VOLUME
A1 – Bench Press 4×5+ (77.5%)
A2 – Pull-ups 4×5+
TECHNIQUE
A1 – Bench press 5×5
A2 – Pull ups 5-5-5-5-5
5 Rounds for time of: (15 minute cap)
3 Muscle-Ups (or 6 pull-ups + 6 plate push-ups)
6 Burpees
30 Double-Unders
Jonny’s Farewell
-Jonny Vu
I’m not good at these types of things, so I’ll just get to it. Today is my last day as a CrossFit Chicago employee, coach, and athlete.I’ve seen the CrossFit Chicago community grow from around 60 members to over 460 today. From a tiny 2k square foot space to one with over 11k square feet. It means the world to me that I’ve been a part of that growth.
I agonized over this decision for months before revealing my intentions to Rudy and the rest of the staff a couple weeks ago. Rudy has bent over backwards to make things work for me and he’s been nothing but supportive and a true friend throughout this. As much as I want it to be, being a CrossFit Chicago employee is no longer aligned to my personal and career goals. I firmly believe that you can live a fulfilled life doing something you’re passionate about and I’ll continue my search for that Holy Grail today.
I want to thank the staff and coaches for being a pleasure to work with for the past 3+ years. To the athletes that I’ve had the pleasure to coach, I hope I’ve pushed you at some point to be better than yesterday. To all of you that I’ve sweated next to, thanks for making me a better person, physically and mentally. Thank you CrossFit Chicago, you’ve been like family, I will miss you all.
A truly sad loss to the CFC community but Jonny we wish you the best in your future endeavors and are here if you ever need anything at all.
We will miss you VuBok. I hope you rock at whatever grail you encounter and that I can still consult you in matters of marketing prowess.
Wow! The place just won’t be the same…come by and “no rep” us from time to time.
God speed on your jurney, Judge
All the best Jonny. Life is a book and every chapter is a new dawn with new ink for the pages, let each day lead you to that you desire and I admire your strength to go out and search for it.
First the Pope and now Jonny? Say it ain’t so…
Wow! Holy crap! Good luck Jonny!
I just opened my computer to see what torture i will endure on Tuesday, and couldn’t believe my eyes. Who the hell is going to call me out on almost everything? You have had that job for over three years and it won’t be the same for me. Jonny, what an integral part you’ve been in the growth of CFC. You should be so proud of all your hard work, passion and your leaving is a tremendous loss to us all. Whatever is in your future i know that you will thrive….wishing you the best.
Jonny – You will be missed as a coach, but really missed as a friend to sweat with at the box. Good luck on finding your holy grail!
Omg!! We will miss you sooooooo much Jonny! I wish you the best of luck and please don’t be a stranger! Astro always has a place to stay too :)
I’ll miss you Vu! You were my very first friend at the old box, it won’t be the same. I hope to see you around. Give Astro my love.
Jonny, I remember your first day at the old Clybourn box. You fit in like you’d been there forever. I’ve always admired your entrpreneurial spirit, and I know you’ll find something great. What a loss for us, though. Best of luck to you on your next adventure.
Bummer. Always a little sad to see an old timer leave, especially one who has had so much influence over the years. Good luck to you buddy!
Woah crazy news. Jonny even though I’ve only gotten to know you the last few months, it was a great pleasure to work out next to you/hear your coaching. Best of luck to you!
The box will not be the same without you. Best of luck. Please keep in touch.
What !!! You will be missed Jvu ! Best of Luck !
Totally not what I was expecting to read this morning on the train to work. Good luck Jonny. You will be missed. Thanks for everything.
Good luck Jonny! Sounds like it was a tough decision. Wishing you the best.
No!!!! Who will be our master of ceremonies, event planner extraordinaire, seriously badass DJ, t-shirt designer, king of cause marketing, top dog judge, and awesome all-around coach? The place won’t be the same without you.
Best of luck. Wishing you lots of success and fulfillment in the future.
Whoa!! Wasn’t expecting that announcement! Sounds like exciting times for you my friend. I wish you the best. Godspeed Mr. Jonny Vu.
Best of luck to you Jonny in you future endeavors! You will be missed. It was always a pleasure working out with you, being coached by you, and working on events with you.
Bench Press, 4 x 5 reps @ 215#, amrap = 12 reps
Pullups, 4 x 5 reps @ 45# x 1 set, 55# x 3 sets, amrap = 11 reps
HQ Wod from last week:
2 rounds:
100 double unders
50 should to overhead @ 95#
25 toes to bar
TIME – 8:43
Fun one. Du unbroken in both rounds, s2oh in round 1 were 35 + 15, round 2: 15+10+7+8+10. should’ve started round 2 with jerks instead of push presses. toes to bar round 1 was 21+4 (probably could’ve gone unbroken but didn’t go there), round 2: 10 + 3 x 5 reps. first round was around 3:40ish
Jonny good luck in all that your future holds
BP 4×5+ @ 210, AMRAP 7
PU 4×5+, AMRAP 8
Metcon: 8:26, assisted MU’s w/orange band
BP 4×5+ @ 145, AMRAP 10
PU 4×5+ w/ 25# on rds 3&4, AMRAP 9
Met: 10:12 rx. MU’s were unbroken, though getting out of the dip on the last MU’s of rd 4+5 were tough. DU’s very broken, but last round had a volley of 21.
Big shout out to the enigmatic Jonny Vu. I think he should have held a press conference prior to his departure. You have done so much for CFC. I’m sure your talents and charisma will lead you to this holy grail. What exactly are you talking about anyways? Best wishes man!
Jonny – it’s been a pleasure having you a part of the CFC community. Best of luck in your next endeavor!
Jonny you were one the coaches I trained with the most when I started crossfit. I have to say training with you really made me tough it out and stay. Thanks for all you have done. Good Luck
Ashes to ashes, dust to dust, Jonny is now dead to us.
JVu :/ big shoes to fill at CFC…who’s going to pick up the task of the ever changing, stylish hairdos?
We’ll miss you!
Damn Jonny. You will be missed.
A1. Bench 3×5 1×11 @ #210
B1. Pull ups 3×5 1×8
Metcon: 5 rounds
3MU (black band)
6 burpees
30 DU
Time 7:24
JVu, good to see you this morning at the 6am- remember you are The Judge but at the 6am you are judged
Volume
Bench Press SS Pull Up
77#
3×5
1x AMRAP- 8//5
Metcon- changed up a bit
2 role climbs
6 burpee
30 du
8:53
first two rounds did 1 rope climb but upped it to 2 as I fatigued
good morning with the 6am
Jonny: Your positive attitude and support will be missed. You are a great coach and a genuine person. Thank you. All the best.
Wait? What?! Ahh man. Best of luck Jonny. May the next group of people you work with give you as much crap as we all have. You will be missed.
Wow, Jonny!! Sad to see you go, but excited for you in your new adventures. Best of luck! Come back and visit!
Jonny,
You’ve obviously had a big impact on so many at CFC, including myself. I wish the the very best.
Very sad to see you go, Jonny. Although I never really had the chance to get your tough coaching, it’s been a lot of fun getting to know you through the CF bowling team. Good luck in your next endeavor. You will be greatly missed at CF Chicago :-(
Technique:
A1: 60#
A2: worked down to red and black bands on strict pull-ups
METCON:
6 Pull ups (2 red bands and then red and black for last 2 rounds)
6 plate pushups
6 burpees
30 DU (subbed 7 DUs- first time ever being able to get enough DU in the warmup to do them in the workout! Most DUs ever since starting CF- prior to today managed a total 5 DUs ever. They FINALLY started clicking today)
9:45
Post: DU work- 40 DUs, shooting for as many unbroken as possible, all double, single, double, but started to get a lot more comfortable with them.
TECHNIQUE
A1 – Bench press 5×5 (175#, it felt good and I probably could go up 5# to 10#)
A2 – Pull ups 5-5-5-5-5 (orange/black band, I scaled these a little too much, but I knew I had 30 additional pull-ups in my future)
5 Rounds for time of: (15 minute cap)
6 pull-ups (orange band)
6 plate push-ups
6 Burpees
15 Double-Unders
9:30 something
This is a very sad day for the CFC community, but an exciting one for you, Jonny! Best of luck to you on the next chapter. Keep in touch – you will be VERY missed!
Johnny, did you ever try the Shepherd’s Pie?
You will be missed buddy. I’m sure that Anthony will keep the neon torch aflame!
JVu, you will surely be missed but I am sure I will see you around soon. You’ve been a good friend and big part of me becoming more involved at CFC over the last 3+ years, and I wish you the best in your future adventures.
A1 – Bench Press 3×5 @ #195, AMRAP @ #185 – 10 reps
Metcon, Rx’d: 5:19
One trip up on DUs, otherwise unbroken.
Post:
10 rounds:
3 deadhang pullups
5 TTB
10 hand release pushups
20 DUs
Also, Jonny, I was trying to remember when/where we first met. I knew you were at the Clybourn box before me, but I couldn’t quite place our meeting, and then it hit me. Zack introduced us at North Ave. Beach, at the Men’s Health Challenge. Seems like so long ago….
@ Jonny, good luck with your future goals. It was an honor to be non-reped by you several times. Hope to see you pop in the box when you can.
Also if its the grail you seek you must know your favorite color!
Really sad to see you go, Jonny. You’re one of the people I associate most with CFC. I will definitely miss your always-positive attitude and your dedication. If your new path keeps you in Chicago, I really hope you visit often.
Jonny, it seems like only yesterday you were getting your foot stuck in the chalk bucket………wait, that WAS yesterday!!!!
Man, that’s a real bummer. Big Reeboks to fill!
Keep in touch bro, and keep chasing it!
Wait, what?
Et tu Jonny???!!!!
We are really really going to miss you Jonny. Good luck in all of your future endeavors, I’m sure nothing but good things wait for you in your journey forward.
Boo jonny!!! Good luck to you and everything you aspire to! But you will truly be missed by all of us!
Jonny, good luck in your future endeavors. I had the opportunity to see you behind the scenes in action and your dedication and energy are amazing. I admire what you have done for this community. You will be missed.
First Tiara gets eliminated from The Bachelor and then Mr. Vu moves onto big and better endeavors. Body blow. If you star in the next Chuck Norris movie then it will all be worth it.
My jaw dropped when I saw this! Thanks for being my first coach back when I was looking where to join CrossFit in Chicago; your influence and awesomeness goes way beyond the walls of CFC. Good luck in everything!!!!
Jonny, you were the catalyst behind my joining crossfit and for that I will forever be indebted to you. Best of luck with your new career path, and wherever you do land, they will be very lucky to have you! Take care and see you soon!!
Didn’t see this coming…
Jonny, best of luck to you in your future endeavors, whether they be organizing a cross-town cupcake baking contest or searching for that elusive magenta-cyan colored workout gear combo…
In all seriousness though, you were exceptional at running events smoothly… I remember the clusterf*ck that was the one Open workout last year when Bryce was in charge… Jesus…
Vu-tang clan ain’t nothin to f*ck wit! Vu-tang clan ain’t nothin to f*ck wit… Lol farewell and good luck to you jonny!
@Russell – no spoiler alert!? Come on!
Jonny, hoping for the best for you. Nice of you stop by this AM for your last workout.
A1 – Bench Press 3×5 @ #185, AMRAP @ #185 – 6 reps
Metcon: 12:47
Subbed 3 rope climbs for MUs
DUs were horrendous this morning. Just awful.
Anthony, you should follow your heart and not listen to MattJ. Unless MattJ is in your heart and if he’s not then what the F is wrong with you?
Jim F, really?!
Brett, lol, I may be the only one who gets that.
@ Meg Raz
JimF loves reality television… a lot… a little too much if you ask me.
Good luck in your future endeavors, Jonny!! It was great getting to know you and work out next to you. You will be missed!
@ Jim F.
You were joking right Jim? Right?
JVU!!!! You will be missed, my friend. Best of luck and Godspeed on your quest to find the perfect burger (that’s what this is, right?!). I’m gonna have to step up my coordinating outfits game now that the Vu is gone, the throne of stylish Asian dude is mine for the taking, back off AllDay…
See you in another life, brother.
I was super sad to read this blog post last night. It’s been so fun having you around over the last 3+ years. You were there on my very first day on Clybourn!
You are part of CrossFit Chicago’s core and it is a big loss for us, but I understand you have to do what is best for you. Thank you for all you’ve done. I wish you all the very best!!! We’ll miss you!!!
YOGA at CFC: Tonight/Tuesday, 7-8pm. Email melissa@crossfitchicago.com for more information.
So surprised to hear the news, but as everyone else has said, you have been an amazing part of this community and I wish you the best of luck!! You will be missed, but your no-repping will not be :)
Jonny! Sad day for all of us. Either way I know you are going to be a shining star in whatever you choose to do. I understand where you are right now, and while it’s not easy, I know you will find the right path for you. More power to you and best of luck in your adventures!
Went in for the 9am, Jonny’s last class! : (
For JVu’s last class warm up we did Firemans carry. I tried to carry Gene… I made it one step. (HA, ya right)
VOLUME
A1 – Bench Press 3×5 @ 55#, AMRAP 7 @ 60# Thanks to Gene
A2 – Pull-ups 4×5 (red band)
Metcon: 11:59
Scaled DU to 20, probably didn’t have to scale it but energy was low due to real ryder at 6am.
Jonny, say it isn’t so! Best of luck to you, we’ll miss you!!!!
Jonny, you were my first coach at Crossfit Chicago for the original WOC classes (cough cough Meg Raz) and always made the 9am fun (before I became a 6am’er). Very sad to hear of CFC’s tremendous loss to the community, you will truly be missed. Good luck in all your future endeavors. Wishing you all the best!
And if you ever receive a jar of Nutella or a box of Sweet Mandy B’s cupcakes at your doorstep…. you’ll know who they’re from! Your cheating paleo partner ; )
Sad but happy to have been part of Jonny’s last class at the 9am.
Bench 4×5+ – 125 – last set was 10 reps. Felt pretty solid.
Had to skip the last two sets of pull ups to get rings set up for Metcon.
Metcon
3 muscle ups
6 Burpees
30 du
11:50
Muscle ups went 3, 3, 2-1, 2-1, 1-1-1. Last two were very difficult. Everything else was fine. Thanks to Brian and Jonny for the support.
Actually, thanks to Jonny for everything. You’ve always been a great coach and a better friend. Very sad to see you go but we all know the sky is the limit for you.
And if I’ve learned anything from movies, remember that the holy grail is probably made out of wood. Don’t choose poorly.
Jonny,
Great to see you at the 6am class, hope it’s not the last time our paths cross. Thanks for all the help on Front Squats and Snatches, your input really helped.
Don’t be a stranger, hope you stop by and visit.
Wait!! JK is asian??!? This day is shaping up to be too much for my small delicate brain.
@ Jim F
This is what ball slams should really look like:
http://youtu.be/PQKBlJJOxpw
Best of luck with your future venture, its been a great pleasure meeting you.
Great 9am class! Sad that it was Jonny’s last but glad I was there! You were one of the first cf coaches I had and have learned so much from you. Thanks for being a great supportive coach!!! You will be missed. .. best of luck to you!
Worked with Liz on technique. 55#bp and worked down to black band for dead hang pullups. Wasn’t feeling the pullups today.
Metcon
6pullups red and black
6 tricep pullups in honor of Jonny’s last class did all on toes (first time in metcon)
6 burpees
30 du
10:36
Jk is not asian. He just checked that box on his college application so he could get a scholarship or some such nonsense.
Best of luck to you Jonny. You’ll be missed
Totally random, but does anyone want the 3 step proactiv kit? I bought it and its no good for me, but I don’t want it to go to waste. Free to a good home. Lmk. Email if you’re more comfortable. Megansrocha@yahoo
(Haha yeah I know, yahoo).
Glad to be able to give you a hug this morning Jonny! Good luck and enjoy life!!!
@Meg & Brett Raz: I feel no shame in admitting my fondness for reality tv (despite JoeP making fun of me for it every day).
@Elizabeth P: Hilarious. What I was doing last night was the opposite of that. But seriously, the “instructor” in that video had to have been pranking the other guy, right? No way he didn’t realize that was about to happen…
That video reminded me of this one, which is probably my all-time favorite CrossFit video:
http://youtu.be/Ssvx5OHDSBQ
9am with Coach Jonny. Good luck in your future endeavors!
Bench @ 85# 5,5,5,9
Pull-ups 5,5,5,5
Metcon:
5 rounds of ~
6 pullups
6 push ups on 25# plate
6 burpees
30 DU
6:54
Can one of you awesome coaches please help me learn how to kip pull-ups???? I can’t get more than 3 at once!
And I did not even get a chance to get this novelty account off the ground.
It is a sad day for CFC. Jonny, you will be missed.
So sad to see you go Jonny. I don’t remember a time at CFC without you being here. I wish you luck, happiness and much success and prosperity with all your future endeavors and achievements. You will be missed here at home but know that we don’t say goodbye, only see you later. Please visit often and keep us posted on your future plans. I know you will be an asset wherever you end up going. You only live this life once so go after your dreams Vu! Keep smiling.
Best of Luck to you, Jonny. Good for you for following your passion.
Technique:
Bench Press: 5×5
(2) 185# x 5
(1) 205# x 5
(1) 215# x 3
(1) 205# x 4
Worked with Chad and John. Damn they rocked the Bench.
Metcon:
6 pull ups w/ black for first 3, orange last 2
6 push ups 45# plate
6 Burpees
90 Single Unders
Time 9:30 solid effort. Getting good a SU’s but DU’s still elude me… My fancy new jump rope from Saturday was no help.
After my chalk bucket debacle last night, I wanted one last WOD and what better way to end my time at CF Chicago than the way I came in…6AM Class
Bench @95#
4×5 kept it light as this was the first time benching in months due to the shoulder. Stopped the AMRAP at 10
Pull-ups 4×5. I could barely get 5 on the last set, so I guess that was my AMRAP
Metcon
5 rounds
3 bar MU
6 burpees
15 DUs
DNF after round 1, shoulder wasn’t happy with the bench work and kipping the bar MU so I decided to shut it down since I was losing feeling in my left arm. Drs. Tim and Paul won’t be happy to read that I did the WOD for sure.
@ anyone
When is the CrossFit Open?
We’re gonna miss you!!! And I will certainly miss you laughing at me. Especially when I’m trying a movement that requires rythm. Good luck, Jonny!
@All – thanks for the support. I’ll surely miss you all and thank you for your support. My hair is doing well thanks for asking. A little flat today, but Astro is happy that he got to see me a little earlier than usual.
In all seriousness, thanks for the messages, texts, emails, etc. You guys have been my family for so long and you’ve had such a huge influence on my life.
To answer some of the questions out there:
I have no plans on leaving Chicago and there wasn’t an incident or disagreement that lead to my departure. I’ve been looking for a career that combines my passions for helping people and organizing events for years and the timing was right for me to step aside and pursue this dream job full-time. So in the near future, I don’t have any plans other than to make dream job searching my full-time job and rehabbing my shoulder my hobby.
Bye Bye Jonny, XOXOXO
Front squat 1RM@335
Bench 5×5@225
Pull ups 5×5 w/35lb
WOD RX’d in 9:59
Huge noon class in which Kelly!!!!!!!
kicked ass.
Banks did this workout embarrassingly
fast. Well done old man. Well done
Elizabeth and Jim, Actually that video makes me think of this one. One of my all time favorites!
http://www.youtube.com/watch?v=8cfeTZNcA3g
Hit the Nooners Class today…Thanks Kelly!!!!!
Bench 4×5 @ 185
Pullups 3×5 @#35, amrap 10 @#35
WOD:
3 bar MUs
6 Burpees
30 DUs – tripped up 3 times which is good for me.
4:45 I think, goal was to be under 5.
Had to make up for my very pathetic performance yesterday – DNF under the slotted time.
@ Bob – thank you sir as you are my inspiration.
@ Spicy Nacho – awesome job on stringing the MUs together.
88 Posts by 2:30, Jonny’s exodus is a popular blog item…I motion his moniker be changed to Shepards Pie
@Rudy:
Hah! Yes!
The Bachelor and Amazing Race mentioned on the blog today. Can we get some Survivor talk next? *cough* premiers tomorrow *cough*
Survivor pool ?! I’m in. $20 buy in, random draw?
Jonny, did you win the lottery?
One of our last conversations was about winning the lottery and what we would do next. hmmmm….
Good luck on the search and rehabbing that shoulder- it’s a tough step and I admire your devotion.
Bench press 4×5 @ 185
Amrap -9
Pull-ups Amrap 15
Metcon : a slow 10:22. Subbed 100 “quick step” single unders for du.
Sluggish from the leg beating yesterday.
Good luck on your venture jonny. I know you can make it around the world in less than 180 days.
@ Meg raz….totally in for a Survivor pool….my Fav show!
A1 – Bench Press 4×5+ (200 x 10)
A2 – Pull-ups 4×5+ (x 10)
Not a ton of energy on these today.
Conditioning – 11:24
About 5 fails in the first two rounds, then found my rhythm. About what I expected on this. Just trying to improve on these each week.
Post
C1 – Rope Pull-ups 6/6/5/5
C2 – Ring Push-Ups with 1 sec pause 13/11/10/11
@Meg Raz: I get made fun of for Bachelor talk, but you’re in on Survivor!?
A Survivor pool sounds good to me. Although I’d prefer to actually pick my guy/girl as I like to do scouting beforehand (like I do for Bachelor).
*bracing for JoeP retort*
Jonny,
I am very sad to see you are leaving CF Chicago. Not only were you one of the first and best coaches I ever had. You also introduced me to my fiance and mentored me in many ways. I/We wish you the best with your future endeavors and hope to see you soon. Please let us know if we can ever help in any way.
Bench press
3×5 @ 185
1xamrap @ 185 for 13 reps
Dead hangs
3×5
1xamrap for 12 reps
WOD Rx
7:42
Rounds 1 and 2 in 1:45
After round 3 I was toast
A few trips ups on the DU’s
No fails on MU’s but after round 3 the fatigue took me by surprise.
Thank you Jonny for gracing us with your presence at the 6am class and for everything you’ve done for the community. Clearly you will be missed. Best of luck in your future endeavors!
A – Bench 3×5, 1×13 @185#
B – Pull Ups 3×5, 1×10
Conditioning – 9:51
This was my first time doing MUs in a WOD so I scaled it down to 2 MUs in the 1st round, 1 for each subsequent round. 2-3 MU fails in the later rounds but very happy with my effort and decision to start working these into a conditioning workout. DUs were terrible. My brain said jump but my legs did not respond consistently.
100th Post!
What a great blog read today! THIS is reason 534 that I am so proud to be a part of CFC. Jonny, you will be missed, but I think it is safe to say that you have made an impact on our community and any future employer will be lucky to have you :) Best of luck!
@JimF
A true reality tv fan would be obsessed with the likes of Paradise Hotel and Temptation Island. If the current reality tv landscape were like 2004 then this world would be a better place.
HAPPY BIRTHDAY to ANJALI!!!!!
Got in a nooner with my Snatch Club girls! :/
Great refresher from the jump rope seminar from Kelly during the warm up!
Bench: 5×5 55-65-85(3)
Pull ups with black band: 3×5 (Ran out of time to do last two sets)
WOD: 9:08
6 push ups (knees) on 15# plate – stupid – should have done full. Oops
6 pull ups
6 burpees
30 DUs
Tried my fancy new rope and to use better form, but reverted back to old habits. Need to get more comfortable keeping my arms/hands closer to my body. Old habits die hard!
@JimF: Bachelor, Amazing Race, and Survivor. Guilty pleasures for sure. Throw in a little Top Chef and Project Runway, too.
Good luck with everything Jonny!!
Who is up for shooting a Harlem Shake – CFC compilation?
Whatchu know about the Harlem Shake?
http://www.youtube.com/watch?v=MzrXSFriDmo
On the road….Crossfit St.Petersburg, Florida.
Open gym again so I just informed the coaches I was gonna do my own CFC programming.
Strength:
Bench Press @ 166 4 x5+ (8amrap)
Pull Ups @ BW 4 x 5+ (7amrap)
Metcon: Used the Sub on Mu’s
-6 pullups and 6 pushups on a plate
-6 burpees
-30 Du’s
7:00 even.
Post:
4 x10 DB Incline Press(35)
4 x :30s Chin over Bar Holds
The open gym structure is overwhelming chaotic as crowds of athletes come in and out at their own discretion. Coming out of our volume in a hour sessions I feel pretty comfortable knocking out the programming on my own diligently.
VU- congrats on stepping out and up, into a new path of discovery and success, on your journey! I wish you the best and our CFC community will miss you dearly.
New Orleans+Mardi Gras parades+Hand Grenades+Hurricanes+crawfish+$3 Big Ass Beers+shots+fried seafood+no exercise for a week=almost puking on my first day back to CFC.
Bench Press@145 4×5+ 12amrap
PU 4×5+ 8amrap
Metcon 12:05
Great working with Rich and Dougie.
Gonna miss you Jonny. Just remember to choose wisely when you pick your holy grail.
Volume
A1 – 5, 5, 5, 10 @ 130#
A2 – 5, 5, 5, 8
Conditioning: 10:44 RX’d
If I actually pushed myself and done what Bryce said, I could have done all of the MU unbroken and been done under 10. Maybe next time…
Jonny, I will miss you and all your neon/80′s/rave workout gear!
Jonny, NOOOOOOOOOOOOOO!!!!!!!!! Just kiddin’..Do your thing! Unfortunately, everyone else stole my thoughts on this subject, so I’m keeping it simple: good luck and stay in touch. I’ll miss seeing you around and bothering you with very serious front desk matters.
@ jonny
you will be missed, I hope you find that white rabbit.
Orange Mocha Frappuccino!
dude, does this mean you gonna come out here to the forest and train with me and matt? we got a ruck pack, several sand bags, and several bacon burgers with your name on it.
i don’t do goodbyes, so i’ll just see you soon.
by the way, y’all did fireman carries without me, that makes me sad … where’s adamC?
Hit the 5 today, glad to be there with coach Bryce who will always be more sexy than Jonny. (sorry Jonny, it’s just the truth)
Bench 4×5 #145 AMRAP=12. Pukey set the pace, I had to get to 12 to match him.
Didn’t pull up, instead I rolled out that nasty pulled muscle behind my right shoulder.
WOD-
5 rounds
6 PU
6 Plate push ups
6 burpees
30DU
12:31
I could have gone faster, but I’m trying like hell to keep my form on the double unders, so I was doing single-single-double for the 1st 4 rounds. In the 5th round I was just too tired to do that, so I strung them in 2 sets of 15 ish (I think it was 17-13), lost my form somewhat and finished faster. I have such bad muscle memory for the poor double under, but I’m going to break it!
4×5 Bench, 175lbs Accidentally did one extra set AMRAP 9 reps
4×5 Pull-Ups Strict, did 5 for the AMRAP
WOD – Super Scaled. As soon as we started talking about MU I couldnt do them anymore.
6 Pull Ups, 6 Push Ups
6 Burpees
15 DU
9:53
Really need to practice DU, the biggest goat of them all.
Technique
5×5@145 with Mardi Gras Puker and No Moniker, 5×5 Dead hang pull-ups between bench sets.
Metcon- 6PU,6 Plate push ups, 6 Burpees 30DU
Time 07:17
@918 Crossfit (Tulsa, OK)
WOD:
12.4
12 minute cap
150 Wallballs (20#)
90 Double Unders
30 Muscle Ups
2012 Game Score: 240 reps – 0 Muscle Ups
2013 WOD Score : 248 reps – 8 Muscle Ups
Great Improvements!!!
Post –
Row
250m x 6 rounds
2:00 rest in between
rounds varied 0:43 – 0:51..I was tired…
Good luck on your endeavours Jonny.
@Jonny: as if you hadn’t already done enough for the CFC community, thank you for introducing the world to the ‘banana suit’ — best of luck in future pursuits and visit often.
BP at 185: AMRAP 11
PU at 1 pood: AMRAP 7
WOD: 10:49. Not too terrible considering I spent nearly 80% of the time doing DUs. MUs unbroken.
POST: DUPR of 31. I rang the bell, but Bryce said it was one of the weakest rings he’d ever seen. Can’t say a PR of 31 is really much to celebrate, but it’s definitely progress.
Jonny you will be missed! Best of luck with whatever the future holds and keep us posted. Very exciting!
Did a modified CFC workout today which was amazing!
A1 – bench @85# AMRAP 10 (no legs and thanks Kelly for getting my weights)
A2 – pull-ups with boot weight AMRAP 9 (weak sauce!)
Metcon:
5RFT
4 strict seated MU
20 knee push ups
13:47
Metcon dos:
10- 200m seated ski erg sprints with 30 sec rest between
Fastest: 1:05.2
Slowest: 1:11.5
Post 2 rds of horrid rehab exercises. I HATE TOWEL SCRUNCHES!!!
Good hanging with the snatch club for a ginormous nooner!!! Great job by Kelly managing that and thx for the DU warmup.
Bench@75# (thx to Ali for the spectacular spot)
Pull-ups- orange/ orange-black
Wod:12??
6 push-up/pull-ups
6 burpees
10 double unders. The whip marks were less today so I consider that a baby step forward!
No post nuzzle with joe ps beard today but laughing at Bryce in grey pants was just as good.
A1) bench 4×5+@ 215#—AMRAP 10 reps
B1) WTD pull ups 4×5+ @ 1.5 pood –AMRAP 7 reps
Metcon rx’d–5:55.
D1) rope pull ups 9,9,7,7
D2) ring pushups 1 sec pause at top and bottom–10-15 for 4 sets
E1) 3k row @ 70%
F1) 10 min Airdyne @ 70 %
Melissa’s 7pm yoga. She is a really pleasant person.
@ Jim f
Yes, you do get made fun of for watching the Bachelor. Last time I checked you’re a straight male. Turn in your man card.
Survivor and Top Chef are legit though. I don’t make the rules, just letting you know.
Saw the post this morning and finally getting my two cents in…
JVu, CFC will totally miss your AWESOME event planning skills, but I’m glad you’re planning to use that somewhere in your future. Your commitment to quality in everything that I’ve seen you do (judging, socials, new initiatives) sets the bar really high. BEST OF LUCK!!!
BP 135-215 by 20s. Should have started heavier with smaller increments.
Metcon 7:24 with MU substitution.
Need to get back to being able to do MUs!
We’ll miss you at the box Jonny. Thanks for being such a great coach over the years. Good things are to come,
Jonny: not much left to say, this place definitely won’t be the same without you. Go get ‘em.
JVu, it blows goats that you’re leaving but I am super excited for you and your new adventure. It definitely won’t be the same without you at CFC, at the same time this isn’t goodbye it’s see you later.
@Russell – don’t worry, I’m a Paradise Hotel and Temptation Island vet. It was a sad day when Paradise Hotel got cancelled. I used to watch it on Fox Reality Channel (or whatever it was called) when I saw it. Bachelor Pad is a pretty good substitute for those shows, though.
The ultimate show on right now is MTV’s The Challenge, though. I’ve created and played in fantasy leagues for The Challenge for years now.
@Brett Raz – agreed on Top Chef…I think the only reason I still have my man card is because JoeP copied my beard.
A1– Bench Press 4×5 @245 AMRAP: 7
A2– Pull-ups 4×5 w/45#db AMRAP: 6
Metcon w/Bar MU 14:06
Absolutely pitiful showing of MU’s from me today. I could only get one on the rings and then after two minutes of fails, I went to the bar. I felt fine going into this, but I was obviously more fatigued then I thought. Shoulders, lats, tris, forearms were all shot on this. Sorry, enough of my bitching…
Post:
4xME Rope Pullups: 7-8 every time
4xME Ring Pushups (one sec pause at top and bottom): 15, 12′s
Then I worked 5×3 hip to bar pullups.
Bench Press:
1 @ 5 x 155
1 @ 3 x 165
1 @ 2 x 195
1 @ 14 x 205 (Amrap)
Workout:
Amrap in 15
5 Burpees
10 pullups
150M Row
7 rounds, which is terrible.
Bench: 4×5+ @ 80# AMRAP: 10
Pull ups w/ pink band: 4×5+ AMRAP: 7
WOD: 8:25
6 push ups
6 pull ups
6 burpees
30 DUs
MetCon on Tues Rx’d at 5:04
felt like I should have been a minute faster as I had 2 fails on the last round of muscle ups – pretty sure I can make it through all 5 rounds next time. nice job Josh.
JVu – you will be missed. Did we set a record for most blogs posts in a day?
Did this on Wednesday. Rx 8:04. DUs were f*#%ing horrible, otherwise this was a sub 7 easy.
Jonny, you will be missed. It seems like just yesterday that you were running that FGB fundraiser at the old box on Clybourn. I do believe that was your very first event. I wish you the best of luck and know that you will achieve your dreams.
a belated good luck to jonny.. definitely will be missed
WOD:
6 push ups
6 pull ups
6 burpees
30 DUs
5 sets
10:54