Happy Birthday Jason!!!
11 months ago Jason got his first taste of CrossFit.
Today, he is 30 pounds lighter, 4 belt loops smaller, CrossFit Level 1 certified and a HELL of a lot stronger. Drinking the KoolAid and listening to your wife sure does pay off...right?

W.O.D. 5.27.09
This is the 3rd WOD from the Rocky Mountain Regional Qualifiers.
For time from the ground to over head anyhow:
7,000 pounds for Men
5,000 pounds for Women

All of the competitors had to choose what weight they are going to do for the workout. The choices, with the corresponding numbers of reps are listed below.
The barbell starts on the ground and must end up locked out overhead.
You can use any technique you want to achieve that. Power Clean and JerkClean and JerkPower SnatchSquat SnatchRound Back Deadlift-to a Reverse Curl-to a PressSome combination of the above choices...Make up your own technique.

1. You must be stable and unmoving at the top of the lockout, with your knees, hips, and shoulders in a straight line.

2. Your feet have to be stable and unmoving at the time of the lockout.

3. You may split jerk, but if you do your feet must be brought back to parallel and unmoving before your lock out will be complete.

4. You may not bounce the bumpers, and then go from the hang position.

5. Your hands must be on the bar when the bumpers are in contact with the ground.

6. You may not change your weight.

Men's Choices 7,000 lbs for time:
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps

Women's Choices 5,000 lbs for time:
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps

"Change and growth take place when a person has risked himself and dares to become involved with experimenting with his own life."
~ Otto

Scott 75 8:33
Sam 95 7:36
Hannah 85 7:20
Aimee 65 8:57
Jim 95 10:45
Paul 95 9:55
Joe 95 11:29
Lisa 65 9:00
Tim P 95 7:19
Dave 45 12:00 (80 reps)
Ray 75 11:34
Dan 95 9:54
Meighan 45 ?? (80 reps)
Jason 75 9:13
Jason 95 5:53 (Next day)
Jason 75 7:10 (Next day, 20 minutes later)
Jon 75 16:05
Miranda 65 11:17
Curin 65 10:26
Tim M 135 7:14
Tim M 135 5:42 (Next day)
Tim M 75 8:08 (Next day, 20 minutes later)
Danielle 65 8:50
Nicole 65 14:14
Laura 55 14:50 (77 reps)
Devin 85 13:32
Chris 95 9:59


Mike said...

I was planning on doing Grace tomorrow anyway...looks like I'll just be adding an extra 22 reps.

Mike said...

oh yeahh....happy birthday jason

Kit said...

From Texas, Happy Birthday Jason! You're looking good. Don't you hate it when they're right? Aimee does know her stuff though!

I will be joining P3 CrossFit down in Houston tomorrow. Former Army Special Forces guy is running the place. My buddies and I landed on a nice deal. Because we're military, if we win the WOD, the class is free! What a deal, and America is getting their moneys worth too, we're in better shape to defend this beautiful country. Gives us good incentive to be in better shape. He's got a guy going to the CF Games though... I can take him...

Hope all is well back home. Keep working hard. See you guys in a couple weeks.

Jason Lyons said...

i have to note that aimee did too many reps. i was trying to help count for people and it was very loud with the dropping of the weight. aim said 10 and i marked ten and then she said 20 and i thought that meant she got to 20 but she meant she did 20 more which would be 30 so her time is a bit skewed. sorry but it is my birthday so i need to be forgiven. :)

Scott M said...

Actually Jason I think that means you now have to add those reps onto your workout for tonite. Happy Birthday

Miranda said...

Happy Birthday Jason!!!

Jen S. said...

It's just a sign of old age.... ;) jk - happy birthday!!

Tim M said...

Happy birthday Chipper Lyons

Laura Pappas said...

Happy Birthday Jas, not really looking forward to those birthday burpees tonight...how many is it?

JZuck said...

Happy Birthday Jason

Timmy P said...

HAPPY BDAY JAS- Keep Up the Good Work!

Curin said...

Happy birthday Jason! Hopefully I have those burpees in me tonight. My softball game was moved till 8:15 so i should make it to class tonight :)

Nicole said...

Happy B-day Jason!!! You should have to make up those reps in burpees tonight. :)

Danielle said...

Happy Birthday Jason!
Vacation is great, but I can't wait to get back to CrossFit.

Jill said...

Happy Birthday Jason!

Jason Lyons said...

thanks for the birthday wishes everyone. it means a lot. i am happy that we have all met and gotten closer over the past year. i am sure that the trend will continue and the relationships will only deepen. i hope that next year on may 27th, aimee can post that jason has lost 50 pounds and 7 belt holes.

i already did one wall sit today and it was AWFUL so i am not looking forward to number two. i do not know if i will make it through all of the burpees this time.

Unknown said...

Happy Birthday Jason!

Question for those of you that finished - What was the "method" of choice (power clean/jerk; Snatch, etc). And once you "pick your poison", do you have to stick with it?

I'm pretty pumped for this one, see you all at 5:15.

Joe A said...

Happy B Day Jason and many years of increasing endurance, strength and vitality.

Jason Lyons said...


the most efficient way to get weight overhead is a snatch. you can change your lifting technique but you cannot change your weight.

Meighan said...

Happy Birthday, Jason!! I bet by next year you have achieved all those goals!

Aimee Lyons said...

Devin- Yes, the snatch is most efficient, but if you have a good technique with the clean and jerk and are able to execute the heavier load, based on the amount of reps...that might be the way to go. I would actually like to try it with all the different weights to see if there really is a difference.

For the WOD this morning I did my first 50 snatches and then after my Coach told me I was only at 40 I used a clean and jerk to get the next 37 up.

Jason Lyons said...

will i never hear the end of this?

lesson learned: use a coach to coach, not count.

Nicole said...

Thats terrible Aimee! I hope he isn't coaching the 5:15 class. :) ha!

Ray said...

Happy B-Day brother!

That was a great WOD today. I went with 75# this time, but I will probably try 95# next time. At 75# I was able to do almost all of them as snatches. I think about 15 were Clean & Jerk. The snatches were definitely easier especially when executed properly. The bar just seems to levitate if you get an explosive jump and chain of movement. An awesome lift.

Laura Pappas said...

Aimee - THANK YOU for helping me with my form tonight...I think we inadvertantly diagnosed the root cause of my back rounding!
PS I hope Mortons is good tonight :)

Ray said...

Way to hang with it today Dave! If you came back after the "Painstorm" to do this, then you are good to go. Every day you will get better, and you will know you got better.