Crossfit JAX (website)
mentally tough, physically hard, spiritually strong
27 Edgar Street
Atlantic Beach, FL 32233
- 904.222.8475 Gym
- 757.348.9200 Cell
CrossFit JAX - Mayport, Jax Beaches & the Intracoastal:
The most recent 7 entries:
(Click here for the full post)
REMINDER: CFJAX IS CLOSED TODAY warm up200m run200m running backwards work20RFTpush ups x 5air squats x 5sit ups x 5 post time to comments for your viewing pleasure, here is a video of Rob Orlando doing Grace @ 225# (it's 135# rx). not only that, be he does squat clean thrusters and finishes in sub-8!
REMINDER: CFJAX IS CLOSED TODAY warm up200m run200m running backwards work20RFTpush ups x 5air squats x 5sit ups x 5 post time to comments for your viewing pleasure, here is a video of Rob Orlando doing Grace @ 225# (it's 135# rx). not only that, be he does squat clean thrusters and finishes in sub-8!
(Click here for the full post)
You have no right to bitch. Your sore hamstrings and screaming core are artifacts of high intensity compound movement, enabled by firm contact with Mother Earth and the primate’s gift of an opposable thumb. The very fact that your arms feel like lead and your legs like the business end of a propane torch is a gift of inclusion, given only because you have legs and arms to hurt.
The men of the Warrior Transition Battalion at Brooke Army Medical Center don’t know your pain. They brought guns to a bomb fight, and came home with fewer limbs than they packed, blown apart by the cowardice of other men.
Their pain is worse, one of exclusion, borne of wheelchairs and ramps, endless hours of physical therapy and prosthetic fittings, hobbled by the incessant need for painkillers. You will never know the agony that they’ve endured, first physically mangled, and then pitied, seen as victims of a botched War.
Luckily, they don’t share the viewpoint. An even twenty, enabled by the efforts of a young Lieutenant, are pursuing rehabilitation with revenge.
These men came to Alamo CrossFit to learn the tenets of CrossFit, supported by a crackerjack crew of trainers and an unrelenting need to go beyond the bounds of traditional recovery.
Placed in an environment where pity was gone and intensity was the only goal, I watched men do handstand pushups, femurs balanced against their wheelchairs, no feet weighing them down. I watched a Marine pull himself up a gymnastics ring, ripping as hard as he could while an unwieldy leg brace fought his every effort. I watched a man with no patella tendon sit into a full-depth squat, and a man with no legs clean a medicine ball from the ground.
These men, broken in body, were impossible to stop. The pain that we could inflict—jackhammering hearts, mental torment, and burning muscles—paled in comparison to the months of adversity that led them to our doorstep. They deadlifted and squatted, ran and pressed, displaying a fortitude far beyond our capacity to keep up.
Every moment hammered home a single point: You’ll be fine.
Remember that the pain is a gift, and men have overcome far worse. When your training results in injury, remember that there are those whose injuries dwarf yours by degrees of magnitude, men who would kill for the right to feel a strained Achilles or a jammed thumb. They will not quit regardless of the odds, and you will not disgrace their example.
The next time your muscles protest or you feel a callus give way, be thankful for the feeling, and the comparative ease with which you train every day. Be thankful for the gift that is your body, and the pain that it brings.
In Northern Texas, there are twenty men battling to reclaim lost capacity, showing the world that injury is not an endpoint, that sacrifice does not end in martyrdom. Their courage is physical and mental, and their lesson is one that will serve far beyond their lifetimes.
Their pain is unimaginable, but their message is easily understood: the struggle to become a better human being ends only in death. Don’t let them down.
- Jon Gilson, AgainFaster
on a different note, check this video out of Rob Orlando, strongman competitor and badass CrossFitter doing Grace @ 225# (as RX, Grace is 135#). not only that, but he pretty much does squat clean thrusters the entire time! click for video here.
You have no right to bitch. Your sore hamstrings and screaming core are artifacts of high intensity compound movement, enabled by firm contact with Mother Earth and the primate’s gift of an opposable thumb. The very fact that your arms feel like lead and your legs like the business end of a propane torch is a gift of inclusion, given only because you have legs and arms to hurt.
The men of the Warrior Transition Battalion at Brooke Army Medical Center don’t know your pain. They brought guns to a bomb fight, and came home with fewer limbs than they packed, blown apart by the cowardice of other men.
Their pain is worse, one of exclusion, borne of wheelchairs and ramps, endless hours of physical therapy and prosthetic fittings, hobbled by the incessant need for painkillers. You will never know the agony that they’ve endured, first physically mangled, and then pitied, seen as victims of a botched War.
Luckily, they don’t share the viewpoint. An even twenty, enabled by the efforts of a young Lieutenant, are pursuing rehabilitation with revenge.
These men came to Alamo CrossFit to learn the tenets of CrossFit, supported by a crackerjack crew of trainers and an unrelenting need to go beyond the bounds of traditional recovery.
Placed in an environment where pity was gone and intensity was the only goal, I watched men do handstand pushups, femurs balanced against their wheelchairs, no feet weighing them down. I watched a Marine pull himself up a gymnastics ring, ripping as hard as he could while an unwieldy leg brace fought his every effort. I watched a man with no patella tendon sit into a full-depth squat, and a man with no legs clean a medicine ball from the ground.
These men, broken in body, were impossible to stop. The pain that we could inflict—jackhammering hearts, mental torment, and burning muscles—paled in comparison to the months of adversity that led them to our doorstep. They deadlifted and squatted, ran and pressed, displaying a fortitude far beyond our capacity to keep up.
Every moment hammered home a single point: You’ll be fine.
Remember that the pain is a gift, and men have overcome far worse. When your training results in injury, remember that there are those whose injuries dwarf yours by degrees of magnitude, men who would kill for the right to feel a strained Achilles or a jammed thumb. They will not quit regardless of the odds, and you will not disgrace their example.
The next time your muscles protest or you feel a callus give way, be thankful for the feeling, and the comparative ease with which you train every day. Be thankful for the gift that is your body, and the pain that it brings.
In Northern Texas, there are twenty men battling to reclaim lost capacity, showing the world that injury is not an endpoint, that sacrifice does not end in martyrdom. Their courage is physical and mental, and their lesson is one that will serve far beyond their lifetimes.
Their pain is unimaginable, but their message is easily understood: the struggle to become a better human being ends only in death. Don’t let them down.
- Jon Gilson, AgainFaster
on a different note, check this video out of Rob Orlando, strongman competitor and badass CrossFitter doing Grace @ 225# (as RX, Grace is 135#). not only that, but he pretty much does squat clean thrusters the entire time! click for video here.
(Click here for the full post)
21-15-995#/65# thrusterspull ups
compare to 11MAY10
todays WOD was not posted online here until after the last session took place inside the box. this was a deliberate attempt to keep you from knowing what the workout was going to be. i personally know someone who 'cherry picks' his/her workouts and its dependent upon what the WOD is for that day. if it happens to be a slow and heavy day, and they're 'in the mood' for a fast/intense metcon, they choose to skip out and not show up at the box.
our good friend angela put it oh so eloquently when she stated "remember when this was the norm...when we didn't know what the WOD was until we showed up..." and i thank her for reminding me of it. and so keeping with that theme, we will constantly vary when we post the WOD. if you must absolutely know, and it's not a rest day for you, just show up. don't skip out on the skill & focus set that is geared to working on drills that you're weak on or that will increase one of the 10 general skills that we attempt to get better at each and everyday. don't skip out on the group dynamic and camaraderie of the other athletes that are giving what they have each rep. don't skip out on the family & community you don't get when you work out alone and by yourself. and don't skip out on the coaching that you won't get when you decide to do your own workout in place of what is prescribed to you for that day.
the inconvenient downside to this, is that you won't be able to post your scores on here until after the WOD gets posted. oh well...all we can say is be more patient on those days that the WOD hasn't been posted. this is miniscule compared to keeping your training constantly varied.
you need to be watched by a trained eye. you need to be told that your squat wasn't deep enough, that your overhead wasn't locked out and that your hips didn't fully open. this is what will get you faster and stronger. this is what will get you moving correctly and make that movement more efficient. it's not enough that you work hard & fast. we want you to go as fast as you are able to, but we need you to do it to damn near perfection and we are going to demand it. you have no option. choosing what you 'like' to do, or would rather do won't do nothing but satisfy your wants...not needs.
21-15-995#/65# thrusterspull ups
compare to 11MAY10
todays WOD was not posted online here until after the last session took place inside the box. this was a deliberate attempt to keep you from knowing what the workout was going to be. i personally know someone who 'cherry picks' his/her workouts and its dependent upon what the WOD is for that day. if it happens to be a slow and heavy day, and they're 'in the mood' for a fast/intense metcon, they choose to skip out and not show up at the box.
our good friend angela put it oh so eloquently when she stated "remember when this was the norm...when we didn't know what the WOD was until we showed up..." and i thank her for reminding me of it. and so keeping with that theme, we will constantly vary when we post the WOD. if you must absolutely know, and it's not a rest day for you, just show up. don't skip out on the skill & focus set that is geared to working on drills that you're weak on or that will increase one of the 10 general skills that we attempt to get better at each and everyday. don't skip out on the group dynamic and camaraderie of the other athletes that are giving what they have each rep. don't skip out on the family & community you don't get when you work out alone and by yourself. and don't skip out on the coaching that you won't get when you decide to do your own workout in place of what is prescribed to you for that day.
the inconvenient downside to this, is that you won't be able to post your scores on here until after the WOD gets posted. oh well...all we can say is be more patient on those days that the WOD hasn't been posted. this is miniscule compared to keeping your training constantly varied.
you need to be watched by a trained eye. you need to be told that your squat wasn't deep enough, that your overhead wasn't locked out and that your hips didn't fully open. this is what will get you faster and stronger. this is what will get you moving correctly and make that movement more efficient. it's not enough that you work hard & fast. we want you to go as fast as you are able to, but we need you to do it to damn near perfection and we are going to demand it. you have no option. choosing what you 'like' to do, or would rather do won't do nothing but satisfy your wants...not needs.
(Click here for the full post)
and for all you sugar loving addicts and sweet tooths out there, who just can't quite find a good reason to minimize, if not totally eliminate the shit from you life, and wonder why you get sick, have no energy and wonder why you can't lose any weight...i suggest you read this
and for all you sugar loving addicts and sweet tooths out there, who just can't quite find a good reason to minimize, if not totally eliminate the shit from you life, and wonder why you get sick, have no energy and wonder why you can't lose any weight...i suggest you read this
(Click here for the full post)
focusfront squat-points of performance w/ pvc
workfront squat1x3 @ 85%2x2 @ 90%3x1 @ 95%
for time:20 jumping pull ups (no negatives!)15 pull ups (kip/butterfly)10 strict dead-hang pull ups (no knee bend!)30 knee push ups25 push ups20 push ups w/ feet elevated on 20" box40 air squats35 walking lunges30 jumping air squats
scale reps/movements accordingly
cool down100 abmat sit ups or 50 ghd sit ups
focusfront squat-points of performance w/ pvc
workfront squat1x3 @ 85%2x2 @ 90%3x1 @ 95%
for time:20 jumping pull ups (no negatives!)15 pull ups (kip/butterfly)10 strict dead-hang pull ups (no knee bend!)30 knee push ups25 push ups20 push ups w/ feet elevated on 20" box40 air squats35 walking lunges30 jumping air squats
scale reps/movements accordingly
cool down100 abmat sit ups or 50 ghd sit ups
(Click here for the full post)
warm up400m run
air squat review
wall ball shots x 10box jumps x 10full kb swings x 10abmat sit ups x 10ghd back extensions x 10
workoutamrap in 5mins:20# wall ball shots x 575# sumo deadlift high-pull x 5
2min rest
amrap in 5mins:box jumps x 575# push press x 5
2min rest
max calories on rower for 2mins1min restmax calories on rower for 2mins
post total reps of each movement from each station
compare to 09SEP09
warm up400m run
air squat review
wall ball shots x 10box jumps x 10full kb swings x 10abmat sit ups x 10ghd back extensions x 10
workoutamrap in 5mins:20# wall ball shots x 575# sumo deadlift high-pull x 5
2min rest
amrap in 5mins:box jumps x 575# push press x 5
2min rest
max calories on rower for 2mins1min restmax calories on rower for 2mins
post total reps of each movement from each station
compare to 09SEP09
(Click here for the full post)
CrossFit JAX congratulates Karen Edenfield for being the Athlete Of The Month this August 2010. Karen is one of the most consistent and dedicated members at the box. She is also one half of the CFJAX Edenfield Team, with her husband Harry being our 'resident expert' on everything having to do with the Concept 2 Rower. Together, they are one hell of a duo (even though they have never worked out together at the same time...but that's a different story!). A tough as nails kind of gal with always an excellent & positive attitude when she steps foot in the box, Karen is well deserving to be recognized as our Athlete Of The Month. We asked Karen a few questions about her training at CFJAX, from the first day she came in until her most recent workout and this is what she had to say:
"I started at CFJAX at the beginning of the year but didn't get serious until around mid-February which is when I ran the Donna Deegan Breast Cancer half marathon.
My first WOD consisted of sit ups, air squats and push ups for max effort in 2mins repeated for 3 rounds...or something like that. I was happy they were movements I could perform which gave me confidence.
I've ran a few races around town, various 5K/15K/half marathons for many years and I've competed in sprint & Olympic distance triathlons as well. As a kid, I competed in waterskiing (slalom, tricks & jumps) and have won on the National level. I pretty much trained myself in those days, but with family/work obligations my training frequency would fall off. CrossFit meets my need for intense training, as well as fulfilling my competitive desire to improve on my PR's. I go on certain days and times to the box and everyone in my family knows that its my outlet and release. I go, get it done and feel better about life. Sooo, if I'm happy then everyone in the family is happy!
My favorite lift is thrusters! Strange, I know. I also like deadlifts partly because it's one of my strongest lifts. But now all these young girls are passing me by! But I enjoy learning and improving my technique on all of them. I struggle with the snatch, but I will get it!
I really enjoy the hero WOD, Murph (without the vest) and I like Fight Gone Bad too. My strength would have to be endurance. I also enjoy the rower. You would think I would be better at rowing, considering who I'm married to, but I do not take to private coaching/critique at home very calmly...plus, rowing is harder when your short!
The last thing I want to see on a WOD, would be a long row, mainly because I have to learn how to pace myself. I can't do rope climbs or muscle ups either.
I get 'that feeling' when I look on the website each day for the WOD! I get fired up if it's a workout I've done before. It makes me look up my previous times/scores to try and beat them. But after several months of training I am no longer nervous. I know I can finish the workout even if I have to scale it (and I hate to scale it!). But I still get 'that feeling' when I walk from the church parking lot to the doors of CFJAX.
I participated in the recent Zoner's Challenge so I'm anxious to see the impact it will have. We usually eat fairly healthy but we do partake in an adult beverage every now and again.
Zone is more my style. Our household has a problem with sweets. The zone really has curbed my sweet cravings. I am never hungry when I'm on the zone.
I am in awe of everyone that walks through the doors at the box, especially the women! Being one of the older members I am just happy to finish the workouts. But I am very competitive and I do like comparing my times/scores to the other ladies. I only wish I had started CrossFit when I was younger. I encourage everyone to give it a try...I even wish my soon-to-be 13 year old daughter to join!
CrossFit JAX congratulates Karen Edenfield for being the Athlete Of The Month this August 2010. Karen is one of the most consistent and dedicated members at the box. She is also one half of the CFJAX Edenfield Team, with her husband Harry being our 'resident expert' on everything having to do with the Concept 2 Rower. Together, they are one hell of a duo (even though they have never worked out together at the same time...but that's a different story!). A tough as nails kind of gal with always an excellent & positive attitude when she steps foot in the box, Karen is well deserving to be recognized as our Athlete Of The Month. We asked Karen a few questions about her training at CFJAX, from the first day she came in until her most recent workout and this is what she had to say:"I started at CFJAX at the beginning of the year but didn't get serious until around mid-February which is when I ran the Donna Deegan Breast Cancer half marathon.
My first WOD consisted of sit ups, air squats and push ups for max effort in 2mins repeated for 3 rounds...or something like that. I was happy they were movements I could perform which gave me confidence.
I've ran a few races around town, various 5K/15K/half marathons for many years and I've competed in sprint & Olympic distance triathlons as well. As a kid, I competed in waterskiing (slalom, tricks & jumps) and have won on the National level. I pretty much trained myself in those days, but with family/work obligations my training frequency would fall off. CrossFit meets my need for intense training, as well as fulfilling my competitive desire to improve on my PR's. I go on certain days and times to the box and everyone in my family knows that its my outlet and release. I go, get it done and feel better about life. Sooo, if I'm happy then everyone in the family is happy!
My favorite lift is thrusters! Strange, I know. I also like deadlifts partly because it's one of my strongest lifts. But now all these young girls are passing me by! But I enjoy learning and improving my technique on all of them. I struggle with the snatch, but I will get it!
I really enjoy the hero WOD, Murph (without the vest) and I like Fight Gone Bad too. My strength would have to be endurance. I also enjoy the rower. You would think I would be better at rowing, considering who I'm married to, but I do not take to private coaching/critique at home very calmly...plus, rowing is harder when your short!
The last thing I want to see on a WOD, would be a long row, mainly because I have to learn how to pace myself. I can't do rope climbs or muscle ups either.
I get 'that feeling' when I look on the website each day for the WOD! I get fired up if it's a workout I've done before. It makes me look up my previous times/scores to try and beat them. But after several months of training I am no longer nervous. I know I can finish the workout even if I have to scale it (and I hate to scale it!). But I still get 'that feeling' when I walk from the church parking lot to the doors of CFJAX.
I participated in the recent Zoner's Challenge so I'm anxious to see the impact it will have. We usually eat fairly healthy but we do partake in an adult beverage every now and again.
Zone is more my style. Our household has a problem with sweets. The zone really has curbed my sweet cravings. I am never hungry when I'm on the zone.
I am in awe of everyone that walks through the doors at the box, especially the women! Being one of the older members I am just happy to finish the workouts. But I am very competitive and I do like comparing my times/scores to the other ladies. I only wish I had started CrossFit when I was younger. I encourage everyone to give it a try...I even wish my soon-to-be 13 year old daughter to join!
Click here to join Crossfit JAX.
Once you join, all of your stats (existing and future) will be shared with this gym's "Group Log".
You may remove your association with this gym at any time, at which point all of your stats would immediately be removed from the "Group Log".