Friday 140410


4 Rounds for time of:
Run 400 meters
5 Burpee muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Post time to comments or BTW


Ryan taking some time to take the kettlebells for a walk.  Thanks Ryan!

Ryan taking some time to take the kettlebells for a walk. Thanks Ryan!


We have seen many box jumps come up in workouts as of late.  Box jumps are fun; we can show off our athletic prowess and look cool doing it!  The following post is the first of a 2 part series on how to perform a proper box jump to achieve their intended goals then some of the safety issues that can come up and how to tackle them.

Why do we even do box jumps?  We do not just do them for the aforementioned cool factor.  The first reason we do box jumps is because they hit many of the 10 General Skills of CrossFit: they require and build explosive POWER from the hips leading to triple extension that will carry over to the many other movements we do; they require BALANCE, COORDINATION, and AGILITY to control your body while jumping from the ground to an elevated object then land again safely on the ground; you must ACCURATELY land on the top of the object or be severely punished. Another reason we do box jumps is the explosive nature of the movement recruits the fast twitch muscle fibers.  Fast twitch muscle fibers help when we are working at maximal weight loads, while sprinting, and so much more.


#1 – Jump from a flat foot and land with mimicking jump roping – When you land on top of the box, you should land with the whole foot, flat on the box.  If we land on our toes, we are more likely to catch a toe and introduce our shins to the box.  When we land on the ground, we do not want to land with a flat foot as this would be VERY hard on the achilles tendon and calf.  Land with similar mechanics as basic jump roping; relaxed ankle and foot, with the forefoot landing first then the heel kissing the floor.

#2 – Keep your eyes up – During the box jump, you don’t want to look at the box.  Looking at the box leads to your chest falling.  When you chest falls in a box jump, two things happen: First it sends our momentum forward not up which can again make our shins meet the box; Second it forces you to land on the top of the box with a dropped chest, this turns every jump into a good morning-like movement.  If you combine a box jump with the posterior chain heavy movement like deadlifts or squats, this can needlessly fatigue some important muscles.

#3 – Jump like a ninja! – Have you ever heard a ninja box jump? HELL NO!  Box Jumps should not sounds like a herd of buffalo in the Serengeti.  If you box jump properly, you are getting approximately 1″ clearance over the top of the box, allowing you land coming down onto the top of the box as opposed to very little clearance and jumping “into” the top of the box.  As you land on top of the box, let gravity do the work, don’t force your feet into the box, just simply land in a short squat.  The same goes for landing on the ground, don’t punch your feet into the ground in anticipation of going into the next jump, just land with the soft foot and knees to get ready for many more reps.

The following video will discuss many of the key points I have mentioned above and is a sneak peak of what I will discuss in the next post.



– There is a Level 1 certification at the gym this weekend, so there will only be classes at 7am both Saturday and Sunday.  If you can’t make a class, get outside and enjoy the beautiful weather!




  1. Jen K. :

    Why do I feel like this post was directed at me? 😉 My shins haven’t been introduced to a box recently, so they definitely said “hello” yesterday, oops. That’s what I get for experimenting with my form a bit during the WOD… le sigh.

  2. Pottsie :

    RE: U.S. Army Specialist David Wayne Taylor, 20, dying in the line of duty.

    20 years old is FAR too young to die.

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