140301 March 1st


Great job by everyone who took a shot at 14.1 yesterday.  It sucks that the first workout exposed the dreaded double under weakness, but at least we got it out of the way.  Practice your doubles and take another shot on Sunday and I bet you can improve your score.  And in the future, when I post a workout with double unders, struggle with them and don’t be so quick to switch to single unders because you want to “get a good workout”.  Anyone who tried 14.1 got a good workout even if they didn’t get through the first round.  Lesson learned….now suck it up, put on your big boy, and big girl panties and move on.



Todays workout:


A)  Super Set the Following:

Bench Press 5 X 3
Weighted Pull Up 5 X 3

Suggested loads  65-70-78-86-94%


B)  16 Minute AMRAP:

1000 – Meter Row
50 – Squat Cleans (95/65)
50 – Box Jumps
AMRAP – Handstand Push Ups in remaining time

* Sub for Handstand Push Ups is Push Press @(95/65)



Power Snatch   2X2@60%, 2X1@70%, 2X1@80%

Power Clean & Jerk – Same









Posted in WOD

140228 Friday February 28th


Double Unders and Snatches!!


14.1 Is Here!

The anticipation is over and the Games are upon us!  14.1 is live and its a repeat of the very first CrossFit Open workout ever!  Double Unders and Snatches it is!  So far we only have 23 gym members signed up to compete and that is absolutely pitiful!  This competition is not about winning or loosing because none of us will probably be advancing to Regionals or the Open.  This is about participation and accurately testing and documenting your fitness at a moment in time.  This is about comparing where you are today to where you were last year, or next year, or the year after that.  This is about doing a workout and being judged during that workout and being accountable for every rep and full range of motion on every movement.  This is about showing yourself how hard you have worked for your fitness and about realizing how far you have to go to reach your goals.  It’s also about pushing yourself and suffering with your fellow CrossFitters’ and being able to say you did it and you did your best.  If you have no goals and you don’t care how fit you are WTF are you doing here…… go home and do P90X or Zumba, or Jazzercise. We want people who want to work hard, and are willing to put it on the line and compete with us!

So to sweeten the pot and give an extra incentive to participate this year I’ve decided to run our own Jersey Devil CrossFit competition concurrent with the CrossFit Open.  We will be competing not just in the Open but in our own ‘Gym Only’ competition.  The catch is you can not compete or win any prizes unless you are signed up and competing in the open.  Your scores from the Open workouts will be tabulated against everyone in the gym and you will be eligible for the following prizes for 1st, 2nd, and 3rd place for the 6 categories listed:

Mens Open (any age)

Womens Open (any age)

Mens Masters (40-49)

Womens Masters (40-49)

Mens Masters (50+)

Womens Masters (50+)


Prizes will be as follows:

1st Place – T-Shirt (new design), Sweatshirt (new design), 1 Month Membership

2nd Place – T-Shirt (new design). Sweatshirt (new design)

3rd Place – T-Shirt (new design), Sweatshirt (new design)


Scoring will be done the same way as in the open.  Whatever place you come in in your division will be your score for that week.  So if your in the Men’s Open division and you came in 3rd place among everyone at our gym then you get 3 points for that weeks workout.  The person with the lowest score at the end of the 5 weeks will be the winner.  Ties will be awarded the same prize.  So if 2 people tie for 1st place they will both get 1 month memberships and the next lowest score will win 3rd place.  If you cannot do any of the movements in a given workout (which is highly unlikely) you will be placed in last for the workout and receive the maximum number of points for the workout based on the number of people registered.  If 10 people are in your division and you are the only one to take a zero score for the workout then you will get 10 points.  If 2 people take a zero score you will both get 9 points for the workout (since you both will be tied for 9th place).  If there is only 3 people in your division….. (ahem masters competitors) then you are guaranteed a prize!


Remember if you want to be eligible for these prizes you MUST register for the Open by Monday Nite at 5PM Pacific Time  (8 PM Eastern Time) and you must compete in each workout.


CrossFit Open 14.1:

Complete as many rounds and reps as possible in 10 Minutes of:

30 – Double Unders
15 – Power Snatches


Men – 75 lb
Women – 55 lb
Masters Men (55+) 65 lb
Masters Women (55+) 45 lb


All competing athletes should watch the Workout Standards Video at the CrossFit Games website:  http://games.crossfit.com/workouts/the-open


The 6am crew did this workout this morning before I had a chance to review the Workout Standards Video.  Once I saw the video I realized that Clean and Jerks are acceptable for the Power Snatch portion.  If you feel this will make a difference in your final score I advise you to perform the workout again and try to better your score.







Posted in WOD

140227 Thursday February 27th


A)   Power Clean  5X3

Suggested loads 65-70-78-86-94%


B)  For Time:

21-15-9 Rep Rounds of:

Power Clean (135/95)
Chest-2-Bar Pull Ups

– scale weight accordingly
–scale chest-2-bar with bands or ring rows



Posted in WOD

140226 Wednesday February 26th

Perfect Lockout


A)  3 Rounds (Each for time):

25 – Double Unders (unbroken)
15 – Overhead Squats (95/65)

– Rest 2-3 minutes between rounds
– Sub for double unders is 75 singles (unbroken)


B)  2 Sets each AFAHP!

250 – Meter Row
15 – Kettlebell Swings (53/35)
25 – Burpees (to a target above reach)
15 – Kettlebell Swings(53/35)
250 – Meter Row

Rest 10 Minutes between sets and go for it on both!
No pacing – as fast as humanly possible


Advanced Olympic:

Stanch – 3X1@70%, 2X1@75%
Clean & Jerk – Same
Snatch Pull – 2@90%, 2@95%, 2@100%




Posted in WOD

140225 Tuesday February 25th


So What’s Next?

Since Sunday’s competition was so much fun I know all of you are wondering what’s next.  The 2014 CrossFit Open is obviously next, but so far I don’t see that much interest in it (for some strange reason).  We’ve done an individual competition (Battle at the Beach), and we’ve done a partner competition (Valentines Day Massacre), so now I think its time we start talking about a team competition.  I’m going to be on the lookout for a local team competition that we can enter.  I think it would be a shitload of fun to compete as a team and it would take a lot of the individual pressure off of each athlete knowing that their teammates will have their backs.

So now I’m sure your wondering…. How do we come up with a team?  Most competitions involve teams of 6 athletes with 3 women and 3 men.  We have enough athletes to field more than one team so how should we decide who will be on the ‘A’ team and who will be on the ‘B’ team.  Hmmm……….that’s a good question…………I have an idea………..How about………..The 2014 CrossFit Open!  That’s a Great Idea!!!

So if you all sign up for the Open, and do the Open Workout each week under the watchful eye of a trained judge, then after the Open is over we can simply pick the top 3 women, and the top 3 men for the ‘A’ team and the next 3 women and men for the ‘B’ team.  The added bonus is if we do good enough as a team in The Open format, we could possibly qualify to compete at regionals.  That may be a stretch but we won’t know unless we try!  Only the top scores go towards the team score, so you don’t need to worry about your individual score hurting the team.  As of today we already have 11 team members registered!  You only have until Monday March 3rd at 5:00pm (next monday) to register as a team member.  So get off your asses and sign up for the 2014 CrossFit Open!!

The Open workouts will be announced each week on Thursday night (this week will be the first).  We will be doing the open workout on Friday and then again on Sunday mornings.  If these times are not good for you, then you will have to let me know so I can arrange to judge your workout at another time.  Scores have to be submitted by the following Monday night at 5:00pm so you will only be able to do the workout and be judged (to make it official) on Friday, Saturday, Sunday or during the 6am class on Monday.

So don’t be that guy or that girl who doesn’t sign up and doesn’t get a chance to help our team and possibly come with us to another local competition and have some fun.


Today’s Workout:

A)  Front Squat  5X3

Suggested loads 65-70-78-86-94%


B)  15 Minute AMRAP:


5 – Deadlift (@70-75% 1RM)
6 – Handstand Push Ups
7 – Box Jump (30″ or higher)



Beginner and Intermediate (scale accordingly)*:

9 – Deadlift (155/100)
12 – Hand Release Push Ups
15 – Box Jumps (24/20)

* CF Games 11.2 Workout





Posted in WOD

140224 Monday February 24th


Props to all that competed in the ‘Post Valentines Day Massacre’.  You all know how much I love that shit and I know you all signed up just to make sure I had a good time. (#sarcasm)    Overall in the RX’d division we took 5th, 6th, 9th, 13th, and 14th place and 8th place in the scaled division.  Thanks Carlina for subbing in for Kellie, I know Kellie wanted to do it, and would have if she could, and I’m glad she got to watch all of us compete.  Thanks to all the family and friends who came out to support us.  It means a lot when you’re out there struggling and you hear the cheering and encouragement.

Everyone put out awesome effort and I think we all left a little sweat, skin, and blood on the bars.  It takes a lot of guts to sign up for a competition (unless your Cindy :)).  It’s especially hard because you know you are going to have to push yourself to that place……that painful place.  I think everyone maxed out and gave it all on every workout and I was very impressed.  We even got to see a glimpse of the future of Jersey Devil CrossFit!

HOOK YOUR THUMBS EVAN!!  ….(just like his father)


Todays Workout for everyone who did the competition:

A) Jack Shit

B) Take Nap


For those of you who couldn’t compete:

A) 3 Rounds (Not for time):

10 – Single Arm Dumbell Bent Over Rows (5 each arm Heavy)
10 – Pistols (5 each leg)
10 – Handstand Push Ups

*Pistols can be assisted with bands
*Sub for handstand push ups is 10 handstand shoulder touches or 30 sec handstand hold

B) For Time:

21-15-9 Rep Rounds Of:

Thrusters (95/65)
Bar Hop Burpees




Posted in WOD

140222 Saturday February 22nd




A) 3 Rounds Not for Time:

10 – Ring Dips
10 – Supine Ring Rows
20 – Weighted Walking Lunges

– As horizontal as possible on ring rows. Keep body rigid – tight belly-tight glutes
– Use dumbells for walking lunges


B)  4 Rounds For Time:

400 Meter Run
25 – Wall Balls (20/14)
20 – Toes To Bar
– Sub for toes to bar is abmat sit ups




Posted in WOD

140221 Friday February 21st


A)  SuperSet the following:

Bench Press 5X5
Weighted Pull Ups 5X5

*Suggested loads 55-65-70-80-85%

If you don’t know your 1RM for percentages then your goal should be to find your Estimated 1RM by performing a max rep last set with enough weight that you get between 1 & 10 reps and then compare your reps and weight to the 1RM Chart.  This is not an absolute 1RM but it will give you a guideline for this strength cycle.  At the end of the cycle you will be able to test your 1RM.


B)  For Time 15-10-5 Rep Rounds of:

Ground To Overhead (135/95)
Pull Ups
Double Unders (unbroken)*

Sub for double under’s is single under’s X 3





Posted in WOD

140220 Thursday February 20th

Stupid people…..what could possibly go wrong?  This is why they make emergency rooms.


Today’s workout is not intended for anyone registered for the Post Valentines Day Massacre on Sunday.  Your workout today if you choose to do one should be light and just enough to get your heart going without taxing any one muscle or muscle group.  I also want to say that I am very impressed with everyone who signed up for this competition.  I have noticed that you all have been working extra hard trying to prepare.  This is what I like about signing up for these things, they give you an extra incentive to be accountable and motivated. Winter months are tough.  It’s not easy to get motivated and very easy to fall into a routine of just going through the motions and not working out with a purpose.   Now you all need to REEELAAAAAX a little bit and take it easy for a few days.  You want to be rested, relaxed, and chomping at the bit to go hard on Sunday.  A little nervousness on Sunday morning is expected but remember that this is just another workout and you should feel comfortable doing all of these movements. Best of all you will be doing it with friends (we might have a home field advantage since so many of us are doing it on Sunday).


A)  “Bring Sally Up”  With Weight:

Men:  75 – 135 lbs
Women:  55 – 95 lbs

Obviously you will need to use your own discretion on this workout.  Some of you will struggle on this with no weight.  Challenge yourselves but be reasonable.  Don’t finish this and say “I could have gone heavier” and don’t overestimate your potential.  I’ve done this with 95 lbs and it was difficult but I made it to the end and only missed a rep or two and I’m not a remarkably strong squatter.

B)  10 Minute AMRAP:

10 – Box Step Ups (24/20)*
5 – Burpees
10 – Toes 2 Bar (or 15 Sit Ups)

*Step up and stand tall (with both feet on box) then step down with same leg.  Alternate legs for a total of 10 each round.



Advanced Olympic:

Snatch – 3@60%, 2@70@, 2@75%, 1@80%, 1@85%, 1@HS
Clean & Jerk – Same
Front Squat – Heavy Single
Straight Leg Dead Lift- 3X5




Posted in WOD

140219 Wednesday February 19th

Rob O with a seriously “sumo?” power clean.  Please do not try this at home.


A)  Power Clean 5-5-5-5-5

Suggested loads: 55-65-70-80-85 %


B)  “9 Minutes”

3 Rounds for maximum reps of:

60 Seconds – Hang Power Clean (95/65)
60 Seconds – Front Squat
60 Seconds – Push Press
60 Seconds – Rest



Posted in WOD