Wednesday 081203
“Jackie”
For time:
1000m Row
50 Thruster, 45 lbs
30 Pull Ups
Post time to comments
Compare to 081003
Thinking about trying the Paleo/Zone diet? Want to get lean and strong? Well don’t bother, you can just buy this now. Hard work is hard work anyway.
If for whatever reason you are “crazy” enough to do a Paleo/Zone diet (and then suffer through being lean, strong, and crushing your workouts) you could use Crossfit Santa Cruz Central’s “Eat This” Blog to get great ideas on recipes and the Paleo/Zone lifestyle.
54 comments for this entry:
Leave a Reply
Photos
December 2nd, 2008 on 9:01 pm
If you are up for a good laugh, check the Oct. 3 page to see what Siddharth’s teacher called him. It’ll brighten your day, and you’ll thank god that your parents named you something “normal”. And it may replace his nickname of TP
December 3rd, 2008 on 6:37 am
WOD: 10:57 [vs 12:51]
December 3rd, 2008 on 8:20 am
We don’t need to replace his nickname. TP is just fine!
December 3rd, 2008 on 8:35 am
1000M row
50 thrusters w/ 45# bar
30 GHD situps
30 GHD hip extensions
11:24
December 3rd, 2008 on 8:49 am
As Rxed: 12:34. I didn’t post the time last time, so I don’t know how it compares.
December 3rd, 2008 on 9:18 am
First time w/ “Jackie”
1000M row
50 thrusters 45#
30 pullups (used the blue band to bang out last 5)
12:36
December 3rd, 2008 on 9:33 am
BTW – Dan, thanks for keeping the 2 of us moto this morning (that’s right, Aaron. Only 2 at 0630 today) and for the tips on strategy. There’s a little more to this WOD than I originally thought.
Siddharth, read your post for Jackie on Oct 3. Sage advice for all. Will take onboard for next time.
December 3rd, 2008 on 9:58 am
There was 10 of us at 530!
“Jackie”
For time:
1000m Row
50 Thruster, 45 lbs
30 Pull Ups with the tan band for a mental boost
10:40
December 3rd, 2008 on 9:59 am
“Jackie”
For time:
1000m Row
50 Thruster, 45 lbs
30 Pull Ups with tan band
11:10
December 3rd, 2008 on 10:54 am
This is a great workout. It involves some strategy, some skill movements, and good endurance. As a general rule, don’t burn yourself out on the row, take a steady pace with no rests on the thrusters, and then take as few breaks as possible on the pull-ups.
To get a good time, it’s about a steady pace with no rest. To get a great time you start thinking about improving cycle time. I would think a butterfly kip could mean 10-20 seconds in this workout.
We should be putting people up on the board for this one today. Who will be the first to break 10:00? How many women can do the whole workout as RX’d?
December 3rd, 2008 on 11:02 am
Both Laura P. and Erin C. did it RX’d at the 0930. All kips, in @ 13:03 and 12:29.
December 3rd, 2008 on 11:09 am
I’m sad to say I actually dreamed about this workout (and the Total) last night. Goal is to do it as rx’d
December 3rd, 2008 on 11:17 am
I love the t-shirt; I’d finally have a six pack.
December 3rd, 2008 on 11:23 am
What does it say about my poor rowing form that I am actually more worried about the row than either the thrusters or the pullups? Lame.
And for the record (so we’re all consistent for purposes of the PR board) what is the “officially” determined weight on the thrusters for women?
December 3rd, 2008 on 11:47 am
My guess would be either the same RXd weight for men or, more likely, just the women’s bar. Men is just the mens bar, so that would make sense.
And great job to the 0930 crew that did it as RXd! As of right now those times are on the board!
December 3rd, 2008 on 12:42 pm
RX’d women is the skinny bar.
December 3rd, 2008 on 2:13 pm
btw, I have never seen Sunshine post a pic of his recent Foundations grad class. so I’m betting that I was right, and he forgot to take the pic.
December 3rd, 2008 on 2:24 pm
“Jackie”
For time:
1000m Row
50 Thruster, 45 lbs
30 Pull Ups with the tan band
10:40
December 3rd, 2008 on 2:59 pm
It’s GRADUATION DAY!!!! Well, from Foundations anyway. See you tonight!
December 3rd, 2008 on 3:01 pm
Didn’t Dan do this in 8-something last time?
December 3rd, 2008 on 3:17 pm
I’m trying to knock this one out at a GloboGym today. I think some of the 5 and 6 pm folks will break 10 minutes.
December 3rd, 2008 on 3:51 pm
We should definitely have some sub 10 folks, I just wondered who the first would be. I think there are people who have done it in the 6′s and maybe even the 5′s. I think some PCF’s will get this in the 7′s and 8′s for sure.
This is a great workout to do in the any globo that has a C2 rower. All you holiday travelers remember that.
December 3rd, 2008 on 4:11 pm
I did it this a.m. in 8:57. I am sure a that a couple of people will get it in sub 8.
Tips:
Set a good pace on the rower (4 min range)
Goals on the thrusters (sets of 10, etc)
Go all out on the pull ups
December 3rd, 2008 on 5:14 pm
Nice work Curtis!
December 3rd, 2008 on 5:46 pm
“Jackie”
1000m row
50 Thrusters (women’s bar)
30 pull ups (tan band)
8:50
My goal is to be able to do this without a band for pull ups next time…
December 3rd, 2008 on 5:48 pm
As Rx’d – 9:53
Great job 6 PM class, everybody did it as RX’d!
December 3rd, 2008 on 5:55 pm
Yeah, I meant 5 PM class. I shouldn’t post immediately after the WOD, as my brain still hasn’t re-engaged…
December 3rd, 2008 on 6:20 pm
8:23 as rx’d
December 3rd, 2008 on 7:43 pm
11:49
December 3rd, 2008 on 8:02 pm
10:09 (green band)
Even with the band, this one’s killer! And yeah, curtis forgot to get a shot of our gorgeous selves post fight gone bad.You’ll just have to imagine how great we looked red faced and sweat soaked.
December 3rd, 2008 on 8:04 pm
Jackie
10:09
(green band, 35 # thrusters)
Even with the band, this one’s killer! And yeah, curtis forgot to get a shot of our gorgeous selves post fight gone bad.You’ll just have to imagine how great we looked red faced and sweat soaked.
December 3rd, 2008 on 8:42 pm
1000m Row
50 Thruster, 45 lbs
30 Pull Ups
10:55
December 3rd, 2008 on 8:44 pm
7:45 as RX’D in Globo Gym at Camp Pendleton.
Totally missing the PCF motivation and atmosphere. Pacing definitely worked. I was at 2 minute splits for 500m so I finished right at 4 minutes, and then I split the thrusters and pull-ups into 2 sets a piece.
December 3rd, 2008 on 9:27 pm
Big PR for me.
1000m Row
50 Thruster, 45 lbs
30 Pull Ups
6:23
Didn’t do anything that different than last time, just a little faster on the row, a little shorter on the rest in thrusters (plus not putting the bar down), and VERY brief rests on pull-ups.
We had some great times at 6pm. Good job guys.
December 3rd, 2008 on 9:43 pm
Good call on the strategy, Curtis. Aaron, that’s a motivating time. This was a PR for me too, seeing as how it was the first time I’ve done it.
6:58
1000m row
50 thruster, 65#
30 pullups, dead hang
I don’t think it would have been any faster with a lighter weight and kipping pullups. Wanted to see how my knee felt. No soreness an hour later! We’ll see how it feels tomorrow morning.
December 3rd, 2008 on 9:55 pm
1000m row
50 thruster, 35#
30 pull-ups, blue band
I. Hate. Rowing.
I. Really. Hate. Pull-ups.
12:06
December 3rd, 2008 on 10:16 pm
As rx’d: 9:43 (I think)
Congrats to Sharon, or MACE, or whatever we are calling her today, for kicking ass and getting on the PR board today. Nice job.
December 3rd, 2008 on 10:37 pm
Foundations graduation – “Fight Gone Bad”
Wallball squats (8# ball)
Box jumps
Push press (35#)
SDHP (35#)
Row
Total: 283
December 3rd, 2008 on 10:58 pm
Foundations – “fight Gone Bad”
Row
Box Jumps
Push Press – 35lb bar
SDHP – 35lb bar
Row
65-79-81
December 3rd, 2008 on 11:00 pm
12:29 as Rxd with all kipping pull-ups
December 3rd, 2008 on 11:17 pm
Foundations WOD: FIGHT GONE BAD
Three Rounds, AMRAP
1 Min – Push Press (75#)
1 Min – Sumo-Dead-Lift-High-Pull (75#)
1 Min – Row for Calories
1 Min – Wall Ball (20#)
1 Min – Box Jumps
1 Min – Rest
Reps: 277
December 4th, 2008 on 12:25 am
28/m/5’4″/211
as rx’d
7:28
i’ve finally stopped coughing…
December 4th, 2008 on 12:45 am
8:28 as RXd.
I still suck at thursters.
December 4th, 2008 on 5:48 am
10:57
PU w/ Blue Band
December 4th, 2008 on 8:28 am
“Jackie”
1000m row
50 Thrusters (45#)
30 pull ups
12:27
December 4th, 2008 on 8:34 am
Foundations WOD: FIGHT GONE BAD
Three Rounds, AMRAP
1 Min – Push Press (75#)
1 Min – Sumo-Dead-Lift-High-Pull (75#)
1 Min – Row for Calories
1 Min – Wall Ball (16#)
1 Min – Box Jumps
Reps: 239
*By round three, I felt a little like Ron Burgundy in the bear pit….
December 4th, 2008 on 9:47 am
“Jackie”
1000m row
50 Thrusters (45#)
30 pull ups
12:00 as Rx’d
Need to slow down on the row next time, sub 4 minutes is a bad idea for my subsequent pullups
December 4th, 2008 on 10:39 am
10:57 as Rx’d
December 4th, 2008 on 12:39 pm
7:48 as rx’d.
That’s 12 seconds faster than 080909.
December 4th, 2008 on 1:36 pm
Foundations WOD: FIGHT GONE BAD
Three Rounds, AMRAP
1 Min – Push Press (75#) round 1&2 (65#) round 3
1 Min – Sumo-Dead-Lift-High-Pull (75#) round 1&2 (45#) round 3
1 Min – Row for Calories
1 Min – Wall Ball (20# 16# 8#)
1 Min – Box Jumps
1 Min – Rest
Reps: 271
December 4th, 2008 on 3:10 pm
10:30 Rx’d
Thankfully it was only one round.
December 4th, 2008 on 3:36 pm
12:44 w/ blue band pullups. Thighs were a wreck by second set of 10 thrusters. Ouchie.
December 4th, 2008 on 4:09 pm
1000 Row (set on 4)
50 Thrusters (35lb bar)
30 pull ups (green band)
9:50
December 5th, 2008 on 12:05 am
1000m row
50 thrusters (35#)
30 pull ups (blue)
10:12