Hey, who drew those funny-looking pictures on the whiteboard? ;-)

Mike

I'm no prize but John from Gill Athletics doesn't look very athletic. I suppose he has a powerlifter type body.

Anonymouse,

My husband has an olympic lifting video, and at first glace, you wouldn't think that the athlete in the video was too athletic either. However, when this guy jumped from a dead standstill onto a box >3 feet, I gained a much greater appreciation for the fact that the figure cut doesn't neccesarially make the athlete. Apparently, he's athletic enough for the xfit HQ to have the honor of his pic posted.

Marianne, I couldn't agree with you more about your statement, it's the whole book,cover theory. This WOD ought to be a treat.
Post tomarrow.
L8
Eric-SLC

John Baumann is a great guy, a great friend of CrossFit (and CrossFitters). I don't care what he looks like.

"Anonymouse" needs to grow up and learn to take a little less judgmental view of people. If s/he can't do that, then perhaps he could learn when to keep his thoughts to himself, or maybe to have the courage to offer his real name with his commentary . . .

David Wood

Well said Dave!

I think anonymous has a valid comment. It stems from the typical (albeit, ignorant) viewpoint that fitness level can be determined from appearance. I don't think he was trying to attack John.

Rather than berating or muting him, how about educating him on the relationship between body appearance and fitness?

In defense of the judgemental: just because this guy might be strong or just because he can jump doesn't mean he's fit. A verticel of 36" means one of two things - the guy is powerful and'or the guy has good genetics. That is all.

Let's see this guy run for 90 minutes in a soccer game, box a few rounds, swim 200 yards, or bike 100 miles. I'm thinking not.

I agree with David. John has been nothing but generous to Crossfit. Anonymouse's comment is rude and there is no reason for it to be posted here.

The 150, 5.5% bodyfat opinion:

It seems to me that a fundemental truth of Crossfit is that no one body type is better than the next, just more suited to different athletic activities. I remember this conclusion being reached a few months ago during the whole "it's easier to be a big/small guy than a small/big guy" argument that lasted a few days, and will most likely return as Crossfit reaches new members. I also remember taking that theme away with me after first reading the Crossfit Journal.

At first glance, in California especially, one may look at John and jump to the conclusion that he isn't suited to "bike 100 miles" and therefore decide that he isn't "very athletic." It's been demonstrated many times that Lance Armstrong, amazing as he is, doesn't possess all the available stock in athletic ability. In another country John's body type is likely seen as the height of athleticism: really strong. Just take a look at those arms folks.

Towards the end of his (boxing) career people said that George Foreman was "fat" and "out of shape." How many of us would like to get in the ring with him and "box a few rounds?" Or, for those of us in the BJJ community, how many want to get on the mat with Garth Taylor for the Mundial title?

What, no takers?

It's silly to judge anybody until you can form an educated opinion. It's even more silly, and dangerous, to underestimate them. That's a pretty good way to wind up with a lot of egg on your face or, in Michael Moorer's case, a whole lot of leather.

We're all in this world together folks, we all sweat the same sweat and we all will most likely be totally humbled by the accomplishments of another person in the near future. That person might just look like Mr. Baumann.

-D.

Weighing in with the 5'10", 170lb @ 6.5% view...

Dan S. is absolutely dead-on. And let's keep in mind that "fitness" and "athleticism" are subjective and flexible. I am a hell of a water polo player, and I usually manage to "score" pretty well here at CF...but there are a hundred events/contests where I'd absolutely get my ass kicked. Does that mean I'm not "fit"? No...it probably means I've trained for a different contest. Perhaps you've heard the adage "don't bring a knife to a gunfight"? It applies here.

Mr. Baumann, just judging from the picture, is clearly a power-type athlete. There's not a doubt in my mind that he'd bury me in an event requiring maximum strength/force...despite the great probability that I could swim circles around him all day. Again, the definitions of "fitness" and "athleticism" change depending on the frame of reference.

One thing's for sure...don't judge a book by it's cover...or you'll likely have your head handed to you by the person you're judging (and won't you be surprised).

Mr. Baumann, thanks for your contributions to the CrossFit community. I know that without a doubt I've benefitted from them.

Interesting subject. I was talking to one of my
co-workers yesterday about this same topic. He was in the Army for 10 years. He was telling me a story about soldiers in the German Army who came to visit the U.S.A. and compete against him and some of his buddies. The soldiers in the German Army had beer bellies so the American Soldiers didn't think they would do well in the 5K races. However, the Germans, beer bellies and all, were an equal match for the American Soldiers in the 5K races.

Well back to what this section is all about.

8 sets and started the 9th. Unanchored situps, broken sets of L-pullups.

Similar to Andy's story...

Played a water polo game against the German National Club Champions. These guys came out on deck...well, get a mental picture of "prototypical German butcher". Potbellied, funny mustache, pale, etc. That's what all of these guys looked like. And guess what: they wiped the bottom of the pool with us.

Off to the gym.

9 rounds
L-pullups quickly became mutilated, but good ab workout.

I didn't take anonymous's comments as rude...he's communication challenged and it was his terribly clumsy way of questioning body types relationship to athleticism... he got good answers.

To beat a dead horse, I pulled this off the Internet:

John Baumann
UTF Clinic, Track & Field Consultant
College Sales Manager @ Gill Athletics,Inc. Aug. 2003 to present
Assistant Coach Women's Track and Field U of IL, 1998 - 2003
Head Strength Coach George Mason, 1995 -1997
Assistant Coach Men's Track and Field U of IL- 1993 -1995
Graduate Assistant Strength Coach, 1990 - 1993
BA from Doane College in Physical Education
USATF Level 2 Certified Coach- Jumps (2001)
USATF Level 2 Certified Coach-Multi's (2002)
USATF Level 2 Certified Coach-Sprint/Hurdles/Relays (2002)
ISSA Specialist in Sports Conditioning (SSC) Spring (1996)
USAWF Certified Olympic Weightlifting Coach (1991)
CSCS Certified Strength and Conditioning Coach (1990)

Nowhere does it say current big time athlete. Plenty of coaches are not as fit as the athletes they train. Some never were.

That being said, the points about beer-bellied polo players and George Foreman are not well taken. Are they in better shape than most of us even with a 12 pack rolling around on their bellies- maybe. George Foreman could kick my ass if he weighed 150 pounds. Would he be in better shape without the belly- probably.

My understanding of Crossfit is that it gets you into across the board functionality shape (not so specialized that you can only do one thing) and I have been very pleased with the results.
It's helping me get rid of my beer belly and I don't think I will miss it.

box jumps 20" 4 sets of 10
did supermans instead of situps 4 sets of 10

now l-pullups was another story
knees to chest probably did 2 per set
1 set was 9 shoulder width pullups -2 ktc
2 set was 8 "" "" "" "" 2-ktc
3set was 7 "" "" "" " 1-ktc
4 set was 5 " " "" 5- assited pu
20 minutes
did another box jump 15 reps for fun

11 rounds

Subbed 10 22" stepups for box jumps - my knees are aching from yesterday and I'm more than a little leery of high box jumps these days! Two finger Eagle Loop ring L-pullups (no breaks until the last two rounds) and anchored situps.

5# left hand clubbell:
1x20 swings
1x20 across body swings

I can finally touch my little finger to the club handle, but can not apply any pressure

10# right hand cb:
1x10 swipes
1x10 outward pendulums
1x10 inward pendulums

I think I tweaked my knee during the 10k yesterday. I am questionable for box jumps today. This really sucks. It's not swollen(so hopefully it's nothing bad), but a little painful.

6 complete rounds. Butchered the L-pullups and finished with regular pullups. Jumped onto a sturdy, wooden chair. I have no idea how tall it is. I was more worried about my wife catching me.

I can easily see how people would get defensive over Anonymouse's comment. That was my first reaction

However, if athleticism (ie fitness), having a broad definition, is the goal then I find it hard to believe that you can have a physique like John's and be considered fit all-round.

Counter-arguments: Matt G's German water polo players. Andy's German Army. (What is it about the German's anyway? They're freakishly strong) There is just no ABSOLUTE rule, it seems, between physique and fitness. I bet, though, 7 times out of 10 I could predict who would be fit based on appearance.

I don't know John. I would not presume to comment on his fitness until I saw him do atleast some WODs.

David Wood seems to know him fairly well. I respect David's expertise and therefore his opinion of John. John is an outstanding individual and, by his accolades, an outstanding coach. No one, however, has put up his performance numbers. He "looks" like he could lift a lot. Guaranteed more than me.

On the topic of coaches not being as fit as there athletes: Why is that? Wouldn't you gain more from someone who practices what they preach? I don't know how busy a elite atheletic coach's life is, but shouldn't give somewhat of a nod to their own performance. They have access to the best equipment!

Last story: I was teaching Hap Ki Do one day. A biker came in full leather gear, long hair and kind of short. He looked a little podgy too. First thought: "Oh great, here's some macho biker who wants to learn how to kick some a**." My instructor greeted him with a little more enthusiasm that most people that come in. The biker went to the back and changed a came out in a blue gi and a dark blue belt with several (6-7) red stripes. His belt was dark blue BECAUSE THE BLACK HAD WORN AWAY SO MUCH. HE IS A 6TH DEGREE BLACK BELT IN KENPO!. I'll cut the story short and say that I almost wet myself because this guy was well known, I had just never seen him in person.

Book/cover you know the rest. Never assume.

Grant

13 rounds of:
10 20 inch box jumps
10 L pull-ups
15 bent knee unsupported sit-ups

To address Grant's question about the relevance of a coach's own physical performance to his/her coaching, I think it's ultimately irrelevant. The most obvious example is on the Olympic or World Championship level. The coaches are training the best in the world. If their own performances were anywhere close to their athletes, they should be competing also or instead.

Coaching is first and foremost about supporting athletes in their quest to be the best they can be. Knowledge of technique and strategy is essential, but so also is knowledge of human nature in general and of your athletes' individual temperament in specific. The same instructions can work a miracle for one athlete and do nothing for another.

I'll pause here and say that personal experience and success in athletics is one of the best ways to develop these kinds of knowledge. But there are thousands of great athletes who made terrible coaches. A true coach puts the athletes' progress first and foremost, and the best coaches regularly turn out athletes who far exceed the coach's best performances.

During Coach Burgener's O-lift presentation at the CO seminar, John suggested I make a shift in my shoulder position in the Overhead Squat. He knows what he's talking about. My center of gravity shifted making me stronger in the bottom. And because I was so busy improving my squat, I didn't notice his body composition.

7 rounds complete plus 5 box jumps, 8 pullups. Used assisted pullups, no L for me! Situps were bent knee, unsupported.

Worked on L-sit/knee static holds.

10 full rounds plus 5 box jumps and 6 L pull-ups.

24 inch box jumps (I don't have a 26 inch box). L pull-ups ugly and all sets broken.

Thanks Tony.

It's pretty obvious that the coach's performance doesn't have to equal or even come close the the athlete's in order for the athlete to succeed.

However, my point is somewhat supported by the person in question: John looks like a powerlifter. He trains strength (ie powerlifting) He seems to walk the walk. Most coaches don't seem to fit the same bill.

Anyway, I think Anonymouse touched enough nerves. We all vented and people made there points. Let's get back to our own results. How did you do today?

12 sets + 5 jumps and 5 L-pull ups before time ran out. I went ahead and finished the last set anyway.

P/us were broken into 5 overhand 5 underhand (always taking a break between the two). . . and by the end the weren't really 'L's any more so I just focused on keeping my knees up.

Well said Grant. I haven't workout out yet today because I'm meeting some students and former students later at HQ for a "Dirty Dozen" type workout. We'll see if the older college kids who train on their own can keep up with my best high school athletes who've been through structured workouts all fall.
30 Walkups to a handstand
30 Pommel horse pass-throughs
30 Parallel bar walks (15 forward, 15 back)
30 Glute Ham situps
30 Back extensions
30 Pullups
30 OH Squat 75lbs
30 Cleans 95 lbs
30 KB swings 1.5pood
3 Cargo net climbs
6 Rope climbs
3 800m runs carrying 20lb Dynamax medicine ball
Normally, this would be run as a chipper, where you start at the beginning and go straight through, completing each one before going on. But, we have limited equipment so it's any order, any splits so long as all 282 reps are completed. We'll keep a running chart on the whiteboard and a clear path to the bushes.

oh yeah,

I didn't do the 10k yesturday so I think that helped my performance quite a bit. Being 6'4" didn't hurt the box jumps either.

Christina and I started with a jog, then since we weren't at home, we went to the park and warmed up with:

3 rounds:
samson
ohs, fingers interlocked
dive bomber pushups
dips
handstand drills

Then we did the WOD:
Nic did 9 full rounds as prescribed in 20:30.
Christina did 8 rounds in 20:00 with mods (she did 20 inch box jumps, monkey bars, and situps).

5 situps shy of 8 rounds

got 11 rounds and 5 more box jumps.
only had about a 20" bench for the box
used the gravitron to do pull-ups with 60 lbs on it and changed grips each set
for sit ups, alternated sit ups one set with hanging leg lifts
operating at 1/2 speed today. wooped from yesterday's run and got very little sleep at work last night. off to get a massage!!

10 min warm up on the eliptical machine, back stretch machine also.

Shane: 7 completed rounds. L pull ups after round three ended up becoming standard pull ups. Did 20 situps on incline ab bench. After three rounds I switched to crunches. Also added dumbbell military presses 15@30 lbs and 10@25 lbs.

Mindy: 7 completed rounds. Lat pull downs substituted for L pull ups-70lbs. After three rounds on incline ab bench switched to crunches.

7 rounds with a 25" box

8 rounds + 5 box jumps and 6 sit-ups

make that 6 pull-ups

Subbed "jumping" pushups in place of box jumps. My knee will not permit those after last night's 10k. It really stinks having pain there.

11 rounds + 5 pushups + 1 L-pull-up. Very good workout. Funny thing is, I can squat just fine. I can even do pistols without any pain. It's only when I bring my foot off the floor, after a step, that there is any pain. I can go up steps just fine, going down them hurts. Very strange.

Got through jumps and 4 pull-ups of 7th round.
L-P-ups were complete theough 2 rnds.then fell apart more and more til only 4 of the 10 reps.....finished reps with regular p-ups.

Warmed up skipping, 2x300
Couldnt find a suitably high box to jump on and off of, so stacked 3 of my summer tires onto one another in my garage. Was more like 28 inches. Wife and I did the workout as described, with some help on the pull-ups.
Completed 4 rds, plus 5 box jumps. Could have easily done better, but had to negotiate between garage and basement, and still look after 2 young toddlers. My 3 yr old son was my anchor for my situps. He is without a doubt the best training partner a man could ask for. He has hiked, climbed, skied, snowshoed, cycled, countless miles with me over the last couple yrs. His younger bro, is on the same track.
Steveo

11 full rounds, plus change in the form of 5 box jumps and 2 LPU's. LPU's on the rings and broken-up after the second round. 22" box. Unanchored situps to collar choke. Several unexpected screams of anguish on the LPU's.

-D.

interesting debate about John B. I am new to the site so I won't say much expect Dan is correct. I met a guy when I was a LT (Army) short and fat that proceeded to run 10:30 on the 2 mile of a PT test. I also road 100 miles ini Florida with a guy a little bigger than John we averaged about 16 MPH and he was the head of the pace line for more the 50 miles.

6 rounds complete this is a great site was recommended to me by an SF guy a lot of the SPEC OP guys are Cross Fitting here at Bragg

10 rounds, went 17 sec over 20 min to do that
only have a 20 in box
did assisted pullups, tried first set L p/u and that did not work
will have to work on L hold first and then try again
situps with feet anchored

14 full rounds in 20:00.

Sit-ups were done on a bench inclined 30 degrees. Finished up with 3 sets each of bench press(160#), front squats(135#), and hack squats(135#).

By the way, I'm 5'11" at 132lbs...image is nothing.

5 rounds in just over 15 minutes. (all the time I had before christmas party). L pullups devolved after 3rd round into 5/5 knees to chest. Thoroughly enjoyable. Tomorrow I'm making my parallettes and plan to get the L-sits going in the warm -up.
-brandt

10 rounds + 5 box jumps + 1 L-pull-up

First WOD ever. Man, and I thought it was going to be much easier than it turned out.

Managed to get 9 rounds out (plus 5 box jumps and 2 pull-ups), but only did 5 pulls (regular, no L-sits) after round 2. Those pull-ups really smoked me.

7 rounds, I think. Wasn't paying attention. Those L-pull-ups were pretty cool, today was the first time I've been able to do that, even though only by 2's.

9 rounds, I think. (Lost count somewhere in the middle -- I need to write this stuff down.) L pullups fell apart after second round, becoming bent knee pullups.

I subbed bodyweight squats for the box jumps. The L-pull-ups were tough.
I finished 6 rounds in 21 minutes then did 30 rep bench press with 135 lb.

Warmup: bench press 150x5x5

WOD:
12 rounds, modified as follows:
18" bench is only jumping platform, so did 6 instead of 5
Pullups a no-go due to tendonitis, so did 15 sec l-sits + 10 pushups. L-sits quickly degenerated to double-l's, one-legs, etc.
Situps as rx'd

13 rounds + 5 box jumps...as designated.

WOD was #3 of the day, started the morning with a lower body lift session, then went to the track at lunchtime for plyos and 4 miles worth of interval work.

Warmup: I usually do the Crossfit warm up but since this WOD called for pull-ups and situp; I warmed up on Elliptical Trainer For 8 Minutes, then did OH Squats, Snatches and Cleans with the 45 pound bar.
Question 1: Should I have just done the Official Warm up without pull ups and situps ? It just doesn't feel like a complete warmup without them?
Question 2:Are the Sampson Stretches supposed to be done for all three rounds ( 30 seconds each leg) or just once at the beginning of the warmup?
Wod: 7 rounds, Could have gotten 2 more in if I took less rest. L-pull ups sets where all broken, they where more like half L's as my core isn't strong to get real L's . Box jumps where to a 20 inch Box, there is a 26 inch box available at my gym ( but this white boy can't jump, that high yet).Situps where anchored.

Did the workout I mentioned above with 5 former students. It was phenomanal. No one had completed the entire workout in an hour, though a few of us got pretty close. I met Pukie when we finished. I'd recommend it to everyone but you need the equipment (pommel horse, parallel bars, ropes, cargo net, glute ham machine). We put our names on the whiteboard and tracked reps as we went (almost no one got all 30 at one time). The strategizing made it really fun.
30 Walkups to a handstand
30 Pommel horse pass-throughs
30 Parallel bar walks (15 forward, 15 back)
30 Glute Ham situps
30 Back extensions
30 Pullups
30 OH Squat 65lbs
30 Cleans 95 lbs
30 KB swings 1.5pood
3 Cargo net climbs
6 Rope climbs
3 800m runs carrying 20lb Dynamax medicine ball
We did it any order, breaking the reps up however we wanted. Definitely one of the best hours of my fitness life.

7 rounds. Took this one easy today, came off of a 4 hr skill session on the bike. Hadn't eaten in about 9 hrs either, just wanted to get it done. L pullups broken, tried to do all holding a strict L.

T.J. =8 1/3 plus 1 pull-up

Dascha 6 1/3 plus 5 pull-ups. This was dascha's first wod. She had to do jumping pull-ups. I was very proud of her I am trying to talk her into doing snatches with me tomorrow.

6 rounds 5 box jumps 10 L pullups and 5 situps.

7 1/3 rounds all L pullups and unanchored situps

5 rounds + 5 box jumps, as RXed.

10 sets plus 5 box jumps plus 3 pull ups.

L Pullups were a little weak. Could not hold form.

6 rounds. I had to modify them a fair bit though - my highest "box" is about 15 inches and I'm still doing assisted pullups.

Weighing in at 245lb @ 5'10" and an impressive 19%BF (sarcasm) I did 8 rounds. While I can't box 3 rounds, skills lacking in western boxing, I can still play 2 45min halves of futbol. Now only if my body looked the part then opposing team members would take me seriously when they see me klump onto the field.

Did "Lynne" instead. Still jet lagged. I didn't improve my numbers comparing with last time. Disappointing, but it will serve to make me dig a little deeper.

bwt 215.

X-fit warm up, 3 rounds of 10 minus pullups

2 situps short of 8 rounds. I finised the 8th round at 20:04. I was really racing to get the full 8. Oh well, next time I'll get 9!

I did half unanchored, half anchored situps and broken l-pull-ups.

-Philip

5 complete rounds.

I was determined to do all pull-ups unassisted, which I did, but that slowed me down. Still, I have improved my pull-up numbers dramatically in the month or so I have been following crossfit. Feels great.

11 complete rounds. Sub'd 20" box jumps, assisted pull-ups, ball crunches for the sit-ups. My abs are gonna hurt! Only the pull-up sets were broken. Cooled down with handstand practice.

Did this after rowing 5k:
Used 20" bench for jumps, but did 7 reps
5 full rounds, and 2 1/2 more without L pullups (did regular ones - my lower back was shot)

6 rounds

Did 5 strict L pullups instead of 10 per round. Got all 5 the first set, did 3+2 the rest of the sets.
Box jumps were to a 20" deck.
Did 5 janda situps and 5 rings dips instead of 15 situps since IMHO, I think ab work is more effective when done with high focus rather than with high reps.

Cy'all,
Matt

First time posting, wanted to give myself a few weeks on the program before I put up my numbers. I also want to add that I am using this program to supplement my normal calesthenic and cardiovascular routine in preperation for BUD/S pending my selection to Navy OCS.

Friday:
Front Squat
165x3/175x3/185x3/195x2/195x2/195x2/205x1/205x1/205x1
Pushups/Dips 2x50,2x40,1x30/1x40,1x30,1x25,2x20
Roman Chair L-Sit 4x15 sec
1000m Side Stroke, 1000m Freestyle, 500 Hypoxic

Saturday:
2 Mile Warmup Run to Tidelands
9 2/3 rounds
7,8,9 broken into 5 reps on L pullups (abs were on fire)
10k around the island w/ a mile or so on soft sand 41:37

8 rounds plus 5 box jumps

I went skiing today on the fine mountain of Sugarloaf, Maine. What a great time. Sorry to miss the WOD. I think I will stay one behind and do this one Sunday.

Neal

7 rounds of jump & L-P/U by 20:00,
7 full rounds by 20:25

must do situps faster...

5 rounds, plus 5 box jumps and 5 pull ups in 20 mins. pull ups with knees bent, but thighs parallel to ground. feet unanchored for situsps.

5 2/3
This was my first WOD without using any assist on my pull ups!! It really slowed me down but I did the work out as prescribed (except it is hard to hold the L while kipping with all my might):}

6 rounds

Worried that we got a little side-tracked, but finished well.
Had to do this at home and only had about 5 minutes to give before I had to get ready for a holiday/birthday party.
Subbed push ups for pull ups, squats with 15 lb. ball for box jumps.
4 rounds in 5 minutes.
I'll finishe this during the rest day and then do the snatches.

10 rounds with broken pullups on all but the first set. 11th round could not finish the situps before time expired.

I know its a bit late...
8 rounds + 5 jumps
the jumps weren't full height (not sure the height tho)
pullups weren't "L" - they were asst. with 100lbs, and even still were my weak link

GREAT work out - first WOD in a while - work is murder.

9 rounds plus jumps and half of the pullups

6 rounds + jumps + 5 pullups.

Situps done to an approximate version of "Jim Baker Standard for Situp Excellence" (i.e., large swiss ball rather than GHR). Pullups as broken sets all the way through

5 rounds + 5 26" box jumps + 5 pullups.

Sorry,
That was 6 rounds +....

9 rounds as rx'd

10 2/3 rounds

1) jumps were onto a bench (not sure of height)
2) pullups were knees tucked as much as I could, all for first round, then 5 tucked + 5 normal thereafter
3) situps were on the floor with knees bent, feet unanchored

6 rounds plus another set of jumps in 20 min.

Felt I had a good pace going, then the pull ups got harder.
Lost track. Think it was 10 1/2 rounds; could have been 11 1/2.
Good WOD! Abs felt this on the way home!

7.5 rounds

Got to 5 L-pullups on the last round. LPU's were awkward doing them on a Hoist gravitron (facing outboard to extend my legs). All LPU sets were broken with knees bent throughout.

Finally catching up. Did 7 box jumps, ~20 inches. L-Pullups as much as I could, regular pullups when I couldn't. Situps alternating on ball and on decline.

8 rounds + 7 box jumps.

Jay

10 rounds of:
5 jumps, 3 stairs up
5 L-pull-ups
15 sit-ups

Time= 19:31

My box is only 24" high so I added a rep every round to the jumps. Maintained good form on L pull-ups throughout (reduced to singles for the last few rounds). Used anchored sit-ups. Got 7 rounds, 6 box jumps and 2 L-pull ups.

My first crossfit at 65 yoa, thanks to my fantastic, handsome, intelligent son! He is not writing this, really!

Modified, did 10 minutes, 3 rounds of
10 inch box jumps x 5 reps
5 assisted pullups
10 fixed feet sit-ups

had to do bent leg pullups, and they really slowed me down.
did Janda sit ups

4 rounds
plus 5 box jumps, 4 bent knee pullups

9 rounds + 5 box jumps...as prescribed.