March 6, 2009
1000 meter row
45 pound Thruster, 50 reps
Post time to comments.
Eva Claire Synkowski, 2009 C.R.A.S.H.- Bs
"Fight Gone Bad Strategy", Concept 2 by CrossFit Again Faster, CrossFit Journal Preview - [wmv] [mov]
Posted by lauren at March 6, 2009 3:42 PM
Haven't met Jackie yet. Looks Fun!
In your opinion, what's the best/most rewarding aspect of training CF?
What is the most frustrating/challenging aspect?
Day 27 post op and all is well. Did 2 rounds of my physical therapy exercises, snatched a 40 kg kettlebell for 3 consecutive reps, and did a 30 minute recumbent ride, averaged 220 watts.
Doing it right - healing it up ONCE!
what is a good sub for rowing?
Are these dumbbell thrusters or barbell thrusters? It doesn't specify on the WOD.
I just started CF about three weeks ago, but I love how the workouts improve all phases of training.
Because I am thin and afraid of losing weight, I have never really run distance (more than a mile or so). Today, on a challenge from my friend, I went on a longer run (8 miles - a lot longer than I ever have before). I was hardly winded until about mile 6, thanks to crossfit. I'm excited to see what I will be able to do once I stop scaling back the workouts!
they are barbell thrusters.....so just the bar
45# barbell -- no weights, just the bar
1000m row would be 100 SDHP (also w/ the 45# barbell) according to the FAQ.
I guess I'll be getting real cozy with that barbell. Woot!
Ughhh after rowing for college I swore to myself I would never get on a C2 again, haha!! Thanks a lot CF...I guess never say never!
Karl, in my opinion the most rewarding which could also be considered the most challenging aspect of Crossfit is how you learn new skills or motor engrams that force you to use postural muscles that perhaps you didn't even know that you had. For instance, doing ring dips adds a whole new dynamic to doing conventional parallel bar dips. It's a total mind/body conditioning system.
For me personally, I played soccer, and wrestled growing up and eventually pursued distance running. I chose distance running because it pushes the limits of human performance and it forces you to train your mind and body simultaneously. Crossfit far surpasses distance running though. I love going to the gym and practicing my handstands and my L-sits....it's almost like going to the playground to play...it's like I'm a kid again!
Anyways, in summation, I think the fact that Crossfit is so challenging is both rewarding and frustrating at the same time.
Fight gone bad & the c2. I have missed the 300 score my past 2 times @ this wod by 2 & 3 pts. When I look back @ it simple, did not push myself hard enough. I will try this rowing approach next time. Who knows I will get the points or pass out.
Go hard or go home.
For the sumo deadlift high pull - is it a slow lift or are we supposed to explode the bar upward with the hip opening?
anyone know when we did this last?
I love this WOD... last time I did it, I forget my time offhand, but I'm pretty sure it was 8:28? It doesn't pay to kill yourself on the rower. 20 seconds gained on the rower equals 40-60 seconds lost after the rower.
i can smell FGB coming soon ;)
dont know this girl,but im gonna introduce myself like a gentleman tomorrow.Then im gonna treat her bad,real bad.
jackie ain't got nothin' on me!...SIKE
E.C. Kicks ASS!! Gotta come visit you...
Are u for real?!!! I'm so excited. So sumo deadlift high pulls with how much weight? I'm so ready!
What should replace rowing?
what do you do if you dont have a rowing machine?
never done this one before. cant wait
WOW. Look at that. Just yesterday HFTH Billy was telling me about the Crash Bs.
That is very cool.
First timer with jackie. First time poster.
Couldn't wait until tomorrow.
11:32 with jumping pullups
EC does rock!
Anyone know what up with headaches and barbara..i saw a few posts talking about it and its the same here the whole room started spinning and i could bearly stand so i had to let a round go long about 4-5 mins extra ...i get decent times in most workouts but barbara always kills me the feeling of her is like no other.
Has anyone actually compared the rower with sdhp during a wod? I don't have a rower so I wanted to know if the rower has any small differences that would make it slightly easier or harder.
CF Vets - I'm asking the following question with the utmost respect.
Would any of you be willing to follow up the excellent job Bingo and JPW did for two months breaking down the WOD's??
It absolutely helped limit the repetitive questions and the days seemed to run smoother for SO many. Unfortunately I am not experienced enough to do it myself. I do promise to pay it forward one day to future cfer's by handling at least one month of breakin down WOD's when I'm competent enough to do so.
The inspiration and support received here is amazing. So I thank you all for considering to follow up the wonderful contributions from brothers Bingo & JPW.
great vid, but jezz... 'if i was to do a jackie' and then BANG! heres jackie!
have the gymnastic gym cert tomoz so might smash this one out tonight after work
Hey anybody been to a gymnastics cer? any hot tips on what to bring apart from workout gear and pen and paer?
Anybody going to the gymnastics cert this weekend in Sydney at CFX?
I second the notion that "EC Rules"
rowing 1000 meters= how many sumos?
Rookie, didn't you figure out a way to do the row on a standard rowing machine? If not you, has someone else? Haven't done a row yet and would like to try it...especially since 100 SDHPs are brutal lol
GO E.C.!!! Flawless form in all movements. Demo'd at my level one and it was a pleasure to learn from her.
1000 meter row = 100 Sumo Deadlift High Pull @ 45 lb barbell for guys and 30 lb for girls I believe
#18 - SDHP is supposed to be explosive, the bar should travel up from hip extension, the arms guiding the bar and pulling only the final part of the motion (to your chin area). Kind of like a clean/snatch, if you pull with the arms too soon you kill/mute the power from your larger hip/posterior chain muscle groups. Over long reps if you arm pull it will kill your score.
Versus rowing, I think rowing is a lot better, I find SDHP with just the bar to be akward and harder to generate power on (not much to pull/push with a 45# BB) whereas on the C2 you can explode with power each stroke. Have not done any direct comparisons but I am pretty new to CF/C2 rowing, but I must say the C2 has a high suck factor (for me) that I love.
#32 - you and me both. I was sitting here wired at 11:30pm and decided to try to make myself tired?
7:41 as rx'd
This one's a killer! Can't wait!
With an "e", You go girl!
I'm with you #36!! I looked forward to reading the info everyday whether I knew what was going on or not.
I don't know who has March but I'll give today's WOD a run down...if everyone wants me to i'll take the rest of March as well.
One of the shorter timed workouts you will see on the WOD. Think Helen like.
1000m Row...if you have access to a rowing machine then it is simple...you are going for the best 1000m time possible...if you want the damper setting that individuals use in competition then stick to 2-4 but it is up to you...www.concept2.com has some great videos on rowing form as does the main website for Crossfit under exercise demos...THE SUB FOR ROWING IS SUMO DEADLIFT HIGH PULLS (SDHP)...THE WEIGHT IS A 45 POUND BAR AND THE REPS ARE 1 FOR EVERY 10 METERS.
Thrusters...for today it is a 45 pound bar (no added weight)...great demo videos under the exercise demo page...but the movement is a full squat (a2a) then a powerful knee/hip extension while at the same time pressing the bar over head...remember the hip exetension is designed to provide momentum and start the bar floating up, making it seem almost weightless.
Lastly, Pull-ups...what to say here that hasn't been said a million times...kipping, either butterfly or frog, is the default pull-up for crossfit...if you can't do a kip then you can always do strict deadhang or you can modify down as needed...think assist machine, jumping, band assisted, or body weight rows (hang under a bar and then pull chest to bar...heels of feet are on the floor). This is a great exercise for the smith machine.
The main thing is to document what method you use so you can compare it to the next time...good luck and hope this helped someone out today in answering their questions.
I smell a 5k Saturday.....
I think you're right on the run there Wes
It feels like one is in the offing...
But I betcha it's a long run.
Busy day tomorrow...did this wod and the clean and jerks today! Killer
As rx'd with 45 lb bar and butterfly pullups:
@ #51 - thanks for breaking it down Anthony, for noobs like me its always really helpful.
15:20 subbed rowing for SDHP, Jumping pullups
1000m row (4:01)
50 Thrusters 20kg .. painful
30 (jumping) pull ups .. even more painful
Time = 10:20
8:46 subbed rows for 100/34 lbs kettle bell swings
Please sub 'something not in the workout' FOR 'something in the workout'. Many people use the phrase backwards and it makes it hard to read.
10:07-lost 30 sec due to walking distance between row and thrust.
I could not agree more with everyone else on the subject: EC ROCKS!
(not to mention she is my favorite member of the Paleo Police)
Thanks for the breakdown anthony.
EC, Way to be sista! John...nice tongue!
No rower, subbed SDHPs.
Thrusters as Rx'ed.
Oops. Just checked the barbell, and I was using 22kg (49#).
subbed rowing with SPHD
Hey, have some question about nutrition:
I am 5'8'' tall and weigh 148, so i dont wanna lose weight but gain. I want eat in a way "athletic" but those diets, like Paleo or the Zone seem to me, as they imply loosing weight?!
I normally eat a lot of meat and fruits and of course eggs. Do i have to change something?
first crossfit workout loved it
Subbed SDHP for Row's
thrusters fun stuff
10 normal pullups 20 jumping
total time 12:31
i dont have a rowing machine...so im doing "murph" and it looks pretty hard
Just another member of the EC Fan Club . . . even if she does tower over me.
To gain muscle, you must eat with a caloric surplus. Paleo or Zone diet is excellent, just EAT ENOUGH :)
100 sdhp 45 pound kb
50 thrusters 45 4pound bar
Way to go EC! I think I saw that you rowed a 7:15 2000m? Is that right? Awesome time!
Angela Hart's rowing strategy for FGB has improved my calorie numbers dramatically! We've introduced this method to all of our CrossFitters and now use it for not only FGB, but when rowing 500m for time. The times consistently drop due to the ability to maintain a high level of intensity throughout the row. Thanks, Angela, for all the awesome rowing tips.
Anyone looking to improve their rowing must attend a rowing cert!
CFWUx2 (no dips or push ups)
as prescribed using 45# bar~below parallel on thrusters
kipping pull ups
ice on shoulder as this is the first overhead movement in 2 weeks.
WOD: 14:10 as rx'd, but with broken sets.
Excellent work EC! 7:11 on a 2K is impressive!
As Rx'd: 9:35
First time with Jackie. Time was about a minute or more slower than I wanted.
Question for the community. Every time I row I have a problem with my foot straps coming loose. I go about 300m and they are all saggy and my feet are pulling off the foot rests. Is it possible that someone could tell me what my major issue is with form/foot position or both without actually seeing me on the C2? Any help is appreciated. Thanks!
Well yesterday I was working only on form once again, considering my jerks, when not splitting, SUCK! I have horrible shoulder flexibility and I don't like to make excuses, so that means just have to work harder and get that ability!
45lbs x 3 rds
65lbs x 1 rd
75lbs x 1 rd
95lbs x 2 rds
Form was ok but had to widen my grip to allow for a full proper "catch"...
Not all that happy, so today means I am going balls to the wall times 3!
yea those long Island gals can be quite the catch if you find the right one, other wise WATCH OUT there crazy! Hahaha
I understand what you mean about us on the East Coast, we sure are a bunch of a#$'s!! My brother had to move west he couldn't handle it here anymore (called him a pus ;-) )lol, if you ever find yourself this way let me know, we can hit up a Xfit gym here in the city!
Broken rowers in the gym so I subbed SDHP x100 with bar. The rest was as Rx'd. 11:54. The high pulls killed my time. Would have been a lot better with rowing.
Subbed 45# sdlhp 100 reps for rows
Remainder as rx'd
10:31... ~30 sec between rower and bar
Never fails, I look at a WOD like "Jackie" that only consists of one round and I get complacent. I figured I'd crush it. Hard as hell, the only easy day is yesterday. - "Jackie" - 8:15
Mark - as Rx'd: 8:37
Theresa - @ 33# thrusters & smallest band on kpulls: 11:47.
ahg! i'm torn. need to do jackie again but resting for fittest games competition tomorrow.
did it not too long ago.
then young andrew knocked out a 6:38. need to get under 6:30. maybe sunday.
so when we row in a crossfit workout, what do we set the rower on???
1000 meter row
45 pound Thruster, 50 reps
First time with this WOD and the transition was terrible. After rowing I didn't have my balance or coordination with the thrusters and couldn't find a rhythm.
1000m Row 3:38
Thrusters 30, 20
cfwu x3 no pullups
11:10 as rxed 3:31 row
thrusters and pullups broken up all kinds
27M 6'5" 225#
you all are too much! thank you for the support AND to coach and lauren for building this awesome community!
to answer the questions - i pulled a 7:15 this year. my PR was in 2008 at 7:11. i wanted sub-7, but it not in the cards that day. thanks again to jon for the race coaching! i needed it.
As Rx'd, 8:15
beyond Rxd (used 50# fixed weight bar, no 45#ers in the gym)
as rx'd with kipping pullups 7:27
8:53 sub'ing SDHP for row.
Felt good, but could have dug a little deeper and got done quicker. Still I can tell I am improving b/c I was about 4 minutes quicker than what I expected. Booyah.
#51 Anthony (Mr. March)
Good job stepping up and representing!
Have an excellent day!
"so when we row in a crossfit workout, what do we set the rower on???"
Comment #93 - Posted by: Steven Willis (M/21/5'9"/170) at March 6, 2009 4:59 AM
Whatever you like, as long as the meters/calories/whatever your goal is for the WOD gets accomplished. Take notes for future reference.
FYI, I prefer a #4 Dampener setting for 1000m during WODs, 5-6 for 500m.
Sub-7 Jackies are being posted. I feel slow. You guys are tough!
If you wanted to sub running for the rowing is it a one to one exchange, 1000m run = 1000m row?
No rower. Broke it up, probably wasn't supposed to.
2 Rounds of
Not feeling well, seemed the only way my brain could wrap around today's workout and convince myself to do it.
50 reps of 45# thruster
48/male/6'/198/week 17 CF
100 SDHP (45 lb. bar)
50 Thrusters (45 lb. bar)
30 pullups (jumping)
11:34 as rx'd
Warm up: 2k row, CFWU (-pull ups, -dips)
14:42 (70lb assist on pull ups)
I had fun for 9:22 Rx'd but with 55lbs thrusters.
Thanks very much. I have found the posts from bingo and JPW very helpful, and appreciate you taking the time to continue providing the daily explanations.
100 SDHPs, 45#
50 Thrusters, 45#
6 min faster than when I did this last time, two years ago. SDHPs broken in 83/17, thrusters 25/15/10, pull-ups 22/8. Afterwards I thought I paced myself to much, I should have dug in a little deeper. But my goal was to stay sub 10 min and I clearly achieved that. With SDHPs and pull-ups unbroken and thrusters at 30/20 I should stay sub 8 min next time.
first time with Jackie. My thighs hurt.
1000M row 3:47 (setting 8)
50 45lb Thrusters 3:30
30 P/U's (kipping) 2:35
I had no idea how much the row would rock me for the rest of the workout- might take the tension down a bit for a future 1000M endeavor.
"Jackie" sub row with 100x SDHP otherwise as Rx'd
45# SDHP for 100 reps
45# thrusters for 50 reps
Row as Rx'd
Thrusters broken ( 20, 10, 20)
Pullups broken ( 15, 9, 6)
I could have done a lot better...need to push myself harder.
1000m row in 4:45. This was my first time using a rowing machine. I think I can do better.
As rx´d: 7.43
subbed 100 sdhp for 1000m row otherwise as rx'ed
Only broke up the pullups. Felt good.
as rx'd - well kind of, I must be doing something wrong on my rowing because I could really feel it in my thighs this morning.
Time was 9:55 then I did some more
Then I did:
45# Thrusters - 25 Reps
Then I did:
45# Thrusters - 13 Reps
subbed 45# SDHP x 100 for row (no rower)
SDHP definetly slower than rowing.
I got a crazy one. Wait is there any other kind? But she is a good one too. She keeps threatening to take me to NYC. I shrug & say OK b/c that is how I am about most of life. Then she accuses me of wanting to go there so I can gather material for more stories. Honey, I would never do that. Unless someone did something odd.
I'll let you know if she marches me out east.
6:30 Subed 100 SDHP for row
subbed sdhp for row
Accck! No WOD for me today :( CTScan on left shoulder today, then jetting off to see my man :)
Did the hip/back extension/400m run WOD last night 18:45 - felt slow as snails and was having "shoe issues" It was fun though. I love running WODS. Pony - where are you, chica?
STUPID STUPID STUPID!! I really need to learn to read!! I did 50 PP instead of thrusters, although still a good metcon, not the WOD. Maybe I'll do it again tonight just to punish myself...
PP instead of thrusters:
Sucked out on the pull ups...damn sprained wrist from heavy cleans two weeks ago..had to do jumping pull ups instead.
subbed 100 sdhp's for the row, 45#
50 thrusters, 45#
Jackie as rx'd: 9:59
Still no rower so sub'd a 1 mile run....
1000 meter row, 50 45# thrusters, 30 kipping pullups
Row in 4:13. First 500 meters under 2 minutes, much slower the second 500. Shoulders are tender and still healing, so the thrusters and the vertical "frog kick" style kipping pullups were done with great care, taking as many breaks as needed to keep fatigue at bay and my technique pain free.
45 pound Sumo Deadlift High Pulls, 100 reps
45 pound Thruster, 50 reps
Puker; 8:22 as RxD; sub 4:00 row....
Air Force PT test as warmup:
55 pushups/1 min
50 situps/1 min
10:55 1.5 min run
Subbed SDHP scaled to 500m/50 reps
50 45# thrusters
30 pullups (60% bodyweight)
C: 9:20 - Row in about 4:20, Grip was shot for gymnastic kips.
I shall now be known as SHREDDER!!! I am getting ripped up after these workouts!!! Hello six pack...nice to see ya again. 1st time doing Jackie...
As R'xd 14:50
Jackie today, first time to standard.
Congrats to EC for an awesome finish at CRASH B sprints!
10:00 as Rx'd
The row killed me... 1rst 500m in 1:40, the last 500m in 2:16 and I was spent. Had to break thrusters into 5 sets of 10 and pullups into 2 sets of 15.
I think I'll be doing some tabata rowing for the next few weeks.
7:52- First Jackie. Pretty happy. Would like sub 7:30 next time.
As Rx'd 15:05
It's nice to be able to do a full workout without scaling any part of it! Those pullups are coming along...
4th consecutive day on, ok with the time, but it's getting to be time for a rest day or two.
first post here in a while. Today i did 1/2 Jackie,
sdhp subbed for row, 20# db's 30, 20
Thrusters 20# db 15,12
time bout 12 mins timing with wall clock
I'm with Nolan. How come no one told me it was thrusters not PP? What? I'm responsible for myself and I was suppose to read it. I don't like how this makes me feel.
Great Intensity. I did the same on the row as everyone else. 1:47 the first 500 and then dropped off considerably & finished in 4:03
I thought I'd do the PU's in two sets. Not. Move like 10-5-5-5-10-3-2 Very sad.
Sadly not as Rx'd even though I could have. :-(
-subbed 100 sdhp for the row
-all pullups were dead hang
subbed 100 sdhp for the row- 8:04
As rx'd except subbed with jumping pullups due to injury.
Subbed SDLHP 45# for the rows. I dont have access to a rower "over here". But when i was at home and had one i always put it at a setting of 10. i wish i would have known to set it at 2-4!
Jackie-10:54. Not happy with it. Might have to try this again on my rest day.
total : 9:42
100 95# sdhp
50 95# thruster
sub 1 pood KB SDHPx100 for row
kipping pullups! - yes!
my first WOD where I attempted to do all the pullups unassisted! my time suffered, but now I'll have a reference point for next time to improve off of. total time 19:13.. muuuuch to be improved on but I'm stoked about all the pullups.
Strong Lil Pony - go get it today girl!
CFSB Front Squats- 5 sets 5 reps
70kg-80kg-85kg-90kg-95kg all sets went up pretty easy!!
As rx'd 8:30
Subbed 100 sdhp's (45#) for 1000m rows
Pullups-30 These are coming along. I still suck, but no jumpings this time.
WOD today DL 135, Box Jump 17 inch, PU 3 rounds 20,50,30
time 14:35 assisted PU's
2 mile run 14:23
then for fun
100 ft sprint with 50lbs trailing behind
25 inclined push ups
10 strick pull ups
the pull ups killed my time but im going get them down its the major thing holding me back
Ok..this was brutal...
1000 meters row ( I rowed in 3:47) at all efforts
45 lbs thrusters, 50 reps
30 Jumping Pull ups
Did the 1000m in 4 minutes. Damn sprint, but I'm proud of it.
It's the thrusters that I had to break into sets of 10.. and it slowed me.
Pullups were jumping the last 3rd.
As Rx'd with 45# thrusters
On family vacation in the middle of the ocean, but fortunately the ship has a C2 rower.
Subbed 20lb dumbells.
14 min and change by wall clock.
Thanks for the strategy video. I am a recent level I cert and I am amazed that I am learning a samll important detail or a whole new concept almost daily - I love that.
As Rx'd 9:15
WOD - 8:30 [50y/m/10st12/70"]
I think this was my first time doing Jackie :
first day back from two weeks off with sinus infection
"Jackie" is bad-ass! Great workout!!!
4 mile run @ 30:29min strait into CF warmup 15x3, then right into "Jackie".
All the Olympic bars were in use by the Globo Gym heads, had to sub with their curling bars:
50lbs SDHP x100
100% dead-hang PUs
I le tired
1000m in 3:52
In training for the Wildflower Olympic length Triathlon. I'm excited!
subbed in SDHP (no rower available) x 100 and jumping pull ups: 8:42. I've been off the cool aid for 6 weeks for Army school. I'm hurtin now.
subbed 100 45lb SDHP for row
SDHP and thrusters unbroken, pullups broken into 20-10
Can't get to globo today so no rower will hit it tomorrow.
did Filthy 50 from True Crossfit Calgary
as Rx'd 25:36 holy crap those burpee's are absolute killer!!!!!
will do max clean/jerk tonight once i recover -yikes.
As RX'D in 6:31.
Could have been faster if I could kip to save my life. Gotta keep doing my pull-up drills.
30 yom, 185 lbs
9:32 sub'd sdhp for row
8:22 as rx'd
1000m row in 3:18 (1:36/1:42 500s). Rowing definitely increases the difficulty of pull-ups.
6:07 as RxD
Damper #6. Was on pace for beating my PR of 5:59. Row was done in 3:17, thrusters were done a bit before 5:00, but I hit a wall during the pull ups. Last time I eat Chipotle and drink beer the night before a WOD, at least until the Qualifiers.
Does anyone experience pain, tightness, and swelling in the back of the knee after rowing? I've discussed this with people and haven't gotten a concrete answer. Some say Baker's cyst or just an overtrained area. Any feedback is much appreciated!
First time on this one.
My row was 3:05.5
3/Pull Ups 30-5:42(had to work in with some other dude)
1000m row (subd 100 sdhp's)
45 pound Thruster 50 reps
1000 meter rowups
45 pound Thruster, 50 reps
10.00, on the dot.
Gym banned chalk, so I wrapped some athletic tape around the bar. It made a huge difference. I would recommend that method to anyone who isn't allowed to bring chalk to their gym.
6:59 as Rx'd
Felt really good on the row today with a 3:35. Thrusters were broke 30/12/8.
Pullups were broken 15/6/5/4.
Probably could have pushed a little harder, but since this was my first Jackie, didn't want to bar set too high :)
10:16 or something in that area.
Set the damper way too low. Grip started to seriously go on pullups too. Weak performance overall. Look forward to next time.
100 SDHP #45
50 #45 Thruster
partitioned pullups 3 sets of 10 with 10 sec breaks b/t
Gotta get a rower, I'm hating all these SDHPs!
Subbed 100 SDHP for the 1000 M row
as RX'ed 11:31
Brand X is doing Jackie today, our CrossFit Kids will be doing it Monday. Been working Tuckers muscle up progressions with the CrossFit Teen/Advanced class for the past two weeks as focus work/skill work. One kid nailed his first muscle up, several will in the next couple of weeks. Pretty cool to see.
Today I did the following:
335 x 12
335 x 5
335 x 3
20 reps in under 2:00 at about 2x Bodyweight. My lovely wife of 21 years recommended I pull the plug for today. Have to be standing for the Kids cert this weekend.
Almost as rx'ed
had to break up the thrusters & 2 breaks in pullups.
finished in 8:30
EC's a badass. More jacked than the dude hahah
WOD as rx'd
Wanted sub 10:00, oh well, next time. Need to push through on the thrusters, less breaks.
no rower 45# sdhp 100
45# thrusters 50
kipping pull ups
EC- wow! What a PR on your row! Whoa! That is really impressive! Can’t wait to see the video.
Allie- saw your post on the kipping pull up- Congrats!!
Re headaches and Barbara- I got that too during the push up portion of each round. I am curious now too!
Today is my rest day so will be making this up later. Looks fun! Have a great workout everyone!
33 lb. bar
Last few pull-ups were singles - the rowing was tough!
Keep a 2:20 pace on the row.
Thruster feel weak. Broken set of 21-10-10-9.
First time did pull-ups within the last two weeks due to injured finger. Not a good idea to do pull-ups today either; finger swell up like a balloon after the WOD!
w/ a mile run thrown in just for fun!
Time: 8:55 (conservatively)
Forgot my watch today, and had poor attention to detail upon starting, so I can't remember if I started the workout at 12:18 or 12:19 on the gym clock. Doh! Anyway, my time was either 8:55 or 7:55.
Completed row on damper setting 4 in about 3:45. Probably use a heavier damper next time. Thrusters broken into minisets: 15-15-10-10. Pull-ups broken as well: 10-5-5-4-3-1-1-1. Disappointed in the pull-ups - wanted to string more together, but I was fried from the rowing and general oxygen debt.
100 30# KB SDHP
20 pound Thruster, 25 reps
20 Pull-ups all kips
Probably shouldn’t have done so many push ups in my warmup this morning…I was shaking during the thrusters.
10:47 as rx'd
8:00, think I only did 20 pullups though???
Rowed 1000m in 3:39 with damper set at 6, broken sets of thrusters 15-15-10-10 and then broken sets of pull-ups using 24# assist.
Time - 14:40
9:25 damper at 6
PR by almost 2 minutes. Cool!
Assumed 4:00 for the row (computer inop.; probably an over-estimate: rowing hard).
Jackie as Rx'd:
Only have had access to rower for about a month. I am slow! Takes me almost 5" to row the 1000m. Thrusters and pullups both broken... alot! Good wod- first time:)
as rx'd. Time: 6:32
Broke on # 42 on thrusters, and 25 on Pull Ups.
first time with Jackie
10:49 with a 15 lb weight vest for pull-ups
sub 100 sdhp for my 1000m row
Clean and Jerk
1000 meter row(subbed 45lbs sumo high pulls)
45 pound Thruster, 50 reps
warm up was 20 ring dips
20 air squats
30 40lbs back ext.
30 40 lbs situps
time was 7:33
I subbed 45lbs sumo high pulls for rowing.
28 m 173
5' 10 1/2
as rx'ed 7:00 first time ever doing the workout...6:00 minute goal was a little high but I'll get there!
24th Mar HQ
9:50 Subbed SDHP for Row; no C2 (Which only makes sense at a HQ!)
as Rx'ed 8:04
Birthday workout, 50 today.
Thrusters were harder than I thought they were going to be. rowing split: 3:22
As rx'd. 18:57. Thrusters were broken up into 3's and pullups into 4's.
May be feeling the effects of the Krispy Kreme, hushpuppies and sweet tea. Either that or I'm just slow lol
8:50 as rx'd
4:08 1000 m
A pr by over 2 minutes
(1k row was 3:31. Thrusters were 10/7/8/5/5/5/5/5. Pullups were 15/15.)
Subbed 100 SDHP for rows
7:34, CTB pull-ups, and sick :(
On the road and the hotel had a concept 2 rower. First time doing a WOD on a Concept 2, I'm going to have to get me one.
Damper set at 10 (exactly 100 strokes)
50 thruster 36/14 3:04
30 kipped pullups on a split bar 20/5/5 :54
Shoulder's felt good, first time doing thrusters in a long time. Maybe I'll be able to tackle Fran again.
1000M row as rx'd
45# thrusters 30 + 20
pullups 12 + 9 + 9
16:00 pullups slowed me down
8:28 @ globo with their junk low pullup bar. Feet kept hitting the ground on kips. I need to buy a rower.
Also did Tabata run 12% incline, 7.0 speed.
(1st time doing this; probably won't be the last)
GOOD TIMES AS RX'D
Another CFB WOD
7 rounds of 10 SDHP 95lbs,10 Ring Dips
Today was great with 12:51 after teaching some Core Defense with my students.
Can't wait for the Saturday WOD.
Have a great weekend.
modified it a bit due to my still-hosed back:
swim 300yd 4:46(pr)
band thruster x50 4:26
pull-ups x30 4:43
8:25 with strict dead hang pullups
I must confess that the pullups were broken, I cannot do 30 dead hang pullups unbroken after rowing and thrusters!
3..2..1.. no pain no gain
Blasted rower gets me every time. I need stilts and a 50lb dumbell on my chest for that thing
played 2 games of half court b-ball as a warmup
used 65lbs for thrusters
used jumping pull ups
Thrusters killed me. Broke them down into 5 sets of 10. Have to keep reminding myself not to break form... Continually making progress so that is what is important!
Row split was around 4:00
First time on Jackie. My goal was sub-10. New goal is sub 9.
Lost some time on the transition and my son trying to grab me on the pull up bar. Nice workout though.
Subbed 100 SDHP for 1000M row, rest as rx'd.
7:49, first time.
I lost count of the SDHP so I know I did at least 100, I think I did 120, maybe more?
11:01 as rx'd
cfwu x 3 (no pullups)
1000m row - 4:20
9:18 subbed in jumping pull-ups (they were rough)
Recommended warm-up sub in extra push-ups instead of pull-ups
thrusters broke into 25/15/10
straight pull-ups broke into 10/8/6/6
Total time = 9:35
Had to use the #15 girls bar with 15# on each side to =45 adding in the 1.25 collars, YES I'll go there sense I only weight 120# that's #48 thrusters. All the #45 bars were being used today, never saw that gym so packed!
That being said
Total time 12:13
Rower in another room so a few of those seconds was just running from one location to another. Nice to know if I put this all in one space I can automatically reduce my time ;-)
Thrusters broken up 15 15 then by 5's OUCH , not so much the weight as the deep squat for the thrusters, after rowing 1000m and then Thrusters, I know I'll feel this in my legs tomorrow!
Normally I don't have to break up 30 PU's but after rowing and Thruster, WOW, had to split that 15 and 15! Forearm burn for sure. This was a fun one. I like Jackie.
First time with "Jackie" and it's official, Thrusters suck at any weight...
As Rx 10:39
Still trying to get in the swing of things after a week off on my way home from Iraq.
34 year old male 70 inches 190 lbs
As Rx'd 8:47. What a week!
100 SDHP 45lb
50 Thrusters 45lb
30 Towel pull-ups
as rx'd 12:55
dead hang pullups are slowing me down, havent quite figured out the kipping.
100 SDLHP 45#Bar
50 Thrusters 45#Bar
30 Strict Dead Hang PU
**I know that I can knock off a lot of time from that if I can get the movement of the kipping PU down. I can do about 7-8 kipping PU in a row right now without breaking. The movement is challenging for me since I'm so use to doing strict form PU.
as rx'd 10:03
sub 100 SDHPs
As Rx'd 6:25.
Damn. Wanted sub-6:00, think I have it in me, just wasn't to be. Next time.
Warmup: snatch, OHS, PJ, handstands cycling around various weights up to 95 lbs. A couple minutes easy rowing.
As Rx'd, mixed kipping and jumping pull-ups
On the C2 at about 300m, the foot straps came undone. i had to row 700m without any foot support. so much harder :\
finished the 1000m in about 3:50 tho
rookie mistake, i forgot to start time till i was at 20 on SDHP's so figure that in the time.
As Rx'd 9:49
burgener wu x3
First time with this one. Nice workout. Got the burn in my legs during the thrusters as expected.
like o couple of recent posters I also can't get the kip right on my pull-ups (my workout partner tells me I am working way too hard) but I have found that I am actually better at kipping on ring pull ups. Since I figured this out I am getting closer so I recommend trying it to anyone with kipping trouble.
It might work for me since I only started with any kind of pull ups since starting crossfit so have had exposure to both types starting from the same time.
Mental drive wasn't there today...look forward to doing this one again
30 lbs thrusters x 50
30 jumping pullups
Messed up and only did 45 thrusters instead of 50, you can probably see where I made the mistake.Ooops!
diets get ruined when your mom sends over girl scout cookies to london : (
m 25 5'11" 155
10:31 as rx'd sub 100 SHPD for rowing
really hit the wall on the thrusters. finished the row in just over 3 min.
11:30 w/ walk fr rower upstairs to weights/pull up bar downstairs.
4:00 for row
Jackie owned me on the thrusters
Sub 100 x 50# ammo can SDHP for Rower
Sub 50 x 50# ammo can for thrusters
30 x Pull-ups
50 95 lmb thrusters. (misread the 45 as 95)
I really love crossfit! Today was the hardest day in a while but nothing is better than crushing a workout.
As Rx'd: 8:46. Not really as hard as I thought.....
6:48 as rx'd. Legs are still rubber 2 hours later
58/M/195 - WU; 5 min. row 1164m, 10x45lbs F. Squat, 3x155lbs F. Squat.
- Front Squat 5x3; 150, 155, 160, 165, 170
- Back Squat 16x155lbs
- AMRAP in 10 min.; 5 P. Cleans, 10 pullups - 4 rounds
48/F/125 - 'Jackie' as RXed - 14:34
cfwu x 1
45lb thruster x 50
pullups x 30
Thrusters were no joke after the rowing..
As Rx'd: 16:00
9:23as Rx in a globo gym I think the rowing video helped(i have nothing to base it on but I can think it)
CFWU x 2 (MUs instead of PUs/dips)
As RX'd: 7:20
100 sdhp 45# instead of rows
7:08 as rx'd
Row - 3:34
PUs - 20, 5, 5
30 secs btwn ex's
Crossfit Day One
50 35lb thrusters
30 jumping pullups
100 SDHP 45lbs.
50 thrusters 45lbs.
30 kipping pu's light band can't wait to be done with the band!!
Was trying to get under 9:00 there's always next time!
1st time w/Jackie, I underestimated her humbling attributes.
As rx'd 11:57
12-9-6 Dead lift 255# (planned)
12 DL 255#
1 DL 255#/8 DL 235#
6 DL 235#
Wow, did that 255# get heavy in the second round. That first rep was uuuuuugly. Very glad I checked my ego and went down to 235.
"Jackie" tomorrow. Gotta find my previous time.
Sub 50 SDHP
100 sdhp 45#
had more gas. .
went to slow on the row
1000m row (3:46)
35 thrusters at 65#
As RX'd except subbed 100# @ 45lb sdhp no rower
Did 5 extra on sdhp's & thrusters for couple sloppy reps
6:27 cant wait to see tommorro
Subbed 100 SDHP for 1000m row otherwise as rx'd
Subbed 100 SDHP for 1000m row otherwise as rx'd
no rower, subbed 100 45# sdhp, all else as rx'd
I will be visiting friends in Sarasota, FL in a few weeks, does anyone know of a CrossFit gym located near there? Thanks everyone!
10:18 w/ 30 lb barbell for thrusters
3:40 for the rowing
3 for thrusters
2:50 for pull-ups (from the floor)
As Rx'ed in 10:58.
Still taking to many rests in the thrusters and pull ups. To my recollection, this was my first Jackie. Rowing was completed in 4:00, thrusters were broken up into sets of 15 and 10. Pull ups broken into sets of 15 and 5. Terrible time, but hey...I'm working on that.
Modifications: 1-arm rowing, 1-arm DB Thruster with 45#, and Pull-up to standing (to maintain metabolic output of the WOD).
(1000m row was done in 3:49.4 on the right arm)
As Rx'd @ Crossfit Santa Clara
10:02 AS RX'D
as rx'd. 14:06.45
Worked out before this so I was a lil tired doing it :)
Subbed Rowing with SDHP's with Bar
Rest as Rx'd
1st time doing Jackie, liked it alot.
WIsh I had a rowing machine though
10:45 first time back to CF in a while! :)
First Jackie 9:30 as rx'd
3:45 on the row
this lingering chest cold sux
age 19 bw 170
5:47 as rx'd
i'm going to kick you in the teeth if fight gone bad does come up. wherever you are...
subbed SDHP for rowing
8:54 first time
30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
45lb thruster x 5-5.
As rx’d: 8:59
Foam roll after
Crossfit Vancouver, Crossfit Glenmore and Crossfit of Naperville have a WOD dedicated to Dennis Brown, who was recently lost in Afghanistan.
Sub'd SDHP for Row
7:06, subbed SDHP for row.
Go green, go white!
33 yom 220 bwt
wod w/ sub
100 45lb sdhp
50 45lb thrusters to dynamax ball
30 kipping pull-ups
time: 7:33 new pr by 3 minutes
CFE WOD from other day 10 secs work:5 secs rest x 20 rds (worked on form approx. 45 yards per 10 sec sprint)
and just because it was a beautiful day in SE michigan did a 2mile run on track
time: 14:59 (yuck but I'll take it)
New on the board here, 3 weeks into crossfit and loving it...been working out forever but this is putting me in the hurt locker..
8:16 and hurting....
"Jackie" as rx'd
Time: 7:14 (PR)
Should have pushed harder to get under 7 ... next time!
Even with so little weight, the thrusters still kill me.
16:42. Didn't pace myself. Destroyed the 1000m in 3:44, then was gassed for the next 2-3 mins and had no juice for the thrusters (20-12-9-9) and even less for the pullups (9-6-5-5-5).
As rx'd 7:37
50 Thrusters, 45 pounds
Time: 9:55 (PR by 1:22)
Subbed 45lb SDLHP x100 for rows:
Wish I had access to a rower.
I n know this is off topic but im alittle confused on the tabita style workouts i read how they said to do it but this is how i take it you do 8 rounds of 20 seconds of work followed by 10 secs of rest would this mean if you were doing dls and box jumps for this work out you first do 20 secs of as many dls as possible then rest 10 sec and then do that 8 more times then go straight to box jumps do the same thing then thats or am i missing something here
Warm-up: Burgener WU.
As Rx: 9:07.
Cool-down: PNF of hamstrings.
Thrusters to an 11-inch box; strict pull-ups.
I HATE scaling down due to equipment limits
I feel like I'm hitting a wall with intensity. Any suggestion to get more fire under my ass?
then i did Fire chief
21 15 9
push press 95
that was good
substituted (100) 45# sumo-deadlift high-pulls for the row
Looking through the previous posts, I think I've clinched last place.
6:52.43 as rx'd
that was unpleasant in ways that I have trouble expressing
70 lb assist on pullups
subbed SDLHP 100 x 45# for row
greg A warmup
used Angela Hart's rowing strategy which was great but for the 2nd Concept2 workout in a row, with about 80m to go, i blew out my back. i don't get it!!! :( this time, it wasn't soooo serious, and i was able to finish my workout, and have been doing PNF for my hammies lats, lower back and even abs (cobra stretches) but does anyone have an idea why this keeps happening? it's right when i start the recovery. feels like all the air gets sucked out of me (deflating balloon).
50, 45 POUND SDHP TOP OF BOOT TO CHIN
50, 2 POOD KB SWINGS OVER HEAD
50, 45 POUND THRUSTERS BUTT TO D-BALL
30 PULL UPS KIPPING
STILL FEEL WEDNESDAYS LONG JIU-JITSU SESSION.
RURAL/METRO FIRE DEPT.
subed 45 lbs. Bb SDHP for 1000 M Row, otherwise RX'd
Used 45 lb bar, just like the boys
8:25 at Globo as RX'ed
+ Tabata run on the treadmill 12X include - 7.0 speed.
100 SDHP (45# bar)
50 thrusters (45# bar)
30 pull-ups (jumping)
Crossfit newbie here..15:02
As Rx'd, 8:50. Kudos to those who had the guts to sub 100 SDHPs.
As Rx'd: 10:00:66
as rx'd 10:25
subbed sdhp (45 x 100): 7:12
subbed sdhp (30 x 100)
wu x 3: pull-5, push-10, sit-10, be-10, dip-10, squat-10
1st time with this. Felt almost as bad as Fran.
(penalized 1 minute for accidentally stopping the clock, it was less that a minute, but I don't know exactly how much)
with this one and Fran, I feel fine during the wod, and then crappy for the next 15 mins
subbed 3.2 mile run 25:04 for row
3 minute break
thruster & Pullups as rx'd 4:17
Kipping pullups, rower on 9
Staff put my bar away. So I wasted a minute getting another one, and walking to the weight area from cardio area.
Did a lot of singles on P/U's too. Sub 8 next time!
First time hooking up with Jackie. She's pretty rough.
9:37 as rx'd
The rower's meter didn't work, so i just did 200 rows. :\ Did all of the thrusters without a break, though! :)
As Rx'd: 7;33
First time with Jackie!
1000m row in 3:50
stopped 2x on thrusters
22-8 on pullups
sub'd: 35# Thrusters; band assisted pu
12-9-6 Dead lift 255# (planned)
Comment #337 - Posted by: bingo at March 6, 2009 1:43 PM
Bingo, that looks a lot like "The Mule":
Can't remember who posted about moving your hands closer together on kips to eliminate shoulder pain, but THANKS . It definately reduced if not eliminated discomfort . Just makes for a longer pull but worth it , great tip
Hey Cookie girl! How you livin'? Must be mighty fine if you're off to see Herm.. oooh, you two!
Carrie McG- I want to kip! I have not been working hard enough to get them tho'. I was using 1.5 inch band, today used 0.5in band - what a difference an inch makes.
45# thrusters x 50
30 band PUs
13:34. Man, that was hard. Had to run upstairs from rower, politely grab oly bar from bench station cuz squat rack was taken, then not so politely ask some dude to move cuz he was on his cell, all over the spot where I do the PUs. I need to address my pullups.
Eric- good luck! LOVE YOU MAN!
Allie- jack skellington is a good omen
*giggle* I just read my post... about the inch LOL
Jackie as Rx'd
Just getting over a cold but was feeling good today! Awesome workout!
8:45 That was a good one.
Rowed for 5 min. didn't have a distance meter.
d - 30m/175
6:59 as rx'd (pr)
j - 35f/125
9:48 (36# thrusters)
First time with Jackie
as r'xd 8:20
damper at 10, try lower next time
butterfy'd the first 1o pull ups, kipping after
about 12 minutes. did the clean and jerks right before it from yesterday too. good hustle.
Sub'd sdhp and jumping pull-ups
as rx'd 9:30 loved that one but not happy with time. probably lost 30-45 secs walking from rower to bar/pull up bar.
as rx'd, 7.52.
went out too fast on the rower,1.30's for the 1'st 500m,paid for it on second half,then the thrusters ,too many stops,before i thought 50 thrusters wi 20k,that'll be easy ,spoke too soon
again! 30 p/ups straight through.
thrusters wurnae helped by doin Russian squat routine before the wod.
gettin younger,and no , i'm not comin oot tae play the morra!
Sub'd 860m run for 1000m row
1000 meter row (100 45# SDHP)
45 pound Thruster, 50 reps
Subbed SDLHP (100) for rowing, rest as Rx'D
as rxed except subbed 100 sdhp 45#
no rower. will get one soon
m 180 21
10:25 as rx'd
Approximate splits: 3:44, 4:15, 4:25
Jackie as prescribed, time=7:49.
I finally have a VERY respectable time at an rx'd WOD:
It's good to know I'm good at something.
sub'ed 100 45#SDHP
Warm up: Starr protocol
broomstick goodmornings: 3 x 100
broomstick halting dead lifts: 40,45,45
7:29 as rx'd
my first try at Jackie
as rx'd- 9:46
first 500m of row was 1:56, total was 3:59 for 1000m. got some nice tips from a former crew team member at the gym. still developing my row technique to be more effective so that i won't be so worn out for the thrusters!
i loved how jackie made me feeling like dying for like 4 minutes after, then happy feeling. then the shakes set in. thanks jackie!
Subbed sdhp 100 reps
Jackie is tougher than she looks.
Sub'd just the 45# shoulder press for thrusters because I am training for a 1/2 or full marathon in June. Those squat would destroy my quads the night before a long tomorrow.
Had to to the lat-pull-down machine in sub for pull-ups because there was a couple taking their sweet time at the bar.
Finished off with a 2 mile run.
Jackie (with subs) 13 min
2 Miles, going easy, 20 min
subbed rowing for 100 SDHP 45# bar
840m Run for rowing
11:45 (over 3 minutes better than my PR of 14:50)
subbed 100 sumos for row, rest as rx'd 15:33
sdhp 45lbs 100 reps for rows
maybe the first time I did this one.
100 SDHP with a KB
the rest as requ'rd
subbed SDHP 45#
E.C. - good work
Jon, good work to you too!
8:21 as Rx'd
As Rx'd - 14:37
You seem so easy,yet you beat me down
My first time with you and I will see you again.
As Rx'd 9:38
WOD: "Jackie" as Rx'd.
Row 1000m -Damper on 5, 4:14
Thrusters 45# 50x -4:30
Pull Ups 30x -2:14
I recalled 30 PUs, but I wrote down 50 PUs so:
TIME at 30 PUs: 14:14
TIME at 50 PUs: 17:20
cfwu x 3 (minus pullups)
computer busted on rower so rowed hard for 4 minutes
subbed 25lb dumbbells for thrusters
I pulled a 9:13 with SDHP sub. I broke every part. I have to get a little stronger mentally.
jumping pullups after 1st 11
7.23... my first day in crossfit
i had never donde before trusters, so i think i can get much better time when i improve my form..
subbed #45 SDHP 100 reps, for 1000 row
hi guys i'm back still don't easy access to internet so i'm destroyed fatherhood is tough....sleep oh i reemember time ago i used to do that..LOVE YOU GUYS my crossfit family is the best i carry you all in my heart
Jackie...with the "rowerzord" 75 pounds
BIG HUGS again my crossfit family is the BEST OF THE BEST
it's good to be back but is difficult s'morellette give us a lot of work absolutly in love with her
100 SDHP 45LB
50 THRUSTERS 45LB
75 SDHP 45LB
50 Thruster 45 LB
First CrossFit workout ever:
First time with this one.
In an Alka Seltzer plus cold -induced coma but gave it a go.
100 SHDL 45 lb
50 45 lb thrusters
you guys are killing me - how do you get 1000M in 4 Minutes - I consider myself to be a pretty fit guy - and went 12minutes - maybe we have different rowers... my gym has one setting - and I was pushing it. I guess its not something I am used to.
100 SHDL 45lbs
50 45lbs thrusters
8:18 Quick WOD but good 3-2-1-GO
looking forward to tomorrow
as rx'd 8:52
need to row harder.
don't break up the thrusters so much.
9:50 (rowed 1000k in 3:44 appx pr)
Subbed 100 SDHP
* sub'd 1000m run
* thrusters broken- 30,10,10
* pull ups unbroken
First time back in about three weeks- school has made things way too busy...
As rx's- 40 lb thrusters
Had to run all over the globo gym- but it got done.
50 95# SDHP
25 95# thrusters
full CF warm up
made it through half the Jackie
the SDHP killed me
managed 50 SDHP, 30 Thrusters and 20 pullups
not bad for only being in CF 2 weeks
I was dragging bad
2 weeks in CF
full CF warm up
50 SDHP 45#
30 Thrusters 45#
20 pull ups
I was hurting
1 hour run (3.6 miles)
11 reps of very weak thrusters with 45lb bar
30 pull ups 240lb assist
2 more reps of very weak thrusters with 45lb bar
11:48 and change
jumping pull ups after first 8
Our pullup bars are broken, so we used rings.
As Rx'd, w/rings: 8:55.
Still so drained...go away tiredness nobody likes you ;-)
100 SDHO with 24 kilo kettle bell
50 thrusters with barbell
30 ring pull ups
First time doing this particular workout.
8:25 as rx'd
As Rx'ed: 11:55
PU's killed me as usual.
100 SDHP 45lbs
50 thrusters 45lbs
i'll take it, though thrusters were the weak point
tweaked a bit:
25 thrusters @ 95lbs
100 SDHP 45 lbs.
50 Thrusters 45 lbs.
30 Pull Ups
CFWU 1 round
subbed SDHP for row
tmorro I wanted to say keep up the good work. Sounds like you are really trying to push yourself and I wanted to say Thank you for the motivation
Your rower is definitely messed up! For my warm ups I set my c2 for 5 mins and easily get 1000m, and the first minute is at 1/2 speed.
Warm Up: Nothing
WOD: Jackie 8:32
1000 meter Row: 3:38 drag factor 125 (a little over 5 on this rower)
50ea 45lb Thrusters: took the 45lb bar from the rack did 15 then went to the high hang position for a few breaths, knocked out another 15 and did the same thing then I did 10 and 10.
Pull Ups: Butterfly kip, did ten then came off the bar shook out my hands and did another ten and did the same thing for the last two sets of 5.
Cool Down: Nothing
Today, I did not have much time so it was nice to see Jackie, a complete lung burner of a named workout. I walked into the gym and over to the rower strapped the rower on, set the display and started pulling. Instead of blasting out of the barn I just tried to hold a 1:40/500 pace, a way smarter move and I ended up doing 1:49/500 pace for 1000 meters.
No exercise is tougher than any other on Jackie for me, the limiting factor is only how much pain you can take.
After I got off the bar on the last set of pull ups, I stopped the clock and left the gym. My total time from locking my truck running into the gym to unlocking my truck and leaving was less than 11:00min, :>)
Thanks again Jakers for working with me on those butterfly kipping pull ups. That is really going to speed up the pull up portion of my workouts. :>)
Have Fun, Train hard,
As Rx'd: 7:45
I definitely need to work on my pull-ups and improve lactic acid tolerance in my arms, back and chest for this exercise. No kipping allowed for BUD/S, so I won't do it here. =/ Overall, a fun workout! =)
Subbed 100 reps of 45lb. SDHP
Still can't kip, no more than 2-3 pull-ups in a row.
Strong Lil' Pony: Good one :-)
s'more: Welcome back bro and congratulations!
Herm: my old nemesis...we meet again...but this time it seems the advantage is all mine.
Bingo: Nice work on the deadlifts bro.
Double up make up WODs tomorrow, hope FGB doesn't come up.
P.S. My Wife just told me my abs are starting to look nice. Score!
tried something different!
no warm up
straight into Jackie
outside in 32 deg C with bulk humidity.
How to make friends at work:
Today I told everyone who came into my office that they had to hold a 10 second "L-sit" in one of the chairs before I would help them with whatever it was they wanted.
What do ya know, none of those jelly bellies could do it...made my day easier :-)
CFSB: 3-3-3 FS @ 135, 185, 200(PRx3)
3 rds of: #225 DL, (hoop->stairs->hoop) x 2
as rx'd 10:40
I like this new girl
Hang on, why has everyone else done really low time yet i was so high????
Thats because i did fran weight... woops
Note to self Look closely at the WOD before taking off to the gym
Felt great. Kipping now... sort of. Did half pull ups, half chin ups.
CFWU x2 (10 reps, subbed empty bar front squats for OHS, subbed push-ups for pull-ups)
"Jackie" Brand X puppies mod: for time
Row 1000m (4:59)
35# thruster, 30 reps (sets of 10/10/10)
20 pull-ups, green band assist (sets of 10/5/5)
waiting for sat. Wod impatiently!!!
As rx'd, 8:38.
Had to run 400m to Thruster station and another 100 to PU station.
Had surgery a month ago but starting to feel like I'm getting backto form.
100 SDHP, 50 45# thrusters, 30 pullups
As Rx'd - Did Jackie when I was beginning Crossfit back in December and choosing Girl Named WODs to try. On 12/15/08 my time was 12:10 Today my time was 9:23. Almost a 3 minute improvement in just under 3 months. My workout partner went from 21:06 to 13:32! It's working....... :-)
Plus I went to do my Crossfit Warmup and as soon as I went down into my first Samson Stretch, a guy next to me asked me if I was doing Crossfit and said he was interested in learning about it. We exchanged emails so hopefully I'll convert another one.
Row 1000 m 5:30
20# Thrusters x 20 3:00
20 Pulls Assisted 2 bands broken sets 3:00
FFC as Rx'ed First time for Ms Jackie
Row 100m 4:00
Thrusters poor form broken
Pulls Broken sets
Total 10 min
Had final PT test for my police department academy today.
Pull Ups - 31
Situps - 90
Pushups - 131
1 mile run - 6:38
Then I did Jackie
my first timed WOD.
As Rx'd in 10:20
1000m in 3:36
50 Thrusters at 45# (10 x 5) in 4:51
30 Pull-ups (15, 8, 7) in 1:53
welcome back brother! and congratulations on the mini-s'more.
as rx'd 7:44
only had a 35lb bar
14:30, though I was using a clock with two hands and might have been 5 minutes off, so maybe 9:30.. felt faster than 14:30.
Row was 4:06
as rx'd 7:48
8mins 38... tough off the rower. Tested my chin up prowess.
First time Jackie.
As rx'd: 11:17 (had to walk from row machine downstairs to pullup bar/barbell)
M 38 5'10" 151#
:s/1000 m row/100 SDHP (53# KB)
:s/45 pound thruster/50 pound thruster/
s'more - glad you are back don't worry all the lack of sleep is totally worth it before you know it you will be dragging little s'morellette out of bed to hit the WOD with you - and hopefully she will kick you butt!!
Strong lil Pony - yes size matters!!! hee hee I ditched my 1/2" band for Helen and managed 11:03 but my kipping is absolutely atrocious hoping the cert in two weeks helps.
did filthy 50 today - ouch jackie tomorrow - after cheat meal hopefully i don't pay too dearly for that
would have been better but had to go from basement to garage to do pull ups in the rafters
16:40 as rx'd
(first jackie - shot my wod[sic] on the rower - it's a pr and there's lots of room to make another next time)
12:15 as prescribed
First time, feeling decidedly OK beforehand and awesome afterward.
Jackie after 5 mi run Subbed sumo dead lift high pulls.
8:35 as Rx'd @2100
We played xterme bump for twenty minutes in the afternoon today also. which is a basketball game in full turnouts,SCBA,mask,and gloves. it is alot of fun, just glad we didn't get a call then.
subbed 45lb sdhp for the row (100 reps)
7:03 (1st time)
9:03 as rxd with SDHP. No rower at Union III.
WOW. done as RX'd in 11:06.
PR by almost 2 min.
I love this stuff.
Thanks Coach and thanks to everyone else who posts and is part of this thing!!
Green band pull-ups rest as Rx'd
12:57 as Rx'd, using 45lb KB
Lots of sandbagging
front squat 5x3
back squat 12,9,6 135#
Jackie as rx'd
as RX'd: 6:56
4min row, unbroken thrusters, pullups 21 then 9
My first WOD
Subbed SDHP for rows
There's room for improvement
Jackie as rx'd: 13:25
1000 meter row 3:40
45 pound Thruster, 50 reps 5x10
30 pull-ups 3x8+6
as Rx'd: 13:25
between 9 and 10 minutes
9:32 (subbed 100 45lb. SDHP)
warmup: 8 mile treadmill run 1 degree incline, 56:20
"Jackie" as rx'd: 10:51
had to rest a lot during thrusters and pull ups
male 30 213lbs/97kgs
Crossfit is great conditioning for MMA. I'm fighting March 14th.
Wish me Luck. Thanks xfit!
Had to sub for SDHP as I had no access to a rower, did 100 reps.
8:06 as RX'd
Row, Concept 2, 1000 meters, 3:56
Thrusters, 45 lbs, 50 reps (35-15), 2:18
Pull Ups, Kipping, 30 reps (20-5-5), 1:20
Mama and the kids took the day off.
sub'd SDHP's for row
Second Cross fit workout!
WU: bike 10mins
2 rounds of: (with 2 mins rest between rounds)
500m row, 25 thrusters (26#), 15 jumping PUs
15 min walk/15 min run: 4km
Jackie as Rx'd: 9:07 (lost 5-10s going from rower to thruster area)
Felt pukie coming for about 30mins after this wod
Pull ups: 2:01
sub 1000m row with 100 swings 24kg KB
So this is my first week of crossfit. I just got done with my high school wrestling
Season and I've been trying to find something to match that intensity and I'm happy
To say I found it!!! Anyway I got 15:04 on this with a 30 lb
Weight assist on the smith machine. Thanks for the awesome workout guys!!!
1000m Row (5:00)
45# Thrusters, 50 reps, 20/10/5/7/8 (3:00)
30 Pull-ups, 15/10/5 (1:26)
Total Time: 9:26
We last did this on
Running Red Rocks tomorrow.
relatively fast rowing (1.40-1.50 m/500m), but bad form, Thrusters: 22-16-12, Pull-ups: 12-7-5-3-3
Crossfit builds better cops. Fact.
Had to use pull-up assist machine.
23 min. elliptical machine
Sub'd 100 x sdhp with 45# for the 1000m row.
Time = 15:43
Subbed 100 SDHPs (45 lbs.) for rowing.
Thrusters were admittedly sloppy.
All sets broken due to localized muscle fatigue.
First time doing Jackie.
Subbed 150 rows on bowflex (set at 100 lbs.)
Rest as rx'd:
150 rows - 5:27
Thrusters - 3:04
Pullups - 1:57
WU 1.00 mi walk on treadmill
100 thrusters with kb
As Rx'd 10.14
i had a blast doing this one!
just a bit over 9 minutes, not quite sure; i think it was around 9:15-9:20.
got my first true muscle up, didn't jump, so i'm pumped about that.
as rx'd 10:55 - gonna catch ya Judd.
1000m row-subbed 100sdhp(45#)
50 thrusters -45#bar broken in 10's
30 pullups broken
10:46 AS RX'D
also c&j 1-1-1-1-1-1-1
my previous pr was 215.
subbed rowing with 100 reps of SDHP's
8:05 as rx'd
stopped too many times on thrusters-20, 12, 10, 8
4 min on row.
First time on Jackie.
45# SDHP x 100
45# thrusters x 50
Pullups x 30
Subbed Row for 100 x SDHPs
subbed SDHP x 100
CFWU x 3
Thighs done coming off rower, long walk from C2 to rack with oly bar (approx 60 seconds) so counting it as rest. Still unable to do thrusters unbroken, pull-ups in sets of 7.
Worked on muscle ups and ring dips after...
As rx'd 13.40
4.13 on 1k row. Thrusters whipped me. Recovering from left lat pull, but got my 30 pullups. Good, hard and fast WOD!
Back Squats- 3x3
Then "Jackie" as rx'd:
150 5'7.5" 33 yom
6:37 sdhp for rows
7:50, rested for about 30 secs while walking from rower downstairs to thrusters
sdhp with 1.5 pood KB
Heavy band for PU
Jackie with the 45# HP's Sumo style & Gravitron as needed.
Crossfit Day 8
Not bad, pull-ups felt real good, rowing will be faster next time and my thrusters were ok. Need to keep the elbows in more.
Last 10 pullups a challenge.
Row shattered everything downstream.
47 - 6' - 210#
Subbed in SDHP
Wish I had a concept 2
8:10 with 45 lb kb sdhp for rows
9:10 as Rx'd except last 10 PU's band assist
but watch stopped for maybe a min?? during thrusters damn it so not sure exactly.
Swim 800m after
1000 meter row (on Total Gym)
45 pound Thruster, 50 reps
CFWUx3x15 (ex PU - 5 PU's)
subbed 45-lb SDHP for rowing
Rowing: 5:06 (30/10/10/..../10)
Thrusters: 3:20 (15/10/10/5/10)
PU: 2:41 (10/4/4/4/4/4/)
1 mile Run
"Jackie" with Dead Hang Pull-Ups
1 mile Run
then did some double arm kb c&js with 1 pood kbs.
100 in 19:06
subbed SDHP for rows (no rower here at Falcon)
9:30 everyone crushed me today, and I felt horrible, maybe the back is still adjusting for SDHP?
45 Pound Sumo Deadlift High Pulls, 100 reps
20 Pound Thruster, 20 reps
20 Jumping Pull-ups
m/ 26/ 205 lbs./ 74"
45 lb. SDHP, 100 reps
45 lb. Thruster, 50 reps
Unintentionally plussed it up to 65# thrusters.
WU: 3 X 10 GHSU/squats/pushups/good mornings
Have never done a Jackie before, and have never done a SDLHP (osteoarthritis in right shoulder made this a concern).
50 SDLHP (50%)
38 45# thrusters (75%)
23 deadhang/jumping pullups (75%)
Can probably go up in reps on all these next time. Regardless, I was gassed.
As rx'd: 14:56. Finished the row in 3:23, but was so gassed that I had to rest at least a minute before starting the thrusters. I found this workout to be deceptively difficult.
"Jackie" as rx'd 11:51.
Just for interest my hrm said 124 cals 139 average hr,158 max hr.
100 45# SDHP (50/25/25)
50 45# thrusters (25/15/10)
30 pullups (12/8/6/4)
subbed 1 mile run for row
As Rx'd: 7:56
Thrusters got me... Row was 3:48, as nice even pace, but still the thrusters got me once I hit 20. Had to chill for about 10 seconds and then did 10, and a series of 8,7,5. Pulls were 13,10,7. Good workout though... Gonna do the 5K tomorrow. I got off a day this past few days...
as rx'd 10:55
First date with this girl...she's a keeper! My legs were still sore from doing 50 pistol squats each leg 2 days before and I did 5 muscle ups strict no kip before starting Jackie. I'll be sure to get a better time next time I do it.
Jackie as rx'd (first time)
I'm a noob so I'm pretty happy with it.
As Rx'd: about 15 mins.
45 min mod stat bike
1000m row = 100x 45 lb sumo deadlift high pulls
50 x 45 lb thrusters
30 x 100 lb (6 at 110 lb) lat pulldowns (front)
4 x 12/12/10/10 Hanging leg raises
100 SDLHP - 45lbs
50 Thrusters - 45lbs
30 Pullups - broken up
9:15 rx'd (3:40.8 row) Definitely out of practice on the pullups, but the shoulder felt good. Getting good at bar bfk. Thrusters badly broken, should've sprinted the last 20 at least.
It wasn't my best performance, felt pretty sluggish this morning. No rest day for.....a long time.
100 45# SDHP
50 45# thrusters
As Rx'd 7:51
Then Squat cleans 5x1 to 195.
2 lacrosse games last 2 days, 2-0 baby.
SDHP 20 kg x 100
Thrusters 20 kg x 50
Need to work on pullups. They were the killer in my time.
CFWU: 3 Rounds of 10
•Sansom Stretch, OHS, Sit-ups, Back Ext, Inverted Pull-ups, Dips (5)
WOD: Jackie: For Time:
•1,000 Meter Row (Level 3) (Rowing Time: 3:30)
•25# DB Thrusters, 50 Reps
•30 Pull-ups (Thick Blue Band)
Total Time: 12:46
The reason for the two times is I forgot to start my stopwatch when I started rowing.
Choose to do this workout with dumbbells instead of barbell.
10:20 as rx'd
Around 14:00 mins. Instructed navy FEP program with Tabata Everythings and I payed for it yesterday. That was a kick in the pants.
Rowing took 3:50 and hurt. Thrusters hurt. Pullups hurt. Bacon and waffles for breakfast hurt everything. But, god almighty, I like me some bacon.
8:15. Sweet as WOD
should do a Jackie hardcore workout, 3 roundS!
first time Jackie!
subbed rowing for 100 SDHP
did Barbara yesterday, ouch...
M 42, 168
Jackie as rx'd 8:28
To many beers last night
sub'd jumping pullups
As rx'd: 8:38
More better faster
"Jackie" subbed/scaled to 33# SDLHPs for rowing and 33# thrusters
substituted 300 sdhp's for 1000m row
200 sdhp's: 65 pds
100 sdhp's: 45 pds
45 pound thrusters
Sa Rxd 10:40
subbed sdhp (45 x 100)
50 45# Thrusters
subbed 100 sdhp's
Row 1000m 3:49.3
Thrusters in sets: 15,15,10,10
Pull-ups in sets: 5,5,2,3,3,2(chin-up),1(chin-up),2,3,4
WU: 2k row (8:45), CFWU - pull ups x 3
WOD as rx'd: 8:01
1:34.8 split on the 1k. next time will go for 1:33split.
Didn't time the whole thing
Subbed 100 SDLHPs
6th WOD - Looks like 2.5 - 3 times par.
1000 Meter Row
95 Pound Thruster 50 reps
Doubling weight doubled time.
Killer Trio and Stretch
subbed 45# SDHP 100 reps, for 1000 row
Out of town - workout completed at a YMCA. No rower and no pull-up bar.
CFE bike - 60:30 x 8
Modified Jackie as follows:
20# dumbbell swings, 60 reps
30# thrusters, 50 reps
pull-ups on Grav, 30 reps
Subbed 1000m row with 100 x 20kg SDHP
Subbed 1000m run for row.
M/ 35/ 132 lbs/ 5'-6"
As required: 8:00
might have been a little under but really close. Good workout. I worked on my thrusters and pullups after wthe WOD. doing WODs with rowing always crimps my hamstrings and my hips a bit. fun workout.
100 SDHP @ 45 lb in place of row
Breaks and clock times as follows:
100 SDHP (50-20-15-15)......4:05
50 Thrusters (20-10-10-10)..7:42
30 Pullups (20-10)..........9:26
@ work, as rx'd, 8:47
CFWU @12 reps (subbed push ups for PUs)
14:23 (subbed 13kph 1200m run on the treadmill as the rowers were in use)
dead hangs then jumping pullups
messed this up ... ha ha ha
this whole pounds and metric gig ... ha ha ha
90lb thruster for 50 reps!!!!!!!
30 pull ups
total time 12.30
i was exhausted after this, but feel much happier knowing i pushed the weight
did 3 x 3 minute rounds of heavy bag after this and crawled home for a big feed
100 SDHPs with 45lbs for rows.
Faster than I thought. Sore in legs for two days after.
47m 205# 6'0"
catching up: hadn't done this in more than a year:
As rx'd 9:44
Really wanted to break 10 minutes, so was pleased.
no row, but wanted to bike. Bike 25 min at hard level. 6.75 miles total.
Then 5lb thruster, 50 reps, 30 pullups. 4:57.
Age 53/BW 240# "jackie" modified 1000 meter row/50 thrusters @ 45#/30 Single Arm Benches per side (15L/15R/15L/15R) = 15:34
10:01 min as rx'd
2nd crossfit workout for me . I really enjoy it so far.
No row machine here! I replaced with 2x thrusters. 19 min
warmup 1500m easy row
1000 meter row (2:17.6 pace)
45 pound Thruster, 50 reps
30 pull-ups (w/green band)
sub 100 SDHP for rows
otherwise as Rx'd
struggled with the pull ups after 2 weeks away from them.
Also lacked a little nintensity today and think there is definitely another minute or so I can take off this one next time
Subbed 100 sumo deadlift high pulls with 1.5 pooders for row.
Took my sweet ass time I guess since everyone else at the gym swamped me.
subbed sumos for rowing
9:11 (PR BY :22)
My first Jackie.... and my first WOD in about 6 weeks.... I'm gonna try to do about 2-3 WOD's/week (plus soccer 4 times/week) because I have a triathlon in less than 5 weeks and need to get focused.... yikes
Nevertheless as RX'd
ACTIVITY TIME HR
1000m run 3:40 154
50 reps 45# thrusters 2:23 164
30 pull-ups 2:16 163
TOTAL 8:19 172 (max)
8:55 as rxd
8:17 as Rx'd.
~3 minute PR from when I started GG Hybrid. Going to stick with the mainpage for a while to burn a bit of fat I've since gained.
WU - 10 x 3 samson, ohs, situp, back ext
sub'd 100 sdhp
Still not strong or fast again, but as least it's 3 main page Rx'd in a row...
10:02 as rx'ed. Knee felt good on the erg, no issues. Thursters were about 3/4 due to knee injury.
1000 meter row SUB 100 Sumo Deadlift High Pull
45 pound Thruster, 50 reps
Use 50lbs instead. 9:35 for myself.
12:05 mins for the wife.
Jennie: 27 F 165# 5'9"
50 SDHP, 45#
400 meter run
50 Thrusters, 45#
used the blue bands for pullups
How many strokes is 1000m on a rower
had to break thrusters and pullups into sets.
this workout snuck up on me FAST!!! I was ready to quit after the row (1:49 split).
7:48, 3:54 row, 20,15,15 push press and 12,5,5,4,4, pulls. Pr as first time hitting this one.
11:59 as rx'd.
I have been out for a week sick and little sleep.
subbed 25lb bar
110# assist PullUps
subbed 45# sdhp for rows
subbed 45# SDHP for rows (100reps)
As rx'd with jumping pullups
Make up on 3/10/09 immediately after 7x1 C&J WOD
11 something. Forgot the seconds.
As Rx'd with kipping pull-ups.
broken down like this:
1000m row - 4.11
50 thrusters - 5.39
30 pull-ups - 8.49
As rx'd: 9:26
row in 3:40
(move between cardio room and weight room, grab bar)
stopped twice on thrusters, 25, 15, 10
PU: 10, 10, 5, 5
breakfast: run 45 minutes
cfwu, warm-up 500m row, warm-up thrusters 10x45#
WOD: "Jackie" as rx'd
50 x thruster @ 45#
30 x pull-ups
time = 8:58
feel like i shoulda had less breaks in both exercises. but dang i wuz feelin beat up since i woke up this morning. glad to get Jackie done finally.
later: over to G.O. for some gymnastics playtime! REPRESENTED CrossFit North Hollywood... in the company of a few of the fine folks of Valley CrossFit.
got some practice in trampoline work, some (attempts at) cartwheels on the balance beam, some handspring (both front and back), and.... back tucks! hadn't really done any backflips since kidtime gymnastics - today, after many practice reps into the foam pit and many attempts (that were almosts) on the floor, i nailed one.
big huge thanx :-) to Rachel who coached me thru the struggle; if u hadn't been there i woulda saved it for another day.
postpost; over to CFNoHo to make up the hspu, l-pullup, lunge WOD (results posted there)
Strength work: Power Snatch - 95, 115, 115, 135 x 1 x 3
Then, Jackie, as Rx'd
Row in 3:26, thrusters 15+10+10+8+7, pullups 3x10
Pull ups unbroken.
Push through thruster harder next time with better grip on the bar.
40 min run
9:21 as Rx'd
CFWU x 2 (w/o pull ups)
10 dead hang pull ups, then rest were assisted at #8 (40lbs asst,I think)
1000m row (roughly 3:45)
50lb thrusters x 50 reps (broken sets)
30 pull ups
17:55. Subbed 12 minutes of elliptical for rowing.
10.25 (subbed 100 sdhp for row)
50 thrust 20k
30 pull ups
my shoulders are weak and inflexible
m/25/214/6'3" Doha, Qatar
subbed 14kg dumbells for thrusters. (the f-bomb-ers in the gym dont put up any of the equipment, so i had to subb heavy, but worth it.)
sdhp bar 100 in groups of 20
thruster bar 50 in groups of 10
As rx'ed Dead Hang Pullups
CFWU x 3 - PU
"Jackie" as rx'd:
THR: 45lb x 50
Jackie (1st time)
lost some time during the trek from the C2 + thrusters to the pullup bar maybe 30-45 sec.
"Jackie" as rx'd:
THR: 45lb x 50
PU: x10 and then 20 jumping pullups
Rowed 1000m on my gym's Schwinn WindRigger at level 10. Took 5:07 for the rowing. The transition from the rowing machine to getting set up in the weight room took some time. First 20 pull-ups were kipping pull-ups. Last 10 were combination kipping and jumping.
as rx'd. first time
TIME - 7:38(PR)
35# thrusters, jumping p/u
subbed SDHP's for row
8:22 - RX (40 seconds behind LH)
Completed Monday, 3/9/09
WOD: Jackie, 12:15. Assisted pull-ups. 50 Thrusters broken into 3 sets. Pull-ups in 3 sets.
didn't even time it. was in NYC at a multi level globo gym that was not conducive to crossfit!
50 thrusters (10-10-10-10-10) w/ 45#
30 pull ups (assisted)
80 rep rows on a Bowflex machine using 80lbs.
13:49 as rx'd
had to run from c2 room to weight room to pull up bars. broke thrusters into 15+ rep sets and pull ups into 10 rep sets. c2 1k time right at 4:30
11:24 - as rx'd
Rower could can been too long, no distance meter, went 120 strokes. looking forward to it next time. Ill be in the 9's
First one after being gone for a while:
Rower broken...rowed 6 mins to ensure 1000m
Thrusters: 18# bar...45# too much and nothing in between the two
16:00-no rowing mach. As rx'd. Phew! Hacking cough for 2 wks-could have done better if I could breathe!
16:00-no rowing mach. As rx'd. Phew! Hacking cough for 2 wks-could have done better if I could breathe!
MOD (130 ast. PU)
4:21 (First time, can go much faster)
5:03 (Not catching the bar properly)
2:11 (Dreaming of the non-assist day!)
Sub'd 22.5 dbs for bar:
1000m row in 3:40 (1:47 and 1:53)
subbed 100 SDLHPs for rows.
15 PU's (jump)
did 35/15 thrusters
W/ 95# Thrusters:
Messed up this one, not as rx'd: rowed 1000 meters, did 30 Push-jerks before realizing 20 Thrusters, then 30 pull-ups.
1000 meter row (Did it!)
45 pound Thruster, 50 reps (only 26)
30 pull-ups (only 3)
WOD as rx'd
as rx'd: 8:24
fist meeting with "jackie", big fan of this wod!
Jeff @ home
Thrusters unbroken 5 second pause in rack position at number 40
Pull ups unbroken.
subbed sdlhp for row.
SDLHP sets (30, 30, 20, 20)
Thrusters (15,15, 10, 10)
9:41 as rx'd
thrusters in sets of 10 should try for sets of 15 next time. pull ups 10-5-then sets of 2s and 3s.
100 sdlhp w/ 45#
subbed the rows for 40# SDHP (with kettlebell)
substituted 23 reps of 95# thrusters for the 50 reps of 45# thrusters
Feeling kind of weak today
CFWU - 3. Reg reps. Superman. Burgener.
Disapp that I didn't do more thrusters consecutively. Too much rest time. Need to push harder to get better!
after watching the video it is clear that concept ii has to teach crossfitters how to row. No one is teaching them how to properly row.
Subbed 100 45# SDHP for rowing, all pullups dead-hang:
A new workout for me, and, judging by other times posted, definitely highlighted some weaknesses.
14 min but 70lb help for pullups
row ~ 4:25
thrusters ~ 3:31
pull ups ~ 2:03
damper setting = 5
thrusters = 20,15,9,6
pull ups = 7,7,6,5,5
Done weekend afternoon at crossfit after coaching
as rx 9:58. row about 4 minutes. used the FGB mentality of 8 pulls followed by a 1/2 then 3/4 pull. Worked well. There is room for improvement for this on the thrusters (mostly sets of 10)
ok first time with jackie and recorded a poor 14:03.I'm not really sure wat happened first wod in a few weeks after a bad hamstring tear.The row went fine,thrusters reasonable but just died on the pull ups,can't kip in my gym due to position of bars therefore all pull ups had to be done strict,all the same my max strict pull ups full rom used at one stage be 33 and is now down at 17 max pull ups attained during wod was 8????wtf
need to work harder
Ryan - 14:28
JJ - 12:53
Taylor - 11:20
AL - 11:09
The technique described in the video a interesting unique method. It would make anyone that rowed in college laugh. If she is trying do a 3/4 pull, I'm pretty sure she has it backwards. There is now way around it, just row hard.
Did 3 rounds of this "warmup" before Jackie...
25 double unders
20 off the bench sit ups
10 back extensions
10 hanging leg raises
10 chest to floor burpees
Then Jackie as rx'd, 13:00. Will hopefully shave off 4-5 minutes next time.
1000 m row
50 95# thrusters
30 pull ups (dead hang, no kipping)
Legs are dead.
Did this one last week but read it wrong and did push press instead of thrusters. As prescribed 9:31. Worked heavy squats, some bench and push press before.
33 yom 203 lbs.
As rx'd 12:38
Hammer grip pullups. Thrusters deceptively hard
completed on 17 mar 09
as rx'd; 100m row/50x45lb thruster/30 pull ups
as rx'd = 10.41. Did do some jumping pullups. Worked out @ 31's. low bar for me
3xcfwu including pistols and hspu
pullups sets of 3-5
Probably won't take much time off of the row but hope to get the thrusters down to 2-3 sets and pullups to 3-4 sets in the future
The Reverend: M/31/200
45# SDHP x 100
45# thrusters x 50
Butterfly pullups x 30
2nd week with CF.
SDHP with 25# dumbbells x 100, broken
Thrusters 25# dumbbells x 50, broken
Pullups x30, 20 of them assisted.
approx. 16 min
I did P90X for 4 months, and thought I was finally ready for CF.
Working on my kipping.
sub KB High Pull (53 lbs)
cfwu x 1
sdlhp 45# x 100: 5:57
thruster 45# x 50: 5:07
pullups x 30: 2:05
total time 10:53
hahaha...did it again a month later
as rx'd 9.40
091201 - 8:32 (subbed 100 45lb. SDHP)
090306 - 9:32 (subbed 100 45lb. SDHP)
Row was about 3:50.
Just under 14min total.
as rx'd 13:45
did kipping pullups (finally moving away from assist), but only in sets of 2-3.
As rx'd, 7:31 (PR).
It's been over a year since my last Jackie. Row was 3:30. Maybe a tad fast - my lower back and hamstrings were smoked during thrusters. Thrusters were unbroken, but slow - with many rest breaks in rack (or even overhead) position. 6:10 coming out of thrusters. Pull-ups should have been better, my mental focus wasn't there today - kept dropping off the bar early. Only got the first 15 straight.
11:40 not great but do able