JournalCrossFight Testing
February 7th, 2010 | Author: KOS
“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”
It is refreshing to know that all the Hard Work that I, Master Jess, Mr. Shawn and all the other instructors dedicate to training the CrossFight students is making a major difference in the quality of a martial arts student and a human being. The passion, dedication, and care for each other demonstrated yesterday is the greatest reward an instructor can have. Not to mention the demonstration of fitness, and skill. This was an example of the quality of student and training that goes on in our house….your house!
Miss Chelsea, Mr Adam and Ms. Michelle we are very proud of how you performed and who you have become….. we still got alot of work ahead of us.
Master Jess your students look awesome!
But yesterday was not the end but the beginning….. Tomorrow will be an easy one 
-pictures coming soon
“DEVIL’S MILE”
February 6th, 2010 | Author: Jess
WITH A PARTNER: TEAM MEMBER PERFORMS THE 400M EVENTS WITH SUBSTITUTIONS AS NEEDED. ENTIRE TEAM COMPLETES EACH OF THE OTHER EXERCISES.
400M WALKING LUNGES
30 PUSHUPS
400M BROAD JUMPS
30 SQUATS
400M OVERHEAD WALK WITH WEIGHT (45/25# PLATE)
30 BURPEES
400M SLEDGE HAMMER RUN
30 PULLUPS
FOR TIME
(TIMES WILL BE POSTED LATER)
The black belt agoge went very well last nite.. Mr. Adam, Ms. Michelle, and Miss Chelsea represented the CrossFight students with tenacity and guile. They worked extremely hard from 8pm Friday evening to 12pm Noon on Saturday. They participated in a very challenging workout and their performance was to our highest standards. We are very proud and wish the rest of the CrossFighters goodluck in today’s testing!
“SPARTA HUSTLE”
February 5th, 2010 | Author: Jess
5 BURPEES
10 TURKISH GETUPS (20/10#)
20 BALL SLAMS (20/14#)
400M RUN
5 ROUNDS FOR TIME
**REMEMBER THAT THERE WILL BE NO 1PM CROSSFIT CLASS TOMORROW.. COME SUPPORT CROSSFIGHT TESTING AT NOON!! GOODLUCK TO THOSE WHO WILL BE TESTING FOR THEIR NEXT RANK!**
“F.U.C.T 2″
February 4th, 2010 | Author: Jess
FUNCTIONAL UNDERSTANDING OF CROSSFIT TRAINING 2 – PUSHUPS
1 MIN MAX PUSHUPS (FOLLOWING THE METRONOME SET AT 50)
1 MIN REST
10 ROUNDS FOR MAX REPS
<— MASTER DIAZ’S BABY PICTURE!
Hello from the Dowdy Family
GROUNDHOGS DAY = “CCD”
February 2nd, 2010 | Author: Jess
“COMPULSIVE CROSSFIT DISORDER”
DAY 2 ?????
50 PULLUPS
100M WALKING LUNGES
21 DIPS
21 KNEES TO ELBOWS
100M WALKING LUNGES
15 DIPS
15 KNEES TO ELBOWS
100M WALKING LUNGES
9 DIPS
9 KNEES TO ELBOWS
50 HANDSTAND PUSHUPS
FOR TIME
**THERE WILL BE NO 1PM CROSSFIT CLASS THIS SATURDAY FEB.6TH DUE TO CROSSFIGHT TESTING AT NOON.. COME SUPPORT!!**
“COMPULSIVE CROSSFIT DISORDER”
February 1st, 2010 | Author: Jess
50 PULLUPS
100M WALKING LUNGES
21 DIPS
21 KNEES TO ELBOWS
100M WALKING LUNGES
15 DIPS
15 KNEES TO ELBOWS
100M WALKING LUNGES
9 DIPS
9 KNEES TO ELBOWS
50 HANDSTAND PUSHUPS
FOR TIME
“BRAINIAC”
January 30th, 2010 | Author: Jess
1. With a partner, one does 62 wall balls (20/14#) while the other hangs from the pullup bar. If partner drops from the pullup bar, person doing wall balls must stop until the other is back up on the bar. Each bar drop results in 5 burpees for both partners. Then the exercise rolls are switched and repeated by the other.
(In 1962, Two members of the Flying Wallendas high-wire act were killed when their seven-person pyramid collapsed during a performance in Detroit.)
2. One partner must answer 50 math addition questions as the other holds a handstand against a wall. If partner must come down from the handstand hold, the answering of the math questions must be paused. Each fall from the hold results in 5 burpees for both partners. In addition, each math question that is answered incorrectly results in the addition of 10 seconds to the team’s final time.
3. One partner executes 79 ball slams while the other does the pullup bar hang again. Same rules apply. Each drop equals 5 burpees for both members.
(1979 The civilian government of Iran announced it had decided to allow Ayatollah Khomeini to return from exile in France.)
4. One member must write down the 50 United States while the other holds a handstand. Same rules apply and 10 seconds added to the final time for each state that is incorrect or missing.
5. One partner does 72 Medicine ball thrusters as the other hangs from the pullup bar.
(1972 Thirteen Roman Catholic civil rights marchers were shot to death by British soldiers in Northern Ireland on what became known as “Bloody Sunday.”)
*Scores not posted in an attempt to save embarrassment to the educational system !
“MAXXI”
January 29th, 2010 | Author: Jess
3 SUCCESSFUL LIFTS FOR EACH OF THE FOLLOWING EXERCISES (CAN HAVE 1 FAILED ATTEMPT)
- TURKISH GETUP
- POWER CLEAN
- DEADLIFT
*SCORES BASED ON TOTAL LIFTS MADE AND RECORDED MAX WEIGHT FROM EACH EXERCISE
*THIS WORKOUT WAS DEDICATED TO MR. ADAM AND EILEEN’S LONG TIME PETS WHO RECENTLY PASSED AWAY
“FILTHY 50″
January 28th, 2010 | Author: Jess
50 BOX JUMPS
50 SWINGS (30/20#)
50 PULLUPS
50 LUNGES
50 CHINNIES
50 PUSH PRESSES (75/55#)
50 BACK EXTENSIONS
50 WALL BALLS (18/14#)
50 BURPEES
50 TUCK JUMPS
FOR TIME
