Congratulations to Christy P., for winning Friday’s PCF Throwdown!
max height box jump
1-1-1
then, two cycles, each for time; rest amply between cycles:
21-15-9
box jump, 24″ platform
burpee
This workout is scored by both times.
Compare results to August 29, 2009.
How high can the midgets fly?
Way to go, Christy!
–Scores–
Derek B.: 31.5-35-38x-in., 5:45, 5:47
Alex H.: 38-40-41.5-in., 5:46, 5:26
Alex M.: 31.5-35-38-in., 4:33, 5:11
Michael F.: 38-40-41.5-in., 5:35, 5:08
Robbie S.: 38x-38x-37-in., 5:46, 7:11
Erin K.: 33.5-35-36.5-in., 7:02 (24”) , 7:11 (20”)
Borja G.: 44.5-45.5-47-in., 5:58, 7:03
Bill M.: 1, 1, 1, 5:58, 5:52 (20”; 15-12-9)
Jon H.: 35x-35-36.5-in., 6:34, 7:26
Sofia J.: 1, 1, 1, 5:48 (21-15), 6:09 (15-12-9) (sub: step-up, 20”)
Keena S.: 27-27.5x-27.5-in., 5:48, 5:16 (20”)
Steve M.: 1, 1, 1, 8:41, 6:50 (21-15-9, 15-12-9)
Ted K.: 1, 1, 1, 5:37, 5:33 (sub: step-up, 20”)
Ryan B.: 1, 1, 1, 8:10, 8:49 (sub: assisted pull-up, bodyrow, incline pushup; 15-12-9)
Brian T.: 42-43-45.5x-in., 4:26, 5:03
David O.: 44.5-45.5x-45.5-in., 6:19, 7:41
Holmes H.: 32.5-33-34.5-in., 5:32, 5:15 (20”)
Mike S.: 48-49-50x-in., 4:05, 4:29
Ryan D.: 41-42-43-in., 4:52, 5:06
Glenn C.: 1, 1, 1, 5:53, 7:29 (20”)
Marc H.: 1, 1, 1, 6:21, 6:59 (20”; 15-12-9)
Pete S.: 1, 1, 1, 6:59, 8:39 (20”; 15-12-9)
Julie G.: 1, 1, 1, 6:17, 5:47 (sub: step-up, 20”; 15-12-9)
Jigar S.: 1, 1, 1, 6:34, 6:39 (20”; 15-12-9)
Christy P.: 48-49-50.5x-in., 3:18, 3:13
Ross K.: 41-44.5-46-in., 4:33, 5:30
Ralph B.: 41-42-45.5x-in., 6:35, 7:19
Noland C.: 1, 1, 1, 7:42, 8:58 (20”; 15-12-9)
Jeff W.: 1, 1, 1, 8:11, 8:09 (20”)
Diana D.: 1, 1, 1, 3:51 (15, 12, 9), 8:42 (18”; 15-12-9)
Ivy F.: 1, 1, 1, 8:23, 8:10 (20”)
Teal B.: 1, 1, 1, 5:57, 6:05 (sub: single-leg squat, step-up; 15-12-9)
Rachel Z.: 1, 1, 1, 5:42, 6:04 (sub: step-up, 20”; 15-12-9)
Johnny A.: 1, 1, 1, 8:16, 7:56 (20”)
Set S.: 1, 1, 1, 8:23, 9:09 (18”)
Dave R.: 53.5x-51.5-53.5x-in., 2:48, 3:20
Drew P.: 47-48.5-49.5-in., 4:26, 4:49
Lisa C.: 1, 1, 1, 6:03, 6:54 (sub: step-up, 20″)
Mark C.: 1, 1, 1, 4:33, 4:37 (sub: step-up, 14.5″, pushup; 15-12-9)
Mead O.: 10:51 (15-12-9), 5:41 (9-6-3) (sub: step-up)
Josh M.: 41-42-43x-in., 4:30, 5:01
Kris C.: 29.5-30.5-31.5x-in
Chad F.: 38-40.5-40.5-in., 5:20, 6:16
Erik S.: 1, 1, 1, 5:57, 6:37 (20″)
Cristian D.: 1, 1, 1, 6:29, 7:28 (20″)
Andrew R.: 41.5-42.5-43.5x-in., 4:11, 5:20
Wayne C.: 1, 1, 1, 6:21, 6:56
Charles H.: 38.5-40.5-42.5-in., 5:09, 6:53
Keith H.: 44-46x-46x-in., 5:27, 7:13
Anna H.: 1, 1, 1, 7:24, 8:07 (18″; 15-12-9)
Katherine C.: 1, 1, 1, 6:51, 7:04 (18″)
Leigh T.: 1, 1, 1, 7:19, 8:31 (20″)
Linda K. 1, 1, 1, 5:03, 5:20 (sub: step-up, 20″; 15-12-9)
Jung S.: 1, 1, 1, 6:46, 6:29 (18″; 15-12-9)
Ben T.: 1, 1, 1, 6:21, 6:06
David S.: 34.5-37-38.5x-in., 5:19, 6:01
Josh O.: 35-39-40.5x-in., 5:16
Jeff B.: 39-40.5-42.5-in., 5:32
John B.: 44-46-47.5x-in., 4:37, 4:50
Jerry C.: 42-44-45.5x-in., 6:19, 7:35
Ricky B.: 39x-37x-37-in., 5:20, 6:42
Alissa G.: 30-30.5-31.5-in., 6:08, 7:11 (20″)
Lee P.: 37-39x-39x-in., 7:27, 9:38
Rajesh N.: 1, 1, 1, 6:17, 7:07 (20″; 15-12-9)
Amanda S.: 1, 1, 1, 3:23 (sub: step-up, 20″, knee pushup; 15-12-9, 1 round)
James C.: 1, 1, 1, 4:37, 6:09 (18″)
Bradley D.: 1, 1, 1, 5:23, 6:43 (18″; 15-12-9)
Leota B.: 1, 1, 1, 6:03, 7:11 (20″)
Caitlin S.: 33, 3:51, 4:18 (sub: strict pull-up, bodyrow, pushup)
Thanks guys!
My notes from last max box jump attempt:
August 13, 2010:
max box jump: 47.5 in (got on top of 48.5 but did not stick the landing)
Today: Got on top of 49 and jumped off, hips fully extended over box.
Humbled again and again and again. Christy, you’re awesome!
CP- that’s what she said! I kid. Great job yesterday. Congrats.
Tuck jump
10-10-10
then, two cycles, each for time; rest amply between cycles:
21-15-9
tuck jump
burpee
4:47, 6:28 (burpees got me)
On the 10-rep tuck jumps, I used one of the benches and the ubiquitous mirrors to be sure my feet cleared 20″ on each one. I was often higher, but in the later sets it got more difficult. Jumping = hard.
I love the belt they awarded you, CP. You continue to inspire us all!
Just wanted to share this from Whole9:
http://whole9life.com/2011/02/its-just-exercise-part-i/
Sometimes it feels like our workouts are do-or- die, and sometimes you want to take things personally when they don’t go as planned or progress doesn’t happen as fast as you want. I like Melissa’s balanced perspective here.
We’ve got the best of both worlds at MPH; an emphasis on form, technique, strength, and coaching for any situation imaginable, PLUS getting a great workout every single day.
Tod C, making the homeland safer, one powerpoint at time…
From a hotel room in Beautiful and friggin cold Atlantic City, NJ
10, 10, 10 Tuck Jumps
21, 15, 9
TJ, Burpees
5:45
Wheeze, albuterol
6:50 (i know, i know)
10 POW burpees ’cause I know better)
This ain’t no Boardwalk Empire, yo