warm up
500m row
2rnds of:
- 20 double unders
- 15 air squats
- 10 hspu
workout
135# barbell thrusters x 20 reps
5min rest
115# barbell thrusters x 40 reps
5min rest
95# barbell thrusters x 60 reps
5min rest
75# barbell thrusters x 80 reps
post times from each load for score
500m row
2rnds of:
- 20 double unders
- 15 air squats
- 10 hspu
workout
135# barbell thrusters x 20 reps
5min rest
115# barbell thrusters x 40 reps
5min rest
95# barbell thrusters x 60 reps
5min rest
75# barbell thrusters x 80 reps
post times from each load for score
cav . 160 . mod
ReplyDelete105# 4:24 / 85# 5:03 / 65# 6:10 / 45# 7:10
jenn . 113 . mod
60# 2:43 / 45# 4:33 / 45# 8:48 / 30# 6:41
jon . 150 . mod
115# 2:01 / 95# 4:53 / 75# 8:39 / 45# 6:31
luis . 145 . mod
95# 3:35 / 65# 5:59 / 55# 8:07 / 45# 8:12
kyle r. 185 . mod
95# 1:35 / 75# 3:57 / 65# 7:37 / 45# 8:09
kyle k. 175 . rx
1:34 / 3:49 / 6:24 / 8:06
todd fatboy . 224 . rx
3:45 / 5:51 / 7:31 / 10:02
russ . 163 . rx
1:30 / 3:30 / 7:26 / 8:51
i think i might have gotten better at thrusters after this work. kiss my legs goodbye for the weekend.
congrats to kyle on his orders basic underwater demolition/seal (bud/s) class 279. he, along with 6 other CFJAX members are currently in navy seal training or will be classing up later this year. we wish all them the best.
my advice to them and to everyone aspiring to make it through - don't quit. it really is as simple as that. if you don't quit, you will graduate. this was told to me by a close friend who has spent his entire naval career in the teams.
simplicity...isn't it nice? kinda like todays wod. don't quit...
this was a "fun" one. my wrists got to me, or, rather, i allowed my wrists to get to me on the 115# round. but, i took it for what it was and i tried to kick back into it on the subsequent rounds. this is one where you immediately step back and start reflecting on what could have been done better and where. but, i say it is what it is on a given day, as long as you gave what you had on that day. so far both challenges have been great in that they have made me stop and think about my work capacity over a broad range, and where on the spectrum i excell and the many points where i need fine tuning to serious overhauling.
ReplyDeleteCongrats Kyle! What an accomplishment-BE F#CKIN' PROUD!!!
ReplyDelete-Guy
Thanks everybody! I appreciate the support and can't wait to get out there and represent CFJAX well!
ReplyDeleteThrusters...my nemesis...my weakest link and the reason why my Fran sucks...and to do 200 of 'em??
ReplyDeleteI came up with ALL sorts of excuses not to do this one. Just skip it and replace it with something else - it wouldn't really matter...right??
It wasn't until I was finished with my warm-up, that I knew I had to do it. This is the very reason why I started following CFJAX programming a few weeks ago - the wods are damn challenging and challenges are what attracted me to and keep me doing CF.
Whoever talked about "not quitting" earlier, helped me tremendously. It was those precise words that went through my mind throughout the sets, but especially the last two.
My legs are toast, my butt is sore from the DL's yesterday and the Thrusters today, but I am SO pumped that I was able to finish this one (although it's hell doing some of these wods alone).
Thanks for providing the opportunity to push beyond what I think are my limits.
maria / 117
70# 1:38
65# 5:07
55# 4:47
45# 6:27
Maria (and anyone else),
ReplyDeleteOne of the reasons we do crossfit is to subdue our nemeses. The ordinary approach to fitness or anything for that matter is to train our strengths and avoid our weaknesses. We have waged war against gravity and the ordinary approach by endeavoring to exploit our weaknesses and make them our strengths.
Be suspicious of anything that comes easy. Comfort can be damning and misleading. In order to succeed at anything worth doing you will have to find comfort in pain and discomfort (or in your case Kyle, the cold). The old adage about pain is temporary bla bla bla is no longer valid. If you see it as temporary you'll treat it as temporary and (like an unwelcomed guest) look forward to its departure. Every workout is a road to somewhere. How far you go depends on how far you are willing to take yourself.
Huge congrats to Kyle!! Best wishes out west. Secondly, thanks for the great friday the 13th workout. Again made more interesting due to the uneven ground (i.e. boat in water). Meghan, please know that I still hear you challenging me to do every rep perfectly and not allowing me to count any that aren't. Thank you. Miss my CFJ fam. Here are my results:
ReplyDeleteJeff 170/rx'd
3:49/5:01/7:41/8:43
This is Scott from CF Daytona. This WOD was kick ass..in fact, it kicked my ass! Thanks for the fun...
ReplyDeleteScott
KYLE, good job man, get out there and beast 279!!! Ill be coming out when i get the chance. Good luck man, and like CFJax said, "dont quit, its as simple as that!!!" Trust me, you will regret it for ever, and ever, and ever... And ever!!!
ReplyDeleteIs anyone planning on doing the "Gate River Run" tomorrow? If you are let me know, some friends and i will be out there.
hey kyle i dont know why people are saying congrats to someone just going to bud/s thats pathetic im sending this to the 1st phase instructors and they will give you their congrats hahahaha tough luck and its not as simple as not quiting you have to perform and meet the standard ppl who strive to just make it and cant perform wont hack it!!
ReplyDeleteThis was a great. No ifs and`s or but's.
ReplyDeleteToday was very interesting. 5 other people were in the mix as well. They gave it their all. I guess that's what counts.
Metin.213. mod
2:50 95#/5:40 72#/6:43 50#/6:26 30# very good form!
Rolf.184.mod
5:37 95#/9:03 72#/9:37 50#/6:33 30# he sipped the koolaid and likes it!
Christian.?.mod
6:05 95#/5:22 72#/6:58 50#/ 5:44 30# stuck it out!
Ralph.?.mod
4:30 95#/6:00 72#/5:30 50/3:52 30# pulled everything out he had. Trained the kids karate class before he did his wod.
Susi.135.mod
3:44 50#/7:28 43#/10:17 30# Wifey is getting stronger.
Last but not least.
Me (rob). 209. rx
2:30/5:30/6:00/7:50
Thanks for everything!
the above post from 'anonymous', and i say it sincerely since she didn't have the fortitude to leave her name, clearly knows what she is talking about.
ReplyDeletethanks for the advice. we appreciate you taking the time to post on our website and adding your .02 and increasing our hits on our website tracker. keep supporting cfjax by clicking on our site and leaving comments.
damn i love internet warriors.
on a serious note, people who fail at certain things in life do one of two things:
1) they get a bad attitude in general and become insecure within themselves and start skinning cats and punching babies, or
2) they learn from their sub-standard mediocrity and help, support, assist and become positive role-models to anyone and everyone.
on that note, god bless america. jesus loves you.
dustin nas -
ReplyDeletewe got several of members doing the run tomorrow. good luck if you're running...we're gonna try and make it out there to support it.
the below is copied from solista @ crossfit324:
ReplyDelete135# @ :38
115# @ 2:32
95# @ 4:52
75# @ 7:09
First off, many thanks to cfjax for this week's challenge. What better way to remind me of what I left! I can't help but wonder how (if at all) my times would differ had I performed the wod in the company of fire breathing dragons.
The best way to describe this wod within the purview of my experience is like running your motor out of gas and then not only trying squeeze a few more miles out of it but trying to finish the majority of the total mileage on empty. The first set sabotaged the muscles so efficiently that the second turned into an effort of economy. Capability times reps divided by time minus rest plus the remainder of the workout, or something like that. It was no man's land for me. I didn't know whether or not to go as hard I as I could or try to save myself for the next 140 reps. It was the weirdest set of all. I officially lost it on the third. How could 95 pounds be so debilitating? I will ask the same question again about 75 pounds but with more incredulity. My instinctual strategy was to perform six sets of ten with minimal rest (although I rested too much). Should I have gone to failure every time? I was afraid to play with my recuperation so I stayed as conservative as possible.
My first thought about the final set was that 75# is a true testament to the movement. What made this wod difficult wasn't necessarily the reps. We frequently perform more than 200 reps and lift much more than the prescribed weight. It is the thruster, however, that makes cowards of us all. We try to save ourselves. We pace ourselves. We employ strategy. It is so effective that we use it (coupled with pull ups) as a true gage of fitness (Fran).
Besides this deadly accurate combination of sets, reps, weight, and rest there was something more to this wod. Times and performances are great and fun to track and use as gages but the true value is found in what happens on the desert road in your mind, the desolate place where you find yourself when things get hard, the place where you make all of your life-affecting decisions. It is the fork in the road that most people never see, that many avoid, and where most battles are lost or won. It is the place where you either capitulate and fall prey to the buckling pressure of life or you simply fight fire with fire, stand up, meet the challenge head on, and either succeed or die trying. This is more than fitness, more than vanity, more than sweat, speed, agility, ripped muscles, and functionality. These are nothing more than byproducts of the raw will that we test in wods like this one. This is something most people will never experience. It is something that the men fighting on the beaches of Normandy experienced when they decided to not only fight but to beat a supposedly superior enemy. They performed their best on scant food, water, and supplies. They fought for days, not 15 minutes or sub 3 minutes. It is what the hardened men of the Korean War experienced when they chose to fight instead of freezing to death. The bottom line is that although we suffer or think we do during some of these workouts we may never now what it is really like to suffer in a life or death situation when supplies are low and we have nothing but our will to carry us through the fight. It is nice to be able to eat what we want when we want. It is nice to train when we want, to use the latest and greatest gear, and to have so much information at our finger tips. What it comes down to is volition and will. Do you have the will to train to extremes, to eat to extremes, or to live to extremes? Nothing is hard compared to what is hard. We must remember that men have done so much more than we have with much less. We have it easy. The least we can do is inject a little attitude and volition in our lives, in our training, our diets, our decisions, and our attitudes. Again, times and numbers are great for gaging performance but the the men who have made the greatest impact in civilization were probably as ordinary as the next person but possessed extraordinary wills and fortitude. It is this very quality that I endeavor to cultivate in crossfit. Performances are great but only you know whether or not you truly won the battle and did yourself justice.
lol keep congratulated people on going to bud/s how about you congratulate them if they make it thats something talk about or you might as well congratulate the 200,000 other people who have gone to buds and failed but hey they still went there lol your funny and "she" graduated from bud/s and sqt already..; ) dont bother responding i wont revisit
ReplyDeleteHoly crap - well put, Crossfit Jax!
ReplyDelete'anonymous' is a troller from virginia beach with an IP address of 70.161.2.148
ReplyDeleteif you want his name and number/contact info, lemme know and i can get it for you.
he's an ass-clown. i know for a fact guys who really have been there and done that, are more mature and secure with themselves to be doing other shit than posting meaningless comments on a friday night. another thing, if you are gonna be a 'man' and stand your ground and open your mouth, please remember to at least leave your name and who you really are...it helps to get any respect what so ever.
its obvious you're just a wannabe. he says he won't revisit but since his last post, he's revisited 20+ times, looking for a reply lol...who's funny now? and yes, i can track you...can you say 'technology' as in i know who you are and where you live because of the address your computer gives out to the world wide web? what a joke.
and speak with proper spelling and grammar. if i'm going to entertain your antics, at least make it everyone's worthwhile on here.
if you really are who you say you are, then you don't have to prove anything to begin with...besides, no one asked for your resume. cfjax doesn't need to prove anything nor do they have to back up anything they say. you on the other hand, who started this whole charade, now has to come back and say your piece and reply because well...you're a moron.
cfjax won't respond to you so i will. quite frankly, i'm surprised they haven't deleted your silly comments already. if you post on here again, that proves you are full of it since you said you won't revisit (i've already proven that you have). secondly, you have no integrity and i feel sorry for your loved ones for that.
waiting to see if you will reply...go ahead...you know you want to.
Wow! Kitty's got claws!!! Saucer of milk for two?
ReplyDeleteThis sh!t has got me all fired up; makes me want to workout!
Bottom line, Kyle deserves congrats because he is taking steps to better himself and become an asset to his gaining organization. How many other douchebag sausages out there have the guts to even take the entrance PT test, let alone pursue an assignment?
It would be far easier for him to stay where he is currently assigned and be a Rockstar among retards, than to follow through on this assignment where he might just be the average joe in the unit, and where a job well done is rewarded with more hard work.
There's something to be said about being a "Quiet Professional". You see any boastful or retalitory sabot rounds from Kyle? Me neither.
Guy
PS-CFJAX rocks!