CFJax.com Workout (scaled)

Per Jay's suggestion, I checked out CF Jacksonville (I think I found the right one). Wow, talk about some studly workouts (and pictures:)haha). Anyways, I'm going to try their workout from 5/2/09, but I'll be scaling everything to half of RX'd. It still looks like a killer!

Warm-Up:
5 min. punching bag
5 min. jump rope
5, 10 sec. ring stabilization
10 HSPU progressions (shins on bench)

37 Burpees

CFJAX WOD (scaled to 1/2):

15 band-assisted pull ups
400m run
25 abmat sit ups
200m run
40 burpees
200m run
50 squats
200m run
40 push ups
200m run
25 box jumps @ 16"
400m run
15 bench dips


Time: 28:06 (all running done @ 7mph on a treadmill)

I'm super pumped after this... even though I felt like I wouldn't be able to finish, I did and my time wasn't too awful bad. The burpees & push-ups were the toughest (especially since I did 37 burpees in the warm-up). I felt like my sternum was going to pop on the last few push-ups.

This is the type of CrossFit I've been missing lately!! I can't wait to peruse CFJAX.com to see what I'll do tomorrow! :)

2 comments:

CrossFit JAX said...
May 7, 2009 at 9:48 AM

kate,
thanks for using our workout in order to better your fitness and achieving your goals! let us know how it went for you. thanks again and good luck :)

chris & meghan
cfjax

Jay Ashman said...
May 7, 2009 at 6:37 PM

woo hoo... I love CF Jax programming. They really put together some killer shit. I'm glad you liked it. I'm putting more of their stuff in my workouts as well.

I can't wait to see how you make out with this.