CrossFit Jackson

Push jerk 3-3-3-3-3 reps

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Row 2k

From the CrossFit FAQ page:

If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

This video from www.crossfit.com shows a good example of sdhp's done with intensity.

SDHP-Ring Dip WOD, Freddy C. vs OPT...[wmv][mov]

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Filthy 50's

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Ashley's 100# pull-up PR

Rest Day or Skill Work

Weighted pull-ups 1-1-1-1-1-1-1 reps

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Compare to April 22, 2008

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

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Mary PR's on Deadlift!!

Deadlift 5-5-5-5-5 reps

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Four months ago Mary started CrossFit Jackson unable to get into a deadlift position. Under the coaching of Ashley and Nick and due to her determination and willingness to work hard, yesterday Mary PR'd with 135# on the deadlift.

Outstanding Job!!

Rest Day or Skill Work

Four rounds for time of:
Run 400 meters
50 Squats

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For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

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Handstand Push-up Variations...[wmv]
L-Pull-up...[wmv]
Developing the L-Pullup Part Ia (CFJ Preview) ...[wmv][mov]
Developing the L-Pullup Part Ib (CFJ Preview)...[wmv][mov]

(videos courtesy of www.crossfit.com)