130919

This is an old school, no-name CrossFit workout from way back in 2004, four years before CFSF existed. Let's call it Jack'd... It delivered.

Three rounds:
Knees to elbows, 21 reps
21 Kettlebell swings, 53/35
21 Push-ups
Rope climb, 3 ascents (*sub/^mix)
21 Box jumps, 20" box
Back extension, 21 reps
Walking lunges, 150 feet

Eric- Rx  28:11
Derrick- Rx 28:38
Russell- Rx  29:38
Richard- Rx  26:25
Abby- Rx  31:14
Stephen- (2) 18:17
Jerry- (2) 20:18
Allie- (1) 12:13
Candice- 36:50^
Casey- Rx  31:39
Todd- Rx  26:43
Todd McK- 40:58^
Byron- Rx  23:19
Teresa- 36:52*
Sharon- (2) 28:28*
Britt- 40:56^
Dave- Rx  38:46
Erin- Rx  35:35
Mary- (2) {14} 22:41*
Matt- (2) 24:00^
Juan- Rx  31:15
Conner- (2) {14} 20:36*
Quincy- (2) 28:58*
Joshua- (2) 18:30*
Kyle- (2) {14} 21:50*
Tom- Rx  23:45

Great job everyone. This was a deceivingly difficult session that required serious fuel to finish. Nice work hanging tough.  Super good job Byron, and Abby. Outstanding work puppies, you are all doing very well. Crawl, walk, run.

These are some classic CrossFit exercises, and they were put together very well. Thanks CFHQ! A fitting close to a pretty heavy training cycle. Did you get anything unbroken after the first round?

Some people said the Kettlebell swings were the tough part, some said the Box jumps. The Walking lunges were no walk in the park, to say the least. This workout was a grind. Just keep moving, getting micro-breaks between exercises.

Friday is a rest day. Open gym 5:15-6:15. Come in and get a little mobility, or get some at home. Do something- anything, that helps you recover. ICE anything sore. Ask for a massage. Roll, floss, feather, smash. If you find something gnarly, camp out on it.

We are one week away from one of the all-time nuttiest things we do at CFSF, the Burpee mile. This is a real gut check, and fun time that proves we are able to do much more than we think we can, and what separates us from the normal population. Get part, or get the whole thing- you choose.

www.trackmypr.com

Thanks for another great day at CFSF. Thanks for the hard work and great fuel.

"In the confrontation between the stream and the rock, the stream always wins, not through strength, but by perseverance."
-H. Jackson Brown

CFSF