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Daily Workout 1.31.2011



Clean & Jerk 7×2

Progressively load the bar until you reach a new 2-rep max.


400m Run, then..

11,10,9…1  Pushups
1,2,3…11 Situps

then, 400m Run

Post max 2-rep C&J and time for metcon to comments

Above:  Ernie sets a new canine gym record in the box jump – 36″.

It Turns Out that Cool Whip Isn’t So Cool After All


  • john
    January 30, 2011

    Is there any way i can get a big, good copy of those pictures?

  • Andy P.
    January 30, 2011

    Ernie is awesome!

  • Portia
    January 31, 2011

    Strength: 105#

    Metcon: 12:19

  • Maura
    January 31, 2011

    Sorry to the coaches when I have to take myself out of the 5:30 am class late at night. Parents seem to like texting me late and saying oops, I forgot to tell you, I’m dropping of at 6:40am…. and I sit here waiting for them to show up still at 7:03….

    Miss the 5:30 friends!

  • Portia
    January 31, 2011

    We missed you too this morning Maura. See you Wednesday!

  • Larry
    January 31, 2011

    Strength: 155×2, 175×1

    Metcon: 10:08 w/ row.

    Ernie has hops!

  • Kara
    January 31, 2011

    Yay Ernie!

    Strength: 78#

    Metcon: 13:10, pushups on a bench. It was a cold and slippery run! Watch those first steps out the door. Thanks for the help with the C&J, Dan.

    We miss you Maura!

  • Bill
    January 31, 2011

    Strength- 205
    Metcon- 6:51

    Good programming!

  • Rob
    January 31, 2011

    Strength – 195
    Metcon – 9:32

  • Anthony T (mercer)
    January 31, 2011

    Hey delval,

    I found your site after taking the level 1 cert in morristown last month. Rob, was great so i decided to check out your cyber box. I liked what I saw for today’s workout… actually the whole month looks great.

    Anyway, my buddy and I from crossfit mercer in central jersey did the workout and enjoyed it.

    Anthony- 165#
    Joey- 200#

    Metcon (we subbed double hand release pu’s with a clap and we rowed because its so icy here)

    A- 7:18
    J- 8:00

    Thanks for the excellent programming

  • Rob
    January 31, 2011

    Anthony – you’re welcome! Feel free to print out our training schedule (posted a few days ago) and post your times on our blog.

  • Andy P.
    January 31, 2011

    C&J – 135#
    Metcon – 13:46. Yeah really need to work on the pushups.

  • Anthony T (mercer)
    January 31, 2011

    Rob, I’m way ahead of you. I’m looking forward to mixing in your programming with the mainsite and our affiliate. Thanks again

  • Mary
    January 31, 2011

    Strength: 118

    METCON: 10:55 – no anchors or abmat….wanted under 10 but had to be stubborn and go without anchors…Just so everyone knows, nutrition is key…until I get that through my thick head, I am gonna be pissed with my times…UGHHHH

  • Helen
    January 31, 2011

    Strength – 88lbs

    Metcon – 11:31. My push ups are still a little sketchy. Can’t seem to get the complete ROM, i.e., chest to floor and when I try going all the way down and lifting my hands off the ground, start to worm a bit.

  • Bill
    January 31, 2011

    Strength- Snatches 7×2
    165×2, 170×1

    Metcon- 6:41. One foot anchored for sit-ups, resulting in 10 seconds faster than this morning. Good work by the 5pm crew. Punish yourself!

  • Brian C.
    January 31, 2011

    Strength – 145lbs
    Time: 12:17

  • Colleen
    February 1, 2011

    Strength: 135×2
    Metcon: 8:04 no anchors
    Good WOD!

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