Run 570 meters
72 Pull-ups or 50 Ring Rows
72 Wall Ball Shots, 20/14
72 Kettlebell Swings 1.5p/1p
72 Deadlifts 95/65
Run 570 meters
To scale the volume on this workout, perform 50 repetitions of each movement instead of 72. If your pull-ups aren’t quite up to 50, you can scale those to 30 or less. Keep the run distance the same.
Post time and Rx to comments.
“To be a warrior is not a simple matter of wishing to be one. It is rather an endless
struggle that will go on to the very last moment of our lives. Nobody
is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.”
Today’s workout is in honor of Coach Jacinto Bonilla’s 72nd birthday. Jacinto is like a grandfather to CFSBK and we can’t be happier to be celebrating him with the Storm. Jacinto has been a friend of the program since 2007 and was actually the first coach we had on staff besides myself (David). He was always very meticulous about people scaling properly and doing the movements correctly, always patient, always warm and an instant friend to anyone who walked through our doors. This year’s storm is extra special because Jacinto will be competing in the Masters Division at the CrossFit Games later this month so we want to send him off properly.
Jacinto, thank you so much for being an inspiration to us all, happy birthday and good luck at the Games. We’ll all be cheering for you!
The Inspirational Trainer, Jacinto Bonilla Part 1 and Part 2 CrossFit Journal Previews (video)
Happy Birthday, Jacinto. You inspire me.
Mike Mishik says
Happy Birthday Jacinto!
Won't be able to make it in, will be at the beach for the next week…Have fun with that one
marc "the Goose" mess says
Woah a Carlos Casteneda quote…. Pretty awesome
Love the Castenada quote. Do we take the peyote before or after? Happy Birthday Jacinto!
seriously that's today? omg.
happy birthday jacinto
Marcos & Jackie says
Down in South Jersey. We did the WOD with 72 Double Unders in place of running 570m
Jackie did 15 pull ups and the rest Jumping – 31:00
I got 34:28
Happy Belated Jacinto – whoop ass at the games!
Rob Is says
Strength Cycle: Volume day
Squat: ascending 5's: 205-215-225-235-245
Everything felt pretty good. Slight tug on the hamstring at 235, but I went to 245 and it felt better. Trying to not be ginger going down and just bounce out of the hole. I'll go 245x5x5 next time.
Press: 132.5 x 5×3
All the 5th reps were tough. The 4th reps weren't so easy either. I must get 1 plate Thursday.
Clean: 155×3 and 160×3(f)
155 felt pretty good so I went up and tweaked my wrist on reps 2 and 3. On the 3rd rep I somehow forgot to let go with my right hands and missed the rack. WTF?
Currently have ice on 2/3's of my body.
@Alec: I would say peyote before the WOD– it's the only way I could make it.
38:46 for the Storm, slowed some by last nights Cyclone.
Next year I want to do LinusStorm. 2 reps of everything and a run from one side of the garage door to the other. Seems way more in my league.
Billy Keefe says
I don't know what I was writing on the board after this WOD. Please disregard anything it says there. I was only barely aware of my own name, as evidenced by the fact I spelled it wrong twice while trying to report my score.
72 Pushups (inclined #9 to allow for favoring right arm)
72 Ring Rows (favoring right arm)
72 Wall Balls 4# Right hand only
72 Kettlebell swings 12kg, right hand only
72 Deadlifts 65# Both Hands
I think my time was either 36 or 38min 29sec. The minutes totally slipped my mind after and I could only remember the seconds. But I feel like it was an even number.
I was sure Noah was going to catch me. I kept listening for his footsteps while I ran. In the last 300 meters I got a stitch in my side and I was whimpering like a dying baby bird much to the dismay of some regular people walking down the street. But I couldnt stand the thought of falling behind during the last set, so I pushed on, then sprinted the last 60 meters, the whole time certain the guys were going to come throttling past me at any minute. But it turned out I was alone the whole way. 🙂
I would pay good money for an ice bath at the box. Just sayin.
As I was riding down 3rd ave. on the way to they gym, I could hear Jacinto screaming while doing the wall balls. I considered turning around, but I'm glad I stayed to do the Storm and celebrate Jacinto's belated bday. Looking forward to cheering you on at the games in Cali, Jacinto!
27:51 – tried to stick with Jess F's advice on breaking things up. For the movements I felt ok with, I went for larger descending sets without hitting failure. I did all the wall balls in quick sets of 5, which was a good call. I think I forgot how to run after doing all those deadlifts.
J Storm in 37:56
Happy birthday Jacinto and I wish you many healthy storms to come.
Best of luck at the games. Stay strong.
lady fox says
This was my 2nd Jacinto Storm.
-first run was conversational with Teresa and Melissa. Pushups were in sets of 5 to begin with (which is great for me!) but then slowed to sets of 2-3. Tried to do pullups in sets of 5-ish. Wallballs were in sets of 5 throughout until the last 12 when I think I did 4-5-3. KB swings and deadlifts were in sets of 15, leaving 12 for my last set. Last run was slow but no walking this year.
-Overall this felt much better than last year and I improved on my time by over 5 mins! It really helped me to stick to a rep scheme for the wallballs, kb swings and deadlifts because if not I would have taken way more rest than needed.
Jacinto, way to push yourself! I can't wait to see you represent hard at the Games!
41:44 with angled pushups and ring rows. Wall Balls and Deadlifts in sets of 10 more or less. The second run was more of a walk/shuffle.
I'm down for LinusStorm. Happy birthday, Jacinto!
marc "the Squid" mess says
44:25……really a lot of fun, wallballs killed me….gotta work on my kipps too. I just muscle stuff out sometimes when i should concentrate on form. All and All it was a really fun day.
Was awesome meeting and chatting with Jacinto post wod. I wanna be that guy when i grow up.
I'm starting to really look forward to sundays at cfsbk, it's like church minus the bullshit and funny looking hats.
@marc "the squid" mess – You've never been to church.
My box is closed on Sundays so I had to do some subbing at the rec center.
subbed: 45# thrusters for WB
55# dumbbell for KB
Ran on the indoor track and estimated the distance. It was probably longer than 570 meters.
This was fun. I could have and should have finished much faster. I was saving my energy for the end and didn't need to. Butterflied all 72 pull ups.
David Osorio says
Marc, speak for yourself about the funny looking hats.
And holy shit, Did alec h leave a comment?!?!?!
43:30? Or something around that, i forgot to look before I left just now.
I didn't have breakfast before I got to the gym and really didn't eat a dinner last night so I was running on empty and really felt it intensity-wise. Overall everything was steady and slow except when I got to the Wall Balls. My first Rep missed by about a foot and went FLOP onto the ground. I ended up getting through it very slowly in sets of 5 with too much rest. The rest was pretty steady (ad still slow)
Trained two clients through the storm then had lunch with Jacinto at Bogota. A great day!
The internet at my house is TERRIBLE so now at root hill until they close in half an hour. My internet will be good for like 15 minutes, then rapidly slow down, then shut off for like 45 minutes and basically follow that cycle all day every day. Is anyone else living down by Red Hook/Carroll Gardens having similar problems with Verizon?
I want to take this time to thank all of you for the encouragement that you gave me today and for all the kind words.
time 46:00 and that was all you guys pushing me.7 minutes faster then
July 3rd.when my time was 52:52
Thank you Jess and Josh for counting for me.
the camaraderie rocks.
I scaled this down to 50 of everything, subbing in ring rows and using a 14# ball. Finished in 38:40. It felt like half of this time was spent on wall ball and trying to get rehydrated after that. Great day, though. Also I just woke up from the best nap ever.
We had a problem though not as bad as you described. Turned out some sophisticated neighbors were jumping on our lowfi set up. We upped our security and things got back to normal.
Jacinto Storm–Wisco version
570 m run (uphill)
72 situps (can't do squats bec. my hip crease is fried from the Bear)
50 pushups (Jacinto may be 72, but I'm only fifty)
50 jumping blue-band pullups (my garage ceiling is too low)
50 double-unders (see squats)
50 deadlifts @ 95 (did I mention it's 96 here today?)
570 m run (uphill both ways)
Would love to compare this to my previous Storm and log it, but I have neither my old book or my new book. Ahem.
Fox, how's the rib?
Oh yeah, I forgot–50 1 pood KB swings in between the DUs and the DLs. (was gonna try out the new 1.5 pood bell, but didn't have it in me today.)
a 9am storm
woke up not wanting to do this, but so glad i did.
brilliant to see jacinto in da house.
and awesome to have coach d.o in our round.
great energy at cfsbk today.
subbed row for runs. 35 strict pull ups.
breaking up the wall balls to sets of 10 with bjorn made them easier.
enjoyed it more than previous years.
thanks to chris and jess for setting everything up for us.
peter, you trying to say something? why don't you come out and say it!
happy birthday jacinto. best of luck at the games and see you soon warrior.
FREE LAP SWIMMING AT RED HOOK
7AM. BRING A LOCK FOR YOUR LOCKER.
Marc "the goose" mess says
@David lol I thought your hat was really rad today. It was very "gleaming the cube". Can't go wrong there.
yay that was horrible! happy birthday again jacinto.
50:00 8' wb target, everything else rxd
My first day at CFSBK, and what a WOD. Rx'd everything and finished in a slow 51:??. Huge, huge, awesome thanks to Billy for doing the last run with me. I'm not sure I would have made it around the block otherwise.
@ McGrath I am known for my graceful subtlety…
Daniel O says
David: sounds like you could be getting throttled – particularly if you've been doing any high-volume downloading (or if you have neighbors pirating your wi-fi). If you have unsecured wi-fi, that'd be the first thing to change – or you might consider switching to TWC – we did, and it worked way better than Verizon: bigger pipe for the same $.
I'm getting murdered in these longer time domains.
Deepak Thakran says
jacinto storm workout – Rx'd. except used 14 lb ball for the wall ball shots: 39 minutes 45 secs….
broke up the workout into 4 sets of 18 reps for each exercise
squats/pushups/ KB's/ deadlifts felt easy and were unbroken;
wall balls were relatively harder; with pullups being broken up into smaller sets since my kipping P.U.'s are weak, most of the pullups ended up being strict ones…
Joshua Martinez says
"JacintoStrom" modified for One Arm
Run 570 meters
72 Air Squats
72 Ring Rows
72 Wall Ball Shots 15lb. slam ball
72 Kettlebell Swings 1pood
72 Kettlebell Deadlift 2pood
Run 570 meters
-Need to work on Air Squat, and what better time then now
-Also need to work on running more efficiently
Isaac Green says
Jacinto was my first trainer at Crossfit NYC. I don' t know if he'd be proud that I did the workout RX or disappointed in my appalling time. But enough about me, here's to Jacinto! Inspiration to us all.
Wall balls killed me and I was surprised at how hard it was to cycle through what should have been relatively easy kettle bell swings and dead lifts at the end. On the final run I thought I was going to pass out. However, I loved doing all of it!
Fiore DeRosa says
I am working on a project about senior athletes and am very interested in interviewing you. Please let me know if you would be open to it and your availability. We could Skype the interview. Thanks so much for tbeing an inspiration to so many people.