11.13.08

“Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Developing a Muscle-up Part I: Stability [wmv][mov]
Developing a Muscle-up Part II: Transition [wmv][mov]
Developing a Muscle-up Part III [wmv][mov]

Great job…

to Melanie for a fantastic score on Fight Gone Bad, her first CrossFit workout! We hope to see you again soon!

Schedule Announcement

Starting today, we are getting rid of our 11am class. We still have Monday through Thursday mornings before 10am by appointment and the 10am class (Monday through Friday). Please let us know if you have any questions.

It’s that time of year again…

It’s cold and flu season again…as many of you are feeling. An old trainer of mine used to tell me…if the cold is above your shoulders, working out will help you feel better by relieving some of the stuffiness; below the shoulders, you may actually do more harm than good. CrossFit WODs are intense, so listen to your body, if you are questioning if you feel well enough to work out, you could do more harm than good by coming in. Best advice to avoid the cold and flu season, eat right, get enough sleep and train hard :)!

November 13, 2008 | Filed Under W.O.D.

Comments

21 Responses to “11.13.08”

Jess A on November 13th, 2008 9:00 am

Let me be the first to say AAAAGGGGHHHH!!!!!!

What’s a muscle-up?
Mike D. on November 13th, 2008 9:04 am

When I first started reading these hero workouts I thought the heroes died while attempting these workouts….
Jill on November 13th, 2008 9:19 am

Seriously?
Ryan on November 13th, 2008 9:20 am

We doing 3pull-up 3dip = 1Muscle-up?

or is it 4? Either way this looks like a blast…
Jess A on November 13th, 2008 9:22 am

Okay, yeah, watched the videos… what’s the modified workout?
bridget on November 13th, 2008 9:23 am

The ratio is 3:1, so for the first round it would be 15 pull ups and 15 dips. If you can, sub in ring dips rather than standard dips.
FJ on November 13th, 2008 9:37 am

Ray made the 6am crew do 4:1 this morning or we could do 2:1 jumping muscle ups.
Ray on November 13th, 2008 9:37 am

correction

ratio is 4:1 for pull ups and dips

2:1 for jumping muscle ups

That is what dawn patrol did and very proud to say Jenny V and Liz toughed it out…FJ also did great at his 1st attempt at jumping muscle ups
Jess A on November 13th, 2008 9:59 am

Again… is there a modified version???
Todd on November 13th, 2008 10:21 am

Yeah, you’re gonna have to show me what this jumping muscle up is all about. Should be a blast
Neil on November 13th, 2008 10:34 am

WOW!
The Modified version = 200 pullups / 200 dips / 250 squats. I wish I could do the RX as it would be easier
Ryan on November 13th, 2008 11:02 am

Here comes another 45min+ WoD
Todd on November 13th, 2008 11:11 am

I was thinkin the same thing, Neil. That’s why I’m hopin that even though i can’t do a muscle up, that i can do a jumping muscle up.
Ray on November 13th, 2008 11:17 am

Jess A…we always scale the WOD’s accordingly to each person. We’ll come up with something that is challenging and doable for ya!

All…this is a hero WOD. You are lucky enough to be alive to feel the pain. Be thankful and suck it up. It is good for you.
Jess A on November 13th, 2008 1:40 pm

Joe – don’t forget the booty shake mix tonight… we’re going to need it!!!
bridget on November 13th, 2008 1:47 pm
joe kitz on November 13th, 2008 2:02 pm

Happy hour tonight ladies and gents…sorry. It really sucks that I get to skip this workout…I’m about to cry.
Mike D. on November 13th, 2008 4:11 pm

Joey, at least make up an excuse better than that…hamstring injury, working late,
Jess A on November 13th, 2008 4:14 pm

Or, use the excuse that you’re finalizing our booty shaking mix!!! Get to it!
bridget on November 13th, 2008 4:18 pm

No worries, we have imported Mike D’s playlist into the iPod…so you’ll have the pleasure of listening to his mix tonight…everybody get your big hair on !
Mike D. on November 13th, 2008 4:52 pm

You have to play it in sequence, Bridget. Everyone claims to hate Vanilla Ice but watch them bop along to the song…I expect to hear about some personal records being set tonight….