Friday, 11.13.09: Boxing Match and Run

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Foo

"The secret is this: there is no secret."


"Boxing Match”  and 5KRun

Box Jump Tournament
High Rollers:  24" box
Coasters: 18" box
Cruisers: 12" box

You will seed yourself into one of the above divisions.  You will be matched up against another athlete in your division and compete head to head in a box jump ladder.  You will do one BJ, and then your opponent will immediately do one BJ.  You must then immediately complete 2 unbroken BJs, and then its your partners turn to do unbroken 2 BJ.  You will continue to do one more BJ each round until one athlete fails to complete the prescribed reps unbroken. 

The winner will then face off against the winner of another heat.  The loser will face off against the other loser.  This will continue until a winner is determined for each division.
 
Then… Pose Running 411
5 K

15 Comments:

1. There is allot of BJs going on here. I'm not sure....
Comment by concerned crossfitter — November 13, 2009 at 3:04am
2. I've been crossfitting now for about a year and I just recently found your site...I love the creative ways you do the workouts...I'm now hooked on US Crossfit..Thanks
Comment by Hognutz — November 13, 2009 at 10:27am
3. Speaking of alot of BJ's - Shannon crushed the tournament- although we quit going on 12 rounds- she had more in her- I was done!! Then everyone had a solid 5 K run- but once again Miss Shannon led the pack! Great job Kathy!:) and everyone this morning!
Comment by Aly — November 13, 2009 at 12:10pm
4. the BJ's were great this morning with the 6 am'ers really putting out!! super nice to see fellow cf'ers that i haven't seen in a while- good work on the bj's! on a non-bj note though, how many of you out there know our aly willier? i am lucky enough to call her more than just a fellow crossfitter, but a friend. and i just want to put out there that her generosity of spirit, her positive energy, thoughtfulness, the dedication and motivation that she brings to US CF is absolutely unbelievable and is a huge part of what makes US CF what it is! so thanks, Aly, for all you do!! (but we gotta work on that running, sister!!) happy friday, all :-)
Comment by shannon — November 13, 2009 at 12:18pm
5. ps- who is that in the pic??
Comment by shan — November 13, 2009 at 12:19pm
6. It is great to see what is going on at USCF- I couldn't agree more with the above comments. Keep the training going!
Comment by Jessi — November 13, 2009 at 1:32pm
7. Shan- you dont know who that is...who else but HOLLYWOOOOOODD! Looking good Chris!
Comment by nm — November 13, 2009 at 2:07pm
8. actually, maybe its not! Aly who is that?
Comment by nm — November 13, 2009 at 2:08pm
9. i thought it was hollywood also, but just wanting to know for sure- I am going to cut & paste it & make it my desktop :-) :-) :-)
Comment by shan — November 13, 2009 at 2:25pm
10. it's CHASE i remember when he first started.... impressive improvement- speaks volumes for the program & his dedication!! aawww- our boys are growing up!
Comment by shan — November 13, 2009 at 2:43pm
11. All true about aly mcbeal, she taught me butterfly kips at our cert and is an awesome trainer and awesome athelte! The workouts look great at USCF! How high are your ropes?
Comment by rob — November 13, 2009 at 6:18pm
12. Speaking of Chase and BJs....hmm, that sounded, uh, a bit unsavory...but anyway he's challenged anyone to a box jump-off after the Seal Fit workout this afternoon...any takers? Batman? Brian? BTW, speaking of Brian (Frogger Jr.), he knocked out 17 rounds...way to go B! PBR's on me for taking me down with 17!
Comment by Robin — November 13, 2009 at 6:41pm
13. Wowzer- the box jumpers of America Champ belongs to Mr. Sean Lake 2nd tie with Brian and Gary at 17, and Nicolette for the ladies with 13 at 24"- Also, Ben Edwards had a pretty solid 5 K this Morning! Booyah to all the great efforts today!!! Happy friday- have a great weekend and see you all on Monday!-
Comment by Aly — November 13, 2009 at 9:35pm
14. Wow...what a friday the 13th. It was a great start to the day waking before the sun rose and joining Aly, Shannon, Charlie, Kathy, David for a great BJ session, OOPS, and then a 5 k. I haven't run one of those in a while. Thanks for the new warm up Ryan. Aly what's up tomorrow? Meditation at 7:00-8:00, work out at 9:00? Peace
Comment by Ben Edwards — November 13, 2009 at 10:29pm
15. Ben- the class will only be at 7:30am tomorrow- I will be heading down to Coronado to attempt the Obstacle Course! But will run a Sat WoD soon! Have a great weekend:)
Comment by Aly — November 13, 2009 at 11:41pm

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