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Gym Jones training schedule, invitation only. Each day we post examples of the training being done at Gym Jones. The database of workouts extends back several years. Use the arrows left and right of the month to navigate toward time periods you wish to view.
The workouts we post are designed for athletes with a long training
history. Most have been training here 3 days per week for several
years. All are training for a particular sport. These examples are not
a recommendation to you; they are a record of what we do. Click on a
Workout Type to see its definition.
| Location: |
Gym Jones QC |
| Workout Type: |
Circuit, Interval |
| Description: |
Workout: "An Easy Ab Day"
GHD Sit-ups (full ROM) + V-Sit + Static Hold on rings (top of push-up position) + Tuck Hang + Right Plank + Front Plank + Left Plank + Vertical Sit-up, aka The Hardest Sit-up in the World: 30 seconds of each followed by 30 seconds of rest during which five perfect push-ups must be done = one round, do three rounds (24 minutes total).
Workout: "Race to 100" (team event, two players alternate jumping onto 24" box, racing against another team doing the same to see who can do 100 jumps first).
Workout: 100x Box Jumps @ 24" (solo)
Workout: Tabata Push Press (Top-to-Top)
Workout: Row 500m + 20x Ball Slam @ 17# ball + Row 500m + 15x Ball Slam @ 17# ball + Row 500m + 10x Ball Slam @ 17# ball
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| Notes: |
"Race to 100"
D & B = 3:15
M & I = 3:17
H & C = 2:34
L & J = 2:59
S & A = 2:42
MT & G = 2:49
ML & J = 3:06
S & ML = 2:32 (on their second round each)
100x Box Jumps @ 24"box
MFT = 4:11, perhaps yesterday's 500m of lunges had something to do with the time
Tabata Push Press (T2T)
V = 10 @ 2x 20# DB
T = 6 @ 2x 20# DB
MFT = 11 @ 2x 20# DB
Row and Slam
TR = 8:22
DL = 8:22
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| Photo(s): |
Mathieu jumping while Stephane waits his turn in the "Race to 100"
The total time it took for the two of them to make 100 jumps (50 each) onto a 24" high box
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| Location: |
Gym Jones L.A. |
| Workout Type: |
Circuit |
| Description: |
Workout: Row 400 meters + 30x Box jump @ 24 " box + 20x Wall Ball Slams @ 20# ball, three rounds.
The Wall Ball Slam: Using a 20# D-Ball, perform a Wall Ball shot at a ten foot target, catch the ball and immediately do a Ball Slam. Catch the D-ball off the low bounce and take a Wall Ball shot. Repeat.
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| Notes: |
Row, Box Jump Wall Ball Slam:
Steve W = 14:20
"I found the Wall Ball Slams to be 'mildly' taxing." |
| Photo(s): |
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| Location: |
Gym Jones S.D. |
| Workout Type: |
Interval, Circuit, Chipper |
| Description: |
Workout: Tabata D-Ball Slams 20#
Workout: Run 400m + 30x standing broad jumps (no box to jump on) + 30x Wall Balls @ 20# ball, three rounds
Workout: "Dirty Thirty" (30 reps of each exercise for time)
Squats @ 45#, Box Jump, KB Swing 72#, GHD Wall Ball @10#, Hang Power Cleans @95#, Burpee + Pull-up, Snatch @ 75#
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| Notes: |
Tabata Ball Slam:
Steve s = 11
Run, Jump, Wall Ball
Steve S = 15:44
"Dirty Thirty":
Steve S = 19:04
May I remind everyone that, while I don't believe in overtraining, the big bad wolf called under-recovery is standing at the door? |
| Photo(s): |
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| Location: |
Gym Jones |
| Workout Type: |
Circuit |
| Description: |
Workout: Row 500m, 15x GHD Situps, 20x Box Jumps @ 20" box, three rounds
Workout: "Jonescrawl" (edit), followed by 50 meters of weighted Lunges @ 2x 25# DB, 25m forward, 25m backward, of course
Workout: "Team Clean Relay" (Team Clean Ladder 1, 2, 3, 4, 5, 6 @ 135# -- player one does one Clean and grounds the BB, player two does one Clean and grounds the BB, player one does two cleans, etc -- + 20x HSPU + KB Bob & Weave -- hold 2x 36# KB in Rack Position then Bob down enough to get head under bar, Weave laterally enough to come up on other side of the bar -- Player Two Bobs and Weaves until Player One finishes the 20x HSPU then they switch), three rounds
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| Notes: |
Row + GHD Sit-up + Box Jump:
Sarah = 15:02
Lisa = 13:06
"Jonescrawl (edit), then weighted Lunges -- lunges not included in time:
Dylan = 3:44 (Deadlift @ 135#, Box Jumps @ 20" box)
Ricky = 4:13 (Deadlift @ 135#, Box Jumps @ 20" box)
"Team Clean Relay"
This is a good quantity of work; 63 Cleans, 60 HSPUs and a lot of KB Bobbing & Weaving
AJ & Mike = 18:35
James & Johnny = 18:47
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| Photo(s): |
AJ in the middle of the "Team Clean Relay"
James, KB Bob & Weave under the bar
AJ giving James the one-handed spot
Johnny's Pull-up counts (in contrast to those in the Oct 7th video on the CrossFit site - most of which would be ignored as reps here). Gym Jones' goals and path deviate from CF on this subject, though we are otherwise quite closely allied.
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