LogsItAll Rankings

Tuesday, September 11, 2007

CrossFit Hero Workout

Jason:


S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

For time.

We will use Various scaling on this:

Pro: As rx'd

Pack:
100 Squats
3 Muscle-ups
75 Squats
6 Muscle-ups
50 Squats
9 Muscle-ups
25 Squats
12 Muscle-ups
Use seated muscle ups if necessary.

Porch:
75 Squats
3 Muscle-ups
50 Squats
5 Muscle-ups
25 Squats
7 Muscle-ups
15 Squats
9 Muscle-ups
Use seated muscle ups if necessary.

OR...

You can use a 3:1 pullups/dips for every muscle-up as substitution.

So for Pack:
100 Squats
9 Pull-ups
9 Dips
75 Squats
18 Pull-ups
18 Dips
50 Squats
27 Pull-ups
27 Dips
25 Squats
36 Pull-ups
36 Dips

Porch:
75 Squats
9 Pull-ups
9 Dips
50 Squats
15 Pull-ups
15 Dips
25 Squats
21 Pull-ups
21 Dips
15 Squats
27 Pull-ups
27 Dips

*Multiply dip x 2 if subing bench dips*

###

This was a great class.
We had ALL levels push the limits...
Fittingly, our US Navy S.E.A.L. completed the workout as prescribed (50 muscle-ups!)





7 comments:

Adrienne said...

I remember the first time I met Chriss I busted his chops for using a 25lb Kettlebell. Now, today's workout was much more fitting of a Navy Seal!

Way to go Chriss!

Jerry Hill said...

Pro, as rx’d:
Chriss 37:29

Pro:
Muscle-up till failure then sub remaining with 3:1
Ray 24 MU, 48:20
Vinnie 19 MU, 48:35
Eugene 18 MU, 43:14

Pack:
Seated MU
Kevin 25:20
Adrienne 35:14

Pack:
3:1 sub
Joe, ring dips 40:12
Leslie, bn dips 35:34
Elise, pband, jdip 40:12

Porch:
Cara, rrow bdip 31:44

Ran out of time:
(short last round of pull/dip)
Katie 36:30
Julie 36:30
Magoo 36:45
Che 42:15

Cara said...

It may have been "Porch", but damnit - I made good time!! :-D

Jerry Hill said...

Cara,
You've been red-hot the last 2 days!

I'm looking forward to seeing what you take on for "Ashley" tomorrow.

Chriss said...

Thanks for the support, you are inches from your first of many muscle-ups, keep your "eye" on the prize

C

Jen said...

Cara, A crossfit "Porch" would kill most!

Chriss, nice work Bro! You kick ass!

See you all on friday!

Cara said...

Thanks Jerry and Jen! This workout burned me out a bit too much to take on Ashley today - but hopefully I can sub Ashley in for a workout next week and see how I do. See you all Thursday/Friday! :-)