logo

Wednesday, April 22 2015

Posted by Mandee on April 21, 2015   |   41 Comments

junk yard

 

 

WOD:

A. Deadlift: 8 – 4 – 3/4 – 3/4 – 8  E2:30MOM

B. For Time:

5 deadlifts 245/165

20 box jumps 24″/20″

10 toes to bar

10 deadlifts 245/165

15 box jumps 24″/20″

10 toes to bar

15 deadlifts 245/165

10 box jumps 24″/20″

10 toes to bar

20 deadlifts 245/165

5 box jumps 24″/20″

10 toes to bar

 

REMINDER: Rope Climbing Workshop THIS SATURDAY April 25 at 11AM. Sign up on MBO to reserve your spot! Counts as a regular visit for Silver and Gold Athletes, $15 for Bronze Athletes. 

 

41 responses to “Wednesday, April 22 2015”

  1. Joe L. says:

    Damn Justin, that’s a lot of weight! In case you didn’t know, he’s a stud!

  2. Haley says:

    Justin!!!! Why don’t you put some weight on the bar and get depth, please 😉 so STRONG

  3. Duke says:

    there is only one……”JUNK YARD DOG”

  4. Kyle O says:

    Strong work Justin, that bar is screaming for mercy.

  5. Mandee says:

    Justin! Been lifting heavy at CFHSV since our days on the green floor in the Matrix! 🙂

  6. Nathaniel says:

    That’s a keg of dynamite right there. I remember when he was a skinny punk.

  7. steve price says:

    STRONG SQUAT!! BIG “j” IN THE HOUSE!

  8. fleming says:

    The quiet, humble killer justin! Always going heavy and hard.

  9. Jeremy M says:

    The stud of studs! This guy is one tough athlete! A blast to WOD with!

  10. Tracy says:

    Justin!!! great pic 🙂

  11. Calvin says:

    Are those the 65# plates:) Looking strong as always!

  12. Jessica Thompson says:

    Justin! Heavy hitter makin’ it look easy!

  13. Eric says:

    He was showing me how to pick them up and lay them down that day! Justin always a Power-House in the Gym

  14. Dani says:

    Justin!! You are one freaking talented athlete. The best part is though, you’re one really nice guy. I remember hearing you say words of encouragement to me during a Hero WOD one day and I remember feeling surprised you even knew my name. Cheers to you and all the heavy weight you throw around!!!

  15. Teresa says:

    Amazing to watch and so nice.
    You are always leading the way via example!!

  16. Summer says:

    Looking good, Justin!

  17. George C says:

    I want to be strong like Justin when I grow up!

  18. Stephanie says:

    Jeebuz that look heavy

    I second what George said! ^^

  19. Scaled-E says:

    7:28 Heavy scale on everything.

  20. Bradley says:

    A. 285-320-340(3)-315(3)-285

    B. 7:43 Rx

  21. Andrew says:

    This dude represents CFHSV strong every day! Always fun to hit a WOD with Justin.

  22. David M. says:

    Not everyone can be Justin. 🙁

  23. Mandee says:

    A. 8@225 – 4@255 – 3@270 – 3@270 – 8@225
    B. 6:48 RX

  24. Nathaniel says:

    A. 315(8) – 345(4) – 365(3) – 365(3) – 315(8)

    B. 7:20 rx

  25. CoachDB says:

    All of you have already said it about JW. Exactly why I call him Junkyard Dawg!

    Tried to do some Bench press work to see if I could tolerate the pain at 225 as I am competing in this Spartan Challenge with my cousin this weekend. Was only able to tolerate 185 today. I was hoping for a lot more as two weeks ago I hit 225 for 4. We will see???

    Deadlifts = 295 – 345- 415(3) – 415(3)
    WOD RXd = 7:02

  26. Teresa R says:

    8@ 205 4@235 3@250 3@250 8@205

    11:11 Rx

    Followed by Yesterday’s WOD @ 16:45 @95# scaled Run to Row instead

  27. CrossFit Kodi says:

    A. 260 (8) – 295 (4) – 315 (4) – 315 (4) – 260 (8)

    B. 8:32 RX

  28. jamie cherrypicker says:

    A.215-245-265-265-215
    B. 8:15 Scaled to step ups and knees high as possible

  29. Tracy says:

    A. 8 (210) 4(240) 3(250) 3(250) 8(210)
    B. 9:47 Rx’d
    Thanks for the push Mandee 🙂

  30. Justin says:

    I appreciate all the kind words.

  31. Calvin says:

    A.8@320#-4@365#-3@380#-3@380#-8@320#
    B.7:48rx

  32. Heath Sharp says:

    (A) 415 (8) 470 (4) 495 (3) 495 (3) 415 (8)

    (B)7:06

    I want to thank each and every one of yall for letting me fight with yall last Friday. It was everything and more than I imagined in a Crossfit atmosphere. I hope yall don’t mind me posting on the site daily. It keeps me focused and steady grindin..

    • Nathaniel says:

      You stud muffin! Show up any time and keep grindin. Believe it or not, we’re pretty big fans on account of your folks : )

  33. Jeremy M says:

    A: 325(8)-375(4)-395(4)-395(4)-325(8)
    B: 5:50, RX

  34. Matt says:

    Steady grindin’

  35. Mac says:

    Awesome pic Justin. You are a force for sure!

    365-405-455-455-365

    6:15 rc

  36. Amazing blog! Do you have any helpful hints for aspiring writers?

    I’m hoping to start my own website soon but I’m a little lost on everything.
    Would you suggest starting with a free platform like WordPress or
    go for a paid option? There are so many choices out there that I’m completely overwhelmed ..
    Any tips? Many thanks!

  37. Hey there! This is my first comment here so I just wanted to give a
    quick shout out and say I really enjoy reading your articles.
    Can you suggest any other blogs/websites/forums
    that go over the same subjects? Thank you!

  38. Appreciation to my father who informed me regarding this web site,
    this blog is truly awesome.

  39. seo plugin says:

    Hello Web Admin, I noticed that your On-Page SEO is is missing a few factors, for one you do not use all three H tags in your post, also I notice that you are not using bold or italics properly in your SEO optimization. On-Page SEO means more now than ever since the new Google update: Panda. No longer are backlinks and simply pinging or sending out a RSS feed the key to getting Google PageRank or Alexa Rankings, You now NEED On-Page SEO. So what is good On-Page SEO?First your keyword must appear in the title.Then it must appear in the URL.You have to optimize your keyword and make sure that it has a nice keyword density of 3-5% in your article with relevant LSI (Latent Semantic Indexing). Then you should spread all H1,H2,H3 tags in your article.Your Keyword should appear in your first paragraph and in the last sentence of the page. You should have relevant usage of Bold and italics of your keyword.There should be one internal link to a page on your blog and you should have one image with an alt tag that has your keyword….wait there’s even more Now what if i told you there was a simple WordPress plugin that does all the On-Page SEO, and automatically for you? That’s right AUTOMATICALLY, just watch this 4minute video for more information at. Seo Plugin