Friday 100625


Box jumps

All this talk about box jumps, let's see how high you can go. Knee-high socks optional.


10 rounds for time of:

3 weighted pull-ups, 25#

5 strict pull-ups

7 kipping pull-ups

For weighted pull-ups place a 25-pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Numerous scaling options will be provided so don't fear this WOD!

Post time and number of sets to completion.


Juli breaking in the new GHD. More GHD to come….

This was on the Affiliate page and comes from Practice CrossFit ( There's a lot of great things on this list and I hope you relate to some of them. Post what you say about our box when someone asks you where you workout or what CrossFit is! Get the conversation started!

When your questioned about where you workout at, what do you say to explain CrossFit? Try some of these the next time someone asks.

-I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.

-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.

-I train in a warehouse with no air conditioning and big garage doors. If you didn't know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.

-I train where advertising is sacrilege. I train where I am a walking advertisement.

-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder…not elevator bullshit. Real music.

-I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my stupid ass baggage that is meant to be burned at the door.

-I train where if I want to keep my shirt on I can….but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short ass shorts, or is quasi naked after a WOD thats fine…no attention will be paid, because its all about the training, not about meat markets. If you want a pick up joint, look elsewhere.

-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are assholes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.

-I train in a place void of gossip. Rumors are unwelcome at all times and if I was stupid enough to ever spout anything negative, or even just not positive about one of my training partners, or any other training location for that matter, I would be crucified on the spot, by any and all in ear shot. Drama queens are eaten alive where I train.

-I train where everyone applauds when I do well, and I applaud for them.

-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.

-I train where I am confronted everyday by food Nazis who wont allow me to eat shit and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I'm old and gray, not being moved.

-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.

-I train because laziness sickens me, and preventable disease is exactly that…preventable through effort, not medication.

-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.

-I train where the floor could double as a pool at times because people actually work hard. I don't care, that's how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

 -I train with people of every walk of life, and if I cared about status…someone would make me leave.

-I train where education daily is paramount, and if I'm not a constant student, I will fail quickly.

-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better….they aren't allowed to train with me.

-I train with people that make my day better.

-I train in a place where I want to be, not a place I feel I have to be.

-I train under expectations. Expectations to be better than yesterday. 

-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train its not about "I"….its about "us"

I train….what the hell do you.

12 thoughts on “Friday 100625”

  1. -I train in a place where I want to be, not a place I feel I have to be.
    That’s my favorite!
    Jill i better see your knee high socks tomorrow.

  2. Oh and mine is….
    I train at a place where i can make myself better every day, both physically and mentally. A place that will not let me give up and will force me to do unthinkable acts every single day. I train at a box that puts our name on the board every time we PR, which only makes my day even better.

  3. I train at a place where I am encouraged and supported, and challenged both pyhsically and mentally.

  4. So mentally challenged in fact, that I can no longer spell after I complete a WOD 🙂
    …and I train at a place where I can push myself beyond what I thought my limits were almost every day.

  5. Kelley De Laney

    I train in a box where they not only know my name, but my last name, my work place, my families names, my max weights on various lifts, my hobbies and that I can always do better then I think. I train in a family oriented enviornment, where children laughing and/or crying is all part of the background noise, where a wide range of music is played. I train in a place where crying is optional, but your not alone! I train at CROSSFIT-EVOLVE!!!!!!!! <3 you guys!

  6. I second Kelly and….
    I train at a gym that doesn’t have a sign…..well I used to ; ) lol
    I train at a box that will not let me give any less than my best, that constantly pushes me past where I think I can go, that gave a crap if I hit WOD’s while I traveled, and encourages me when I feel like I failed. I train at EVOLVE! Mad props Gene, Jon, Neil, & Tyson!!!!

  7. Knee-high socks definitely help with box jumps. Mike, that 43 3/4″ may have been 45″ or so if you had worn some knee-highs! Maybe taking a step like we did would have helped too. 🙂

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