5min jump rope
5rnds of -
5 hspu (nose to ground)
10 ghd situps
10 ghd back extensions
15 ohs @ 45# w/ 3 second pause at depth
workout:
with a continuous running clock -
30/30 kb swings @ 24kg for 10mins
post total reps
3min rest
30/30 pull up for 10mins
CHEST MUST TOUCH BAR EACH REP
post total reps
3min rest
30/30 box jumps @ 30" for 10mins
NO HOPPING ON/OFF; FINISH IN STANDING POSITION THEN STEP DOWN.
post total reps
30/30 is 30secs of work followed immediately with 30secs of rest.
name / bodyweight
ReplyDeleteswings / pull ups / box jumps
CAV / 163
157 / 105 / 105
RYAN / 200
111 / 55 / 74
JESSIE K / 149
16kg 115 / 51 / 90
JOSH C / 190
126 / 49 / 107
SHERRY / 112
16kg 161 / 77 / 118
CHRISTIAN / 155
162 / 110 / 178
JV / 125
135 / 103 / 163
CARLA / 148
166 / jumping pull ups 106 / 144 step ups
CALEB / 160
176 / 70 / 124
BILL / 200
131 / 38 / 73
JON / 150
123 / 93 / 134
JENN / 114
16kg 167 / banded pull ups 98 / 101
LORENA / 128
16kg 170 / banded pull ups 98 / 108 step ups
RUSS / 157
171 / 81 / 137
JU ROTC did the following for time:
800m run
21 hang cleans @ 95#
42 pull ups
400m run
15 hang cleans @ 95#
30 pull ups
400m run
9 hang cleans @ 95#
18 pull ups
800m run
BEEGEES / 209 / 29:15
BLAKE / 188 / 23:18
STEVE D / 162 / 20:15
PATRICK / 200 / 19:42
JUSTIN / 170 / 26:41
LEWDOG / 175 / 26:41
turbo j & kyle k did the following:
800m run
21 ohs @ 95#
42 pull ups
400m run
15 ohs @ 95#
30 pull ups
400m run
9 ohs @ 95#
18 pull ups
800m run
TURBO J / 155 / 19:04
KYLE K / 175 / 20:55
we experimented with 'chest to the bar' on the pull ups today and i liked it so much that it is now the standard here at CFJAX. i'm all about increasing the standards and making them higher than the average norm and so i took it one step further and made the standards on the box jumps higher. instead of jumping on and hopping off immediately on the box (which most people can properly execute with full hip extension...others not so much) we are now performing them by jumping on the box and standing to full extension of the knees and hips AND THEN stepping down.
standby for more changes and higher standards...it will only make us stronger, faster, bigger and badder than the next cookie-cutter affiliate/gym.
Robert/220 rx
ReplyDelete170/50/100
Susi(wife)/135
KB's with 10kg,Pullups with band. Squats instead box jumps.
138/50/130
C2B is a lot more interesting. That being the standard will only help me more. I can only say it so often. Because of your concept at Crossfit Jax, I probably have never been fitter,flexible and etc.
I know I haven't had the chance to workout w/ you guys directly. However, I hope to do so one day soon.
Keep up the good work!
thanks for the words, rob. its good to see your wife, susi, mixing it up right along with you. increasing the standards will make everyone better in the long run...and when you retreat back to the normal standards, they will seem effortless.
ReplyDeleteif improving performance i.e. 'increasing work capacity across broad time and modal domains' is really what we're after...then we should always strive to better everything in every capacity, rather than repeating the same anything all the time.
but what the hell do i know? don't take my words for it...the numbers/performances/body composition of our members speak for themselves.
GUY / 175# / rx (although using a rickety pullup bar-mostly did non-kipping pullups)
ReplyDeleteKBS-120 / PU-89 / Box-123