Final Push
One of our CrossFit Kids hanging out!
WOD 9/29/11
Max Back Squat – 10 minute time limit
Max Hang Clean – 10 minutes time limit
“Jonestown Sprint”
20-10
Push Press (65/45)
Burpee Pull-Ups
All of the free spots for the CASA 5K have been taken. There are still lots of spaces available but it will now be $20 to enter. Lets try and get even more CFB’ers out there on October 15!
Recent Posts
Showing 0 comments
if i remember correctly. we have done a jonestown crawl right? if so what did that involve
Jonestown Sprint???
What’s a burpee pull-up?
I claim the crazy and cute little man in the picture 🙂
as well as awesome photography lol
Stephanie, it is what it sounds like. You do a burpee then when you would jump and reach for the sky instead you jump into a pullup. It a a gasser of a movement.
This is an awesome picture!!
“Jonestown Crawl”
3 Rounds:
10 Deadlift (115% of bodyweight)
25 Box Jumps (24″)
The Burpee pullup is just that. At the top of the Burpee, instead of hopping, you jump into a pull-up. Same idea like a Burpee-broad jump, or Burpee-box jump. This one takes a touch of effort though. I’m curious where the Jonestown part comes from. And it’s the two’s relationship.
I love burpees, but this may change my mind………
i love burpee pull-ups!! i think anyway you serve a burpee, its still my fav!! This is gonna hurt after 4 days off!!
345 Back Squat (A year agoraise I struggled with 225)
165 hang clean
4:56 J Sprint RX (lost count on first set of BPU’s may have shorted a couple, not sure)
Great job 6 AM’ers
OK, does the “20-10” mean you do 20 of each then 19 of each all the way down to 10? Or 20 of each then 10 of each?
Its a 20 rep set of each followed by a 10 rep set of each.
My earlier post was supposed to say:
(A year ago I struggled with 225)
Dang cell phone 🙂
That is AWESOME Jeremy…nice job on the back squat!
What a great way to start my day! I thinking about how my max BS in December of last year was 65#…lol, ohhh man, 65#’s…that’s cute! Today I got 110# (5# PR) and for my hang clean I got 90#…I got under 95# but couldn’t stand up with it…womp womp! Did the WOD in 5:45 RX…don’t underestimate those BPU’s!!
Jeremy and Erin…y’all are INSPIRATION!!!
Know it doesn’t count but I did this one at school at got 200″ on my back squat. I’m a little psyched about that one. Did the WOD at school also and could only do burpees because we don’t have pull-up bars. Did 65# on push-press and finished in 3:09. My girls didn’t like this one very much. They thought it was going to be easy but the burpees got to them.
Way to go Erin!
dena what do you coach?
im a student teacher now at vidor and also coach soccer at kelly.
planning on math teacher and soccer coach in the near future
how do they take to crossfit workouts if you have used others with them?
good to finally feel a barbell PR again. 225# not much but 15# more than this time last year.
160# hang clean
3:29 rx
180# back squat. Im sure that’s a pr.
115# hang clean. Really need to do better at getting lower under the bar.
4:34 on the work out. 45# push press. Used a 12″ box for the pull up part.
also good to see these ladies killin it on the back squats…really close to my weight. means you guys are bad ass! (and im a lightweight :[ )
285# back squat, meh. Tried to go low bar for the first time… still needs more work
240# hang clean! didn’t see this one coming, was VERY excited.
3:22 RX? jumped to the second highest bar on the very end.
455# back squat. 3:41 RX
Dont remember time it was 5 something…..
175# BS ran out of time so couldn’t try 185
HC just 75#.
JJ I coach softball and cross-country. I am putting my softball players through conditioning right now and have used modified cross fit workouts. For the most part they love it! They all push themselves to do their best and they push each other. All of them have made great improvements in their over all strength. I have to modify workouts because we do not have pull-up bars, medicine balls or the proper weights to do all the workouts correctly.