warm up
3rnds of:
30secs jump rope singles
30secs double unders
burgener pvc warm up 3 x 8
2rnds of 'Cindy'
3rnds of:
30secs jump rope singles
30secs double unders
burgener pvc warm up 3 x 8
2rnds of 'Cindy'
10am workout400m run
95# hang power clean x 15
box jumps x 25
95# front squat x 15
clapping push ups x 25
95# push press x 15
24kg full kb swing x 25
95# squat clean thruster x 15
jumping c2b pull ups x 25
400m run
post time
11am trainer workoutamrap in 5mins at each station w/ 3min rest between stations:
1) 65# thrusters x 10 / c2b pull ups x 5
2) 95# power snatch x 10 / ring dips x 5
3) 115# power clean x 10 / clapping push up x 5
4) 135# squat clean x 10 / burpees x 5
5) 155# deadlift x 10 / box jumps x 5
post total rounds from each station
'ironman'225# clean & overhead
225# squat cleans
muscle ups
if bodyweight >200# reps/rounds are:
2-3-4 @ 5 rounds
if bodyweight <200# reps/rounds are:
1-2-3 @ 3 rounds
5min rest
10-8-6-4-2 for time of:
c2b pull ups
30" burpee box jumps
10am workout:
ReplyDeletecaleb rx 13:48
barry rx 13:27
travis 75# 19:29
matt m. 75# 15:07
scott 75# 17:04
angela 65# 23:50
lisa 55# 23:19
11am trainer workout:
jv 114bw rx 4/2/3/1/3 = 13
jon g. 154bw rx 4/3/3/1/3 = 14
todd 218bw rx 7/5/6/1/4 = 24
steve c. 195bw rx 5/3/4/1/5 = 19
kohl 255bw 115#sqt clns 4/3/5/1/4 = 17
turbo j 158bw rx 8/3/4/1/4 = 20
'ironman'
mike. >200bw. rx. 13:14 / 3:36
russ. 156bw. rx. 49:04 / 3:14
it was great to have mike back in the box and spending time with all of us. he is a HUGE part of cfjax and who/what/why and how we are. even though he's now in VA with the FBI & CrossFit 324, he will always be here in mind & spirit.
the 10am session was inspiring to watch. everyone gave all they had and then some. i was impressed by the tenacity and the aggression brought forth by each and everyone that was there. awesome job guys (and gals!).
the trainers workout was grueling. post-linda effects was definitely being felt and it affected everyone. way to tough it out.
IRONMAN...
let me preface this by saying my PR on a jerk is 225# (and jb/CFSS was there at the time to witness it back in the day lol). so naturally when mike told me the wod, i was skeptical to say the least. 3-2-1 go and off i went. much like transformers, i went rx. 1st round was tough but i finished in under 5mins or so. from the end of my 1st round until the start of my 3rd, took 40mins. many, maNY, MANY missed squat cleans and jerk attempts. some reps i cleaned successfully, some i didn't. a couple of jerks locked out overhead, but most failed. again, much like transformers, i modified it mid-way in order to finish. i scaled the reps from 2 clean & jerks, 3 squat cleans, 4 muscle ups to: 1-2-3 respectively.
thank the heavens.
Chris: It's inspiring to see an athlete like yourself struggle and put up a god fight until the end of a workout and give it all you have. When you could have scaled it back from the beginning in order to beat Mike's time. That is the essence of what you teach us everyday.
ReplyDeleteI can say that I am proud to call you my coach!
Keep doing what you do. You da man!
First, it's always a thrill to come back to the roots. Change comes at us like mortar fire but some things never change, such as what happens between the walls at cfjax.
ReplyDeleteSecond, scaling is a necessary part of training, especially for different body sizes and skill levels BUT somethings just can't be scaled. If this were the case then I'm sure Meghan would've scaled nine months to one. Sometimes David has to fight Goliath and that's exactly what Chris did. When the mission is scaled, so is the victory.
would have liked to been there for that one, kind of. you guys are an inspiration, daily. cant wait to see yous
ReplyDeleteSome people die and want to go to heaven. I just want to make it to cfjax. It's amazing what you guys are doing. All respect to Solista and Chris. Respect to all of you that do this insane wods everyday. I really wonder how you guys come up with these sick wods. Now that Transformers and Ironman are in the basket, what's next? I would suggest the titles "Monsters" or "Predator".
ReplyDeleteI did as promised "Linda". Capped the time at 25min.
me.204.308/205/157 dnf/rep3
Was hard after night shift. But thats constantly varied right? Still better then the 58 minutes from last time.
rh-
ReplyDeletewe miss seeing you buddy. lets do it again soon.
rob ger-
during this workout i think i caught a glimpse of heaven lol. or maybe the stars and bright light was something else all together. we have solista to thank for the concoction. good fight on linda!