January 20, 2012

Friday 120120

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.

Compare to 061228.

EaglemanLakeMichiganKBSwing_th.jpg

Enlarge image

Karl Eagleman, Ellison Bay, Wisconsin.


"An Interview With John Schneider", CrossFit Journal preview video [wmv] [mov]


Event details of the CrossFit Tour Fort Worth stop - video [wmv] [mov]


WOD Demo with CrossFit Wilmington - video [wmv] [mov]


"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard

Posted by Pukie at January 20, 2012 5:00 PM
Comments

Jackie cubed! Gotta love it.

Comment #1 - Posted by: Matt 38/5'10"/185 at January 19, 2012 5:10 PM

I just spent the last 15 minutes hitting refresh on my browser waiting for Friday's workout to be posted. That must fall under an addiction.

Comment #2 - Posted by: Jeremy at January 19, 2012 5:11 PM

23:55.

Comment #3 - Posted by: Rob Orlando at January 19, 2012 5:17 PM

Jeremy,

I'm glad I wasnt the only one! haha

I am drunk on the kool-aid

Comment #4 - Posted by: Dwayne at January 19, 2012 5:17 PM

Triple Jackie! Yikes!

Dave T.

Comment #5 - Posted by: Dave T. at January 19, 2012 5:24 PM

It would've been nice to watch JZ, Daniel, and Cody run this at 100%. The boys have a competition this weekend and didn't want to hit it full throttle. Thanks for the visit and vid HQ.

Comment #6 - Posted by: t. at January 19, 2012 5:28 PM

Right there with you guys. I look forward to 7 PM CST everyday to see what's coming next.

I do have a question for the group. I was unable to complete Thursday's WOD because of travel. Is it recommended that I do both on Friday with a good break in between? Unfortunately, I can't push it back and be caught up by Saturday. Just looking for thoughts and opinions. Thanks.

Comment #7 - Posted by: Jeremiah at January 19, 2012 5:29 PM

...subs for the row anyone?

Comment #8 - Posted by: Memphis at January 19, 2012 5:35 PM


Here we are at the 2/3 mark. January 20th, and ready to do our 3rd WOD in this cycle. How did your date with “Elizabeth” go? I saw some pretty darned good times on the comments. Nice work by all!

Here’s another chance to learn something new about the Main Page above. I mentioned this a bit yesterday—do you see the “Compare to” in blue? That means we’ve done this one before, and the last time it came up in this case was December 12, 2006. You can get a sense for how long this might take by reading through the comments, and you can also get most of your questions answered by doing the same thing. I know you’re special and all, but trust me, your question came up before.

Classic CrossFit WOD’s come as couplets and triplets, 2 or 3 exercises combined in some way or another. Here’s a triplet combining an aerobic exercise (rowing), a weightlifting exercise (thrusters), and a gymnastics exercise (pull-ups). 3 rounds for time means we do the triplet in order 3 times. Row, thruster, PU, row, thruster, PU, row, thruster, PU. Oh yeah, hit that ol’ start button on your timer before that first row and tag ‘stop’ when you finish that last PU.

We use the Concept 2 ergometer. Sorry, no one knows the answer to any of your questions about any other rowing machine. We care…we really do…but we don’t know the answer. Row 1000M with the damper (that little handle thingy on the right side of the big circle thing) set on 4 or 5. If you don’t have a rowing machine the subs are run 800M or 100 Sumo Deadlift High Pulls with an empty 45# Oly bar. No, there is no version of seated cable rows or bent rows or any other kind of machine-thing rows that will work. There is no reason to scale this distance.

45# Thruster, 50 reps. Diabolical. Evil. Remember “Fran”? 95# Thrusters? Same exercise here. A thruster is a front squat to a depth where the crease of your hip is below your knee, followed by a push press. We are using an empty 45# Oly bar for these, and we are doing 50 reps per round. Light and fast. Women might consider scaling to a 35# woman’s Oly bar. If this is your first ever month of CrossFit, how about 30 reps here.

30 Pull-ups. Yup…more PU. We do love our PU here in CrossFit Land. Same as it ever was, scale by using an Iron Woody band, a Gravitron, or by doing Jumping PU (NO NEGATIVES…let yourself fall directly from the bar without slowing yourself down). Hmmm…30 reps per round. 90 PU. I dunno, there, Rook. Again, if you are new, scale the reps to 20, or even 15.

In December 2006 I was 11+ months into CF and this just CRUSHED me. My time was 44 and change when the middle of the Bell Curve was 28 or so. There’s a lot of work here. Think about two things: consider not only scaling within the rounds, but give strong consideration to doing only 2 rounds. Be safe. If you DO go for the whole shebang put a 40:00 cap on the deal. You’ve been here 3 weeks now and you’ve started to grow on us; don’t go all crazy heroish on us and get hurt now.

Tomorrow is a Rest Day. Work hard today. Eat well (hey, let’s talk nutrition tomorrow, shall we?). A long CrossFit triplet! 3-2-1...Go

Comment #9 - Posted by: bingo at January 19, 2012 5:39 PM

Memphis, answer in Newbie post in the filter...

Comment #10 - Posted by: bingo at January 19, 2012 5:48 PM

@ Memphis, Sumo Dead-lift High Pull (SDHP) Have fun

Comment #11 - Posted by: Thundermonkey (DJ) at January 19, 2012 5:54 PM

Sorry forgot an important piece of info, the sumo high pulls give me problems the day after. Shoulder issues. Any OTHER subs?

Thanks for the help bingo.

Comment #12 - Posted by: Memphis at January 19, 2012 5:54 PM

Memphis, run 800M.

Comment #13 - Posted by: bingo at January 19, 2012 5:57 PM

Man, thrusters after today work out?! Word? Is that working the same muscles?

Comment #14 - Posted by: Omar at January 19, 2012 6:09 PM

Great job JZ, Daniel and Cody!

Comment #15 - Posted by: Josh at January 19, 2012 6:30 PM

Scaling question: I lead an informal training group with fairly inexperienced members; we have a range of fitness levels and experience with Crossfit, so I'm definitely going to have to scale this workout for some members. Would it be better to reduce the number of rounds (have them just do Jackie or Jackie*2) or reduce the number of repetitions (maybe three rounds of .5k row, 25 thrusters, 15 pullups)? I'm afraid that some of them will just simply not have the strength to complete it RX. We're subbing SDHPs for rowing and those who can't do pullups use resistance bands.

Comment #16 - Posted by: Kenny at January 19, 2012 6:42 PM

Way to represent JZ, Daniel, and Cody

Comment #17 - Posted by: Edwin at January 19, 2012 6:44 PM

The rowers at my college don't have screens. How long should it take to row 1000 meters

Comment #18 - Posted by: Brent at January 19, 2012 6:57 PM

Come one guard dog work those scalings for me ...

Comment #19 - Posted by: mike at January 19, 2012 7:16 PM

Whoa! Ok, this stuff is crazy! I am hammered from Elizabeth -- she's always a tough one for me! Took me 8 mins (including a water break)! Now I am not sure I want to tackle the "Jackie Triplets". Jeepers! But what the heck -- I will face my fears and attack...I am going all out on those rows!!

If I was training a bunch of new trainees like Kenny above, I would have them do Jackie once, not this WOD. I would even consider scaling Jackie depending on the work capacity of the new trainees. Just my two cents.

Good luck to all who give this one a go!! It is gonna be like wrestling Bigfoot with one arm in a sling!

3 2 1 GO!!!!

Comment #20 - Posted by: Bullhorn at January 19, 2012 7:19 PM

im new. if i replace the rows with SDHP how many of that do i do per round?

Comment #21 - Posted by: adam at January 19, 2012 7:21 PM

Adam- do 100 SDHP's @ 45#. A good rule of thumb is one SDHP for every ten meters Rx'd.

Comment #22 - Posted by: JB at January 19, 2012 7:28 PM

¡HALA MADRID!

Comment #23 - Posted by: W. McLean at January 19, 2012 7:31 PM

JB- thanks

Comment #24 - Posted by: Adam at January 19, 2012 7:31 PM

I would not sub the row with 100 sumo deadlift high pulls per round, unless you are very conservative it will get your lower back (and you don't want to have to be conservative you want to go fast).

Instead I would do something more monostructural. Run 1000m is the best sub I think
May Double Unders but it's difficult to know how many reps.

Comment #25 - Posted by: Ed at January 19, 2012 7:43 PM

Great to see funky town aka Fort Worth as the next stop. Really is a great place to hangout and have a blast meeting everyone. And no...not every one there is old and wears old time cowboy gear. But we do have a great time at the Stockyards!!!

Comment #26 - Posted by: Trevor at January 19, 2012 9:23 PM

17:20 (40lb thrusters)

Comment #27 - Posted by: Stephen Ward at January 19, 2012 11:12 PM

so, this is basically "jackie" x3 round?

Comment #28 - Posted by: phen at January 19, 2012 11:25 PM

Wicked ball-buster. Bingo, you're rad. Good work.

Comment #29 - Posted by: SCFD1508 at January 19, 2012 11:45 PM

M/23/188cm/77kg

47:47 Rx

Had to wait a little bit for my turn on the pull-up bar each round

Comment #30 - Posted by: Brett at January 20, 2012 12:28 AM

No rower, sub 1K runs. Tougher than I expected at 26:30.

Comment #31 - Posted by: Torrey Hoffman at January 20, 2012 12:30 AM

29:54 rx'd

Comment #32 - Posted by: B-Mo M/34/6'/195 at January 20, 2012 1:46 AM

33:48

Comment #33 - Posted by: TomO/45/M/200 at January 20, 2012 2:16 AM

20:43

Had to sub 100 SDHP for row (BRUTAL!!!)

COP Zormat, Afghanistan

Comment #34 - Posted by: Matt S. at January 20, 2012 2:16 AM

Sub'd 1km run for row
36:10 mins

Comment #35 - Posted by: DPL at January 20, 2012 2:33 AM

Brutal. 31:35

Comment #36 - Posted by: Matt van Dinther at January 20, 2012 2:35 AM

27:32 rx'd

Comment #37 - Posted by: HOL at January 20, 2012 2:36 AM

m/46/185

29:18

Comment #38 - Posted by: cosmo at January 20, 2012 2:49 AM

chest to bar pullups
28:20

Comment #39 - Posted by: charbs 26/m/185 at January 20, 2012 3:06 AM

#18- 1000m row take about 5 min to complet.

Comment #40 - Posted by: Seabass at January 20, 2012 4:24 AM

Good morning. Very pleased to see that some have done their homework. If you clicked on "compare to", or if you have been spending some time perusing the site (especially the FAQ) you will realize that today's WOD is 3 X "Jackie"!

There are some good additional thoughts and suggestions above about being new to CF (I do not have an exclusive on this Newbie gig!) The running sub is 800M, though, not 1000M. If you don't have a monitor on your rower a very average time for 1000M is 4:00, though rowers, taller athletes, and folks with a big engine will easily be <3:30, even in round 3. Don't forget the patron saint of scaling, Gawrddog over on Brand X. Hover over "Start Here" and click on "Brand X scaled WOD" for 5 free scaled versions of every WOD.

Cap this at 40:00 if you are new, no matter how you scale or sub.

Comment #41 - Posted by: bingo at January 20, 2012 4:37 AM

35m55s

Comment #42 - Posted by: dcestnik at January 20, 2012 5:28 AM

36:16 Rx'd.

FOB Salerno

Comment #43 - Posted by: james.patrick [M/49/66"/135] at January 20, 2012 5:37 AM

43/m/176cm/73kg

As rx'd

25:49

1000m row in 3:51, 4:19, 4:16

Better to break thrusters and pull-ups in manageable chunks with short rest in between than to try and go unbroken but need to much rest between exercises as a result.

To be faster, rest less and suffer more.

Comment #44 - Posted by: Memuc at January 20, 2012 5:39 AM

43/m/176cm/73kg

As rx'd

25:49

1000m row in 3:51, 4:19, 4:16

Better to break thrusters and pull-ups in manageable chunks with short rest in between than to try and go unbroken but need to much rest between exercises as a result.

To be faster, rest less and suffer more.

Comment #45 - Posted by: Memuc at January 20, 2012 5:40 AM

27:55, ughhhhhhh

Comment #46 - Posted by: Justin R M/5'11"/180/34 crossfit west village at January 20, 2012 5:42 AM

m/43/5'6"/150

As rx'd 36:52

Comment #47 - Posted by: duane at January 20, 2012 5:57 AM

Newbie here doing WOD as scaled to puppy dawg on the Brand X scaled workout forum

1000 meters row
20 thrusters using EZ curl bar (25 lbs?)
20 assisted pull-ups on Gravitron (75% of BW assistance)

Time 8:27:21


Comment #48 - Posted by: swisswarrior at January 20, 2012 6:12 AM

1 round - 9:50
subbed 50 sdhps for row.

Just not feeling it this morning

Comment #49 - Posted by: Brett C. m/30/6'0"/170lbs. at January 20, 2012 6:14 AM

Rx'd - 29:45

Comment #50 - Posted by: Townsend m/28/5'8"/140 at January 20, 2012 6:17 AM

Loved it !! Its about a 200 yrd sprint from rower to the weight room.

m/37/180- did a 28:10 with bloody hands!!

Could do better with less rest ...duh.

Comment #51 - Posted by: Juno at January 20, 2012 6:52 AM

Subbed 800m run and 25# dumbbells for the thrusters

22:58

@memac #44......I did 20, 15, 15 with the thrusters
and 5x6 with the pull up sets (except for the last one I did it in 4 sets). It actually worked really well.

Comment #52 - Posted by: Paul m/28/6'2/190 at January 20, 2012 7:00 AM

27:59 rx'd...this was INSANE...8.19.43, 10:03.20, 9:38.10...I have felt that post-WOD dimentia since and strapped on my head to toe compression clothes...let's see how I feel tomorrow, where I'm sure cleans are coming...

Comment #53 - Posted by: DSG at January 20, 2012 7:11 AM

24:35 As Rx'd

Comment #54 - Posted by: Nick at January 20, 2012 7:16 AM

BRUTAL! 59:45

Subbed 1000M Row with 100 SDHP

Legs and shoulders completely fatigued!

Comment #55 - Posted by: SanJo Monster M/33/5'9"/189 at January 20, 2012 7:32 AM

M/25/187/5'9"

34:54 as rx'd

Comment #56 - Posted by: Scott at January 20, 2012 7:43 AM

Went hard on the first round to PR Jackie. PR'd by1:15!
As for the rest of the wod everything got a little slower. As rx'd 26:16.

Comment #57 - Posted by: Kurt M/38/190lb. at January 20, 2012 7:50 AM

Hi guys,

do we have time cap for this one?!

Thanks a lot!

Comment #58 - Posted by: Drasko at January 20, 2012 8:30 AM

24:03 2 rounds--cooked!!!

Comment #59 - Posted by: LiiT 38/m/6'1"/200lbs at January 20, 2012 8:30 AM

Drasko, post 9 and 41 contain the answer.

Comment #60 - Posted by: bingo at January 20, 2012 8:36 AM

M/37/226/6'4"
36:48
subbed in 100 SDHP @45lbs
& jumping pullups


Comment #61 - Posted by: MIke at January 20, 2012 8:40 AM

The screen on our rower is broken, so I rowed as hard as I could for 4:30 each time, since 2:15/500m is the pace at which I usually row.

3 rounds:
Row 4:30
45# Thruster, 50 reps
30 Pull-ups

Time- 33:49

Comment #62 - Posted by: DanEOD at January 20, 2012 8:43 AM

I think I'll call this WOD "Date Gone Bad.". I'm pretty sure someone else has thought that too.

Comment #63 - Posted by: Hill2jb at January 20, 2012 8:47 AM

this one snuck up on me, thought I would do better
32:47 :(

Comment #64 - Posted by: Troy at January 20, 2012 8:56 AM

43:35 using red band assisted pullups

.......................(Row, Thruster, PU)
Round 1: 13:14 (4:01, 4:45, 4:27)
Round 2: 14:40 (4:47, 5:51, 4:02)
Round 3: 15:41 (4:52, 5:47, 5:02)

Even with the red band I suck at doing that many pull-ups.

Comment #65 - Posted by: Gustav at January 20, 2012 8:58 AM

No rower...Had to subsitute for 800m run.
Time 24:55

Comment #66 - Posted by: Greg Crosby at January 20, 2012 9:26 AM

This SMOKED me. OMG!

Rx'd @ 33:54:04

40 M/188lbs/5'9"

Comment #67 - Posted by: RaSheed at January 20, 2012 9:27 AM

33 flat rxd

Comment #68 - Posted by: alfonzo mayora at January 20, 2012 9:30 AM

First time doing Jackie^3 Previous 1rd Jackie 9:10 This time splits were;

8:46 (1 round PR)
19:58
31:26

M/45/69"/178#

Comment #69 - Posted by: fyrwrks416 at January 20, 2012 9:36 AM

40:47 first time doing jackie ever

Comment #70 - Posted by: Kyle at January 20, 2012 10:12 AM

I have a regular row extension machine that is weighted...Can I use this for the row machine? If so, How much weight should I use and does any one know the approx reps it takes for 1000 meter row?

Comment #71 - Posted by: Steve at January 20, 2012 10:21 AM

21:29 rx'd... Sub 3:55 for all rows, butterfly pu... I'm just glad I beat Khalipa's time...

Comment #72 - Posted by: Eamon 31.m.170#.5'8 at January 20, 2012 10:30 AM

38:45 Crossfit rocks!

Comment #73 - Posted by: SSVMI91 at January 20, 2012 10:33 AM

Bingo - please don't leave us in February. I am on my 3rd year of Crossfit and I read your comments immediately upon reading the WOD. I'm no newbie and I am still benefitting greatly by your posts. Maybe make some money and turn this into a Blog of The Day......whatever. Just hang around longer.

Comment #74 - Posted by: Yvonne at January 20, 2012 10:45 AM

28/M/200lbs

Time-28:58

Took the walk of shame after that performance!

Comment #75 - Posted by: Tim G at January 20, 2012 10:52 AM

28:40

Comment #76 - Posted by: mlt at January 20, 2012 10:53 AM

29:45

This is one of those WOD's where I go in with a goal - a time and everything divided into seemingly manageable blocks. Then, about 10 thrusters into the first round I got that all too familiar realization, 'That ain't gonna happen.'

Comment #77 - Posted by: TRN III at January 20, 2012 10:56 AM

50 / 186

as rx'd

42:25 - horrible everywhere

Comment #78 - Posted by: tom perry at January 20, 2012 10:58 AM

22:39

Comment #79 - Posted by: Matt griffin at January 20, 2012 11:14 AM

28:25
Subbed 100 SDLHP for the rows
I was at 6:05 after the first round and decided I was done until my workout partner kicked me in the but and got me going again 2 minutes later. It's good to have friends that'll keep you going when you want to quit.

Comment #80 - Posted by: Caveman/m/5'9"/200/28 at January 20, 2012 11:19 AM

I'm with you tom.

as Rx'd 39:56

brutal.

Comment #81 - Posted by: jd/m/50/6'1/180 at January 20, 2012 11:31 AM

Did two rounds for time of:

Run 800 meters
45 pound Thruster, 50 reps
30 Assisted Pull-ups (knee in green band)

Time: 25:46

Comment #82 - Posted by: Jonathan Offen M/26/5'8"/160 lbs at January 20, 2012 11:40 AM

32:25

Comment #83 - Posted by: Paul Link at January 20, 2012 11:45 AM

4 min airdyne subbed for row
31:29

Comment #84 - Posted by: Ferb44 187# at January 20, 2012 12:28 PM

M/40/136

33:15

We had six participants and only three rowers so we rotated between the recommended subs first round 800m run second round 100 Sumo DL high pulls with 45 lbs, and the third round 1000m row.

Comment #85 - Posted by: Monte at January 20, 2012 12:32 PM

36:30 Rx'd.

Comment #86 - Posted by: J.Wood at January 20, 2012 12:40 PM

34:15 as rx'd

Comment #87 - Posted by: SB at January 20, 2012 12:47 PM

33:12 Rx'd

Rowing was harder than I expected. I need to find a rhythm on that machine.

Comment #88 - Posted by: JK m/28/215/5'10 at January 20, 2012 12:56 PM

I'm a woman in the military and have only been doing crossfit ~3 weeks so I'm still very much a newbie...before crossfit I have considered myself mostly a long-distance runner (for 10+ years).

I did this in 23:15 but
1) no rower so I ran 800m each round as Rx'd
2) did 20 lbs on thrusters for 30 reps/round
3) did 30 reps pull-ups/round on a gravitron, assisted by ~50% of my body weight.

Question: Looking at the other times mine seems really fast, but my arms feel pretty darn fried. But I really didn't think I could do 30 reps w/ 45 lbs.

Would it have been better for me to stick with the higher weight even if it meant not getting the Rx'd # of reps in?

Comment #89 - Posted by: KER at January 20, 2012 1:00 PM

38:20

Comment #90 - Posted by: GU997/42/5'10"/200 at January 20, 2012 1:06 PM

Made up Elizabeth (scaled):
21, 15, 9
85# power cleans
dips to a bench w/ feet on a bench
7:15

Comment #91 - Posted by: Carole (F/53/5'6"/133) at January 20, 2012 1:10 PM

M/30/180cm/83kg
Time: 30:50
That was unbelievable!

Comment #92 - Posted by: George Horvath at January 20, 2012 1:21 PM

Today was the 4th day in a row (Thank you Navy?)... resting a lot this weekend.

Anywho,
8/5/3/2/1 Push Jerk
185/205/225/245/255lbs

Then just "Jackie"
1000m Row (3:23 pretty good for me)
50 Thrusters (dead after the row and Push Jerking)
30 PU (easy day)
7:56

Comment #93 - Posted by: Eckers 22/M/6'/189lbs at January 20, 2012 1:22 PM

@ KER

Hard work is always gonna get you results. Keep it up!

Comment #94 - Posted by: Eckers 22/M/6'/189lbs at January 20, 2012 1:23 PM

36:27 rx'd

Rows: 4:05, 4:07, 4:13 (I would rather run an 800 any day)

Comment #95 - Posted by: jomo m/48/6'/172 at January 20, 2012 1:25 PM

M/234/23/6'4''

25:36

2 rounds

1000m
45# 50 thrusters, secound round did push press to work more on shoulders
did assisted pullups on machine at -50lbs

Comment #96 - Posted by: Dwayne at January 20, 2012 1:34 PM

29:45 Rx'd

Comment #97 - Posted by: TRN III at January 20, 2012 1:48 PM

2 rounds plus 15 thrusters 10 pull ups. one hour 10 minutes. new and dying.

Comment #98 - Posted by: Matt at January 20, 2012 1:56 PM

Not sure my sub was even close. I did 120 - 100# cable rows for each set of 1000 meters. Rest was as Rx'ed.

43:29.8

And for extra fun, it was day 51 of my 100 day Burpee challenge.

M/33/169#

Comment #99 - Posted by: Kevin D at January 20, 2012 1:57 PM

M/43/185/5'9"

2 rounds only, 22:46.

At my age it's asking a lot to do a girl three times in one day! Glad to get two cracks a Jackie today.

Comment #100 - Posted by: Phil at January 20, 2012 1:58 PM

50/M/180
Sub'd
750m row
25 thrusters
15 Pulls
24:54

Comment #101 - Posted by: IBZIM at January 20, 2012 2:03 PM

27:24
Sub 800m run for the 1000m row
Had to sub jumping P/U to get all 30

Comment #102 - Posted by: JB at January 20, 2012 2:11 PM

22/m/205#

Rx'd: 28:56

Comment #103 - Posted by: Neill at January 20, 2012 2:16 PM

19:45

subbed 100 SDHPs for the rower.

Comment #104 - Posted by: CPT Hoolie M/41/5'11"/213 at January 20, 2012 2:23 PM

Newbie to crossfit....time 37:58 last round i wanted to puke.

Comment #105 - Posted by: Chris Harrison at January 20, 2012 2:43 PM

28/M/5'7"/175

First round was 800M run/30 thrusters/7 pull ups

Second round was 1000 meter paddle (the only Concept 2 rower that isn't in storage for renovations has a paddle attachment on it, which is fine, I'm a canoeist not a rower)/30 thrusters/3 pull ups

Third round was 1000 meter paddle/30 thrusters/ No pullups, all the pull up bars (or what passes for pull up bars in my gym) were taken. I don't think I could have done any anyway.

I was feeling pretty blasted from Elizabeth yesterday, now I feel totally wiped out. I'm glad tomorrow is a rest day!

Comment #106 - Posted by: bcpilotguy at January 20, 2012 2:48 PM

24:26 Rx'd

* First time squatting since December 31st due to knee issue.

Comment #107 - Posted by: MarcusG 30 5'9" 160 at January 20, 2012 2:54 PM

Addressing the topic of a sub for the rower. I am an athletic trainer for 18 years and a crossfitter for about a year. When choosing a sub for anything , as when scaling, you are looking to replicate the rxd movement as closely as possible. That makes sense. So yes a sumo deadlift high pull would be a better choice than running. Rowing and running are very different things. So sdhp it is as per Crossfits recommendations and I believe completely in this program. But when someone cannot perform the sdhp due to injury or pain I believe a different sub should be performed instead of the default to running. The exercise can be done with a barbell dumbells or kettlebells. Essentially from the hang position bend into the start position of a deadlift, row the weight to your waist, return the weight to the floor, then stand with a powerful hip extension into shoulder elevation(shrug). This motion is much closer to that of the rower in terms of positioning and mechanics. It is fully functional. The bent over row as an exercise has been used in CF before. This version is far more dynamic. If you have no problem accepting the bench press in CF than the bent row is exponentially more functional requiring tremendous midline stability. Done in lightly it is an amazing metcon and done heavily it's a true strength builder.This is my humble suggestion. Before you sub with a run- try this and stay closer to the row.

Comment #108 - Posted by: Bugdjj at January 20, 2012 3:27 PM

M/23/167/5'10"

30:05 as rx

Comment #109 - Posted by: Mike Sidelko at January 20, 2012 3:27 PM

M35/5'4"/145lbs
As RX'd
29:48

Comment #110 - Posted by: Matt Burritt at January 20, 2012 3:29 PM

31:02

Subbed 100 SDHPs w/ a 45# bar each round (BRUTAL!]

I was stoked though because I got the first set of SDHPs unbroken

M/158#/5'9"/28

Comment #111 - Posted by: ken at January 20, 2012 3:46 PM

24:04

Comment #112 - Posted by: Grahm governor at January 20, 2012 3:58 PM

M/24/210/5'11"

As rx'd

19:30

Comment #113 - Posted by: Dancer at January 20, 2012 4:11 PM

As rxd
36.46

Comment #114 - Posted by: Jonblaze at January 20, 2012 4:18 PM

32:59 as Rx.

Comment #115 - Posted by: Sheldon N (M/34/6'/183) at January 20, 2012 4:19 PM

53min. Could only do 30 lbs Thrusters and 20 pull-ups in broken sets. The only thing per beta was rowing. Hey, Again, At least I showed up to the party.

Comment #116 - Posted by: Shawn at January 20, 2012 4:24 PM

53 min. Broken sets with less weight. Yeeee haaa awesome.

Comment #117 - Posted by: Shawn at January 20, 2012 4:25 PM

34:09 with 800m run

Comment #118 - Posted by: jclinam at January 20, 2012 4:26 PM

34:34 rx'd!

1st set thrusters -- 20-15-15
2nd set thrusters -- 10-10-10-10-10
last set of thrusters -- 15-15-10-10

Comment #119 - Posted by: georgecole3 at January 20, 2012 4:28 PM

I hate you Crossfit.... Ahhhh my legs burn!!! Lol it's a love hate relationship right now lol! My legs where done from those squat cleans so today was brutal! I showed up though which is half the battle! Rest day is going to be heaven!

M26/193/5'7

42:00 has to stop to pick my lungs off the floor! ;)

Comment #120 - Posted by: Omar at January 20, 2012 4:43 PM

KER 83,

No, you did a great job of scaling! 3 weeks in? Very nice. It's always better to check your ego and quit a little sooner. You will be glad of two things tomorrow: 1) your scaling and 2) Rest Day!

Comment #121 - Posted by: bingo at January 20, 2012 4:53 PM

Bugdjj 99,

When subbing it is indeed essential to try to achieve not only the stated stimulus for the exercise (here, to raise the heart rate and get 4ish minutes of phosphagen/aerobic work), and to perform a leg drive/hip opening (albeit small), and arm pull. If you cannot do the suggested sub, in this case an SDHP, then you have to decide which of the stimuli you are more interested in: raise the heart rate or fidelity to the movement.

If you go back over the years (I've got 6+ years under my belt, most spent here on CrossFit.com) you will see that the running and rowing are interchanged quite frequently in order to achieve the heart rate/aerobic stimulus, no matter what the distance. Your suggestions make a ton of sense WRT fidelity to the row movements, but a run is an equally acceptable sub in almost all circumstances (as is a row for a run).

It's really cool to see the wheels turning as you thing this through, though! I like how you approached this and will likely utilize some of your suggestions downstream.

Thanks.

Comment #122 - Posted by: bingo at January 20, 2012 4:59 PM

2 rounds 27:44
sub'd 100 sdhp for 1000m row

Comment #123 - Posted by: Jason Crocker at January 20, 2012 5:00 PM

#106 Shawn

It's all about what you can do, not anyone else!

Comment #124 - Posted by: Paul m/28/6'2/190 at January 20, 2012 5:03 PM

DND; Injured knee, no rowing, running, jumping or squats for a while. Ortho next week, upper bodyweight complex
M/54/6’/205
Garage Crossfit enthusiast

Comment #125 - Posted by: Pete In Sun City at January 20, 2012 5:06 PM

As Rx'd 23:48

Comment #126 - Posted by: BP/36/5'11"/210 at January 20, 2012 5:13 PM

M/49/175#

Bingo - thanks for telling me to stop at 40:00 (and all your other great advice).

2 rounds plus 30SDHP

100 SDHP 45#
50 Thrusters 45#
30 PU

Comment #127 - Posted by: gtm at January 20, 2012 5:16 PM

35:12

Comment #128 - Posted by: ninjatarzan at January 20, 2012 5:23 PM

29:31
sub 100 reps 45lb SDHP for 1000m row

Comment #129 - Posted by: ADM/47/6'0/181 at January 20, 2012 5:28 PM

M/52/152/1-1-06

CFSB Front Squats 5 Rep sets
135-155-180 PR

AMRAP 10:00
5PU
10Push-up
15 Squat

10 Rounds

Rest 5:00

AMRAP 10:00
5 PU
10 Sit-ups
15 Squats

8 Rounds + 5 PU + 8 Sit-ups

Comment #130 - Posted by: bingo at January 20, 2012 5:31 PM

31:58, at st. 3. Ugh

Comment #131 - Posted by: ScottMacArthur at January 20, 2012 5:43 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Row 500M Thruster 45lbs x 5-5-5

As rx'd: 36:06
Foam roll after
Compared to 061228: ~50 minutes, SDHPs instead of rows, half reps on second and third rounds.

Comment #132 - Posted by: Sesoku at January 20, 2012 6:03 PM

m/17/6'0"/185lbs
38:45
really rough. only did 20 pullups per round. the rest as rx'ed

Comment #133 - Posted by: jack wallace at January 20, 2012 6:29 PM

m/17/6'0"/185lbs
38:45
only did 20 pullups per round. the rest as rx'ed

Comment #134 - Posted by: jack wallace at January 20, 2012 6:32 PM

25 / M / 5'9" / 137lbs

Five rounds for time of:
12 Wallball shots, 12 pound ball
12 Toes-to-bar

17:00

Wow, the toes-to-bar were horrible.

Comment #135 - Posted by: BC at January 20, 2012 7:19 PM

27:53
Sub 15/rnd Pullups
New PB

Comment #136 - Posted by: ryman at January 20, 2012 7:40 PM

pull-ups assisted at 80
51:30

Comment #137 - Posted by: David Burns at January 20, 2012 8:14 PM

M/46/218/74

Time: 28:54
Subbed pushups for pullups; the rest, as rx'd.

Comment #138 - Posted by: GWL at January 20, 2012 9:04 PM

23:53

M/25/5'8/167lb

Comment #139 - Posted by: Shawn McQueen at January 20, 2012 9:42 PM

35:48
substituted pull-ups for ring rows and machine rope pull-downs

Thrusters:
Rd1: 25, 10, 10, 5
Rd2: 15, 15, 10, 10, 10
Rd3: 10 x 5

Comment #140 - Posted by: Franklin Bukoski at January 20, 2012 9:45 PM

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups


SDHP no rower

Ha, Ha 26:40 then realized I did not do the last round of thrusters? 2 min of walking around/rest came back inside and finished 31:05.


pm got to 2701 sspp= Squat, Sit up, Pull up, push up. trying to get to 4000+ by end of month.

Thank god for a day off tomorrow. I'm done.

Comment #141 - Posted by: Paul at January 20, 2012 10:34 PM

FR.E.A.K
For time
WOD consists of first rounds of Fran, Eva, Annie, and Kelly
21x Thruster (95#)
21x Pull-ups
Run 800m
30x DB swing (45#)
30x Pull-ups
50x Single unders
50x Sit-ups
Run 400m
30x Box jump (24 inch)
30x Wall ball (12#)

Alan: 25:42
Cedric: 27:25

Then Tabata core workout.

Comment #142 - Posted by: Alan H. in Kabul at January 20, 2012 10:40 PM

Three rounds for time of:
45 pound SDHP, 100 reps
45 pound Thruster, 50 reps
30 Pull-ups

41:18

Comment #143 - Posted by: RHJ at January 21, 2012 4:33 AM

F/41/5'6"/145

scaled & modified:

3 rounds
50 SDHP + 400m run
35# thrusters, 30 reps
20 pull-ups

28:37

Comment #144 - Posted by: mom to five at January 21, 2012 5:17 AM

27:20

Comment #145 - Posted by: Chabries at January 21, 2012 5:42 AM

M/34/5'7"/190

Rx'd 30:17

Comment #146 - Posted by: Jason M at January 21, 2012 6:07 AM

36:22, rx except green band assissted pullups. Tough workout.

Comment #147 - Posted by: Doug/58/6'4"/235 at January 21, 2012 6:34 AM

36:22, rx except green band assissted pullups. Tough workout.

Comment #148 - Posted by: Doug/58/6'4"/235 at January 21, 2012 6:34 AM

36:05 RX

Comment #149 - Posted by: Nathan Lewis at January 21, 2012 7:55 AM

Subbed 100-45lb SDHP for 1000m Row.
Gymnastic Kipping Pull-ups

Triple "Jackie" wasn't as boring as I thought she was going to be.

44:10

m/39/74"/205# CF start-date 2/10/11

Comment #150 - Posted by: Daniel Murdock at January 21, 2012 8:12 AM

47:05 as rx'd except pullups on gravitron (7,8,8)

Walking up and down stairs to get from rower to bar and back to gravitron - I could us the rest though - Jackie is a tough chick!

M/34/5'9"/220

Comment #151 - Posted by: Bill Hunter at January 21, 2012 8:13 AM

40:21

M/31/6'4"/195

Comment #152 - Posted by: Brad r at January 21, 2012 8:22 AM

37:38

Thrusters were much harder than I imagined!!!

Comment #153 - Posted by: Tom 50/5'10/177 at January 21, 2012 9:00 AM

Did 2 rounds ... and scaled them

Row 1000 meters
45 pound Thruster, 50 reps
20 Pull-ups (10 + 10 assisted)

33 minutes

The rows felt good (~4 min / 1000m)
On Thruster sets were broken (sets of 10)
The pull-ups kicked my butt ...

Comment #154 - Posted by: Scott (M/48/5'10"/195) at January 21, 2012 9:21 AM

29:47 rx'd

Comment #155 - Posted by: Jeff A. at January 21, 2012 10:14 AM

M/41/5'10"/209

Stopped at 40:00
Round 1 - 100 sdhp 50 thrusters 10 pull ups, 20 jumping pull ups

Round 2 - 100 sdhp 50 thrusters 30 jumping pull ups

Round 3 100 sdhp, 23 thrusters

Round 4 crashed on ground in pool of sweat

Comment #156 - Posted by: Ape teach at January 21, 2012 10:27 AM

24:43 w/ 800m runs

Comment #157 - Posted by: Jetté 42/M/5'11"/170 at January 21, 2012 11:29 AM

12:26 1 round broken in half and done twice with green band for pull-ups, good workout; can't wait to get back in shape after foot surgery!

Comment #158 - Posted by: RussA at January 21, 2012 12:50 PM

how do you know when you've rowed 1k meters on a machine?

Comment #159 - Posted by: robin at January 21, 2012 1:09 PM

3 rds, 800m run, 50 squats, 30 pullups

21:40

Avg HR 176, peak 187.

Carole, outstanding job on Elizabeth.

Comment #160 - Posted by: mas 55/M/150 at January 21, 2012 1:23 PM

3 rds but scaled:
800m run
15# db's thrusters 50 reps
30 pull ups green band assist

26:40

I scaled to my benefit. SDLHP's, my normal sub for rowing, would have put too much stress on my shoulders with the thrusters and pulls up. I considered all the input from everyone's posts. Lots and lots of variety. This variation worked best for me. I was slow on the runs, right at 4 minutes for each. Thanks everyone.

Laura f/49/5'7/145

Comment #161 - Posted by: power-girl at January 21, 2012 1:57 PM

3 rnds
1k erg
50 x 45# thrusters
30 pull ups
10 GHDSU
29:55
51 yrs, 5'7", 150#

Comment #162 - Posted by: ed eybel at January 21, 2012 1:57 PM

28/m/5'11"/185to190
As rx'd
39:04

Yuck!

Comment #163 - Posted by: justaman - liberty, sc at January 21, 2012 2:38 PM

3rounds

800m run
40 thrusters #35
15 pull-ups

33:38

Comment #164 - Posted by: flyingfleet at January 21, 2012 3:25 PM

28:26 rxd

Comment #165 - Posted by: Jeff at January 21, 2012 3:44 PM

M/6'3"/260#/42

3 RFT
Row 1000m
22# Wall Ball Shots, 50 reps
30 Pull ups
Total time: 33:41

Brennon-15/5'10/165#
Shane-14/6'1/237#
3 RFT
Run .50 miles
25# Sumo Deadlift High Pulls, 50 reps
Inverted Rows, 30 reps
B-30:05
S- 31:41

Comment #166 - Posted by: Halvy at January 21, 2012 6:42 PM

M/6'3"/260#/42

3 RFT
Row 1000m
22# Wall Ball Shots, 50 reps
30 Pull ups
Total time: 33:41

Brennon-15/5'10/165#
Shane-14/6'1/237#
3 RFT
Run .50 miles
25# Sumo Deadlift High Pulls, 50 reps
Inverted Rows, 30 reps
B-30:05
S- 31:41

Comment #167 - Posted by: Halvy at January 21, 2012 6:49 PM

m/43/5'7/150

As Rx'd

31:20

done on 1/21/2012

need to work on grip strength.

Comment #168 - Posted by: texinma at January 21, 2012 7:05 PM

subbed 100 SDHPs for the rower.

38:39

pullups slowed sdhp for 2 and 3 rounds

Comment #169 - Posted by: Kevin McClellan 50/195 at January 21, 2012 7:07 PM

M/6'3"/260#/42

3 RFT
Row 1000m
22# Wall Ball Shots, 50 reps
30 Pull ups
Total time: 33:41

Brennon-15/5'10/165#
Shane-14/6'1/237#
3 RFT
Run .50 miles
25# Sumo Deadlift High Pulls, 50 reps
Inverted Rows, 30 reps
B-30:05
S- 31:41

Comment #170 - Posted by: Halvy at January 21, 2012 7:20 PM

30:35 as rx'd

Comment #171 - Posted by: Eli Saggy at January 21, 2012 7:39 PM

As Rx 29:30.

Almost killed me!!

M/168#/6'/37yrs

Comment #172 - Posted by: britishfireman at January 21, 2012 9:31 PM

As Rx 29:30.

Almost killed me!!

M/168#/6'/37yrs

Comment #173 - Posted by: britishfireman at January 21, 2012 9:31 PM

Subbed 1000m row with 100 double-unders

25:15

Comment #174 - Posted by: James M/29/5'7"/155 at January 22, 2012 9:32 AM

32:16 Rx

m/22/5'6"/153

Comment #175 - Posted by: Gaelan T. at January 22, 2012 10:29 AM

3 rounds
800 m run for row
25:45

Comment #176 - Posted by: Sebastian at January 22, 2012 2:14 PM

2 rounds Rx'd

22:38

Comment #177 - Posted by: JFA at January 22, 2012 2:17 PM

Did not read close enough and did Jackie @8:55rx

Comment #178 - Posted by: Rob Hole M/45/5'10"/180 at January 22, 2012 2:31 PM

please stop encouraging butterfly kips in WOD's outside of competition.

Comment #179 - Posted by: bryan at January 22, 2012 3:32 PM

46/173

My first crossfit WOD of the year.

As rx'd: 29:16

Comment #180 - Posted by: Rick Cantu at January 22, 2012 4:21 PM

Warm up
Pull up 3x5
Dip 3x5
Squat 3x10
Push up 3x5
Crunch 3x45
Time - 22.44.6
Notes: First time with WOD. 25 thrusters and 15 pull ups.

Comment #181 - Posted by: AB at January 22, 2012 7:17 PM

29:24
Subbed 10 kg dumb bell sdhp for rows: 1000m=100 sdhp
subbed 10 kg dumb bell thrusters for wall balls
On round 1, I did 4 ring pull ups, but switched to bar pull ups thereafter. Ring pull ups were too hard for this work out. What a killer.

Comment #182 - Posted by: Mik at January 23, 2012 3:59 AM

26:02. Errantly did presses instead of thrusters. Row was 1:50, 2:00 (3 breaks), 2:03, (3 breaks). Gasser on the rower.

Comment #183 - Posted by: Xman at January 23, 2012 4:36 AM

Last round bar in use so subbed 25lb DB thrusters (harder?) - otherwise as rx'd:

38:39

Comment #184 - Posted by: dsm19 / 33 / 6'0 / 210 at January 23, 2012 4:48 AM

31:59 as rx'd

Comment #185 - Posted by: Bells at January 23, 2012 5:34 AM

M/34/5'9"/196#

As RX'd
30:02

Comment #186 - Posted by: Garfish at January 23, 2012 7:35 AM

Jeff @ 2.0
Rows paced at:
2:00, 2:06, 2:10
Thrusters:
35,15
Pull ups:
20, 10 the first two rounds
12, 10, 8 the last round
23:58

Comment #187 - Posted by: Jeff & Charity @ CF Snohomish at January 23, 2012 8:30 AM

22:20 @ crossfit snohomish

Comment #188 - Posted by: JDisch at January 23, 2012 10:42 AM

29.50 with SDHP sub

Felt about a 6 due to poor meals throughout the day and the day before

A rower would be nice for Christmas :)

SDHP 1st: 54, 20, 26 2nd: 25, 13, 12, 15, 15, 15, 5 3rd: 15, 10, 13, 12, 15, 15, 20

Thrusters 1st: 25, 15, 10 2nd: 15, 10, 10, 15 3rd: 15, 13, 12, 10

Pull-ups 1st: 10, 5, 5, 5, 5 2nd: 5, 5, 5, 5, 5, 5 3rd: 7, 5, 2, 6, 5, 5

22/m/5'11"/171

Comment #189 - Posted by: Logan S at January 23, 2012 2:05 PM

M/36/6'4"/200

30:13 as rx'd

Comment #190 - Posted by: TimT at January 23, 2012 2:36 PM

BrandX Pack Scaling:

2 rounds for time of:

100 high pulls 45#
50 thrusters 45#
30 Pullups (assisted)

27:34

Comment #191 - Posted by: Seader at January 23, 2012 4:11 PM

24 Laps at Y
20:02
Then....
3 Rounds
15 Squats with Medicine Ball
10 Pull-Ups
4:25
Good Workout

Comment #192 - Posted by: dyagg at January 23, 2012 5:38 PM

3 miles/25lb vest run in the AM

51:33, yep, i sucked today, strong on pull ups/row, Thruster kicked my butt, could not get any air.

Comment #193 - Posted by: gpdjmac1 at January 23, 2012 10:13 PM

45:20 as rx'd

Comment #194 - Posted by: lucien at January 24, 2012 4:14 AM

2012-01-24: 31:20. (7:45,11:13,11:19). Bar to floor.

Comment #195 - Posted by: gs at January 24, 2012 8:51 AM

38:59 on 24 Jan '12

Comment #196 - Posted by: NAMWIZ at January 24, 2012 10:51 AM

2 rounds 24:46
Just getting back into shape from 6 months of infrequent inconsistency in the gym. Major props for people banging out 3 rounds in under 30min.

Comment #197 - Posted by: addiroids at January 24, 2012 12:43 PM

M/33/6'1"/180

48:01 as Rx'd
broken sets of thrusters and sets of 10 pullups with 6-inch riser, jumps & slow drops

f'in awesome workout.

Comment #198 - Posted by: JQuick at January 24, 2012 3:29 PM

2 rounds:
1000 m row, 30# thruster x50, 20 pullups
26:40
F/33/127/5'1"

Comment #199 - Posted by: Pgily at January 24, 2012 5:28 PM

26:19

Comment #200 - Posted by: Mad Max at January 24, 2012 11:15 PM

M/173/32/5'7"

32:23

Comment #201 - Posted by: Mark S. at January 25, 2012 3:39 AM

39:52 as Rx'd

I was falling at the end.. almost kill me!

Comment #202 - Posted by: hugolopez at January 25, 2012 5:20 AM

as rx'd

29:56

great wod!

Comment #203 - Posted by: al deezy m/34/150 at January 25, 2012 3:48 PM

M/43/185

As rx'd:

29:20

More better faster

Comment #204 - Posted by: Marty at January 25, 2012 3:59 PM

As Rx'd.
33:04


Mrs. Miyagi
42:49

Comment #205 - Posted by: Miyagi m/31/173.2# at January 25, 2012 4:08 PM

34 minutes even

Comment #206 - Posted by: Matt Johnson (m/31/6'3"/215) at January 25, 2012 4:14 PM

subbed in 100 SDHP @45lbs.
37.15

i hated this. SDHP kills me.

Comment #207 - Posted by: Scratchy at January 25, 2012 10:17 PM

M/43/6'/219
30:16

Comment #208 - Posted by: bill wilhelms at January 25, 2012 11:07 PM

2 rds 26:15

Comment #209 - Posted by: ecp2 at January 26, 2012 3:09 PM

C-
35# thruster
25:35

Comment #210 - Posted by: Jeff & Charity @ CF Snohomish at January 26, 2012 6:08 PM

1000 m row
30 pull ups
30 push press @ 95lbs

36 min

Comment #211 - Posted by: M 48/5'8"/166 at January 27, 2012 6:08 AM

M/38/134 lbs/ 5'-6"
As Rx: 28:35
This was a hellish WOD for me.. very mentally stressing.. wanted to stop after the middle of the second round... I was feeling o.k. with the rowing.. for me.. I'm slow but enjoy the taxing of the rower... odd.(I was going at a little below 2:00 for the first rnd, then about 2:05 then about 2:15.... I know 2:15 pace is super slow, but I was feeling it and was thinking that if I push too hard to stick to 2:00 or there about, then my thrusters will really pay the price.. much more than the saved 20 seconds or so.) the thing I hated was that the rower is about 50 feet or more from the barbell area, then the barbell area is about 150 feet away from the pullup bar area... so a bit of jogging to each station... but oh well.
My splits were:
8:12
10:10
10:13
the pullups for me were the easiest, and I rarely ever do pullups lately... a lot of the WODs posted don't have pullups and that's fine with me... I'd rather work my goats anyway.
I was surprised how taxing the high rep thrusters were.. I think after you're breathing a bit, the fatigue sets in sooo much faster with the thrusters.. like in Fran.
I varied my leg position slightly from pointing outward to a little more narrow at times, just to vary a little a bit and minimize the muscle fatigue.
the gym was closing and I was NOT going to stop my WOD... got it in before they closed and stretched for a few minutes after...
My left achilies has been SUPER tight the last 3-4 days... I actually took an extra day rest to see if that would help and it did a little, but not much.

Comment #212 - Posted by: anton at January 27, 2012 7:17 AM

30:45

Comment #213 - Posted by: nsb at January 27, 2012 11:11 AM

31:10

Comment #214 - Posted by: MikeyPaul/m/30/170/5'8" at January 27, 2012 7:40 PM

31:08 as rx'd
rows were 3:39, 3:50, and 4:04
thrusters smoked me

Comment #215 - Posted by: josiah at January 27, 2012 10:41 PM

M/42/5'8"/172

As RXd - 30:10

Wow...really wanted to quit after two rounds...

Comment #216 - Posted by: Jon Craig at January 28, 2012 2:55 PM

26:42 rx'd

Comment #217 - Posted by: Bill/53yo/72"/212 at January 28, 2012 8:10 PM

as rx'd 41:27

Comment #218 - Posted by: crossfit Chris at January 29, 2012 1:24 PM

41:49 vs
49:23 12/28/06

rows @ 4:06, 4:13, 4:23

Did 5k Redwood Regional Park hike w/ kids this morning.

m/55/5'10"/172

Comment #219 - Posted by: kevin o at January 29, 2012 4:49 PM

27:28

M/41/178

Comment #220 - Posted by: jayhawkcf at January 30, 2012 5:45 AM

atta boy Karl!!!

Comment #221 - Posted by: Reid at January 30, 2012 7:17 AM

29 m 56s determined to do it in under 30 minutes.... Delighted.. Only my third ever WOD

Comment #222 - Posted by: Trevabs at January 30, 2012 11:22 AM

49:09
Had to quit on last pull ups @17 bc of elbow pain

Comment #223 - Posted by: simswhilljr at January 30, 2012 5:22 PM

did 1/2 reps, and subbed SDHPs for row

20:13

Comment #224 - Posted by: Manchild at January 31, 2012 11:28 AM

51/m/190

Rx'd 35:31

Comment #225 - Posted by: denob at February 1, 2012 6:07 AM

02/01/2012

48:15

Thrusters in sets of tens.

row was 3:52, 4:16, 4:30. No snap.

Comment #226 - Posted by: tommykrackcorn at February 2, 2012 3:17 PM

WOD for 1/20/11

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 30 reps (rx'd was 50)
30 Pull-ups - broken and after the first set assisted on the machine

39:00

Brutal

Comment #227 - Posted by: TZ at February 2, 2012 5:04 PM


Three rounds for time of:
Row 1000 meters
45 pound Thruster, 30 reps (rx'd was 50)
30 Pull-ups - broken and after the first set assisted on the machine

39:00

Brutal

Comment #228 - Posted by: TZ at February 2, 2012 5:10 PM

did 1/2 - row 500m, 15 thrusters, 15 PU

18 min

Comment #229 - Posted by: clark at February 3, 2012 3:05 AM

As Rx'd: 33:25

Comment #230 - Posted by: Dennis M/28/6'0/185 at February 4, 2012 12:47 AM

36:45

20lb thursters, Band assisted pull-ups

Comment #231 - Posted by: Bre F/26/5'9" at February 4, 2012 12:55 AM

10:57 as rx'd

Comment #232 - Posted by: Cleveland at February 4, 2012 4:56 PM

m/38/5'9/181
CFWU-3. Reg except. Pushups instead of PU 2nd. Superman. Burgener. DU.
31:38
Disapp overall. Go into these longer WODs looking forward to them, but lose motivation before I even get started. Go harder! Don't hold back so much on early rounds. Row pretty slow on last set - 4:15. Strong foot drive is key to time. Tech (hips back & rolling weight to bottom of palm at top) good on thruster, just too broken to large extent. PU not bad. Good drop, swing, head through.
9:43,11:06,10:52

Comment #233 - Posted by: jrm at February 4, 2012 7:17 PM

17:45 pretty bad with regular dips

Comment #234 - Posted by: tum1 at February 6, 2012 7:45 PM

ops last post was wrong, did this one today
39:25 rx

Comment #235 - Posted by: tum1 at February 7, 2012 8:45 AM

Three rounds for time of:
Row 1000 meters
10 Pull-ups
50 pound EZ-Bar Thruster, 25 reps
10 Pull-ups
50 pound EZ-Bar Thruster, 25 reps
10 Pull-ups

22:21

Felt a little slow on the rows, plus I wasted a lot of time walking from the erg to to pull-up bar. Still, that extra rest probably translated to faster times on the exercises, and the partitions I added kept it fast-paced as well. Good WOD.

M/27/5'11''/195

Comment #236 - Posted by: Kent at February 8, 2012 2:03 PM

27:02

Comment #237 - Posted by: Kevin: M/190/6'/40 at February 9, 2012 1:38 PM

as rx'd 39:31

Comment #238 - Posted by: Jeff Gebbie at February 9, 2012 6:04 PM

25:55 @ 2 rounds

Comment #239 - Posted by: SF at February 17, 2012 3:22 PM

37:55 24.02.12
100 SDLHP

Comment #240 - Posted by: zenoperegrinus at February 24, 2012 4:36 AM

37:55
100 SDLHP

Comment #241 - Posted by: zenoperegrinus at February 25, 2012 1:00 PM

Used 40lb body bag instead of 45lb bar(it was all the gym had)

Completed in 49:45. Past two days, added to this one definitely tired me out.

Comment #242 - Posted by: eric G at March 20, 2012 10:56 AM

CFWUx1
26:42
Crap! Only did 30 reps of thrusters each round.

Comment #243 - Posted by: Doug at July 17, 2012 7:08 PM

Good cario WOD. Best single round of Jackie is 6:49, so I was hoping for sub 27 mins. Results = 28:08 (about a smidge under 9:23/round) Tried to keep a consistent pace on the row, thrusters are what got to me lol

Comment #244 - Posted by: Jason H. 23/M/5'8"/146lbs at September 24, 2012 2:24 PM
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