party...

today tj turned 28, and yesterday a record he held at GYM JONES was broken. "jonescrawl" is a workout prescribed my the good dudes at GYM JONES www.gymjones.com. three years ago tj completed 10 dead lifts @ 115% body weight, and 25 box jumps @ 24" for three rounds in a time of 3:37. he informed me yesterday that while reading GYM JONES'S daily schedule someone beat his time by :07. to me this would be irrelevant in the scheme of my current fitness level; tj thought otherwise and wanted to re-test the workout. the programming done in VITALITY consists of little "heavy weight lifting" (unless an individual is prescribed an appropriate strength cycle for a good reason), so i wondered how he would perform considering he has not dead lifted heavy for a few weeks. during the warm up he seemed anxious, which can lead to two different crushing outcomes: failure, or success. the clock started and tj went hard, which usually (for me) leads to a blow out. he finished the first round in 1:00. solid. the second round yielded a little less excitement, but still a good round: 1:15. the third round seemed to go wrong at first with a look of terror on his face. he pulled through to finish it in 1:09. he finished the workout in 3:24. this information is just that: information. not better, not worse. tj has a great work ethic, works well with weight, while demanding oxygen, is agile, and productive. does this mean that if he specifically trains for jumping on boxes as sport he could finish the work load in 3:15? if so, what fitness did he lose in order to gain efficiency in box jumps? the point to me is being well rounded, loving what you do, working hard, and having fun. as long as there is progression we are happy. happy birthday tj.

tj, ryan, jake:

birthday party.

pre-game:

dead lifts...

tj: "jonescrawl"

ryan/jake:

x10 dead lift

x25 burpees

3 rounds

ryan: 6:31

jake: 9:34

cooldown (all of us):

x28 kb cleans

x28 pushups

x28 ball slams