With a continuously running clock complete one pull-up the first minute, two box jumps to a 24″ platform the second minute, three pull-ups the third minute, four box jumps the fourth minute, etc.—continuing as long as you are able.
Use as many sets each minute as needed.
This workout is scored by the number of minutes, total pull-ups and box jumps completed.
I don’t think I’m alone when I say it is a true pleasure to have John coaching a group session. It was a fun workout and great skill building. (With equally heartfelt thanks and love to entire coaching staff, of course!)
Hey guys!
This was really fun last year, hope we can get a group together again:
Cupid’s Undie Run
1.5 mile run around the Capitol in your underwear (loosely interpreted, you can wear clothes!! I swear!)
On Feb. 12. starts at the Pour House Bar at 12pm
I set up a Cupid’s Undie Run Fundraising page: http://www.active.com/donate/CupidsRun/crossfitmphUndieRun and set our goal at $100 and I donated $10 to get us started. The registration for the run is separate from this. Its $30 and you can register here: http://www.active.com/running/washington-dc/cupids-undie-run-dc-2011#Summary. Who’s in??
Also, on the mainsite today: skiing at Big Bear Lake Resort in Cali! I live the life, I tell ya:
http://media.crossfit.com/cf-video/CrossFitSportsSeries_SkiBoardPromo2.wmv
FYI – I just tried to sign up for the undie run, but it’s full. A lesson for the procrastinators. Bummer.
We’ll miss you Hartley. Good luck out west.
I’m sure I’m the only dumb ass in the group, but actually looking at the box when you jump on it, does indeed make a big difference. It’s a good thing I have a Coach, or Three.
–Scores–
Paul M.: 14 rounds + 3x jump-stretch pull-up, red (sub: jump-stretch pull-up, red)
Alex H.: 14 rounds + 9x pull-up
Amy D.: 12 rounds + 7x pull-up
Derek B.: 12 rounds + 1x pull-up
Erin K.: 14 rounds + 11x jump-stretch pull-up, red (sub:
jump-stretch pull-up, red, step-up)
Josh O.: 14 rounds + 7x pull-up
Alex M.: 18 rounds + 13x pull-up
Keena S.: 12 rounds + 11x jump-stretch pull-up, red (20″; sub: jump-stretch pull-up, red)
Charles H.: 14 rounds + 13x pull-up
David O.: 16 rounds + 12x pull-up
Pete S.: 10 rounds + 9x jump-stretch pull-up, blue (20″; sub: jump-stretch pull-up, blue)
Mayra C.: 14 rounds + 13x jump-stretch pull-up, red (13″; sub: jump-stretch pull-up, red)
Holmes H.: 12 rounds + 9x jump-stretch pull-up, red (20″; sub: jump-stretch pull-up,red)
Christine S.: 12 rounds + 11x jump-stretch pull-up, red (20″; sub: jump-stretch pull-up, red)
Brian T.: 18 rounds + 14x pull-up
Sean M.: 12 rounds + 12x pull-up
Jen M.: 12 rounds + 7x pull-up (20″)
Josh M.: 18 rounds + 13x pull-up
Michael F.: 12 rounds + 12x pull-up
Katie M.: 16 rounds + 10x jump-stretch pull-up, red (20″; sub: jump-stretch pull-up, red)
Jonathan H.: 16 rounds + 14x pull-up
Kevin C.: 8 rounds + 8x jump-stretch pull-up, red (sub: jump-stretch pull-up, red)
Roselena R.: 14 rounds + 8x jump-stretch pull-up, red (20″; sub: jump-stretch pull-up, red)
Ivy F.: 14 rounds + 11x jump-stretch pull-up, red (20″; sub: jump-stretch pull-up, red)
Jeff W.: 12 rounds + 12x pull-up (13″)
Drew P.: 16 rounds + 10x pull-up
Bill S.: 12 rounds + 12x jump-stretch pull-up, blue (sub: jump-stretch pull-up, blue, step-up,20″)
Ralph B.: 10 rounds + 10x pull-up
Mead O.: 16 rounds + 12x bodyrow (sub: bodyrow, step-up)
David T.: 9 rounds + 10x pull-up (sub: jump-stretch pull-up, blue, step-up, 20″)
Glenn C. 9 rounds + 9x pull-up
Joseph P.: 9 rounds + 6x jump-stretch pull-up, green (20″; sub: jump-stretch pull-up, green)
Linda K.: 9 rounds + 10x jump-stretch pull-up, blue (sub: jump-stretch pull-up, blue, step-up, 20″)
Marco M.: 14 rounds + 10x pull-up
Thomas M.: 16 rounds + 11x pull-up
Noland C.: 16 rounds + 13x bodyrow (20″; sub: bodyrow)
Dave R.: 22 rounds + 8x pull-up
April H.: 12 rounds + 3x jump-stretch pull-up, green (sub: jump-stretch pull-up, green, step-up, 20″)
Adam C.: 16 rounds + 14x pull-up
Chad F.: 12 rounds + 9x pull-up
Andrew R.: 16 rounds + 11x pull-up
Christy P.: 24 rounds + 17x pull-up
David S.: 16 rounds + 4x pull-up
Angel P.: 12 rounds + 5x pull-up (20″)
Joe F.: 18 rounds + 8x pull-up
John M.: 12 rounds + 11x bodyrow (13″; sub: bodyrow)
Keith H.: 16 rounds + 5x jump-stretch pull-up, blue (sub: jump-stretch pull-up, blue)
Ben T.: 13 rounds (20″; sub: bodyrow)
Diana D.: 10 rounds + 8x jump-stretch pull-up, blue (18″; sub: jump-stretch pull-up,blue)
Cristian D.: 12 rounds + 5x jump-stretch pull-up, blue (20”; sub: jump-stretch pull-up, blue)
Wayne C.: 12 rounds + 12x pull-up (20″)
Chuck D.: 10 rounds + 7x jump-stretch pull-up, green (18″; sub: jump-stretch pull-up, green)
Tyler P.: 16 rounds + 8x jump-stretch pull-up, red (20″; sub: jump-stretch pull-up, red)
Anna H.: 12 rounds + 6x jump-stretch pull-up, green (18″; sub: jump-stretch pull-up)
Set S.: 18 rounds + 14x bodyrow (14”; sub: bodyrow)
Leigh T.: 12 rounds + 6x jump-stretch pull-up, red (20″; sub: jump-stretch pull-up, red)
Sara J.: 10 rounds + 10x jump-stretch strict pull-up, green (sub: jump-stretch strict pull-up, green, 2x squat)
Jerry C.: 14 rounds + 15x jump-stretch pull-up, red (20″; sub: jump-stretch pull-up, red)
Bobby M.: 12 rounds + 3x jump-stretch pull-up, blue (sub: jump-stretch pull-up, blue, step-up, 20″)
John B.: 16 rounds + 12x pull-up
Jim M.: 12 rounds + 11x jump-stretch pull-up, red (14″; sub: jump-stretch pull-up, red)
Jennifer M.: 16 rounds + 11x jump-stretch pull-up, green (sub: jump-stretch pull-up, green, step-up, 20″)
Anne M.: 14 rounds + 6x bodyrow (10”; sub: bodyrow)
Leota B.: 16 rounds + 12x jump-stretch pull-up, red (14″; sub: jump-stretch pull-up, red)
Jeff B.: 12 rounds + 7x jump-stretch pull-up, red (sub: jump-stretch pull-up, red)
Katherine C.: 12 rounds + 9x jump-stretch pull-up, blue (14″; sub: jump-stretch pull-up, blue)
Jenn J.: 10 rounds + 9x jump-stretch pull-up, red (sub: jump-stretch pull-up, red, step-up)
Christine D.: 12 rounds + 11x jump-stretch pull-up, green (10″; sub: jump-stretch pull-up, green)
Crossfit Lonely and Pathetic
sub: strict bodyrows, max vertical jump
12 rounds + 9 bodyrows
I did strict bodyrows from a nearly-horizontal position; it got really tough, especially considering how trashed my shoulders are from the single arm snatches yesterday. Have I mentioned that the Smith machine I’m doing these on has a brand new bar, which has the surface of a metal file? Seriously, no exaggeration. My callouses are pretty much gone, just filed away. The rest of my hands look like grated cheese, though.
Also making this WOD extremely difficult: all the standing around time, all by myself. 6am, I miss you, all of you. Well, except for two of you, and I’m not telling you which ones.
Welcome back, Erin! So glad to see your name on here; can’t wait to see you in person.
And what is this about LOOKING at the box?? Are we supposed to do that?
If you didn’t see Chef Joe Palma on tv this morning, here’s his clip:
http://today.msnbc.msn.com/id/40922840/ns/today-foodwine/
Great Job Joe!