2/14/12

JUSTIN‘S BIRFFDAY WOD

For Time:
75 Double Unders (25 DU’s) (150 Singles)
Then
3 Rounds of:
12 Toes-thru-Rings (Hanging Knee Raises) (Leg Raises)
9 Deadlifts (155/105) (105/75) (75/45)
6 Hang Power Cleans (155/105) (105/75) (75/45)
3 Shoulder-to-Overhead (155/105) (105/75) (75/45)
Then
75 Double Unders (25 DU’s) (150 Singles)

February “Cool” Board

***Make some goals for yourself for February

–  Leann – 10 Consecutive Pull Ups
–  Mindy – 21 Consecutive Pull Ups
–  Michelle – 22 Consecutive Pull Ups
–  Erica – 1st Ring Dip (who knew ;))
–  RossBoss – 275# Clean & Jerk
–  Bobby – 255# Clean & Jerk
–  Annette – 1st Kipping HSPU
–  Ash – 23 Consecutive HSPU’s
–  Anne – 1st Pull Up!
–  Bobby – 300# Front Squat
–  Bobby – 275# Bench Press
–  Michelle – 160# Clean & Jerk
–  Mike – 465# Deadlift
–  Tara – 100# Snatch
–  Jaime – 6 Consecutive Muscle Ups
–  Justin – 1st Muscle Up Ever!
–  Andrew A. – 2 Consecutive Muscle Ups
–  Jaime – 2 Consecutive Strict Muscle Ups
–  Billy – Clean & Jerk 225#
–  Missy – 1st Pull Up!!
–  Travis – 415# Deadlift
–  Ben – 1st Strict Muscle Up!
–  Ash – 245# Power Clean
–  Bobby – 245# Power Clean
–  Ash – 47 Consecutive Pull Ups
–  Ash – 55″ Box Jump
–  Kylie – 1st Toes2Bar
–  Fred – 5 Consecutive Pull Ups
–  Travis B. – 1 Month of CrossFit/Down 17#/Becoming a CrossFit BADA$$
–  Heidi – 1st Workout as Rx’d!
–  Billy – 405# Deadlift

–  Adam L. – 405# Deadlift

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25 Responses to 2/14/12

  1. Jaime says:

    Happy birthday, Justin!!! Rest day for me, but I love the workout (obviously 😉 ) and can’t wait to try it this week.

  2. Todd says:

    Justin, Happy Birthday brotha! Your workout deserved so much more from me. I disappoint…just didn’t have it today.

    I used 155 for dl, but 145 for hang cleans and overheads. 15:25.

    With that said, here’s to a great day. Keep sporting that speedo…not everyone can pull it off. All the best. t.

  3. Adam P says:

    Happy Birthday Justin!

    Used 135 lbs for the wod = 9:12. Still can’t seem to shake this cold. Two weeks later I still feel tired and weak. I’ve tried just about everything to get rid of it with no results. If anybody has a miracle cure I’m open for suggestions.

  4. Adam S says:

    Happy Bday Justin!

    Great WOD, mix of strengths and weaknesses for me.
    Rx’d — 14:20

    Started off with 77 consecutive DUs, new PR
    Toes-Rings and Hang Power Cleans were my hang ups in the WOD.

  5. John Jackovin says:

    Happy birthday! Ur WOD 11:21 as u Rx’d.

    • Travis B says:

      Happy Birthday Justin

      Good WOD.

      Used 155 for DL, could only muster 105 for Hang Cleans, and those even got daunting, until Michelle pointed out that I wasn’t using my legs, and used 135 for Shoulder to overhead.

      Single unders

      Time: 14:53

      Definitely sore in the legs and back after yesterday and today.

  6. Ross V.M. says:

    Happy birthday Justin!
    Worked up to single snatch at 195lbs and then failed a few times at 205 which was very frustrating.
    Vaught WOD: 11:21. Just had to throw double unders in there didn’t you…..

  7. Bob Jennings says:

    Happy B-day Justin!!!

    I’m guessing you still own that speedo?

  8. Ash says:

    Yeeaa, Happy BIRFFDAY J-dizzle!

    Ur WOD as Rx’d 8:29….this was a good one.

  9. Annette says:

    Happy Birthday, Justin! It is sure to be an exciting year for you — wishing you much success and all the best!!

    What? No one is going to make the Bam-Bam reference? Love the the pics 🙂 Baby Strongman. Cute!

  10. Bobby says:

    After dropping 190# on my head snatches went down hill real fast. The snatching gods did not have it in for us today 🙁 We will live to snatch another day Ash!

    Then

    JV Birffday WOD – 10:59 (used 205#)
    Nice choice and Happy Birffday J-Dawg!!!
    It is pretty amazing how far Justin has come in CrossFit, he is truly a testament to what improvements you can make in flexibility and strength through the CrossFit principles and A LOT of hard work. The guy that couldn’t do an overhead squat with PVC pipe when he started, and I have watched him overhead squat more than his bodyweight now. Great athlete, great coach, great dad? WHAT!
    Keep it up J-Dawg, you are an inspiration

  11. Michelle says:

    Happy Birthday Justin!!

    Birthday WOD as rx’d 12:48, I share Ross’s sentiments about the DU’s 🙂

  12. Todd says:

    In other important news, The Avett Brothers are in Iowa City on March 7th…also in Lincoln, NE on April 12th. Who is in?

  13. Lance says:

    Happy Birthday Justin!! I’ll hit the bday wod tomorrow. Sectionals 11.2 today at noon with Officer Woods. 10 rounds 9 deads and 12 push ups. The whole workout was push ups.

  14. Billy says:

    Happy B-Day Justin! I’ll make up the Birffday WOD later this week.

    Front Squat 3-3-3-3-3 – 185, 205, 220, 235, 250

    250 is a PR…I’m not sure by how much.

  15. Meghan McCoy says:

    Happy Birthday Justin!!

    Justin’s bday WOD 13:36

    Thank you so much to Jaime for knowing I’m stronger than I think I am and convincing me to do the weight. This is the reason I love CrossFit, doing things you never thought you could do! Best feeling in the world!

  16. Lindsay says:

    Justin’s Birffday wod rx’d – 8:46. Happy birthday, Justin! LOOOOOOVE YOU 🙂

  17. Mindy says:

    Justin’s Birthday wod as rx’d 11:22
    Happy Birthday Justin!

  18. Jaime says:

    JV’s Birffday WOD – 9:27 with 145#

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