sorts of crazy movements I had never heard of.  I had tried other workout plans, but always got bored after a week.  This was finally something fresh and new all the time.  I couldn't do more than 1 pullup at a time, and had no idea what correct form was, but I was hooked.  Next thing I knew, I was sneaking in with him to the varsity gym so we could use the olympic lifting platforms because it was the only place available to do most of the workouts.  At the time, CrossFit gyms only existed on the West Coast.  We were living vicariously through the CrossFit main site.  And if you want to get in your wayback machine, here is my first ever post to CrossFit back in 2005 (I'm the first one)  http://www.crossfit.com/mt-archive2/000701.html

After being lazy for the better part of that first year after college, and having no place to CrossFit in my hometown, my cousin suckered me into my first marathon (May 2006), which segued into my first year of triathlons.  Training went great and I got back in shape, but I lost a lot of muscle, which was very discouraging.  I wanted to have it all.  I decided I needed to do something about it and knew CrossFit was the answer.  I drove out for Pittsburgh for my CrossFit Level 1 certification in November 2007.  While out there, I got some contact info about how I could combine CrossFit and triathlons.  And in March 2008, I went to the first CrossFit Endurance certification offered on the east coast.  

I got my questions answered at the CFE certification, and was inspired to put my new knowledge to the test.  I decided to go big, and I completed an Ironman distance triathlon in September 2008.  I was CrossFitting 4-6 times/week, and swim/bike/run 3-4 times/week.  It was awesome, I was in the best shape of my life, and I still had a life with my friends (not countless hours on the weekends hitting the pavement).

After proving what was possible with CrossFit, I never looked back.  I took my passion and applied it in as many facets of CrossFit as I could.  Since then, I have competed in 2 CrossFit Games at the Regional level (2009, 2010).  I completed the North Face Endurance Challenge 50 Miler (May 2011).  I regularly attended an adult gymnastics class for 6 months.  I went to a specialized powerlifting gym and added 130 pounds to my back squat and 140 pounds to my deadlift in 3 months.  I have been coaching CrossFit for over 2 years, and I am still striving to always better and improve in every area that I can.

I live by doing.  I do not recommend to others what I would not be willing to do myself.  Just like when I was a kid growing up, I still want to do it all (and I still want to act like a kid).  I firmly believe that CrossFit is the perfect medium for any athletic activity.  Whether it is just getting back into shape, or training for a specific sport or event, CrossFit has proven to be the perfect base.

As a CFV coach, I want to use my first-hand experience to help you achieve all of your goals.  My mission is to have you show up and learn something new every class with me, not just show up and go through the motions.  By doing this, I firmly believe you will ignite the fire inside you to realize your true potential.

Level 1 CrossFit Certified, ANSI Accredited

CrossFit Endurance Certified (by Brian Mackenzie)

Jared (aka Jerry) graciously answered some silly questions, go to the Meet the Coaches page to find out his silly answers.

2012-12-08 Wod

8 Rounds
80m Run
8 DL @ 50% 1RM
8 Box Jumps
8 Wallballs, 20/14#
8 Lunge and Rotate, 20/14#
8 AMSU
8 Mountain Climbers
8 Burpees Over Barbell

2012-12-07 Wod

Tabata
Bottom to Bottom Squats
Broad Jumps
Bent Over Rows, 95/65#
KB Swings, 24/16 kg

2012-12-06 Wod

Buy In: 20 Pushups on Med Ball (10R + 10L)

20-15-10-5

Ball Slams, 20/14#

5-5-5-5

Front Squats, 135/95#

1-1-1-1

Rope Climb

Buy Out: 20 WAMSU, 20/14#

2012-12-05 Wod

8min AMRAP
6 HPS, 85/55#
4 Ring Dips
2 TGU, 28/20 kg
Rest 1min
4min AMRAP
3 HPS
2 Ring Dips
1 TGU

2012-12-04 Wod

25 Burpees

50 OHL, 45/25#

25 Box Jumps, 24/20"

10 HSWU

25 Pushups

50 Lunges

25 Burpee Box Jumps, 24/20"

2012-12-03 Wod

10x 2min
200m Run
6 T2B
8 SDLHP, 85/55#

Meet Coach Meghan

I’ve played soccer my entire life (still do!) and felt a panic-inducing sense of dread the day of my last college match.  For the first time that I could remember, I didn’t have a season to train for and didn’t know what to do with the hours of my day I used to devote to that.  To fill the void, I took up running - 5ks, half-marathons, marathons – but quickly got bored with spending an hour on the treadmill every day after work (you couldn't pay me enough to do this just once now!).  As I was losing my interest in my monotonous gym routine, my roommates turned me on to a little something called Crossfit. 

I took my first intro class and was so sore the next day that I couldn’t reach my arms up over my head (had to wash my hair in my kitchen sink!).  I was hooked!  It’s been over 2 years, and I’m happy to say that I’m still hooked!  Since completing my L-1 certification, I’ve enjoyed watching other people experience the same sense of excitement that I felt when I first walked into a Crossfit box, and still feel every day. 

As a coach here at CFV, I hope to empower those who are intimidated by weights, and to push those who aren’t to achieve a new level of fitness.  Most importantly, I want everyone to HAVE FUN while they're surprising themselves with what they're capable of accomplishing! 

Level 1 CrossFit Certified, ANSI Accredited
CrossFit Olympic Weightlifting Certified


Meghan graciously answered some silly questions, go to the Meet the Coaches page to find out her silly answers.

2012-12-01 Wod

11min AMRAP
7 Burpees
8 Thrusters, 85/55#
9 T2B
100m Row

Burpee Buy Out = 46 - Total burpees completed in AMRAP

2012-11-30 Wod

5 Rounds
17 Pullups
11 Hang Squat Cleans, 95/65#
5 HSPU

2012-11-29 Wod

3-3-3-3-3-3
TGU (Each Arm), 25/15#
3-6-9-12-15-18
MBC, 20/14#
9-9-9-9-9-9
Box Jumps, 24/20"

2012-11-28 Wod

14min AMRAP
21 KB Swings, 24/16 kg
14 Wallballs, 20/14#
7 Push Presses, 115/85#

2012-11-27 Wod

80m uneven Farmers Carry, 24/20 kg
24-32-40-32-24 Double Unders
8 SDL @60% 1RM

2012-11-26 Wod

4min AMRAP
10 KB Swings, 20/12 kg
10 Box Jumps
10 Air Squats
10 AMSU
3min AMRAP
7 Pullups
7 Wallballs, 20/14#
7 Pushups
2min AMRAP
20m Bear Crawl
1 HSWU
1min Burpees

2012-11-23 Wod

Teams of 3 (1 person at each station)
4000m Row*
3 HSPU + 12 OHL
Hanging L-sit Hold

*16min Time Cap

If complete before 16min: Alternating Burpees in remaining time
If not completed: Run remaining meters w/ 25#

2012-11-22 Wod

"Lumberjack 20"

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. 

20 Deadlifts, 275/195#
Run 400m
20 KB swings, 32/24 kg
Run 400m
20 Overhead Squats, 115/75#
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box Jumps, 24/20"
Run 400m
20 Squat Cleans, 115/75#
Run 400m