* Every time you get to this minute, rotate through the movements (ex, at the 3 min mark, do 200M row. When you come back to this station [at the 6 min mark] do 150M Ski Erg, etc…)
Scaling Options:
C2B Pull Ups -> Chin Above Pull Ups -> Body Rows
Bar weight -> as needed
Scaling Options:
Push Ups -> Off knees
Pull Ups -> Jumping Pull Ups
*% based off 12 Oct
Video courtesy of CrossFit HQ. Second time through on the Hang squat snatch. Higher %s, so once you stand up with the weight, as you dip to the hang position, put tension in the legs so you can explode up!
Scaling Options:
DUs -> 200 SUs
Increase weight ea set
Video courtesy of Catalyst Weightlifting. Set up at the bottom every rep. Hips are lower than a traditional deadlift. Treat it like you’re actually going to clean the bar at the top. Lower sets should equate to higher weight per set compared to the 5X5 week. Push for it!
Scaling Options:
Cut cals in half
IF all assault bikes and ski ergs are taken, do 100M run for every 5 cals
*Add 2 reps every time you come back to a movement
Score = total reps
Scaling Options:
HSPU – Pike Push Ups
Wall Balls – 14/12
Increase weight ea set
Second time through on Front Squats in this cycle. Lower sets should equate to higher weight per set compared to the 5X5 week. Push for it!
Scaling Options:
Run->1K, 500m, 250M row respectively
Bar weight -> as needed (goal-at least half the reps before you drop the bar)
Pull ups – Body rows
pic courtesy of Cold Storage CrossFit
Each station, spend Two Minutes doing either…
-As many reps as possible of the movement (“the treat“)
or
-Burpees for the whole 2 min (“the trick“)
30 seconds rest/transition between stations.
Go through each station twice
Stations:
Scaling Options:
No scaling. If you cannot do RX, you do Burpees
*% based off 12 Oct
5 Rounds, Not For Time:
12 Feet Elevated Push Ups (24/20)
9 Four Foot (‘) broad jumps
3 Legless Rope Climbs
For Feet elevated push ups..
For the Broad jump, measure off a 4’ line. Jump from one end to the other (rep one), turn around and jump back to start (rep 2). Repeat for the number needed.
For Legless Rope Climbs…
Scaling Options:
Feet elevated Push up -> feet on top of two or three 45# plates ->regular push up
Legless rope climb->regular rope climb->2 rope walks per rope climb
We are going to start recognizing you awesome athletes out there in JSCF. Our first Athlete of the Month is….
Scott Haddix
His story: ” I’m now 51 years old and yes, I have Multiple Sclerosis. I went into the U.S. Navy when I was 17, I turned 18 in Boot Camp, yes Boot Camp, not Basic training, but that is another topic all together. I was initially going to be a Nuclear Engineer on a submarine, but that didn’t work out. I ended up on a munitions transport ship out of the Bay area in California and then later out of Guam. I came back to CONUS only long enough to be trained how to do Mine-Countermeasures on the last of the WOODEN (non-magnetic) ships in the U.S. Navy. Then off to Manama, Bahrain to sweep for mines in the Persian Gulf for Operation Ernest Will. Being that this was 1988, there was no CNN embedded reporters to report all of the shooting that was going on, although there was quite a bit of it going on,especially after the USS Vincennes shot down Iranian Air flight 655, by mistake, killing all 290 people on board, on 03 July 1988. After just over 5-years of active duty I went into the U.S. Naval Reserves so that I could use my G.I. Bill, the Montgomery G.I. Bill, the worst G.I. Bill ever. After a year in a Coastal Mine Sweeper unit, a slot in the Coastal Warfare unit Mobile Inshore Undersea Warfare (MIUW) unit 201 finally opened up and I couldn’t wait to get there. Initially aligned with U.S. Navy Special Warfare and later given over to U.S. Marine Corps Expeditionary Units (MEU). The training was difficult sometimes but I loved it. I mean with the exception of Navy Corpsman; most squids don’t get a chance to play Marine. I got married in late ’96 and early ’97 I decided to switch to the U.S. Army National Guard, a year later I was sent to Basic Non-Commissioned Officer Course (BNCOC), before I completed BNCOC I was invited to attend OCS to get my commission as an officer in the U.S. Army National Guard. After I completed U.S. Army Infantry Officer Basic Course five months before 11 September 2001. I was assigned an Infantry platoon back in Indiana with the 151st Infantry regiment. The only maneuver unit from the Army National Guard that served in Vietnam, the Indiana Rangers. Within 2-years I was promoted to the position of Commanding Officer of Headquarters Company at only the rank of 1lt, O-2. Unfortunately, during my 2-week training in 2002 I started experiencing numbness in my left hand and it got so bad that I lost fine motor control making it nearly impossible to sign my own name, yes I write with my left hand. I went to Chiropractors thinking it was just a pinch nerve, but my wife, an RN, suggested that I go see a Neurologist. So on my 6th wedding Anniversary (happy anniversary) I was diagnosed with Multiple Sclerosis (MS), the following month I got a root canal and while my mouth was still numb, my Battalion Commander called and told me I was going to Iraq. Once I was going through my pre-deployment training and medical screening, I decided not to lie about the fact that I had MS, so I was told I would be sent home. Some would be happy about not going to war, but when I assembled the troops I was to lead in Iraq and gave them the news that I was not going with them, some of them told me that they had told their friends, family and loved ones not to worry about them because their LT had fought in that region of the world before, and he’ll bring them home just fine. Although they all wished me the best and I sincerely appreciated their confidence in me, that was probably one of the saddest days of my career. The other would be speaking at my mortar platoon sergeant’s funeral months later. I was placed on medical hold and my promotion packet for Captain was never submitted. Later I was medically retired as a 1st Lieutenant with just less than 21-years of total service. My MS luckily didn’t really progress to the point where I was in a wheelchair, I worked in Africa and Kazakhstan training Peace-keepers for the better part of 7-years, I also went to Iraq as a contractor. I invested the money I made contracting into two fetal stem-cell treatments in Kiev Ukraine, trying to reverse or cure the MS, but I have not been cured. My depression from knowing that I had this disease got worst, and almost ruined my marriage. In late 2015 my balance was bad enough that I sometimes needed a cane. I figured that I had nothing to complain about because I had met others who were diagnosed with MS and within 3-years they were in a wheelchair, and I was diagnosed way back in I decided to accept a challenge from Crossfit 623 in February of this year, it was a 12-week challenge that included 3-Crossfit classes per week and a Paleo diet. By that time, I had become so sedentary and overweight that I was a little intimidated. I weighed 288 lbs. according to the scale and had problems walking up and down stairs. My wife, God love her, was very supportive and even got into the Paleo diet to make it easier for me. At the end of the 12-week challenge I had only lost 15 lbs. however I felt stronger and my clothes were getting lose. My plan all along was that if I enjoyed Crossfit, that I would transition from CrossFit 623 to Joint Strike CrossFit at Luke AFB, the price is the best and all of the equipment is there. I’ve since lost 30 lbs. and have noticed that as your conditioning improves, you get more from the workouts and you are able to do more of the workouts with less scaling of the exercises. I see Crossfit as a permanent part of my future.
Statements from coaches and other students
— Watching Scott thrive has been an awesome process- Coach
–He gives me drive and determination- student
–Scott is a success- Coach
— The word ” I can’t” doesn’t ever come out of his mouth– Love it , keep
improving , keep fighting the battle- Coach Sherri
*Reps will be 5-5-3-3-1-1 *
*The way this will work is at “Go”, perform 5 Thrusters. Rest 2 Min then perform 5 Clean High Pulls with the same weight. Two minutes later, perform your second set of 5 Thrusters, but increase the weight. Two minutes later, do your second set of 5 Clean High Pulls at same weight as Thruster. Two minutes later, perform 3 Thrusters, again, increasing weight. Two minutes later, perform 3 Clean High Pulls with the same weight as Thruster. Two minutes later, 3 Thrusters at higher weight. Two minutes later, 3 Clean High Pulls at same weight as Thruster. Two Minutes later, 1 Thruster at higher weight. Two minutes later, 1 Clean High Pull at same weight as Thruster. Two minutes later, final Thruster at higher weight. Two minutes later, 1 Clean High Pull at same weight as Thruster.
For Clean High Pulls (video courtesy of Catalyst Athletics)
Joint Strike CrossFit 