warm up
1000m row @ <2:00 pace
workout
25-20-15
70% bodyweight deadlifts
20" box jumps
post time
3min rest
20-15-10
80% bodyweight deadlifts
20" box jumps
post time
3min rest
15-10-5
90% bodyweight deadlifts
20" box jumps
post time
3min rest
8-5-3
bodyweight deadlifts
20" box jumps
post time
your times from all 4 circuits is your score
1000m row @ <2:00 pace
workout
25-20-15
70% bodyweight deadlifts
20" box jumps
post time
3min rest
20-15-10
80% bodyweight deadlifts
20" box jumps
post time
3min rest
15-10-5
90% bodyweight deadlifts
20" box jumps
post time
3min rest
8-5-3
bodyweight deadlifts
20" box jumps
post time
your times from all 4 circuits is your score
cory from cfvb dropping in
dr j prays to the fan-god
steve c. 208 . rx
ReplyDelete4:19 / 4:17 / 2:50 / :55
aaron (welcome back). 154 . rx+
rx+5# 3:12 / rx+10# 3:00 / rx+15# / rx+10# :40
rowdy . 180 . rx
5:15 / 5:45 / 3:42 / 1:30
rey . 220 . rx (20 jumps each round cuz he can't read)
5:54 / 5:29 / 7:28 / 2:08
turbo j. 155 . rx+5# & 25" box
2:53 / 3:03 / 1:55 / :58
josh c. 185 . rx
5:03 / 5:10 / 4:12 / :58
guy . 180 . rx
6:26 / 5:48 / 4:13 / 1:10
harry e. 251 . mod
6:00 / 6:54 / 5:40 / 3:09
kyle k. 172 . rx+5 & 25" box
3:12 / 3:07 / 1:50 / :46
cory (from crossfit virginia beach). 220 . rx
4:00 / 4:54 / 5:07 / 1:14
topher. 175. mod
7:15 / 9:25 / 7:11 / 6:18
dr j. 180. rx
2:54 / 2:36 / 1:39 / :53
jon. 155. rx
5:36 / 4:19 / 3:01 / 1:05
matt o. 172. rx
4:55 / 4:42 / 3:22 / 1:08
ryan. 205. rx
6:00 / 7:32 / 5:00 / 1:35
jenn. 115. RX!
7:09 / 6:42 / 4:42 / 2:16
luis. 135. rx
4:54 / 5:03 / 5:15 / 1:26
russ. 163. rx+5 & 25" box
3:12 / 2:58 / 2:04 / :52
thanks for the deceiving wod, rob/melissa @ crossfit daytona.
solista said it best on his website, crossfit324, when he said, "My first thought was that I would never do a workout like this on my own as I prefer heavier loads. My second thought was that this is exactly why I should do it. No matter how good we think we are the truth is that we cannot train ourselves. I can't think of any successful professional athlete who didn't have a trainer. In addition to the camaraderie that it builds this why the challenge is so valuable. Thanks Rob!"
i couldn't have said it any better. these challenges, for me, are perfect and exactly what i need, in the sense that i am forced to do a workout that i probably would have never done myself. it's so easy to program towards your strenghts and avoid your weaknesses (which is apparently my problem that i realized from yesterday's wod - nicole).
this was a straight-up blitz and sprint. i actually had to force myself to stop in order to breathe.
i also want to take the time to highlight one of our very dedicated members, jenn. she busts her ass everytime she steps foot inside our dungeon and today, finally accomplished what we ALL should be striving for. she did her first ever workout as prescribed (rx) without modifications or substitutions. good job, jenn! every crossfitter ultimately wants to achieve rx status...remember that!
Nice job, Jenn! Those are really good times for your first RX too! Check out our females on the comments on this one to compare.
ReplyDeleteCFJAX...Thanks for the WOD's...I was the Wisconsin guy that worked out one AM back in DEC. when my family was down over our Christmas Break. Needless to say...everything about CFJAX is great! Tough WOD's...getting people tougher everyday!
ReplyDeleteWe have a whole group of HS Football players that are now doing your Thur. Challenge every Friday AM's...Todays was great!
We have a couple of coaches doing it as well...
Me (tb). 190.rx
4:08 / 3:57 / 2:39 / 0:56
Penguin.215.rx
3:37 / 3:00 / 2:15 / 1:12
Nice job Jenn, way to go!!
ReplyDelete165.rx 4:32/4:17/3:01/1:00. Very deceptive indeed.Thanks for your inspiration.
ReplyDeleteI just wanted to thank the CFJAX crew for the hospitality. It was nice to be in the box again. Thursday was my 30th birthday. What a way to leave my 20s behind. I can't wait to come back full time. Keep killing it.
ReplyDeleteAaron
To clarify my times
1st rnd +5 (3:12)
2nd rnd +10 (3:00)
3rd rnd +15 (2:11)
4th rnd +10 (:29) I thought the stopwatch malfunctioned so I did a 2nd 4th rnd.
2nd 4th rnd +10 (:40)
tb-
ReplyDeleteawesome man. just awesome. thanks for spreading the juice to everyone up in cheese world. keep posting the scores and times from the work everyone does.
darrell-
good numbers!
aaron-
thanks for clarifying your times bro. i was confused as i was updating the site last night. my bad. happy 30th to ya and we hope to see you soon.
to all our 'external' members:
myself and the other trainers are sticklers and hounds when it comes to proper form, technique and range of motion on EVERY movement. my statement is this...be sure you are doing good quality movement with FULL range of motion on every rep for it to count. unfortunately, i am not there to assess, coach, scream and yell at you during your efforts so the best i can do is speak to you through this median and tell you that time is a measure of use only when everyone does the same range of motion. the moment you alter the range of motion i.e. not locking out all the way or not coming to full extension in order to have a faster time, then the stopwatch is no longer a valid measuring stick. do it right, all the time regardless of the stopwatch. if you do this, you will be bigger/faster/stronger in the long run...not to mention look good while doing it.
JAX-I'm TOTALLY with you on form & FULL ROM...I judge myself harshly,practicing what I preach. I can honestly say that since I've incorporated YOUR wods into my training(again, your diversity), I've been crushing previous PRs,& gym records.Hopefully, some day I'll be able to visit & train alongside y'all...MONSTERS!
ReplyDelete