Affiliates: SATURDAY 071013

October 13, 2007

SATURDAY 071013

Listen Up Greg A!

Richard from CrossFit Alexandria sent this out to his workout buddies after getting a 9:42 on GI Jane...

"A couple quick tips and thoughts re: G.I. Jane for you guys to consider before rocking it.

(1) If you aim for 10/minute, you should have no problem going sub-10. I was doing 10 roughly every 45-50 seconds with a quick 10 sec rest b/w sets.

(2) The mixed grip helped immensely. Amundson knows what he's doing (obviously). I tried one set of 10 with regular pull up grip and it was a lot more difficult.

(3) Even with the mixed grip my feet kept wanting to kick out in front a lot. I'm not sure how to control it, but if you can devise a way, I think that will help a lot with the pullups. I think I wasted a decent amount of energy trying to not to kick out so far.

(4) I just went back and watched the Amundson GI Jane Video and I'm convinced he can shave at least a minute off his 10:17 time, if not go sub-9. He took one giant break at the midway point to de-shirt, chug water, and chalk his hands. Then he did 10 sets of 5 reps to finish, rather than 5 sets of 10. I'm pretty sure he can do without the huge break and gut out that last 50 a lot faster.

I have complete confidence that you and Casey can go lower than that 9:42 I posted this morning. Good luck. I want to try it next on the 8' bar. Also, we should up it to 200 reps and call it "G.I. Joe." None of this girl stuff".

-Richard, CrossFit Alexandria

Posted by at October 13, 2007 9:31 PM

Comments

Richard, any WOD under 10 minutes is awesome. Congrats, and thanks for the tips.

There has to be a huge difference here depending on your overall vertical reach to the bar, (thus how high you need to jump). 1) because of the effort required to jump and 2) because of the amount that the jump momentum helps with the pull-up.

Try the 8' foot bar and get back to us with your time. Also tell us your vertical reach and the bar height used.

Comment #1 - Posted by: kaelder at October 13, 2007 4:25 AM

Agreed on both counts...congrats on a rocking time, but do it with a 8' bar and see if your time sticks. Even at 7' the comparison is not very close.
Of course the bar height impact will vary depending on the user's height.

Comment #2 - Posted by: Rugger at October 13, 2007 8:32 AM

We knew there would be these kinds of questions so here are some answers. Richard (who is about 5'8" used a bar that was 7'8". We thought this would be fairly appropriate because Greg looks to be about 6'. Richard has since (actually the next day) tried Jane on our 8' bar & was still on pace to beat Greg's time until he tapped out from exhaustion at 60. Next time Richard does the workout we will video & post on youtube as well as send a copy to Nicole. Richard's strength lies in anything bodyweight & he is truly built for this kind of workout. I hope no one thinks we are trying to say that Richard is better then Greg A. - we actually sent this in because we thought it was so funny that one of our athletes was giving Greg tips on how to do a workout. Anyways, great job Richard - get ready for the video.