JJ at Motor City CrossFit

Wednesday SEAL training

5 rounds for time of:

15 Dumbell Clean and Jerk (40lb dumbells)

15 Pull ups

Run 400 meters or row 500 meters

Post times, weights, and comments about JJ to comments.


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“Coach Rip” is a pillar in the CrossFit community as well as the owner an operator of CrossFit Wichita Falls. His no bullshit coaching and life lessons have made him a favorite at Diablo CrossFit for a long time.

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  • sakura

    hey guys. quick question. my right wrist (under the thumb and around the wrist bone) has been hurting pretty bad. sometimes it’s really tender to the touch. any ideas of what it could be?

  • jorgy

    that area is called the anotomical snuffbox, be careful if that hurts because you could easily fracture (stress fracture) your scaffoid bones that lay underneath. first of all try not to do exercises that utilize the wrist too much, aka heavy pressing like bench or even pull ups until it feels better for about a week. then to stretch out your wrist get on your knees and try to sit on your heels, then rotate your wrists outward, so right wrist clockwise and left counterclockwise until your fingers are pointed back towards your body. while sitting on your heels walk your hands out and try to place the heels of your hands on the ground. sounds complicated so if you need to see it done just come in like you did last time and ill show you.

  • Luca Z.

    Whoa that sounded so technical you are a well of knowledge Josh, and your armpit’s sweat made it all look real

  • jorgy

    pit sweat or no sweat that was all too real. just not as gross as it looked before. i guess i should stop wearing grey shirts to DCF.

  • sakura

    thanks, jorgy. i’ve been trying to lay off the heavy weights but i don’t think kaela’s car seat going in and out of the pilot helps. i’ll try to walk myself through your instructions. if i end up in a pretzel i’ll be sure to call for help. =]

  • J Jones

    CF mainpage WOD: Hang Squat Cleans 3 reps 7 rounds

    JJ: 95, 135, 155, 175, 185, 195 (Failed on rep 2 – hurt my back) DNF.

    Bryan: 95, 115, 135, 155, 175 (F on 3), 175, 175

    I got the 195 fine on the first rep, then when lowering it back down, I bent at the hips to kind of catch it with my thighs. I ended up doing almost a full squat with the bar on my waist. I ended up falling over backward and having to roll it over my head. My back was mad at me so I decided to call it then. I will be working out later tonight anyway so hopefully my back isn’t totally wrecked.


  • sakura

    question. so i want to get more in to oly lifting but i can’t always make the saturday session. should i schedule a personal training sesh?

  • jorgy

    we are trying to incorperate more substance to our everyday classes so we give our clients more bang for their buck. we are starting to do a skill or two before the WOD or after so our clients get a feel for more than just the basic crossfit movements and so they can get into more “elite” fitness. so if you catch any one of our classes you will be sure to learn something more. if you want to get in depth though, you should try and do personal training.