This is the final post for this blog of CrossFit Capital Jiu-Jitsu. All future posts will take place on http://gracieva.com/training/.

Our new site will add a LOT of resources to CJJ, and will provide a one stop shop for all of our on-line training needs! RSS feeds will show recent posts to the Message Board, CJJTraining articles and News. Members can share information with people on facebook, Yahoo, etc…. Students of the martial arts will be able to see what is being taught each month. People can look at the calendar to see what is coming up at CJJ!

On the new site, here are some helpful tips:

1. Filter out CrossFit posts by using the Categories menu in the middle column.
2. Log in using your facebook account.
3. Invite friends from CJJ using the facebook “Connect” feature.
4. Create a Google “Friend Connect” account and make “real time” posts in the far right column.
5. Post video comments, YouTube videos, respond to individual posts, etc… as you add comments to the blog.

While all new posts will take place on the new site, this site won’t go away. Use it to research your old times, scores, totals….

Posted By Jeremy

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Posted By Tom

Snatch 5-5-5-5-5

Every rep starts from the ground

Posted By Tom

Run 400m
50 Squats
Run 400m Backwards
50 Push Ups
Run 400m
50 Sit ups
Run 400m Backwards
50 Box Jumps (20″)

Posted By Tom

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Posted By Tom

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Updates…

There will be NO community class at 10am next Saturday, March 28th due to the In House Games. The final two WODs will be at 9am and then the finalists will compete in the 4th WOD at 12:30pm. If you know anyone who has been coming to the Saturday 10am class please help me spread the word.

Prizes will be awarded to the winners - medals and a named WOD after the top finishers in the Rx’ed division.

I hope to see some of the OT CrossFitters make the trip next Saturday. It would be nice to put some faces to those ridiculous nicknames.

Posted By Tom

“Fran” - 1:53 Fran

21-15-9
Thrusters (95, 65)
Pull ups

Posted By Tom