Saturday 1.22.11

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Warm Up:  10:00 Time Limit
-30 Pike Push Ups- Practice with feet on the floot, feet on a box, hands on rings, etc., but get 30 total reps.
-On the minute perform 5 box jumps (24/20)

SWOD: 15:00 Time Limit
Review GHD Sit Ups and do 3 sets of 5-10 depending on ability.

Metcon:  "Jack"
AMRAP in 20:00 of:
- 10 Push Presses (115/75)
- 10 KB Swings (Heaviest KB you can do with good form)
- 10 Box Jumps (24/20)

Post GHD Sit Ups numbers and metcon times to comments section!  bc


  1. w/u as a group is fun :)
    swod: ghd sit up practice
    metcon: "Jack" 7 rnd's +4 pp @ 105#/44#kb/24" box jump with focus on opening the hips on the jump off and hit the ground ready to jump..

  2. METCON: Jack 10 rounds +9 pp
    (got 7 rounds the first 10 mins then it just fell apart) Would have been even worse if Kim wasn't there heckling me. Thanks Kim

    Great groups today. A TON of energy!

  3. "Jack"
    AMRAP in 20 min:
    10 push press (75#)
    10 kb swings (35#)
    10 box jumps (20")

    7 rounds + 10 push presses

    Thanks for the encouragement Greg but I just didn't have it in me today to try and compete with Brooke ;)

  4. SWOD: 3 sets of 12 GHD

    Metcon: 7 rds + 5 PP. 75 lbs PP, 44 lb KB, 24 in box

    Nice work Steffanie. It was a really tough work out.

  5. Swod GHD Sit ups
    Metcon 5rds +4 95#PP/35#KB/24"box

  6. Warmup: 30 pike push ups
    SWOD: GHD sit ups 3 x 10

    AMRAP in 20 min:
    10 push press (65#)
    10 KB swings (35#)
    10 box jumps (16")

    9 rounds + 2 push presses

  7. CFE WOD: 10k 58:37 PR!! Very excited to run this in under an hour for the first time ever! :)

  8. CFE WOD #3
    10k in 1:04..wanted sub 1hr but just didnt have it today. Happy though because this is the longest i've run in over 5 years!!!! I've done more running in past 3 weeks than i've done in past 5 years too.
    Awesome job Melissa, and Kim too. She PR'd today and ran further than she ever has!!!

  9. CFE 10K in 70 min

    big jump for me from last week, 4 mile to 6.