Athlete Profile: Jackie M.

25 Nov 09

Let me introduce you to CrossFit Athlete Jackie M. Jackie hails from the East Coast Crossfit box and is one of the most enthusiastic and positive thinking individuals that I’ve ever met. She’s been CrossFitting for almost two years favoring mostly body weight and 21-15-9 WOD prescriptions. Her inspirations? Faith and coaching her athletes. Jackie is a proponent for the fight against adolescent obesity and teaches children about fitness. She’s a lifetime athlete and plans to earn her Level 2 in the near future. As you can see, Jackie is one of the community’s bombshells!

Happy Thanksgiving ya’ll!

WOD

Strength

Bent Row: 3 x 9 (95#/115#/135#)

**Rx**

Metcon

5rds of:

burpees 40sec ON - 20sec OFF

row 40sec ON - 20sec OFF

**avg 10-12 burpees - UKD row/rd**

And Here We Go!!!

24 Nov 09

If you aren’t currently informed about what’s going on in the CrossFit community, read Robb Wolf’s Blog. And I suggest that as a resource because CrossFit.com has virtually locked-out the threads about this. Let the waves of turbulence commence!

*****UPDATE*****

More sources about this can be found at:

Catalyst Athletics - Greg Everett

CrossFit One World - Freddy Camacho

Being back in the Box with my friends and my brother is nice. As of right now, my brother is one-upping me and I still suck at double-unders. That’s going to change like the CrossFit Community after last weekend.

WOD
Strength

Step-ups: 3 x 9 (50# DB/hand)

**Rx**

Metcon
8 DB push press (50# DB/hand)

4 muscle-ups

32 double-unders

**12:08**

Greg Everett

23 Nov 09

Greg Everett is one of the most sought out coaches in the community. He’s technically sound and can tune and cue athletes with the best of them. MOST OF ALL, HE’S MY FRIEND. And friends to me are like family. Over the past weekend, some controversial stuff came up during the Black Box Summit at CrossFit Central. Greg is my bro and I believe in what he does. If you want to be a hater, refer to the pic below:

WOD

Strength

Bench Press: 3 x 9

**175/185/195**

Metcon

AMRAP in 10 min:

20 wall balls (20#)

10 half moons (30# sandbag)

200m sprint

**2rds (100m short of 3rds)**

Lazy Again

20 Nov 09

Still lazy...chillin' on the "War Admiral". Known in small circles as the "Duc Destroyer". That's right Bootcamp! That one's for you!

Rituals

19 Nov 09

Ok, I haven’t stepped back in the Lab quite yet. I have certain rituals I’ve got to knock out before I step in the ring. It takes me up to a week, most of the time earlier, to acclimate to the proper time zone. Here are a few rituals that take place:

1. “C Diet” - Eat everything I see for up to 72 hours. This includes alcoholic beverages. Food examples include the “Number 7” Vietnamese Soup (pictured above).
2. The Friends & Loved Ones - This is a no brainer. Gotta see the peeps! This includes my dogs. I arrived on my brother’s birthday and had a chance to see my best buds David and Jolie among others. Of course my brother and I sauced it up for his birthday. Refer to #1.
3. Massage - Chinese massages are the best! This ancient Chinese secret is one of my secrets and is no longer a secret because I told you.
4. Take out the “War Admiral” - I’m not a car guy. My chopper and Harley are my escapes from the world when I’m home. Chopper = “War Admiral”, Harley = still no name. Fair to foul weather, the bikes gotta run.

WOD

Heavy Shitbag: 100% x 3 - 7 days

Our Friend and Teammate

David Laconte, USN SEAL, Retired

Killed In Action, Afghanistan 13 Nov 2009

Back To The Lab

18 Nov 09

Time to get it on!

Rex vs Double-Unders

14 Nov 09

I still suck at double-unders. I can admit that I haven’t been really attempting to improve my skill with it. I’m going to make a conscious effort to improve them. Of course I had to sub the double-unders with several single-unders on today’s Rx. No issues there.

WOD

5rds for time:

4 HSPU

8 squats

16 double-unders

**4:27 subbed with 50 single unders**