In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

21-15-9 of:
Handstand pushups
Ring dips

Compare to Aug.19/10

Lora rocks the L-sit

100 thoughts on “JT”

  1. Next Wednesday evening at 7:30pm, there will be a pullup and taping clinic at the gym. Cost is $10 and you will be provided with 2 rolls of tape to practice with. We will also go over the progressions to the kipping pullup. Please email me to confirm your spot.

  2. One year ago today I started my CrossFit adventure. I’ll always remember my first WOD a 5k run.
    I did not know till I got to the gym what it would be since it was a ‘Suprise’ so when I saw it on the board, Kevin with a big smile looked at me and said “You wanted to run!”

    My initial goal on joining Crossfit was only to get myself back into shape. I had a goal of doing a Triathlon and this was going to be my training grounds.

    Bonuses that I did not expect were…

    1st – One Big Happy Family! Support, friendship, competitiveness, and LOTS of fun! Would not have kept me going if not for that.

    2nd Paleo diet. It has done marvels for me. I used to get headaches and heartburns on a regular basis and now only if I drink too much I get headaches. I guess there is no cure for that.

    3rd – CrossFit is a Sport? That is true, I did not seriously think it could be a sport that I would be interested in at first, and then from Kevin’s arm twisting to get me into the Games, I caved in. Now I am huge fan and can’t wait till the next games or any event like the Hopper.

    So I still plan on doing a Tri but it’s no longer a top priority. I still have to learn how to swim. Just wondering where you will put the pool Kevin?

    So to summarize, I love it. Would not trade it in for anything.

    1. That’s an awesome story Gabriel! Congrats on all your accomplishments and I look forward to many more workouts with you.

      My first WOD was also the 5K 😀

    2. Talk about dedication, and you can’t help but mention Gabriel. What a great showing of commitment. Keep up the great work.

      1. I loved reading your story Gabriel. Congrats on your one year!! I hope you will be part of the CrossFit Family for a long time to come.

    3. Gabriel – You are seriously one Fit dude with a freaking heart of a Liger (Thats a Lion and Tiger mix)! Its great being part of the CF family with you and always great working out with u!

    4. Congratulations Gabe. You are a shining example of grit and positive spirit and it’s always fun to work out with you. Here’s to many more CrossFit years!

    5. Congrats Gabe! I’m always inpired by your ability to switch off the pain and put mind over matter.

    6. Congrats on one year, Gabe! I remember when you started, it wasn’t long after me! You did well right off the bat, I remember being really impressed with your 5k run. You’re an amazing crossfitter…I’ve enjoyed working out with you until now, and I look forward to many more years of it!

    7. Congrats on your first year Gabe! I remember you at your begennings at CFM and you have come such a long way since! You are certainly a great person to be around and I wish you many more years of great accomplishments!

    8. Congrats Gabriel. What a great reflection on the past year. Here’s to another one. I am certain with your determination, you will one day do the triathelion (however you spell it)

    9. Wow! It’s been a year already!
      You’ve certainly kicked Your ass and made some Huge gains in your first year Gabe!
      I can’t wait to see what year 2 brings.

    10. Congrats Gabe glad I’m able to train with on a regular basis. Your determination and drive during workouts is second to none.

    11. Gabriel, what a great story! I seriously thought you had been “crossfitting” for more than a year! I am really impressed with what you have achieved in such a short period of time. Your hard work is really paying off 🙂

  3. Gabriel, you’ve made such tremendous strides as a Crossfitter! It’s been great fun to watch you grow in the sport and have you as a part of our community 🙂 Congratulations on an awesome first year!

  4. Bench Press x5
    95-115-135-145-150 (pr for reps)

    Max Double Unders
    144 (PR by 11)

    I’m coming for ya Corinna!

  5. WU x 2

    Deadlift x 5
    Strength: 185-195-200-205-210

    Strength is tough in the morning when you are not use to it!!!

    WOD: JT

    Shoulder Press (65#)
    Ring Dips ( yellow band)
    Push ups

    Time: 17:25

    I used the same weight and band last year and my time was 19:21 (PR)1:56. Happy with that result!! Push ups are sure harder than you think that they are going to be!

    Good work 7:00 a.m. crew!

  6. WUx2
    Bench Press (x5)
    Probably was Not the best idea before this WOD to do bench but Justin suggested it, and How do u say NO to that guy!! 🙂


    Time: 12:04
    Whoa that was crazy – never gassed just muscles couldn’t take it anymore! This was a good one for sure!  

  7. Congratulations, Gabriel! Inspiring!
    Wu x 2
    Back squat @ 5: 55, 65, 75, 85, 95
    Shoulder press @ 65
    Parallette dips
    Knee push ups
    Fun with 7 AM crew. Going 2 miss AM workouts when school starts. Good to see you again, Corinna. Love the tunes, Johnny; I want the playlist.
    If I keep working my shoulders like this I will be able to sub for one of Guy’s linebackers. 🙂

  8. 70 consecutive double-unders. (PR by 4)

    “JT” (Rx’d) —> 18:25 (PR by 3:10)

    Last year I used a 25# bumper for HSPU. Today I didn’t take Kevin’s advice and did the first 20 HSPUs unbroken (matches PR). Could have affected my time cause I needed to kip the 15s and 9s. Muscle fatigue was a huge factor for all three movements. Great job everyone!

  9. WU X2
    Strength: Front Squat (X5)

    WOD: (Modified) 21-15-9
    Shoulder Press @ 45#
    Parellette Dips
    Push-Ups (Knees)
    Time: 16:47

    Tough week for shoulders and arms!!

    Happy 1 year Anniversary Gabriel!! Great post

    1. Tracy, I know it’s tough to get back on the CF wagon, but you’re doing fantastic – good job this pm!

  10. WU X2
    Strength: Front Squat (X3)

    WOD: (Modified) 21-15-9
    Shoulder Press @ 65#
    Parellette Dips
    Push-Ups (Knuckles)
    Time: 17:39

    Another great WOD…

  11. WU x 2

    Front Squats x 5
    Last set was tough!

    WOD: JT (Scaled)
    Pike Push Up
    Ring Dips (Yellow band)
    Push Up
    Time = 18:05

    Muscle fatigue was a huge factor on this one. No PR for me today, by a long shot. Compare to last August with a green band on the dips, my time was 15:32. I did not expect such a huge difference in the time, but the ring dips were most definitely my weakness on this WOD…followed by push ups…Not Fun! Drying my hair this morning was exhausting.

    1. It’s pretty fantastic that you’ve moved on to the yellow band for your ring dips Heidi! I admire your strength 🙂

  12. WUx2

    Deadlift 3x
    185-225-245-255-265(PR for reps I think)

    WOD: “JT”
    21-15-9 of:
    Handstand pushups
    Ring dips

    Time: 20:42

    Well I totally underestimated this WOD. I walked in with the goal of beating John’s time. I’ve done lots of HSPUs, Ring Dips and Pushups… But never all in the same WOD!! WOW!! I knew I was in trouble when I did the first ring dip. My goal went from “beat Johnny”, to “just finish the damn WOD”. Cuddos to you Johnny boy!

    Welcome Darcy! Nice work on your first WOD!

    1. Thanks brotha! Ring dips were the hardest part for me as well! Hate those and hated them lots since we did Bench as our strength today…

    2. You did so great Patrick! Good job on pushing through to the very end and thank you to you and Amanda for helping me welcome Darsey to his first WOD 😀

  13. WU x2

    Strength: Shoulder Press
    3x 50-55-55-60-70

    WOD: ‘JT’
    HSPUs (pike pushups)
    Ring dips (green band)
    Pushups (plank)

    T = 20:10
    HOLY that was hard on the arms!!!

    Welcome Darcy, nice to have you with us! You did great tonight!

  14. Thanks guys and gals!
    I never would have done it without all of you. I am your biggest fan! 😀

  15. WU x2

    Push Press (x5)

    WOD: “JT”
    21-15-9 (scaled)
    Shoulder Press @ 55#
    Parellette Dips

    Time: 15:47

  16. WU X 2
    Front Squat 3″s

    “JT” scaled
    Shoulder press 60#
    Parallette dips
    Push-ups (toes)

    Time: 16:42

    Well well well, that was fun 🙁 Trying to remember that I’m thrilled to be doing push ups from my toes but boy was that tough! Nice work toughing it out 5:30 class.

  17. WU x 2 (ring kipping pullups with some much needed corrections from Marc 🙂 )

    Strength clean to Front squat 10s
    45-55-65-75… Stopped there to try out HSPU

    WOD JT


    HPSU (with 25lb plate for 21 and 15, then a 45 for the last 9)
    Rindg dips (with the green band)
    pushups on toes

    Time : 19:55 There was a time when I looked up at the clock and thought for sure I wasn’t going to finish this one within the 20 minute time cap. Thank you Marc, Jocelyn and everyone for all your encouragements! It really helped a ton 🙂

    Darsey – you did so great today!! Congrats on a great time on your WOD and welcome to CFM 🙂

    Awesome job today everyone!! The arms are going to be sore for the next couple of days for sure :$

    1. Obviously I have no clue how to do any other emoticon other than happy faces on here… Oh well!

  18. Mobility
    WU x 2
    Strength: Cleans (x3)
    *these felt REALLY heavy today….still a bit fatigued from the OHS’s yesterday???*

    “JT” (scaled)
    Shoulder press (65#)
    Parallette dips (with feet on medball)
    Pushups (plank)
    Time = 17:22

    *Whew…this looked WAAAAAAYYYYY easier in my head than it was in reality*

    Great work 4:15 crew

    And thank you all for the compliments on the photo….you are too kind 🙂

    1. Funny how CF WODs can be so deceptive 😉 You did fantastic and I’m sure you’re going to do great at the triathlon this weekend – can’t wait to hear all about it next week!

  19. Marc, a big thanks for coaching our 4:15 class! I’ll say it again, I really love your encouraging style 🙂

  20. Wu x 2
    Strength 1’s
    Front Squat 95, 135, 155, 170, 175PR
    HSPU….Press 65#…(should go up next time)
    Parralette dips….(10 – 15 unbroken….so could try box under feet)
    Push ups….(should try Pikes)

    Time 10:25

  21. WUx2

    Strength: Deadlifts x5

    135-155-175-195-205 x3 (PR)

    WOD: “JT”
    21-15-9 of:
    Pike pushups
    Paralette dips

    Time: 15;46

  22. wu x 2
    Front squats 1’s
    Shoulder press @35
    Ring dips green band
    push ups on knees

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro