Thursday 5 August

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

Adding Weight to the Quick Lifts” with Anders Lindsjo, CrossFit Journal preview video [wmv] [mov]

“Is It Easy?” interview with Russell Berger at the 2010 CrossFit Games – video [wmv] [mov]

28 thoughts on “Thursday 5 August

  1. Zan caught me during my celebration shout as I dumped the bar after PRing on squat snatch. I owe this great victory to the late great Ric Flair, The 4 Horsmen, and Ted DiBiase. WOOOOOOOOOO!!! STEP BACK AND SEE WHATS CAUSE’N ALL THIS!!!!! WOOOOOOOOOO!!!!

  2. It has been way too long since I have done a morning class, but it was fun! Good to have Hudson back! Did another shoulder friendly work out today. Instead of rowing I did 400 meter run. I still did the 30 reps of 20in box jumps, and 25 back extensions, but instead of dead lift I did 30 air squats. My time was 23:33. If you want to see something funny ask Megan and Steven to race and see who can do 25 back extensions faster…very funny! Good job guys!

  3. Hey Guys,
    I have a dog that needs a home. 3 yr old, 100 pound white lab. He’s sweet with people but doesn’t get along with other dogs. He has gone through Obedience Boot Camp! He needs a Crossfiter to adopt him because he is so big and strong. I really would like to see him get a home before dooms day comes!

    Jeannette Vega

  4. hey guys just wanted to stop by and say that even though i only worked out at CFI a few times, when i was on leave, before i deployed to afghanistan i still get after it at CF Kandahar. Its run by canadians and they are really intense. doing KG-LB conversions is not to easy when your head is spinning!!!

    ill see you all next summer


    1. Michelle, start with whatever box you are comfortable with (looks like 16″ isn’t a problem). Then put (4) 10-lb bumper plates underneath it to move it up an inch. Then put the 18″ right next to that and look at the difference. Then jump on the 18″. Then shim the 18″ with bumpers. Rinse, repeat…

      Move up in increments so small that your mind doesn’t perceive a great difference. It’s a confidence issue. Soon you will realize that you can jump on much higher boxes and your mind will let you do it more readily.

  5. Excellent Jeff. I will do that. Also thanks to Christina for “JUMP” & “NOW” your cues forced me to stop thinking and just DO which was exactly what needed to happen.

  6. i was fortunate enough to be on a team with 2 awesome guys in the 5:00 class – russell and gene. i had a great time with you guys!! thanks for all of the encouragement and to russell, thanks for reminding me to breathe on the rower 😉 we finished 3rd out of 5 teams with a time of (i think) 24:30. and to christina – thanks for keeping an eye on me during dead lift!

  7. Loved tonight’s workout! I really felt like I made some improvements mentally, physically, and improved on some techniques as well. Robyn & Jonathan you guys rocked! I appreciate both of you and Jordan motivating and pushing me!

  8. Fun workout, although I wouldn’t have said that immediately after the wod because of my desire to puke. I had two great teammates, Leanne and Jordan. Jordan was killing the row and deadlifts, and Leanne did great on the box jumps and ghd. We finished in 24:12. The fact that you could rest for a few seconds after the movements kept the intensity high. That and your teammates relying on you and cheering you on. Everyone worked really hard and it was easy to tell. I know I left a few puddles of sweat at cfi.

  9. did 75# deadlifts, 18 inch box jumps. 7 rounds (we had 4 people) @ 26:00.

    big thanks to team members mike, jakub, and erin! ya’ll were great cheerleaders. thanks for pushing me! same to jordan! couldn’t have done those last few box jumps without you!

    christina– i’ll try to keep that game face on for you. 🙂

  10. Interesting workout today with the team concept. Added an element of strategy and teamwork with planning out who would do what part of the work.

    Got teamed up with Lauren and Gene who worked hard on this. Thought it was neat to do the team work as it provides a different stressor to the workout with trying to communicate among team members during the commotion.

    Christina got on to us for the way we were switching out people on the box jumps, told Jeff our strategy later and he thought that may have been too much “strategy”, but hey gotta think different right?

  11. Team WOD looked fun this evening. I did some skill work on rings and then ran a light 5k. I’d rather be tearing my hip apart than letting it rest. All this rest is killing me.

  12. Loved the WOD today, I haven’t felt like puking after a workout in a long time. I had a great team with Victor and Jeremy, and with great team work, we knocked out the WOD in 21:55. Next time I’ll try the 20″ box jumps, and some more weight on the DL.

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