There's nothing to fear when attempting big box jumps. Make sure you are comfortable, confident, and aggressive! Drive hard off of the ground, use your arms for momentum, and draw the feet up quickly to clear the distance. Derk Holder is an occasional visitor from Tulsa, Ok. He trains at CrossFit Jenks and is a great athlete. He joined Melissa Kron for some heavy deadlifts and high box jumps. Melissa got a 1st time 24 inch box jump! One wasn't good enough. She did 5! Derk got up to 36 inches but I'm sure had another 6-8 inches to go for a max. PR's are out there for you to have everytime you workout. Get yours! They worked great together. Nice job Melissa on the PR and welcome Derk!
Here is another great article by Lisbeth Darsh from CrossFit Watertown. Lis writes for the CrossFit Affiliate Blog and I had the pleasure of meeting her at my CrossFit Level I certification. She lives CrossFit and sets a great example for affiliate owners. Even if you're not competing in the CrossFit Games, the spirit of the event and our community echo in our efforts. We are all a part of something great. As our athletes battle for every repetition, part of you will be with us. On the 2009 CrossFit Games
Way to go Melissa!!
Posted by: Dayna | July 07, 2009 at 06:40 PM
Melissa & Derk - awesome job on the workout! Melissa, congrats on the PR - great determination - way to go!!!!
Posted by: Sharon | July 08, 2009 at 05:44 AM
Nice verticals guys!! Now lets stack some plates on those boxes!! Keep up the great work!
Posted by: Karen | July 08, 2009 at 10:53 AM
MK, cool shot. You be flyin'!
Posted by: Herb | July 08, 2009 at 11:30 AM
Why did you stop at 5, Melissa? j/k - congrats on the PR!
Posted by: Court | July 08, 2009 at 12:17 PM
Melissa and Derk worked great together. It's so much fun to get out of towners! The very next day Melissa comes in and gets 2 pull-ups without a chin grip! This girl is on fire! Members, you can achieve anything if you put your heart into it. Go MK!
Posted by: dan thacker | July 08, 2009 at 01:06 PM
By the way, I love that picture so much I don't want to put up another post!
Posted by: dan thacker | July 08, 2009 at 01:08 PM
Ckhxve jmzrmlvzqiwn, [url=http://thvxbyogupwk.com/]thvxbyogupwk[/url], [link=http://tkwjonzxhqol.com/]tkwjonzxhqol[/link], http://kezgzdlofqgz.com/
Posted by: zqrlmynlfu | May 26, 2011 at 01:01 AM
comment5, http://tabor.omegaproject.info/user/view.php?id=414 amoxil en capsulas, 599, http://www.e-ducate.org/capacitacion/user/view.php?id=2501 dosage chart for liquid prednisolone, 8-(((, http://www.e-ducate.org/capacitacion/user/view.php?id=2498 amoxil rats, 8]]], http://www.e-ducate.org/capacitacion/user/view.php?id=2489 valtrex cream and electrical stimulation, 14595, http://myfriendsandme.nl/pg/blog/kathuragumpen/read/47401/generic-ampicillin-ampicillin-equivalent-online ampicillin chemical formula, :O, http://myfriendsandme.nl/pg/blog/blankleygytot/read/47368/generic-inderal-propranolol-equivalent-online propranolol inderal, 8-D, http://myfriendsandme.nl/pg/blog/blankleygytot/read/47375/valtrex-valacyclovir-online buy valtrex tab 1gm, :OOO, http://www.e-ducate.org/capacitacion/user/view.php?id=2495 doxycycline black stool, 648, http://tabor.omegaproject.info/user/view.php?id=416 headaches and lasix surgery, >:-(((,
Posted by: Hwmcewjd | September 23, 2011 at 12:48 AM
comment6, http://www.ign.com/blogs/asbreylouikex/2011/10/12/sciatica-pregabalin-prednisolone/ prednisolone dose human, 271319, http://www.youfreeweb.com/emsliejiansoq/ does propecia lose effectiveness, %(((, http://dailybooth.com/asbreylouikex/19584145 ipledge program accutane, 8DD, http://www.ign.com/blogs/asbreylouikex/2011/10/12/controversy-over-accutane-use/ accutane pregnancy, :]], http://www.ign.com/blogs/asbreylouikex/2011/10/12/ampicillin-precautions/ ampicillin compatible with d10w, 9741, http://dailybooth.com/asbreylouikex/19584326 levitra be ordered in usa, xdm, http://www.ign.com/blogs/asbreylouikex/2011/10/12/intravenous-inderal/ inderal for migraine, meiz, http://www.ign.com/blogs/estrellaadsad/2011/10/14/3/ accutane new name, :DDD, http://www.ign.com/blogs/asbreylouikex/2011/10/12/retin-a-treats-2/ retin-a micro pump, 477,
Posted by: Lsemynja | October 16, 2011 at 08:03 PM
comment6, http://dailybooth.com/eddahurndapac/19813057 water retention lasix, >:-[, http://dailybooth.com/eddahurndapac/19813071 substitutes for valtrex, >:[, http://dailybooth.com/eddahurndapac/19813055 inderal and seizures, 426, http://zithromax-for-std.webstarts.com/ zithromax for fish, >:DDD, http://strattera-use-with-adderall.webstarts.com/ strattera vs vyvanse for adults, atbjbk, http://dailybooth.com/eddahurndapac/19813046 sibutramina and amoxil, 7473, http://cialis-pricing.webstarts.com/ cialis women, 15779, http://dailybooth.com/eddahurndapac/19813052 doxycycline mechanism of action glaucoma, cbxo, http://dailybooth.com/eddahurndapac/19813051 uti antibiotics not cipro, 8-P, http://dailybooth.com/eddahurndapac/19813063 prednisolone and terbutaline for dogs, 7346, http://dailybooth.com/eddahurndapac/19813067 retin-a for age spots, 218811,
Posted by: Uxrazqon | November 06, 2011 at 12:46 AM
comment2, http://dailybooth.com/delmerkirkland85/20973762 glucophage absorption decrease, =-]], http://dailybooth.com/jeremiahh03/20974524 retin-a rating mexico, gjhhy, http://dailybooth.com/jeremiahh03/20974494 lasix picture, =-PPP, http://dailybooth.com/jeremiahh03/20974434 amoxil problems, vbvtnx, http://dailybooth.com/goodwinantwan/20975085 retin-a micro canadian pharmacy, 619510,
Posted by: Uxxqwktf | December 06, 2011 at 01:17 AM
comment6, http://dailybooth.com/goodwinantwan/20975090 strattera depression, nrliz, http://dailybooth.com/jeremiahh03/20974480 glucophage transexual, 8-], http://dailybooth.com/jeremiahh03/20974494 lasix dry heaves, 829, http://dailybooth.com/goodwinantwan/20975021 granuloma annulare doxycycline, >:-((, http://dailybooth.com/delmerkirkland85/20973744 doxycycline safety young women, %), http://dailybooth.com/delmerkirkland85/20973676 positive results of accutane, 34986, http://dailybooth.com/goodwinantwan/20975104 viagra online price iframe, =]],
Posted by: Yidqnlqq | December 12, 2011 at 12:21 AM
comment6, http://dailybooth.com/goodwinantwan/20975037 inderal dose trauma, 738033, http://dailybooth.com/delmerkirkland85/20973698 amoxil bd, shjyd, http://dailybooth.com/jeremiahh03/20974488 klonipin inderal, nxayky, http://dailybooth.com/delmerkirkland85/20973843 strattera concerta, 02125, http://dailybooth.com/goodwinantwan/20975096 valtrex glaxosmithcline, =OO, http://dailybooth.com/burlsmn149/20973188 cipro strep throat, 989487, http://dailybooth.com/goodwinantwan/20974985 purchase ampicillin, :], http://dailybooth.com/burlsmn149/20973343 what is zithromax used for, dnxus, http://dailybooth.com/jeremiahh03/20974516 propecia kwikmed, 8-DD, http://dailybooth.com/delmerkirkland85/20973676 pregnancy safety after accutane, 151720, http://dailybooth.com/burlsmn149/20973092 clinical hepatitis accutane, >:],
Posted by: Yyisjskj | December 13, 2011 at 12:08 AM
comment1, http://dailybooth.com/delmerkirkland85/20973762 glucophage price, =))), http://dailybooth.com/delmerkirkland85/20973698 oral amoxil for cats, fsdve, http://dailybooth.com/delmerkirkland85/20973843 strattera web sites, 7385, http://dailybooth.com/jeremiahh03/20974474 reactive arthritis and doxycycline, 97113, http://dailybooth.com/burlsmn149/20973092 accutane and height, prwyeq,
Posted by: Mbgukurg | December 14, 2011 at 12:43 AM
comment6, http://dailybooth.com/antonsolis78/21320625 prednisolone forte effects, :OO, http://dailybooth.com/antonsolis78/21320636 zithromax and mastitis, rhy, http://dailybooth.com/antonsolis78/21320688 doxycycline incontinence dog, 818790, http://dailybooth.com/antonsolis78/21320525 glucophage and wt loss, qtvef, http://dailybooth.com/antonsolis78/21320704 ephedrine ritalin strattera sverige, :-],
Posted by: Hqqthcnd | December 22, 2011 at 01:08 AM
comment5, http://genericmeds.blinkweb.com/ampicillin.html how does ampicillin work, %(((, http://genericmeds.blinkweb.com/lasix-furosemide-.html lasix potassium sparing, qyijbw, http://genericmeds.blinkweb.com/generic-inderal-propranolol-equivalent-.html inderal wyeth, 420007, http://genericmeds.blinkweb.com/ accutane rosacea, :-DD, http://what-type-infection-doxycycline.webstarts.com/ doxycycline hyclate, tyh, http://genericmeds.blinkweb.com/generic-cipro-cipro-equivalent-.html cipro used to treat, ltdl,
Posted by: Eaffwyac | February 02, 2012 at 01:10 AM