Friday, February 13, 2009

warm up:
30secs work/30secs rest of double unders x5
45# overhead walking lunges x20
3rnds of:
- 5 L-pull ups
- 10 clap push ups
- 15 back extensions

workout:
box jumps for max height
1-1-1-1-1

5rnds for time -
10 muscle ups
max reps of bodyweight back squats
3min rest between
*sub bar m.u. for ring m.u., or 3 pull ups & 3 dips for one m.u.
*post times & squat reps from each round

5 comments:

  1. CrossFit JAX13 February, 2009 22:33

    name/bodyweight/mod/jump height
    1st rnd time / squats
    2nd rnd time / squats
    3rd " "
    4th " "
    5th " "

    ryan / 200 / jump bar mu / 31"
    2:10 / 7
    2:20 / 6
    2:30 / 4
    2:44 / 5
    2:47 / 5

    luis / 146 / jump bar mu 115# / 40"
    4:15 / 6
    3:30 / 5
    5:16 / 5
    3:09 / 6
    3:13 / 5

    jessie / 147 / jump bar mu 95# / 31"
    3:05 / 8
    2:50 / 8
    3:42 / 7
    3:20 / 7
    4:10 / 5

    cav / 163 / rx / 38"
    6:40 / 4
    4:07 / 7
    3:52 / 8
    4:57 / 8
    5:40 / 10

    caleb / 160 / rx / 44"
    3:17 / 21
    2:33 / 15
    3:06 / 13
    2:51 / 12
    3:13 / 12

    mf / 200 / jump ring mu / 45.5"
    2:05 / 4
    2:40 / 12
    2:20 / 9
    2:55 / 10
    3:25 / 12

    devin / 160 / jump ring mu / 47"
    2:00 / 10
    2:05 / 15
    1:42 / 17
    1:32 / 13
    1:36 / 10

    lorena / 128 / jump bar mu 95# / 26"
    ? / 15
    4:12 / 16
    5:34 / 17
    6:36 / 15
    7:28 / 16

    russ / 157 / rx / 49.5"
    2:01 / 25
    2:56 / 15
    3:16 / 17
    4:07 / 15
    3:57 / 16

    JU ROTC & kyle k. performed CFJAX 'Tommy V'
    beegees / 205 / jump pu / 47"
    21:21

    blake / 190 / 50"
    20:20

    kyle k / 176 / rx / 24:45

    one year ago today, Senior Chief Special Operator Thomas J. Valentine was tragically killed in a training accident while parachuting in Casa Grande, AZ. although its been a year since his passing, and over 2 years since i last seen and spoke to him, i can vividly remember him like it was yesterday. rest in peace tommy v.

    "At what level are you willing to participate? ALL IN; ALL THE TIME."
    - TV

    ReplyDelete
  2. Anonymous14 February, 2009 18:59

    rob/214/pull ups - ring dips/42
    3:49 / 20
    4:47 / 15
    5:30 / 15
    4:59 / 15
    5:50 / 13

    ReplyDelete
  3. Anonymous16 February, 2009 14:21

    Guy / 175 / Mass Gain (A) Article workout Day 1
    75% 1rm Backsquat (3x10) 185#
    Clean & Jerk (1rm x 3 attempts)=165# PR
    75% 1rm Push Press (5x5) 120

    Thanks for the articles; I'm working my own thing for a couple of weeks to see if I can make some gains. See you guys soon!

    ReplyDelete
  4. Anonymous16 February, 2009 15:33

    CORRECTION-
    Clean and Jerk 185# PR

    Thanks again for the coaching and articles!
    -Guy

    ReplyDelete
  5. CrossFit JAX18 February, 2009 08:07

    your welcome sugar tits

    ReplyDelete

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