Thursday 070802
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
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.
PS – I told you guys it would be muscle-ups.


  • sarena

    May Jason rest his peace. It would be an honor to complete this workout.
    If one doesnt have a muscle up yet, would a 1:1 sub be allowed?

  • chad c

    what does it mean that i now regard squats as a sort of comfort food…?
    presumably ring dip / ring pull-up sub for the muscle-ups?

  • Captain Willard

    “You smell that? Do you smell that? VOMIT, son. Nothing else in the world smells like that. I love the smell of VOMIT in the morning. You know, one time we had a workout called TABATA FIGHT GONE BAD, for 20 MINUTES. When it was all over I CRAWLED around the gym. We didn’t find one of ’em, not one stinkin’ BODYBUILDER. The smell, you know that STOMACH ACID smell….the whole GYM. Smelled like… CROSSFIT. Someday this FOUR DAY CYCLE is gonna end..””
    Comment #22 – Posted by: CCTJOEY at March 25, 2007 08:12 PM

  • sarena

    Joey is actually a really cool guy. He was at the PL cert in San Diego!

  • marisela

    my arms hurt

  • Dan L.

    First hero workout. Always obliged to respect the fallen, especially a SEAL in this case.

  • Ewen

    Stop complaining, Marisela. At least you have arms. I fully demonstrated yesterday that mine were an optical illusion.

  • juan g.

    its juan. from MONGOLIA at the 5 hills training area.
    this place is amazing.
    i have to many pictures.
    havent been able to do a WOD..
    been to busy training Mongolians to shoot M4s
    um yeah so all is cool…
    might shower tonight so i might do this WOD.
    what else…
    Im drawing a blank mainly because i need a new pair of underwear asap. (havent showered since the states.)
    but im definitly missing the black box, and all the peeps in it.
    uh yeah so send me messages on myspace. apparantly this computer doesnt like gmail.
    hooyah,Jason Dale Lewis rest in peace.
    sgt g. out.

  • marisela

    thanx ewen, i had a momentary lapse in weakness.
    juan, i think that is the most hardcore thing i have ever read. i almost think you are joking and you’re just sitting around drinking maitai’s and getting a tan while typing things to make us think you are hardcore.
    how you must stink.

  • sarena

    Wow juan, cool hearing fm ya fm so far away!
    Jason WOD 38:38
    Sub MU w/ 3ea body rows(false grip coming along) and dips
    May you rest in peace. Thanx 4 ur svc. I def thought of u as i went along.
    Back to the box later to get some more.

  • Hari

    Sub 2:1 Jumping Muscle Ups (40 rings at head level, 60 at chin level)

  • Nick P

    Juan- why not have a competition to see who can go the longest without showering or changing? Can Mongols shoot without being on horseback?-
    Life is not worth living if there is nothing worth dying for… all those who serve and protect. De Oppresso Libre

  • Michael

    I seem to remember having trouble doing jumping muscle ups too, plus elbow still injured so mu’s are kind of out. I think once I did jumping pull-ups and dips as a replacement, with some crazy multiplier. is that still cool?

  • Denise

    Hey Juan — good to hear from you. One of my friend’s aging father’s life long wishes was to go horseback riding in Mongolia. It is supposed to be amazing (and on the list of “1000 Things You Must Do Before You Die”). So, this father and son went off together on this adventure of bittersweet lore, as his father died toward the end of the trip, having his last dream fulfilled. Take pleasure where you can, and be well.

  • marisela

    30:10 sub body rows and jumping dips
    thanx court, for the tips on improving my squat time. it made it much “easier”
    good job roxanne and rob. you are both fun to watch and inspiring.
    michael, run on for tomorrow morning?? 9 am-ish? any later and i think it will be to hot. i think roxanne is going to join us so we can meet on the SE corner of the park (57th and 5th) accross the street from the plaza.
    let me know

  • marisela

    if anyone else wants to join us, you are more than welcome!~!

  • Roxanne

    I am down for the run tomorrow morning. Just send me a confirmation time sometime this evening.
    3:1 subs (body rows & jumping dips)for me today.
    Squats were more of a rest for me because all I could feel were my arm muscles aching! I don’t even want to look at the rings right now.
    Good job lunch crew! Be back again for more tomorrow!

  • michael

    hey marisela i can do 930 but not east since i will be on cpw. can we meet at the south house on the run then? also how far remember i just did my first 5k yesterday.

  • marisela

    kool, we’ll meet you there at 9:30. i know you wanted to get your 1 loop time down, so we can start from there and see how you feel. how did it go???
    roxanne, i will meet you at the SE corner at 9am.

  • From this month’s Journal:
    “So, all you have to do to be competitive at next year’s CrossFit Games…is bring your ‘Fran’ time to under 3:00, deadlift more than 2.5 times your bodyweight, and perform ‘Linda,’ in good time, as if you were 50lbs heavier than you actually are.”

  • ok, dammit, cool pic. so when are we re-staging that photo at the box with you, keith, and brian d. doing the handstands?

  • Hari

    I think there’s a trick: First, get to about 2x body weight on the DL and to a really good time on Linda. Then, lose 50 lbs. Once you drop the weight, it will be real easy to get your Fran time below three minutes, since you’ll effectively be doing negative weighted pullups, and of course, you’ll still have your great Linda time at the old weight (which will now be 50 lbs over your new weight). Trust me, Speal was probably no better than you. All you need to do is drop 50 lbs to his weight, and you’ll be there.

  • marisela

    and me (as soon as i have a clean handstand)
    tee hee

  • michael

    you need to do 3 min fran just to compete? it reminds me of he saying in butch cassid and the sundance kid; “who ARE those guys?”

  • michael

    hey marisela in case we miss each other try me on 917 684 9226 .. i I have a stopwatch too. I’d love to shoot for a -25 but i didnt time last.

  • marisela

    anyone that is going for the run tomorrow:
    i will have my cell with me so you can call me if you don’t know where we are meeting. i will be at 57th & 5th on the SE corner of the park, parkside across from the plaza at 9am sharp (horseshit smell and all, you can’t miss it)
    then i am running from there to the reservoir at the south side house to meet michael at 9:30 am and we will be doing timed res splits. it is about a 1.6 mile run and we will rest and time eachother in between. this is not for speed unless you want it to be. reservior is a beautiful run, so this is ideal for people who “hate to run”
    there is a water fountain so we will keep plenty hydrated and i will probablly be there for a while, so come on down!!

  • Dan L.

    Just wanted to thank all the trainers and fellow cross-fitters for a great first month. My last chem final for the summer semester is tomorrow, and then I’m heading to Arizona for a month. Will be keeping up with crossfit at the Tempe affiliate, as well as finally running this marathon on the 25th. See y’all again come September 1st.

  • jacinto

    15:03 and it was tough 5pullups 5dips 10 pullups 10dips and so onthe squats were the easy part great job eveybody.

  • sarena

    holy crap jacinto! your time is crazy! you’re the man! I need u as my role model!

  • sarena

    am thinking of going to steve cotter and catherine imes KB workshop in boston on sept 23 for the day. anyone interested in driving up with me?

  • Greg aka The Dark Knight

    Hell of a workout yesterday. Josh that Vagisil comment was hilarious but nothing was funnier than seeing Mike scream like a first time virgin when he did the muscle-up! LOL. You guys are funny.
    Dammit hell of a workout. You’re an inspiration man! My arms are burning but I feel good this morning.

  • Kevin

    For time:
    100 Squats
    5 Muscle-ups
    75 Squats
    10 Muscle-ups
    50 Squats
    15 Muscle-ups
    25 Squats
    20 Muscle-ups
    26:23 as rx’d

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