November 24, 2010

Wednesday 101124

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Mikko Salo 5:24, Austin Malleolo 5:34, Tommy Hackenbruck 5:42, Pat Sherwood 5:55, Kevin Montoya 6:13, Kristan Clever 7:13 (45lbs), Heather Bergeron 8:00 (45lbs), Rebecca Voigt 8:03 (45lbs), Katie Hogan 8:17.
Post time to comments.

Compare to 090306.

CFWestSCSquatKnees_th.jpg

Enlarge image

When squatting, the knees should track over the foot, not inside.


"CrossFit Endurance Swimming: The Pull Phase" with Brian Nabeta and Chris Michelmore, CrossFit Journal preview video [wmv] [mov]


"Insight Into the CrossFit Games" from the California Road Trip - video [wmv] [mov]


Kids Competition at CrossFit Relentless with CrossFit New England.


WOD Demo with Tommy Hackenbruck at the Man Expo - video [wmv] [mov]

Mikko Salo on today's WOD - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Heather Bergeron on today's WOD - video [wmv] [mov]


"Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit. "
- Somerset Maugham

Posted by lauren at November 24, 2010 5:00 PM
Comments

Finally, a Mikko video!

Got it downloading now.....5:24, this is gonna be DIRTY!!

Comment #1 - Posted by: jay rhodes at November 23, 2010 5:02 PM

Mikko!

Comment #2 - Posted by: Jordan D. at November 23, 2010 5:02 PM

Damn, girl! :) i like what I see.

Comment #3 - Posted by: gkartveli at November 23, 2010 5:05 PM

Mikko is my hero!!!

Comment #4 - Posted by: msobremesana at November 23, 2010 5:08 PM

Mikko would be faster if he set the rower at a higher damper setting. And if he learned the butterfly kip for pullups.

Comment #5 - Posted by: Sheldon N at November 23, 2010 5:08 PM

Mikkkoooo! rock it man.

I reckon that was his warm up :p

Comment #6 - Posted by: Matt in Syd at November 23, 2010 5:09 PM

Love the Somerset Maugham quote. Appropriate as we plan Thanksgiving dinner. Maugham authored my favorite book "The Moon and Sixpence". Dated but interesting story about the price of genius.

Happy Thanksgiving Crossfit...

Comment #7 - Posted by: rob - Crossfit Camas at November 23, 2010 5:16 PM

more Mikko is always better for the main page. His work capacity is absolutely amazing!

Comment #8 - Posted by: Bryan St. Andrews at November 23, 2010 5:20 PM

What is harder? Mikko's (regular kipping) pullups or butterfly pullups? big debate at work (military).....

Comment #9 - Posted by: A.O. at November 23, 2010 5:21 PM

I just so happened to do this one today.

5:53

Comment #10 - Posted by: Steve Howell at November 23, 2010 5:22 PM

I don't have a row machine or even access to one:( What, if anything can I sub for that?? Please someone help!

Comment #11 - Posted by: Christina at November 23, 2010 5:22 PM

"anything is possible at the games" I hope for speal that there will be handstand walk this year xD

Comment #12 - Posted by: PPSP at November 23, 2010 5:24 PM

@Christina

Have a look through the FAQ.
Typical sub for rowing is SDHP, 45lb bar. 1 rep for every 10m

Comment #13 - Posted by: jay rhodes at November 23, 2010 5:26 PM

Ok great thanks:)

Comment #14 - Posted by: Christina at November 23, 2010 5:27 PM

Insane work capacity. This is a great wod. Good work to the athletes featured, incredible work actually.

Comment #15 - Posted by: Steven Platek at November 23, 2010 5:32 PM

I have also seen where running is a reco sub for SDHP based on the WOD and/or distance. Can a coach or someone from HQ provide a reco sub for the rowing on this WOD?

Comment #16 - Posted by: Jason at November 23, 2010 5:32 PM

@ Sheldon # 5

I timed Austin's and Mikko's 30 Pull-ups:

Austin: 31.3secs
Mikko: 36.9secs

Difference: 5.6secs

Comment #17 - Posted by: Ben in Xiamen at November 23, 2010 5:44 PM

Mikko looks he's not even breathing hard.

Greg A was flat on his back in his Jackie video.

I think cyborgs like Mikko have rendered obsolete Coach Glassman's notion that these workouts will exceed the work capacity of the world's fittest athletes.

Double Jackie probably wouldn't come close to exceeding Mikko's capacity, maybe a triple ? Quadruple ?

Comment #18 - Posted by: Disc golfer at November 23, 2010 5:50 PM

I am still not convinced that Mikko is human. The guy isn't gasping after that.

Comment #19 - Posted by: Will B at November 23, 2010 5:54 PM

From what I have read in the past 100 Sumo's is the approx sub for 1k row or 800m run. I love the Mikko kip. Have never liked the butterfly; prefer the balanced motion of the traditional kip and I think it is more fun to do. Not sure which is "harder". That's a good question.

Comment #20 - Posted by: Walt at November 23, 2010 5:56 PM

Great Mikko vid. He is insane...looked like he was ready for WOD #2 after Jackie. It is always the thrusters that suck my wind and ruin my time, and he was unbroken...yikes!. I love the CF Games talk, exciting and right around the corner.

Comment #21 - Posted by: CrossFit North County at November 23, 2010 5:59 PM

RE the pic. What's the best thing to do for someone who's knees gravitate towards the inside, esp if it's partly due to their feet rollng inwards as well?

Comment #22 - Posted by: steve at November 23, 2010 6:04 PM

Love the kids video. Way to represent, CFNE kids!!!

Comment #23 - Posted by: Derek Mohamed at November 23, 2010 6:17 PM

Rest day wod:
CFE - 5min on 2min off x 2
1min on 30sec off x 5

treadmill at 8.5 mph for 5min intervals, increased every 1min to end last interval at 10mph. varied incline from 1-deg to 5-deg.

Then did CFFB ensign easy, 3-5rnds per interval, then snatch 135-135-155-155-155, then CFWUx2 and teach class...

Comment #24 - Posted by: brian p m/34/5'8-1/2"/171 at November 23, 2010 6:27 PM

Mikko! Unreal effort - going to be hard to top that one. Keep up the good work buddy.

Comment #25 - Posted by: Matt Chan at November 23, 2010 6:31 PM

The facility in Finland: a fitting place for exhibitions of "manliness" in the style of the Roman Legionnaire.

The facility in Utah: a fitting place for exhibitions of "manliness" in the style of the Backyard Bombadier.

Great videos. Happened to do 1000m repeats on the erg today - best one was 3:16. Can't imagine my legs getting up for 5 let alone 50 thrusters after 1000m at 3:20.

Comment #26 - Posted by: Prolix at November 23, 2010 6:39 PM

8:38 as rx'd

Comment #27 - Posted by: SB at November 23, 2010 6:58 PM

Wow nice scores posted for this WOD. Mikko is fun to watch!

Comment #28 - Posted by: Kyl Samway at November 23, 2010 7:14 PM

Just curious if anyone can let me know what is the advantage of the breathing technique that Dave LIPSON is using just before starting his push press sets and what it might be called.
Thanks

Comment #29 - Posted by: C Corriveau at November 23, 2010 7:18 PM

Umm, that CFE "preview" video was a bit bogus imo. The title leads you to believe that you're gonna see people talking about the pull phase as a lead-in to pay-to-play videos of more swimming technique.

Instead you get treated to a nice few shots of people in the pool and on deck and then the words (rough paraphrase) "and now we're gonna start talking about the pull phase" [END]

Comment #30 - Posted by: Pär Larsson at November 23, 2010 7:22 PM

Mikko Rocks! He and Speal are easily my favorites.

But Mikko

PLEASE
PLEASE work on:

butterfly pullups
pistols
double unders
squat snatch
rope climb
muscle ups (need to link them together)
and ring hspu!!

attack your weaknesses!

I TOTALLY saw those ring hspu coming...how could anyone not?
it was in the mainsite programming. you've got to watch the mainsite

I do NOT mean to take anything from Mikko...that's impossible. I just want to see him win. He was a great champion. Sisu was freaking awesome.

Yoga sucks.

Comment #31 - Posted by: Mikko Fan at November 23, 2010 7:39 PM

M/49/6'3"/195

as rx'd
9:48

Comment #32 - Posted by: JimL at November 23, 2010 7:46 PM

Why haven't there been any videos of Graham Holmberg?

Comment #33 - Posted by: cletus at November 23, 2010 8:17 PM

Jeez those are some fast times. Nice work guys!

Comment #34 - Posted by: Mike McGoldrick at November 23, 2010 8:30 PM

Mikko Mikko Mikko, that was unreal. Dang.

Comment #35 - Posted by: gaucoin at November 23, 2010 8:34 PM

did anyone else play spot the difference with the photo for about 5 minutes??

Comment #36 - Posted by: Andy at November 23, 2010 8:42 PM

@20 Steve. I had that same problem and widened my stance a bit, not too much so that your in a sumo stance but a just a bit, its hard with my height. For the feet rolling inward, I had that problem when I wore sneakers. Now I wear either my vibrams or my converse (a nice flat sole) and the problem went away, helped with my explosiveness too. I hope this helps.

Comment #37 - Posted by: Billy Rad 29/74/225/M at November 23, 2010 8:45 PM

Mikko is not human. He didn't even looked phased. Wow!

Comment #38 - Posted by: Jesus at November 23, 2010 9:35 PM

@20. it means that your adductors (inner thigh) are doing more work that your abductors (outer thighs). To help develop your abductors, one should try an exercise like tube walking....

Comment #39 - Posted by: msobremesana at November 23, 2010 9:48 PM

#5 Sheldon

Why would a higher dampener make him faster?

Comment #40 - Posted by: Jay at November 23, 2010 9:56 PM

Rx'd
10:07

Comment #41 - Posted by: JBarr 28/6'/200 at November 23, 2010 10:44 PM

weird, i happened to do this one tuesday afternoon...who knew...
anyway PR @ 6:40!

Comment #42 - Posted by: randy@crossfitdenver.com at November 23, 2010 10:49 PM

Mikko looks like he's not even breathing hard.

I'd love to see some videos of "Double Jackie"

I rowed the 1,000 meters in 4 minutes flat and though I could break my goal time of 10 minutes. Then came thrusters.

I got to 12 pullups and quit, about 10:15.
Just couldn't take any more.

SS has been great for my strength but it sure ain't CrossFit...

Comment #43 - Posted by: Disc golfer at November 23, 2010 11:10 PM

i'm new to this...what's a good warm-up for this?? and what is a good post workout cooldown

Comment #44 - Posted by: joshua richman at November 23, 2010 11:12 PM

12:05

feels bad, but was only strict pullups thats what i spent most my time on. i refuse to use bad form on pullups

Comment #45 - Posted by: hart at November 23, 2010 11:26 PM

9:58 as Rx'd

I did this one 2 months ago, cut 35 seconds off my time. Pretty happy about that. I really need to work on my pullup rhythm.

Comment #46 - Posted by: THolm at November 23, 2010 11:50 PM

yeah i also need to work on my pullup rhythm...any suggestions

Comment #47 - Posted by: joshua at November 23, 2010 11:52 PM

I did this one today too. 6:37

Slow on pullups. Going to learn the butterfly pullups now.

Comment #48 - Posted by: Don at November 24, 2010 12:03 AM

M/30/5'9"/163

11:40

Comment #49 - Posted by: ceaver at November 24, 2010 12:18 AM

Mikko seems like meditating during the wod. He is a sort of disappointed when it over - was that all Coach G?. It's all about his face. The face shows our feelings. If your face shows how tough the WOD was, you will feel tired. Don't show any emotins after the wod - except joy and poud - and you will improve your preformance for sure.

Comment #50 - Posted by: ozi at November 24, 2010 12:20 AM

Sounds like the games is going to be a big corporate shin dig this year. The grass roots days are over RIP. Time to take these thing global and attract some top talent to the games. Bet not a single familiar face makes the platform. It's going to be top athletes who have jumped into the competition for a quick buck.

Comment #51 - Posted by: gameover at November 24, 2010 12:32 AM

8:49 RX'd

Comment #52 - Posted by: canadiansailor at November 24, 2010 12:57 AM

Last WOD in Afghanistan to!

Comment #53 - Posted by: canadiansailor at November 24, 2010 12:58 AM

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups (8 reg, 22 assisted)

tt - 13:31

Comment #54 - Posted by: fitz997 at November 24, 2010 1:16 AM

9:30

Subbed 880m run (prepping for a Combat Fitness Test) and did the Pull-ups strict (15-12-3).

Comment #55 - Posted by: Billy Rad 29/M/74/225 at November 24, 2010 1:30 AM

10:58

Comment #56 - Posted by: TomO/44/M/200 at November 24, 2010 1:30 AM

9:36 rx

Nice WOD demos

Comment #57 - Posted by: gb 43/m/71"/185# at November 24, 2010 2:46 AM

#50
Right on. Who doesn't like to watch the best perfom? It only makes those that aren't, want to get better. Afterall, they are human too. (not to sure about Mikko though)

Anyways, I can't wait to get smashed by the WOD.

Comment #58 - Posted by: Andoryu in Japan 32/M/72"/190 at November 24, 2010 2:59 AM

Among other things, if Mikko is looking for an edge at the next CF Games, he could stand to work on his erging technique.
Great effort nonetheless (or even more so).

Comment #59 - Posted by: Bobbybob at November 24, 2010 3:17 AM

Jackie

subbed empty bar sdhp for row - 15m 40s.
sdhp 50/50
thrusters 25/15/10
pull ups 20/10

time probably would have been better if i had access to a c2. nbd.

as for the knee roll-in on squats, i had this problem too. check k-star's mwod blog and very early in the piece (one of the earliest posts) is a mobility about 'navicular drop'. i fully endorse it, totally fixed my roll-in. it also helps to do his 10 minute bottom-of-the-squat hold at least once a fortnight, you can really work on correct positioning and getting the muscle memory right. my $0.02.........

Comment #60 - Posted by: BL at November 24, 2010 3:23 AM

#44 do some research. There has been some research done, kipping pull ups have many benefits over strict dead hang pull ups - believe it or not. if you're looking for straight hypertrophy - stay strict.

Comment #61 - Posted by: tyler/30/6'/190 at November 24, 2010 3:25 AM

What resistance number should I set my Concept2 at?

Comment #62 - Posted by: Stuart Wilson at November 24, 2010 3:30 AM

6:23

Comment #63 - Posted by: mike d 148 5'7" 35 at November 24, 2010 3:35 AM

sorry folks, should have researched first then posted to save y'all some work. the navicular drop mwod i refer to is saturday 28 august 2010.....

Comment #64 - Posted by: BL at November 24, 2010 3:45 AM

100 SDHP w/ 45# bar
all else as rx'd
9:37

Comment #65 - Posted by: Lorne M/26/175 at November 24, 2010 3:48 AM

Row ->> SDHP
Rx'd
9'47"

Comment #66 - Posted by: DongMin M/24/175 at November 24, 2010 4:00 AM

m/37/5'11/211

Subbed 800m Run for rows

9:03

Comment #67 - Posted by: Keith M at November 24, 2010 4:17 AM

42/m/176cm/73kg

As rx'd

7:01 (last time 8:54 with SDHPs)

Unbroken. 3:50 row. Need to row a little faster next time to beat todays time. Thrusters and pull-ups painful, but not as bad as in Fran.

Congratulations to the sub 6 min crowd, very impressive performances.

Comment #68 - Posted by: Memuc at November 24, 2010 4:18 AM

bodyweight=240lbs
1000m run sub for row.
time 9:32

did alone... no push factor...
pullups broken 10, 5,5,5,5
thrusters 40 strait then 10

holla...

Comment #69 - Posted by: b. at November 24, 2010 4:35 AM

25Kg thrusters
9:45

Comment #70 - Posted by: optimistic dan at November 24, 2010 4:40 AM

8:24. PR. 3:33 off the C2, broke thrusters in 30/20, plups were 15/15. Ease off the C2 to ensure straight thruster set next time.

Comment #71 - Posted by: Xman at November 24, 2010 4:58 AM

9:58 Rx'd

Comment #72 - Posted by: Joe m/183cm/94kg [Crossfit Zurich, Switzerland] at November 24, 2010 5:12 AM

9:24
3 min PR!
and I got my first muscle-up this morning!!!
Happy, happy, JOY!

Comment #73 - Posted by: Annaminh 36/F/119/5'4" at November 24, 2010 5:26 AM

As rxd
8.24

Comment #74 - Posted by: Jonblaze at November 24, 2010 5:39 AM

As Rx'd :)
10:32

Comment #75 - Posted by: brittk at November 24, 2010 5:39 AM

7:04, fell of the bar after 20 pull-ups. Next time a straight set and sub 7.

Comment #76 - Posted by: PatS at November 24, 2010 5:48 AM

7:22 (big PR)

Comment #77 - Posted by: mcdontron at November 24, 2010 5:57 AM

14:12

Comment #78 - Posted by: runnermom at November 24, 2010 5:58 AM

M/30/173/5'10"

sub'd 100 reps - 55 lb SDHP for 1000m row (no rowing machine)

7:15

Comment #79 - Posted by: Mark at November 24, 2010 6:09 AM

13:07 as rx'd (straight arm pull ups though).

Row 3:30, thrusters okayu but struggled with the pull ups.

Comment #80 - Posted by: BenG M29/5'10"/194 at November 24, 2010 6:11 AM

m/35/165
7:25 as rx'd

Comment #81 - Posted by: J. Galt at November 24, 2010 6:24 AM

11:31

Comment #82 - Posted by: Linwood Wright at November 24, 2010 6:30 AM

7:14 rx'd pr by 1:37

Comment #83 - Posted by: B-Mo M/33/6'/190 at November 24, 2010 6:30 AM

As Rx'd 7:58

Comment #84 - Posted by: thetimmy at November 24, 2010 6:37 AM

40/m/155

7:40. As rx'd.

Comment #85 - Posted by: M. Sands at November 24, 2010 6:50 AM

As rx'd: 6:59

Comment #86 - Posted by: Clint Chizinski at November 24, 2010 7:04 AM

29/6'8"/225

8:23

Comment #87 - Posted by: Stretch at November 24, 2010 7:11 AM

8.23 as rx'd

Comment #88 - Posted by: m17/160lbs/j5'8' at November 24, 2010 7:12 AM

subbed 100 SDLHP for row

9:10

Comment #89 - Posted by: ferb44 at November 24, 2010 7:29 AM


Subbed 100 sdhp with 45lbs

6:37 pr

Comment #90 - Posted by: Kevin McClellan 49/M/195 at November 24, 2010 7:31 AM

Rx'd 9:58
-I was smoke-checked after 1000m (3:46)

Comment #91 - Posted by: ArcLite M/35/69"/163 at November 24, 2010 7:31 AM

to Tyler #59-

I used to do kipping pull ups but got tendinitis real bad in left elbow. Got a velcro band for it which is a little help and a lot of bother. Someone at my box suggested I revert to overhand strict pull ups and those I can do with less elbow problems. I think the kipping motion was the most likely culprit for the tendinitis. Of course I wish it would just go away. Obviously my overall output has decreased quite a bit per the numbers but if I still max out effort, I get what I need no matter how many I do.

Comment #92 - Posted by: Sid m36/5'9/175 at November 24, 2010 7:36 AM

Gunnar: 6:46
Paul: 7:17
Jen: 9:33
Chris: 10:15

Comment #93 - Posted by: jenniferg at November 24, 2010 7:38 AM

Subbed 1,000 meter run and some pull-ups were not full rom.

Time: 9:56.35

Comment #94 - Posted by: Jose Riesco III: M/25/5'9/170 at November 24, 2010 7:40 AM

m/55/5'10/165

7:42

Comment #95 - Posted by: demps at November 24, 2010 7:58 AM

As rx'd M/5'10"/34/210lbs.

10:24

Comment #96 - Posted by: Jake O. at November 24, 2010 8:10 AM

6:26 subbed SDHP's

Comment #97 - Posted by: Tyler Scott at November 24, 2010 8:10 AM

had to do a bit running between gym tents for this one. row 1000 m , run to weight tent, 45 db thruster 50 (only had a dumbell avaiable), run back outside for pull ups. total 10:35
m/27/5'9/165
camp dwyer afghanistan

Comment #98 - Posted by: matt c at November 24, 2010 8:15 AM

12:13 as rx'd. Pr

Comment #99 - Posted by: preacherman at November 24, 2010 8:17 AM

27/m/5'11"/180
As rx'd
9:27

Felt good but should have pushed harder.

Comment #100 - Posted by: justaman - liberty, sc at November 24, 2010 8:18 AM

Happy Turkey Everyone!

"Jackie" 8:54 with 50# thrusters 11/12/10. TOO many breaks and not enough focus.

made up 11/20/10 WOD today

head to floor hspu
135# deads
chest to bar pull ups
double unders

TIME: 14:42

Comment #101 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at November 24, 2010 8:20 AM

32/M/190

as rx'd - 9:34

Comment #102 - Posted by: john g at November 24, 2010 8:25 AM

CFWUx1 (no pullups)
BWU

First time "Jackie"
11:41 as Rx'd

Ernest 40/M/61"/164

Comment #103 - Posted by: twiki2 at November 24, 2010 8:30 AM

7:40
pace the row more
you were good until 500m then your pulls lost a lot of power.

Comment #104 - Posted by: charbs 25/185 at November 24, 2010 8:46 AM

1st time with a row instead of SDHP

8:20 (pr - 7:32 SDHP pr)

Comment #105 - Posted by: coyo at November 24, 2010 8:52 AM

Carey Kepler 7:49 45lbs
Lindsey Smith 7:37 45lbs
Lisa Bender Thiel 7:40 45lbs

Comment #106 - Posted by: lisa thiel at November 24, 2010 8:54 AM

4:12/9:16/15:17 pullups done on support beam for cable crossover, killed my PU time

Comment #107 - Posted by: russa at November 24, 2010 9:03 AM

Kevin
M/51/5'11"/172

"Jackie"

The display on the gym's rower wasn't working. So, I just rowed hard for 4:00 minutes, and then moved on to the thrusters.

Total time, 9:12

Carole
F/52/5'6"/133

Did a different WOD today:

10 rounds of:
10 pull-ups
10 dips (10# assist)
10 sit-ups
10 squats

20:59

Kim- good to see you back!

Comment #108 - Posted by: Kevin C. at November 24, 2010 9:04 AM

m/34/6'4"/210#

8:11 as rxd
3:14 split on the row

Comment #109 - Posted by: dan m at November 24, 2010 9:09 AM

Did the 7x3 Push Press WOD first and had to tap out at 195, well below PR. Then did this one and subbed running (no rower) 8:08.

Comment #110 - Posted by: Jason at November 24, 2010 9:18 AM

40/m/190
as rx'd

8:21

Comment #111 - Posted by: JackM at November 24, 2010 9:25 AM

9:14

Comment #112 - Posted by: Alan M/45/180# at November 24, 2010 9:26 AM

2010-11-24: 8:45. Sub .62m run. 5X5 16" box squats (135-220), 5X5 HPC's (135-165)

Comment #113 - Posted by: gs at November 24, 2010 9:27 AM

As rx'd: 9:20

Comment #114 - Posted by: therozfather. 31/M/195 at November 24, 2010 9:30 AM

F/33/5'4"/135

9:11 Rx 45lbs

then I did it again for funzees 9:46

Comment #115 - Posted by: Kristin Clarke at November 24, 2010 9:41 AM

Disappointed in today's performance. Used damper setting of 7 and utilized 110 strokes at 30 strokes a minute. I was really gassed after the rows.

8:05
row 3:41.5
thrusters 3:08
pullups 1:12 17/6/7

Last time
Damper set at 10 (exactly 100 strokes)
7:37
1000m 3:38
50 thruster 36/14 3:04
30 kipped pullups on a split bar 20/5/5 :54

Comment #116 - Posted by: Jim D. 50/m/165/5'11" at November 24, 2010 9:44 AM

m/178cm/86kg/34y
sub 100 SDHP(45lbs) for row
8:03

Comment #117 - Posted by: gepeto at November 24, 2010 9:54 AM

7:56 as rx'd

Comment #118 - Posted by: Nick 25/183/5'9 at November 24, 2010 9:59 AM

M 36/5'7"/130

As rx'd: 9:21

Comment #119 - Posted by: Dan D. at November 24, 2010 10:00 AM

WOD #2 for me. No rower so:

100 SDHP
50 45lb thrusters (wow do I need some wrist flexibility)
30 pullups (assisted - too embarassed to say how much)
19:44 (ugh)
Finished with 20 minutes of intervals on the stationary bike.

M/42/5'11"/254

Who is this chick "Jackie" and why does she hate me? Don't know what the gym availability will be for the holiday so could just be running and breaking out the TRX the next few days. Happy Thanksgiving CrossFit Universe!

Comment #120 - Posted by: Pat Overton at November 24, 2010 10:08 AM

Old-school hydrolic rower
subbed 110 strokes for 1000m row : 3.22

Otherwise as rx'd: 7.50

Every gun that is made, every warship launched, every rocket fired signifies in the final sense, a theft from those who hunger and are not fed, those who are cold and are not clothed. This world in arms is not spending money alone. It is spending the sweat of its laborers, the genius of its scientists, the hopes of its children. This is not a way of life at all in any true sense. Under the clouds of war, it is humanity hanging on a cross of iron. ~Dwight D. Eisenhower, speech, American Society of Newspaper Editors, 16 April 1953

Comment #121 - Posted by: Espinosa m/25/5'11"/165 at November 24, 2010 10:09 AM

M/24/6'1"/180

As Rx'd:
8:41

Comment #122 - Posted by: upstatesooner at November 24, 2010 10:14 AM

9:31. no rower so i did 100 SDHP. I was on pace for 7:00 time but I didnt have anything left in the tank for the 30 pull ups. Plus globo gym pull up bars blow. They really need to invest in hanging pull up bars like an affilite

Comment #123 - Posted by: B Dizzle at November 24, 2010 10:14 AM

7:45, followed by an hour of ultimate frisbee.

Comment #124 - Posted by: ScottMacArthur at November 24, 2010 10:17 AM

13:53

Did it at JC

rowed under 4 minutes barely...could've pushed myself more on the thrusters

Comment #125 - Posted by: Cleveland at November 24, 2010 10:19 AM

Jackie rx'd, 6:07, PR by 18 seconds.

My strategy was to take it easy on the row and save energy for my weakness, the thrusters. That worked well, but I got in trouble on the pullups.

Comment #126 - Posted by: Kamper M/46/205/74" at November 24, 2010 10:21 AM

as rx'd - 7:26

Comment #127 - Posted by: cnc at November 24, 2010 10:23 AM

M/23/180/6'2"

As Rx'd:

8:10

First Jackie. Deceptively hard, I feel extra shot today so I'm okay with my time. Definitely the thrusters that slowed me down.

Comment #128 - Posted by: Jordan D. at November 24, 2010 10:27 AM

As rx'd: 10:39

Comment #129 - Posted by: Barbara -f/37/5'4"/135 at November 24, 2010 10:28 AM

"Jackie" as rx'd - 9:54

Comment #130 - Posted by: Thomas Baklayan at November 24, 2010 10:29 AM

M/33/6'3"/198

7:07 (PR)

Prev:
9:11 (PR BY :22)

Comment #131 - Posted by: Ben S at November 24, 2010 10:30 AM

9:45
6'4"/190lbs

good to be getting back to crossfit. weather is turning cold - back to the gym

Comment #132 - Posted by: abrowland at November 24, 2010 10:38 AM

8:27

That's a great quote on excess, above. I'll keep it in mind tomorrow!

Comment #133 - Posted by: TRN III at November 24, 2010 10:38 AM

9:45
good to be back to crossfit!

Comment #134 - Posted by: abrowland at November 24, 2010 10:39 AM

As rx'd 12:04.

First time Jackie, felt really good!

Comment #135 - Posted by: Craigb at November 24, 2010 10:41 AM

"Christine", as rx'd, 9:22. Bw today = 175.

I just did "Jackie" back in August, so I opted to keep the rowing but try a workout I've never tried before, "Christine". This was a nasty little WOD that reminded me a lot of "Helen". This is a pretty light deadlift, but man, I did not want to pick up that bar after rowing - hamstrings were on fire. Box jumps went okay, but the first few were tough after the deads. Rows were ~1:50, 1:50, and 1:55. I was on pace for sub-9, but just could not push hard enough in round 3.

Comment #136 - Posted by: Mel/37m/5'10"/175 at November 24, 2010 10:45 AM

25/m/180
25 lb dumbells: 8:52 - kept slipping off crap pullup bar

Comment #137 - Posted by: Julian at November 24, 2010 10:50 AM

#40 Jay

I'm not an expert by any means on the C2 rower, but I think the higher damper settings = more resistance and favors power pulls at a lower stroke pace, tending toward anaerobic. Lower damper settings = less resistance and favors faster stroke pace and tends toward aerobic. Mikko was rowing at a moderately slow stroke pace with hard pulls, and my guess is that he could extract more watts/more power by making each of the pulls harder with a higher damper setting. He had the damper down at around 3 or 4, which is pretty light.

Comment #138 - Posted by: Sheldon N at November 24, 2010 10:50 AM

Once in a while you post a picture that makes it all come together for me. There was an issue of CFJ back in 05 that showed the false grip. That picture alone was what I needed to do a muscle up.

Today's squat picture corrects something I have always done wrong. My knees thank you.

Comment #139 - Posted by: Chris J at November 24, 2010 10:56 AM

M/50/6'3"/165

As rx'd 11:47

Row was strong, thrusters were slow.

@#60 Stuart. Set the damper where it feels best to you and you can go the fastest. Think of like the gears on a bike. You can pull at a high rate on a low setting or pull at slower rate on a higher setting. The work is the same. Experiment and figure out what works best for you.

Semper Fi.

Comment #140 - Posted by: MajorDad at November 24, 2010 10:59 AM

Important article for anyone who thinks children shouldn't lift weights:
"The Benefits of Weight Training for Children"
http://well.blogs.nytimes.com/2010/11/24/phys-ed-the-benefits-of-weight-training-for-kids/
"a major new review just published in Pediatrics, together with a growing body of other scientific reports, suggest that, in fact, weight training can be not only safe for young people, it can also be beneficial, even essential."

Comment #141 - Posted by: Joel H at November 24, 2010 11:00 AM

10:24

Did this one after the two hr swim practice...needless to say the shoulders are burnin =)

Comment #142 - Posted by: D.Smith m/16/6'4/170 at November 24, 2010 11:04 AM

subbed

100 SDHP with 40lb kb
25 each arm single arm thruster with 40lb kb
30 pull-ups

9:00

Comment #143 - Posted by: Steve M/ 38/ 5'11"/ 200lb at November 24, 2010 11:08 AM

As rx'd: 7.36 PR

Comment #144 - Posted by: M. Honcho at November 24, 2010 11:10 AM

M/29/70/157

"Jackie"
100 SDHP-45#
50 thrusters-45#
30-PU

9:50

Of course the free rower was broken. SDHP wore me out more than I thought. Thrusters I think I did more than 50 maybe 60. PU's felt good, broken up though. I've felt like garbage on the WOD's lately so this was nice to do "well" on

Comment #145 - Posted by: WJC at November 24, 2010 11:14 AM

16:56

subbed 100 SDHPs @45 lbs for rowing and as always strict form real pullups

@44 I'm with you on the pullups.

Comment #146 - Posted by: Ryan Slanoc at November 24, 2010 11:15 AM

M/26/69"/190lbs

As Rx'd 6:25

Comment #147 - Posted by: Matt Dupre at November 24, 2010 11:23 AM

m/32/170lb/5'8"

- 400 ft on Jacobs Ladder (no rower)
- 50 thrusters-45lb
- 30 PU

7:10

Comment #148 - Posted by: Adam Hamm at November 24, 2010 11:43 AM

M/23/80kg

8.40

Comment #149 - Posted by: Sverre Skjelbred at November 24, 2010 11:58 AM

Damn the ladies from Valley CF always bring the "A" game. Those girls are legit. Go Kris, Becca and Katie!

Comment #150 - Posted by: Clint Rowe at November 24, 2010 12:03 PM

as rx'd

8:17

*a lil pukefest after haha to many peanut butter and jelly sandwiches

Comment #151 - Posted by: Castillo m/20/159 at November 24, 2010 12:13 PM

as rx'd:

7:56

Comment #152 - Posted by: Ken Mitchell at November 24, 2010 12:24 PM

Time 19.44
Sdhp 22 kg
22 kg thrusters but could not extend arms because of low ceiling.
Pull-ups from shoulder heigh bar

Comment #153 - Posted by: Jc5646 at November 24, 2010 12:24 PM

as rx`d

6:48

Comment #154 - Posted by: haavardm at November 24, 2010 12:25 PM

CFWU x 3

As Rx'd

Thrusters were very hard on the legs after the row,


14:15

Comment #155 - Posted by: F15E_WSO_M/48/6'/175 at November 24, 2010 12:35 PM

Steve,
- a trick I learned to help you with your knees falling inward while squatting. while doing body weight squats - have someone apply a light resistance to the outside of you knees - basically they are trying to push your knees in - you on the other hand will be trying to push your knees out. the person applies the resistance throughout the whole squat - this teaches you to pull yourself down into the squat rather than letting gravity pull you down (one if the reasons your knees might be bowing inward) - if you don't have someone to help you - get a thera-band (those resistant bands for physical therapy) tie the two ends together - make it tight enough so if you pulled it up around your legs (just below your knees) that it would apply a light resistance - this will do the same thing as a person applying the resistance -
do this with body weight squats and this will give you the feeling of correct squat -
hope this helps

Comment #156 - Posted by: kevin at November 24, 2010 12:37 PM

Go Tommy Man Expo Oh yea!!

Comment #157 - Posted by: Justin Eicholtz at November 24, 2010 1:01 PM

800m run

9:26

Comment #158 - Posted by: Josh at November 24, 2010 1:04 PM

Phone post test.

Comment #159 - Posted by: Patrick at November 24, 2010 1:14 PM

Subbed 100 45lb SDHPs for the Row.

8:25

This one looks nice and short on paper, but it came out pretty satisfying. Never stopped to breathe for long, so I think this was good for me.

Comment #160 - Posted by: Alton 31yo, 5'11", 175lbs at November 24, 2010 1:36 PM

F/40/5'6"/145

100 SDHP, 35# bar
50 thrusters, 35#
30 pull-ups

11:19

Comment #161 - Posted by: mom to five at November 24, 2010 1:40 PM

Subbed w/45lb SDHP
Timmer issues, aprox 12 min

Comment #162 - Posted by: chavez at November 24, 2010 1:52 PM

8:12
as rx'd
Last time: 11:11

everything went well. Thrusters could be a little better as far as the amount of sets I did.

Comment #163 - Posted by: Magnus 25/5'8"/160-165 at November 24, 2010 1:54 PM

100 SDHP @ 45lbs
50 thrusters @ 45lbs
30 Pull Ups

13:12

First CrossFit workout

Comment #164 - Posted by: John from Germany at November 24, 2010 2:02 PM

First Crossfit workout.

100 SDHP @ 45lbs
50 thrusters @ 45lbs
30 pull ups

13:12

Comment #165 - Posted by: John from Germany at November 24, 2010 2:11 PM

As rx'd: 20:54

Took my sweet ass time on the pull ups, could definitely push way harder next time

Comment #166 - Posted by: AndreaM F/22/5'7"/145 at November 24, 2010 2:14 PM

12:46 as RXed

need to learn how to kip

Comment #167 - Posted by: CME f/31/5'6/160 at November 24, 2010 2:18 PM

m/39/76/210

8:35 as rx'd

Comment #168 - Posted by: Chas at November 24, 2010 2:22 PM

Coach,
How about a 10k tomorrow? Please.....

Comment #169 - Posted by: kevin at November 24, 2010 2:26 PM

subbed SDHP for Row
13:40

Comment #170 - Posted by: Jhaley 26/M/6'/180lbs at November 24, 2010 2:37 PM

11:00

subbed 200 double unders for the row (just wasn't in the mood for SDHP)

Comment #171 - Posted by: Colin M/175/5'9"/24 at November 24, 2010 2:40 PM

M/26/5'9"/177

10:12 C2 set @ 5

Slow, slow time. My lunges were on fire when I was doing the thrusters. I havent felt that in a loooonng time. Well thats what I get for taking a couple weeks off doing nothing but eating and drinking...."sigh", so stupid.

DO WORK!!!

Comment #172 - Posted by: BlackCatX-Fit at November 24, 2010 2:41 PM

9:40 As Rx'd

Comment #173 - Posted by: Ronen Gottlib M/37/5'9/171.9 at November 24, 2010 2:46 PM

11:11 as RX'ed. I know I can do better.

Comment #174 - Posted by: Shannon Franklin at November 24, 2010 2:48 PM

"Collin", details there.

Comment #175 - Posted by: bingo at November 24, 2010 2:51 PM

24 / M / 5'9" / 135lbs

Collin, scaled to
Four rounds for time of:
Carry 35 pound plate 400 meters
65 pound Push press, 12 reps
12 Box jumps, 20 inch box
65 pound Sumo deadlift high-pull, 12 reps

42:55

I meant to go all six rounds, but this done me in.

Comment #176 - Posted by: BC at November 24, 2010 2:55 PM

14:30

Comment #177 - Posted by: T-1000 at November 24, 2010 2:57 PM

10:38
with 25lb thrusters

Comment #178 - Posted by: em :) at November 24, 2010 3:04 PM

M/42/180

As rx'd:

7:20

That's a PR by a minute and 14 seconds. Felt pretty good but could have gone a little harder on the row and should have broken the thrusters less.

More better faster

Comment #179 - Posted by: Marty at November 24, 2010 3:06 PM

m/42/5'11"/200

1000 meter row 3:34
45 pound Thruster, 50 reps 8:40
30 jumping pull-ups, 10:50
10:50 total

Comment #180 - Posted by: slowweak at November 24, 2010 3:09 PM

m/165

as rx: 7:17

Comment #181 - Posted by: jnel at November 24, 2010 3:09 PM

32yo M 175lb 5’10”
CFWU x 3, 2 HSPU, 5 pull ups, 5 ring dips per round
Row 500M Thruster 45lbs x 5-5-5

As rx’d: 8:16
Foam roll after
Compared to 090306: 8:59

Comment #182 - Posted by: Sesoku at November 24, 2010 3:11 PM

9:02 mins

Comment #183 - Posted by: Cory 26/M/5'10/185 at November 24, 2010 3:14 PM

39M/5'10"/170#

W/U: skipped.

As Rx: 7:27.

C/D: skipped.

New PR by 1:40. Erg on D7; thruster squats to med ball (below parallel); gymnastic kip pull-ups.

Shouldn't have skipped the w/u. Blood flooding my muscles post-WOD didn't feel too good. Didn't even start sweating until a few minutes post-WOD. :)

Comment #184 - Posted by: rjf (Since 07-20-07. WOD no. 918) at November 24, 2010 3:24 PM

as rx'd
pullups 15 + 9 + 6

8:38(9:45 last)

Comment #185 - Posted by: Joe L at November 24, 2010 3:24 PM

m/158/51
100-sdlhp
50-thrusters@45
30-pullups
12 minutes

Comment #186 - Posted by: David Lingle at November 24, 2010 3:26 PM

Used 25 lbs for thrusters
10:23

Comment #187 - Posted by: Thinlizzie at November 24, 2010 3:34 PM

subbed SDHP
8:44

Comment #188 - Posted by: Hughes/m/33/230/68" at November 24, 2010 3:49 PM

~9:30 (row in 3:37, but forgot i hadn't started stopwatch until 15th thruster. big transition time too across globo gym from C2 to rack)

Comment #189 - Posted by: jeglit (m/38/6'4"/220) at November 24, 2010 3:51 PM

DLx5:135-225-275-315

Jackie:

6:22 rx'd PR

3:33 row, unbroken Thrusters except for a few pauses at top and in rack, PU easy and unnbroken. next time, go harder on thrusters.

DLx5:315-315-315
GHDx30 unbroken

mwod

later,
b

Comment #190 - Posted by: brian p m/34/5'8-1/2"/171 at November 24, 2010 3:58 PM

8:50 as Rx'd

:12 slower than when I did this a month or so ago, but this was also my second workout of the day so I'll take it.

Comment #191 - Posted by: Shane Jensen (23/5'11"/185) at November 24, 2010 4:05 PM

M/33/5'4"/141lbs
As RX'd
7:16 PR

Comment #192 - Posted by: Matthew Burritt at November 24, 2010 4:05 PM

About 14 minutes

Comment #193 - Posted by: Storm at November 24, 2010 4:08 PM

"Jackie" Rx'ed

8:20 PR

row 3:52

Comment #194 - Posted by: Quinn McCutchen M/41/150/5'10" at November 24, 2010 4:15 PM

6:03 rx'd

Comment #195 - Posted by: blaney-cf ocean city at November 24, 2010 4:19 PM

7:20 rx'd - big PR for me

M/45/168/5'7"

Comment #196 - Posted by: Steve - CF Ocean City at November 24, 2010 4:25 PM

100 SDHP #45
50 #45 Thruster
30 pullups

5:34

Comment #197 - Posted by: amped 36/M/195/6' at November 24, 2010 4:30 PM

as rx'd 11:15

Comment #198 - Posted by: Jeff Gebbie at November 24, 2010 4:41 PM

F/38/5'2"/110

scaled "Jackie"

Row 500 meters
20 pound Thruster, 20 reps
20 Kipping Pull-ups

Comment #199 - Posted by: belle #8 at November 24, 2010 4:43 PM

Time: 9:01

Comment #200 - Posted by: belle #8 at November 24, 2010 4:44 PM

9:26

Comment #201 - Posted by: GU997 M/41/185/5'10" at November 24, 2010 4:49 PM

8:36. Been focusing on strength lately, so my metcon ability is slipping. Pulls were by far the slowest, row 3:40, thrusters 25 12 13. Got to the pull bar by 6:20 and then suffered thru 8, 6,6,5,3,1,1. Painful afterwards.

Comment #202 - Posted by: Smithy/m/50/5'10"/168 at November 24, 2010 4:49 PM

8.57 for wod

Comment #203 - Posted by: SQlag at November 24, 2010 5:01 PM

10:20 as rx'd. Over 3 minutes faster than my previous pr for this wod. Shooting for under 8 next time I do it.

Comment #204 - Posted by: Shaw at November 24, 2010 5:03 PM

11 mins

Comment #205 - Posted by: greg 38/6'3"/215 at November 24, 2010 5:05 PM

m/38/6/185
Warmup
10:24

Then a strength workout (Squat, Deadlift, Press, Bench)

Comment #206 - Posted by: Jeremy A. Olive at November 24, 2010 5:10 PM

1st Jackie: 800 m run/50thrusters/30 dead hang
12:55/ M/38/180

Comment #207 - Posted by: C SUM at November 24, 2010 5:12 PM

Been about a week since my last WOD. Too much liberty and no car to get to the Gym.

as Rx'd 10:45. Thrusters totally just took the wind out of me.

Comment #208 - Posted by: Doc W at November 24, 2010 5:15 PM

M/33/142lbs/5'5"

7:33

Comment #209 - Posted by: Brandon Burritt at November 24, 2010 5:19 PM

35 yom 205 bwt

wod as rx'd (first doing it with a rower)
time 8:02 (3:19 on the 1k)

Comment #210 - Posted by: brian t at November 24, 2010 5:21 PM

100 SDHP sub, all else as rx'd.

15:29

Sore from the two workouts yesterday. Also I think rowing takes somewhat less time than SDHP. 5:30 slower than my Pr from 2008.

Comment #211 - Posted by: Ridley 24yom/175/69" at November 24, 2010 5:27 PM

9:41

Comment #212 - Posted by: hazmat at November 24, 2010 5:36 PM

12:09 as RXed!!!

Comment #213 - Posted by: Meredith at November 24, 2010 5:40 PM

subbed 100 SDHPs, 10:53

Comment #214 - Posted by: cort at November 24, 2010 5:45 PM

7:30 subbed 100 reps 45# SDHP

Comment #215 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at November 24, 2010 5:58 PM

13:28

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Comment #216 - Posted by: Alfie at November 24, 2010 6:00 PM

sub'd 100x PVC SDHP for row
phone call from CFF mid workout, time unknown
Did Helen after this
PM, garage, 44F
early drive to phl

Comment #217 - Posted by: ajax at November 24, 2010 6:02 PM

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

9:18

That one killed me

Comment #218 - Posted by: Avi Tevet at November 24, 2010 6:20 PM

F/40/5'4"/118
11:40
-rower on 7
-35lb bar
-kipping pullups

Comment #219 - Posted by: Heather Szabo at November 24, 2010 6:34 PM

Lite wu

As rx'd
12:19

Comment #220 - Posted by: Adam W 41/5'7"/172.6 at November 24, 2010 6:45 PM

as rx'd
11:08

Comment #221 - Posted by: B Miller/m/5'9"/239 at November 24, 2010 7:03 PM

Made up the 101122 push press WOD, then

"Jackie"
subbed 45# SDHP 100 reps for row otherwise Rx'd

7:48

Comment #222 - Posted by: tdhalls at November 24, 2010 7:10 PM

100 45lbs SDHP
45 pound Thruster, 50 reps
30 pull-ups

12 minutes

Comment #223 - Posted by: Scooter at November 24, 2010 7:36 PM

F/30/170/57

10:01 as Rx'd

Not too bad with 4 months old baby

Comment #224 - Posted by: Alenka at November 24, 2010 7:38 PM

36-M-185

1st time "Jackie", as Rx'd.

1000M row
50 thrusters @ #45
30 Pull-ups

8:26 mins.

Comment #225 - Posted by: Wardo at November 24, 2010 7:39 PM

31 yom, 190 lbs

12:18 subbed sdhp for row

pr is 9:32

Comment #226 - Posted by: Jeff Weltmer at November 24, 2010 7:39 PM

7:13 rx. Unbroken.

Comment #227 - Posted by: hillmanb at November 24, 2010 7:40 PM

subbed 100 SDHPs for the row
11:57

WTF??? a minute slower than last time.

Comment #228 - Posted by: Eamon at November 24, 2010 7:43 PM

14:08. Only 20 pull-ups.

Comment #229 - Posted by: Sinal M/31/5'9"/215 at November 24, 2010 7:45 PM

I've never posted here, but I've followed CrossFit WODs for about 18 months. 
Heather Burgeron's video from a few weeks ago got my daughter interested and in the garage with me today.

Emily, 12 y/o, F:  6:10
Row 500m, 15# Thrusters, 25 reps, 25 pull ups (with band)
D.J., 42M, 210#, 8:50 Rx'd

I have put up far better WOD performances, but wanted to make sure Emily's time got posted. It was great to be beaten by my daughter, my favorite WOD partner. It will be perfect when I get her brother and mom out there with us. 

Comment #230 - Posted by: Hambone at November 24, 2010 7:48 PM

8:52 (subbed 100 45lb. SDHP)

Compare to:
090306 - 9:32 (subbed 100 45lb. SDHP)

Comment #231 - Posted by: B. Rhaly at November 24, 2010 7:56 PM

subbed 100 sdhp (45 lbs) for row
14:22

Comment #232 - Posted by: Felipe at November 24, 2010 8:34 PM

8:35

Comment #233 - Posted by: lk at November 24, 2010 8:46 PM

M.36.170

Sub 45lb SDHP x100

10ish

Comment #234 - Posted by: LMD_Mike at November 24, 2010 8:46 PM

As rx'd 7:37

Comment #235 - Posted by: Brian R - 29 / M / 174cm / 90kgs at November 24, 2010 8:53 PM

Subbed 45# SDHP for rowing

7.38

21/m/5'11"/170

Comment #236 - Posted by: Logan S at November 24, 2010 9:28 PM

Time: 11.10

Much better than the last time I did it.

Comment #237 - Posted by: Derek Z at November 24, 2010 9:33 PM

Subbed 21kg SDHP for rowing + thrusters (45# = 20.45... kg)

10:53

First attempt at Jackie :)

Comment #238 - Posted by: David m/26yrs/169cm/74kg at November 24, 2010 11:56 PM

11:00

Comment #239 - Posted by: slap at November 25, 2010 3:41 AM

Crossfit warmup x 3 rds subbing push ups for pull-ups.

As rx'd with weight assisted pull-ups at 100 lbs. Time: 13:06

Cooldown 10 min recumbent bike.

Comment #240 - Posted by: PhilH m/40/5'10'/200/Crossfit Bday: 10 Sep 10 at November 25, 2010 4:14 AM

I got to about the 20th pull-up and realized I never set my stopwatch! Took me somewhere around 11 minutes.
1k row 3:43
20-215-15 Thruster
10-10-6-4 Pull-up

Comment #241 - Posted by: dingrr 52/m/165 at November 25, 2010 5:46 AM

9:14 rx'd

Comment #242 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at November 25, 2010 6:42 AM

8:56

45 pound dead lift high pull, 100 reps
45 pound Thruster, 50 reps
30 pull-ups

Comment #243 - Posted by: Devin D m/27/175/6'2'' at November 25, 2010 7:29 AM

used oly bar

7:54

Comment #244 - Posted by: Jack - THFC at November 25, 2010 8:05 AM

7:49 rx'd

Comment #245 - Posted by: bill/51/72/212 at November 25, 2010 8:21 AM

subbed 1000 m run for occupied concept 2 rower (12 1/2 times around b-ball court)

9:15

Comment #246 - Posted by: KyleNYC m/43/5'10"/185 at November 25, 2010 8:26 AM

M/43/5'11"/185

100 SDHPs (45# bar)
50 Thrusters (45# bar)
30 Pull-ups

12:00

Comment #247 - Posted by: nutfam at November 25, 2010 8:29 AM

managed the row and thrusters unbroken and was on for a good time at 5.13, then i remembered i cant kip. Total time 9.56, i hate that my gym only has one of those stupid assist pullup things with handles that move for old people. ARGH!

Comment #248 - Posted by: Brendon at November 25, 2010 8:34 AM

9:16

Comment #249 - Posted by: degan M/22/70''/160 at November 25, 2010 9:25 AM

first attempt,was going for Sub 7..

ended up 7:14 Rx'd . Im still happy

Comment #250 - Posted by: Mark at November 25, 2010 9:49 AM

6:17
did row in 2:20ish,
thrusters did 30, put it on my back then finished it out.

pull ups 10 10 10.

Comment #251 - Posted by: Vic at November 25, 2010 10:01 AM

6:27

Comment #252 - Posted by: Bill Payne at November 25, 2010 10:04 AM

M/29/5'11"/205

100 SDHP (45lb bar)
50 Thrusters (45lb bar)
30 Pull-ups

10:37

Comment #253 - Posted by: JC at November 25, 2010 10:26 AM

F/29/5'5"/185

50 SDHP (35lb KB)
25 Thrusters (20lb Med Ball)
15 Pull-ups (assisted 2 green AF bands)

8:15

Comment #254 - Posted by: KC at November 25, 2010 10:29 AM

12:59
subbed 100 SDHP for row.

Comment #255 - Posted by: Jason Crocker at November 25, 2010 11:09 AM

10:16

as rxd

the row before thrusters was brutal. this was was killer on both legs and arms.

Comment #256 - Posted by: Dexter 18/6'0"/145 at November 25, 2010 11:37 AM

As Rx'd 8:13. First time unbroken. Treadmill run pace 6:30 per mile.

Comment #257 - Posted by: Casey P. Milwaukee 5'10 173# 43 at November 25, 2010 12:10 PM

9:10

Comment #258 - Posted by: kb/24/5'10/190 at November 25, 2010 12:26 PM

First time with Jackie
as rx'd
12:47

Comment #259 - Posted by: Nyree at November 25, 2010 12:30 PM

M 36/5'10"/170

9:38

Comment #260 - Posted by: Rholl at November 25, 2010 12:39 PM

m/41/177cm/87kg

As Rx'd

10.15

Comment #261 - Posted by: JohanS at November 25, 2010 1:00 PM

M/39/211lbs/6'3"

As Rx'd with the addition of a 30lb weighted vest

(Yeah, rowing with a weighted vest may get a few weird looks, but it actually kicks ass!)

15:32

Comment #262 - Posted by: Andrew at November 25, 2010 1:12 PM

M/39/211lbs/6'3"

As Rx'd with the addition of a 30lb weighted vest

(Yeah, rowing with a weighted vest may get a few weird looks, but it actually kicks butt!)

15:32

Comment #263 - Posted by: Andrew at November 25, 2010 1:13 PM

10:20

Comment #264 - Posted by: abraham.M.168.36 at November 25, 2010 1:14 PM

10:04 rx'd. Smoked the row, okay on thrusters, spent during pull ups. Need to pace better.

Comment #265 - Posted by: Brian Sjoberg at November 25, 2010 1:24 PM

M/29/5'7/162

As Rx'd - 9:30ish, time wasn't exact because I forgot my stopwatch and was using the analog on the wall at my globo. Meh.

Comment #266 - Posted by: Michael C. at November 25, 2010 1:39 PM

Subbed 45# sdlhp, 100 reps for row
Thruster as rx'd.
Strict pull-ups (need to work on kip, hard to do on wall mounted climbing simulator).
12:09

Note to self; post my times so I can actually monitor progress.

Comment #267 - Posted by: Rodney at November 25, 2010 2:05 PM

f/41/180/5'11"

This one would have been in my wheelhouse if there weren't pullups..... or thrusters for that matter.

Row 1000m (3:40.5)
50 thrusters with 20# dumbbells
30 assisted pullups.

10:27

The erg felt great but I wonder now much better the thrusters would have been if I went slower on the row. Ah well, may as well do one part of the workout well.

Comment #268 - Posted by: JuliePlatt at November 25, 2010 2:08 PM

D @ 29's
sub 1.5p KB for pull-ups (shoulder)

850

Comment #269 - Posted by: waderpro at November 25, 2010 2:55 PM

8:30
2x22.5# DB for thrusters
assisted PUs

Comment #270 - Posted by: Brian R 48/6'2/185 at November 25, 2010 3:10 PM

subbed 1000m row with SDHP, 45lb bar

10:51

Comment #271 - Posted by: do1 31/5'11"/160 at November 25, 2010 8:46 PM

subbed SDHP's for row

15:20

Comment #272 - Posted by: Manchild at November 26, 2010 6:04 AM

M/35/67/171

7:37

40lb bar

Comment #273 - Posted by: Dave F. at November 26, 2010 7:24 AM

M/35/67/171

7:37

40lb bar

Comment #274 - Posted by: Dave F. at November 26, 2010 7:24 AM

as rx'd 10 minutes

had to restart the row after realizing the computer wasn't plugged in some 300m's - restarted the clock too

and, the last 6 or 7 Pull-Ups were singles - uhg

great overall punishment

Thanks

Comment #275 - Posted by: mikeyb m/50/176 at November 26, 2010 8:03 AM

11:12 as rx'd

Comment #276 - Posted by: Chris R m/33/6-1/185 at November 26, 2010 8:54 AM

M/50/153/1-1-06

As Rx'd
10:24 (PR is 10:13)

Comment #277 - Posted by: bingo at November 26, 2010 9:39 AM

M/50/5'7"/158

8:33 as rx'd (PR)

Comment #278 - Posted by: Rick at November 26, 2010 9:58 AM

M/44/6'3"/190
"Jackie"
Subbed 100 45# SDHP
50 45# thrusters (only did 45, knee started to kill me)
30 Pullups

10:58

Comment #279 - Posted by: knodes at November 26, 2010 10:26 AM

5:48 pr

Comment #280 - Posted by: jdisch at November 26, 2010 12:30 PM

9:23

Comment #281 - Posted by: Pacers at November 26, 2010 12:30 PM

13:44

(Kipping pull-ups)

Comment #282 - Posted by: Mrs. Hubbard F/25/145 at November 26, 2010 12:53 PM

6:40 PR

Comment #283 - Posted by: dan colson at November 26, 2010 1:21 PM

1000(350/350/300) meter row
20pound Thruster, 50(20/15/15) reps
30(10/10/10) pull-ups


14:05

Comment #284 - Posted by: susan b at November 26, 2010 1:35 PM

9:00 as RX'd

Comment #285 - Posted by: cleib23 (M/27/5'8"/165) at November 26, 2010 2:09 PM

as rx'd
9:25 very slow on pull-ups today

Comment #286 - Posted by: Jon-David at November 26, 2010 5:47 PM

6:29 rx

Comment #287 - Posted by: Eric Sweet M/32/69/179 at November 26, 2010 6:03 PM

16:16

Comment #288 - Posted by: Bawdymonkey at November 26, 2010 6:51 PM

Hotel room. Treadmill, dbs, lat pull down bar fixed. Oh well.

Comment #289 - Posted by: Kyle A. at November 26, 2010 8:18 PM

32/m/5'10"/210

I didn't have access to a rower. did and 800m run instead of 1000m row.

8:54

Comment #290 - Posted by: D Craig at November 26, 2010 8:22 PM

10.33 rx

Comment #291 - Posted by: BH at November 26, 2010 8:25 PM

m/50/5'9"/180

10.33

Comment #292 - Posted by: BH at November 26, 2010 8:28 PM

8:37. I was doing good on the row, but the thrusters and pullups were slow.

Comment #293 - Posted by: Dryw m/32/180 at November 26, 2010 9:19 PM

6:33

* subbed 1000m Run for Row.

Comment #294 - Posted by: MarcusG 5'9" 170 at November 26, 2010 10:20 PM

11:32

Comment #295 - Posted by: Linwood Wright at November 27, 2010 5:30 AM

Got it in 10 min on the dot lol

Comment #296 - Posted by: Tapp at November 27, 2010 9:37 AM

chatching up, completed on Sat 11-27

sub: no rower, did 1000 meter run on treadmill
45# thrusters 50 reps
30 pull ups

9:50

Laura f/48/5'7/155

Comment #297 - Posted by: power-girl at November 27, 2010 10:53 AM

8:05

Comment #298 - Posted by: TJO 43/185 at November 27, 2010 1:36 PM

Jeff @ work
5:52
BFK
3:43 row
all unbroken

Comment #299 - Posted by: Jeff & Charity @ CF Snohomish at November 27, 2010 3:01 PM

As rxd, 6:54, PR by 1:53

Comment #300 - Posted by: Mad Max at November 27, 2010 5:40 PM

7:45 As RX'ed

Comment #301 - Posted by: Chad at November 27, 2010 7:36 PM

1st Jackie. Been back to CFing for 1 1/2 months after 1 year off.
10:05
subbed 100 45# SDHP
SDHP: 50,30,20,10
Thrusters: 20,15,5
Pull ups: 10,10,8,2
felt good

Comment #302 - Posted by: parastang at November 28, 2010 1:23 AM

m/42/5'6"/145

subbed 100 sdhp @45#

12:43

Comment #303 - Posted by: duane at November 28, 2010 5:11 AM

As rx'd:

6:52

Smoked myself on the rower (3:30 sucky time, but felt like hell), had to go medium paced on the thrusters, couldn't recover for the pullups (mostly butterfly)

Comment #304 - Posted by: Arthur M/35/5'11"/190 at November 28, 2010 8:01 AM

6:04.

Comment #305 - Posted by: LA at November 28, 2010 9:01 AM

Row "gauge" broken, finished the first part in 5 minutes and rowed for 3 minutes straight, prob. should have gone at it for another 2 minutes or so.

8 minutes total.

Comment #306 - Posted by: DavisBenDavis at November 28, 2010 9:45 AM

Watching Mikko reminded me of the Ivan Drago montage in Rocky 4. Go Mikko.

Comment #307 - Posted by: jake at November 28, 2010 10:40 AM

50/m/190

As Rx'd. 9:43

Comment #308 - Posted by: denob at November 28, 2010 11:39 AM

11:57. subbed 30lb thrusters and weight assisted pull ups. first 10 PU's assisted with 42 lbs and subsequent 20 reps assisted with 48lbs.

Comment #309 - Posted by: bethany vigilante f/33/125/5'4" at November 28, 2010 5:57 PM

7:49 as Rx'd.

Comment #310 - Posted by: blaine vigilante m/34/185/5'9" at November 28, 2010 5:59 PM

8:24

Comment #311 - Posted by: cja at November 28, 2010 7:19 PM

30lb thruster 9:40

Comment #312 - Posted by: pgily at November 28, 2010 8:01 PM

9:26

Comment #313 - Posted by: ecp2 at November 28, 2010 8:03 PM

100 SDLHP
50 20k thrusters
30 pullups

9:32mins

Comment #314 - Posted by: BarryT at November 29, 2010 5:41 AM

11/28

sub'd 25lb dbls

11:38

1k row in 3:44

Comment #315 - Posted by: tommykrackcorn at November 29, 2010 7:46 AM

12.11 with 20 PUs. Done just after 7x3 shoulder press workout.

Comment #316 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at November 29, 2010 8:58 AM

16:43

Left my pull-ups at home today.

Comment #317 - Posted by: BCG at November 29, 2010 9:33 AM

10min. As rx'd walked down the stairs after row. Lost a min or so there.

Comment #318 - Posted by: Jdude at November 29, 2010 9:34 AM

10.26

Comment #319 - Posted by: albino at November 29, 2010 10:00 AM

7:21

Comment #320 - Posted by: mrd m/26/5'10"/200 at November 29, 2010 12:15 PM

7:15 Rx

Comment #321 - Posted by: MNinKC at November 29, 2010 2:56 PM

"Jackie"

1000 meter row (at 10)
15 kg. Thruster, 50 reps
30 pull-ups (at mark 12)

Time: 14 minutes

Comment #322 - Posted by: lioness at November 29, 2010 3:40 PM

D: 9:48

Comment #323 - Posted by: D-nails at November 29, 2010 3:51 PM

as rx'd

10:28

Comment #324 - Posted by: marty c 6'/m/240#/47 at November 29, 2010 5:09 PM

as rx'd 7:35

Comment #325 - Posted by: GrandeLSM at November 29, 2010 5:30 PM

As rx'd 7:38

Comment #326 - Posted by: Anthony Get Lifted Crossfit at November 29, 2010 5:45 PM

at the WOD gym

subbed 100 sdhp with 45# for
row, since i do not have a rower yet

8:50

Comment #327 - Posted by: nrahim 29/m/145# at November 29, 2010 7:46 PM

9:18 as Rx'd.

Comment #328 - Posted by: Slav 23/m/5'8"/160 at November 30, 2010 5:36 AM

11:00
RJ 13:18
Sub PU

Comment #329 - Posted by: drewborn at November 30, 2010 5:55 AM

Today I did a little Jack(ie) and Diane; reversed. 1st Jackie.
As Rx'd... slow but proud!
Row- 3:58 (exhausted but wanted sub 2/500m)
Thr- 5:05 (15/15/10/5/3/2 got ugly fast)
PUs- 9:05 (5/3/1x22 pure GOAT)
Total: 18:11 (41/64)

Comment #330 - Posted by: Phoenix at November 30, 2010 7:25 AM

7:47 did the 45 # SDHP instead of the row.

Comment #331 - Posted by: jef at November 30, 2010 9:19 AM

12:05 rx'd

Thrusers - 30-20
Pull-Ups - 10-10-10

Legs screaming b/t pull-up sets.

Comment #332 - Posted by: clark at November 30, 2010 10:02 AM

8:12 as Rx'd

Comment #333 - Posted by: Jette 41/M/5'11"/175 at November 30, 2010 10:10 AM

9:10 as Rx'd. PR by over a minute. Not bad so near the recent holiday.

Comment #334 - Posted by: Michael m/48/5'9"/175/MI Survivor at November 30, 2010 10:50 AM

35lb bar for thrusters.10.21. Thrusters very broken up. Pullups ten then fives. Three and two on last set.

Comment #335 - Posted by: hillmang at November 30, 2010 11:25 AM

Brand-X Scaled and subbed row (SDHP 45#)

50 SDHP
20 35# Thrusters
20 Pull-ups (9 jumping)

7:38

The flu has kicked my butt, but quite honestly, I let myself go. I only have improvement to look forward to.

Comment #336 - Posted by: Augustus at November 30, 2010 12:27 PM

9:14 as rx'ed

Comment #337 - Posted by: Rory Mac at November 30, 2010 1:20 PM

11:01 as rx'd.

Comment #338 - Posted by: Kyle at November 30, 2010 1:27 PM

Rest and rehab low back injury.
Completed at sub-max level. Thus not timed.


"Mrs. Wobbly"
As Rx'd.
12:47

Comment #339 - Posted by: Miyagi 30/m/168.6# at November 30, 2010 4:40 PM

8:03 as rxd

Comment #340 - Posted by: falk m/27/5'10/175 at November 30, 2010 7:49 PM

6.47

Comment #341 - Posted by: Rosie in Atl at December 1, 2010 5:25 AM

12:45 as rx'd

Comment #342 - Posted by: dsm19 / 31 / 6'0 / 210 at December 1, 2010 8:47 AM

i went sloow today due to the fact i'm out of shape and fighting a cold.
14:00 for sdhp 10x10
7:30 for thrusters
3:30 for pull-ups (3 unassisted)
25:00 = total

heh, gotta start somewhere..

Comment #343 - Posted by: ruben/5'6/145/23 at December 1, 2010 1:12 PM

M/17/5'9"/165

Had a lot of fun with this workout. Took it kind of easy because we've done some really horrible ones in the past few days, so I probably could've gotten a better time, but it is what it is.
As rxed

8:30 ?

I'm pretty sure I accidentally stopped my clock with 20 pull-ups left because I ended on 7:02. Guestimated how much time the last pull-ups took me, but I'm probably off by a bit.

Comment #344 - Posted by: Logan at December 1, 2010 2:29 PM

10:39

Comment #345 - Posted by: bookworm at December 1, 2010 2:45 PM


7:28

Comment #346 - Posted by: smacdad at December 1, 2010 2:55 PM

Row: 1000m
THR: 45lb x50
PU: x30
9:40, faster by 0:57.

Comment #347 - Posted by: Harpo m/43/145/5'7" at December 1, 2010 3:22 PM

Did something else! Shoulder injury

For time:
Run 800 m
30-20-10 of
45lb front squat
Butterfly sit-ups
Box jumps
Run 800 m

16:26

Comment #348 - Posted by: al deezy at December 1, 2010 4:07 PM

As Rx'ed: 7:55

Comment #349 - Posted by: Seader at December 1, 2010 4:10 PM

7:23

Comment #350 - Posted by: MikeyPaul/m/29/170/5'8" at December 1, 2010 5:05 PM

M55yo 229
1000m row @ 3:58

finished 12:22 w/ jumping pull ups

Comment #351 - Posted by: do_b330 at December 1, 2010 6:57 PM

WU
Jackie
10:27
M/49/195#/72"

Comment #352 - Posted by: RB at December 1, 2010 7:34 PM

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

6:57 Rxd

Comment #353 - Posted by: Carl Edwards at December 2, 2010 7:35 AM

As rx'd. 10:28

Comment #354 - Posted by: martyc/6'/240/48/m at December 2, 2010 12:39 PM

as rx'd. 8:12

Comment #355 - Posted by: Casey at December 2, 2010 2:02 PM

There is zero contrast between her black leggings and the dark green flooring.

How are people supposed to see the correct technique?

Comment #356 - Posted by: Geoff-UK at December 2, 2010 3:06 PM

8:35 rx'd

Comment #357 - Posted by: Lance D 28/69/213 at December 2, 2010 6:27 PM

WOD:
rxd in 6:52
row in 3:17
thrusters unbroken but way slow!

m/27/185/177cm

Comment #358 - Posted by: AJ at December 2, 2010 9:45 PM

subbed 100 sdhp
15:20

Comment #359 - Posted by: Demko at December 3, 2010 3:36 AM

m/30/5'9"/160

~11:00

Comment #360 - Posted by: ceaver at December 3, 2010 2:03 PM

13:40

Comment #361 - Posted by: Bill at December 3, 2010 3:43 PM

"Jackie"

1000 meter row SUB 100 Sumo Deadlift High Pull
45 pound Thruster, 50 reps
30 pull-ups

10:13

Compare to 090306

9:59

Comment #362 - Posted by: Louis Herrera 51 70" 178 at December 3, 2010 8:37 PM

m/37/5'9/181
CFWU-3. 12 pushups instead of PU 2nd. Superman. Burgener. No DU.
8:15
Done w/rowing in 3:49
Thrusters 26,15,9
Pretty good job pushing on thrusters.
PU 16,8,6
3/6/09: 9:40

Comment #363 - Posted by: jrm at December 4, 2010 12:01 PM

as rxed

11:30

Comment #364 - Posted by: Doug Sunshine at December 4, 2010 12:46 PM

9:34

Comment #365 - Posted by: RyanK 37/69/165 at December 4, 2010 2:30 PM

35 yom 191 lbs

11:44 Rx'd at PD. Burned out at about 500m on the row.

Last time:

33 yom 203 lbs.

As rx'd 12:38

Hammer grip pullups. Thrusters deceptively hard

Comment #366 - Posted by: kgw at December 4, 2010 5:50 PM

7:10 RX'd

Comment #367 - Posted by: D.Swan at December 5, 2010 6:26 AM

5'42"

Comment #368 - Posted by: Lacee-Hungary at December 6, 2010 1:12 PM

M46/6-3/190
12:21 RX'd...

Comment #369 - Posted by: Kaiman at December 6, 2010 3:38 PM

WOD "Jackie"

8.00

A lot slower ,but what do you expect ?!
c2 up the stairs,20kg bar and pull-ups down the stairs,pain !

Comment #370 - Posted by: Peter Keenan Scotland at December 6, 2010 6:08 PM

Crossfit warmup
WOD as rx'd
11:30
10 L sit pullups
20 handstand pushups.

Comment #371 - Posted by: Karsk (57 M 5'9" 185lbs) at December 7, 2010 9:23 AM

12:00

Comment #372 - Posted by: Repto M/40/5'11''/225 at December 8, 2010 7:02 AM

9:51

Comment #373 - Posted by: Mik at December 9, 2010 1:12 PM

as rx'd: row =3.35; thruster = 3.13 pullups =4.09
total of 10.58

Comment #374 - Posted by: spatterson at December 9, 2010 6:08 PM

11:56

sub sdlhp 20k bb, 100 reps, broken (50-32-18)
thruster 20k bb, 50 reps (25-15-10)
pullups (10-10-10)

thruster and pullup sets mixed to reduce break time. need to bend knees more on sdlhp. still carrying knee injury from double unders but going to adapt form in future after watching miranda's wod vid. thanks miranda.

Comment #375 - Posted by: zenoperegrinus at December 10, 2010 2:48 AM

M/22/70"/192#

"Jackie"
1000m row
40# thruster, 50 reps
30 pull ups

15:04

Comment #376 - Posted by: Bill Gibson at December 11, 2010 4:57 PM

strict PU's on my squat rack, 8:26

finished thrusters in under 6...think it could have been an easy sub 7 on a regular PU bar

Comment #377 - Posted by: MoGreene at December 12, 2010 12:33 PM

HSPU for rowing

10:48

Comment #378 - Posted by: JerryM at December 13, 2010 8:19 AM

CFWUx3 (skipped PUs and dips on last round)
8:20

Comment #379 - Posted by: Doug at December 26, 2010 10:59 AM

7:11 rx'd

Pr by 3 seconds.

Wanted 6:30

Row was 3:25, next time push the thrusters harder. No breathing breaks.

Comment #380 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at December 30, 2010 5:14 PM

1000 m row (4 min)
50 lb Thruster, 50 reps
30 pull-ups kipping

16 min

Comment #381 - Posted by: joe138 at January 2, 2011 9:49 AM

1000m row (5 min)
50 lb Thruster (50 reps)
30 pullups

18 min

Comment #382 - Posted by: pete99 at January 5, 2011 3:05 PM

m/33/160/5'9"

As rx'd: About 14 minutes. Hard to tell how long I had to wait for an open barbell at the globo. Goals for next time:
-rip off at least 25 straight thrusters to start (got about 12)
-nail at least 15 pull-ups to start (got 10)

Comment #383 - Posted by: Jiggastemple at February 18, 2011 5:14 PM

As rx'd
9:01

Comment #384 - Posted by: Chaps at April 18, 2011 12:52 PM

As rx'd
9:01

Comment #385 - Posted by: Chaps at April 18, 2011 12:52 PM

Sub'd w/100x 45# SDHPs
11:29

Comment #386 - Posted by: chavez at April 30, 2011 8:10 AM

10:15 (100x SDHP)

Comment #387 - Posted by: Michał at May 9, 2011 7:50 AM

9:45

Comment #388 - Posted by: mlt at May 13, 2011 6:36 PM

9:10 (-1:29)

Comment #389 - Posted by: bookworm at May 26, 2011 4:07 PM

16:30

Comment #390 - Posted by: dcyn at October 17, 2013 9:01 PM

10:07

Comment #391 - Posted by: William M. at July 2, 2014 8:40 AM
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