061006 Friday “Annie”

++ Next Workout Is Mon Oct 9, 0600 @ Larkey park ++

craig jump horns.jpg


50-40-30-20 and 10 rep rounds of:



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A good substitution for double unders is Slalom Jumps (as Craig is doing above). Click ‘Continue reading’ below for details of slalom jumps over a medicine ball.


Again Faster is a CrossFit affiliate in Boston and Jonathan Gilson has always got good things to say.

His post for Tuesday, October 3rd perfectly describes how I feel everytime someone tells me they ‘workout’ and they don’t get results. Here is a snippet from his post:

. . .Most days, I don’t ram the virtues of Crossfit down your throat. Today is not one of those days.

If you’re at a commercial gym, I want you to quit. Hell, you want you to quit. You just don’t know it yet.

Last time you were in Buff Joe’s Spandex-O-Rama, you were probably working out alone. You were listening to Kelly Clarkson belt out a tune somebody else wrote, and you kept losing the pull-up bar to some meathead who was using it to stretch.

It took you an hour to do a workout that takes 20 minutes because you had to wait to get the 30s from a pre-teen doing quarter-range tricep kickbacks. Screw that.

Quit now. . .

Check out his site. You’ll be glad you did.

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  • J Jones

    used the medicine ball slalom jump sub.


    Followed up with some 5×5 back squats with 145.

  • CraigH

    Ok, JJ – that is a hilarious pic today! I know you had a laugh posting that one!

    Med ball sub jump: 7:48. Situps were a bit slow.

    Great workout. Funny pic!