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Friday, May 17th, 2013 - Jackie - 2013 CrossFit Games Regional Workout 1
Posted: 16 May 2013 04:39 PM   [ Ignore ]
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FRIDAY 130517

2013 CrossFit Games Regional Workout 1

“Jackie”

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

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Compare to 130420.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
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CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 16 May 2013 06:45 PM   [ Ignore ]   [ # 1 ]
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One of my Favs
Big Dawgs and Pack:
as Rx’d


Puppies:
Row 1000 meters
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)


Buttercups:
Row 500 meters
pvc-15 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 16 May 2013 09:41 PM   [ Ignore ]   [ # 2 ]
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Did scaled version of Jackie from http://www.customwod.com/mainsite/20130517

Complete 1 rounds of the following as fast as you can:

1. Rowing 800 meters
2. Thruster 50 Reps with 10 Kgs   / 20 lbs
3. Pull-up 18 Reps

Time: 8:02


Improved 15 secs since 20th April! :]

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Posted: 16 May 2013 11:10 PM   [ Ignore ]   [ # 3 ]
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17/05/13

Xfit warm Up x2

Pack
30 sit-ups
955 pound Squat clean, 15 reps
24 sit-ups
95 pound Squat clean, 12 reps
18 sit-ups
95 pound Squat clean, 9 reps
12 sit-ups
95 pound Squat clean, 6 reps
6 sit-ups
95 pound Squat clean, 3 reps

Time 9’ 53”

I had goo form on the squat cleans, may up the weight next time by 10KG see how I get on with that, a great workout today though.

Cashout 3X 500m row, 1’ 58”- 2’ 02”- 1’ 56”

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 17 May 2013 01:40 AM   [ Ignore ]   [ # 4 ]
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Rx with beginner pull-ups 14:55

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M/26/260
Crossfit Bday 5/3/13

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Posted: 17 May 2013 01:56 AM   [ Ignore ]   [ # 5 ]
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Warm up: 100 step ups increasing height from 6” to 28”

WOD 130505
Front squat 5x10reps
kg: 60, 60, 60, 60, 60

Didn’t overdo it - taxing but with good form

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M/47/80kg

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Posted: 17 May 2013 02:46 AM   [ Ignore ]   [ # 6 ]
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“Jackie”

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

Time - 9:25….13 seconds slower than my PR from 4/23. Crap!

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 17 May 2013 04:56 AM   [ Ignore ]   [ # 7 ]
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Squat Cleans 3-3-3-3-3-3-3

3 @ 30Kg
3 @ 40Kg
3 @ 50Kg
3 @ 60Kg
3 @ 70Kg
2 @ 75Kg
1 @  80Kg

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M/44/5’10”/173#

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Posted: 17 May 2013 05:14 AM   [ Ignore ]   [ # 8 ]
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Squat 8x3 @ 90% of 5 RM
60kg
50 Evil Wheels
3:16 PR

The “Original” Volkswagen
Scaled to:
21, 15, 9 reps of:
Bench Press @ 55% body weight-32.5kg
Strict Pull Ups (Band Assisted)

10:01

Not much in the tank today + AM wod= Under Par Performance

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 17 May 2013 05:18 AM   [ Ignore ]   [ # 9 ]
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“Jackie”
Puppies:
1000 meter row is substituted by 23 kg x 100 sumo DL high pull
Thruster, 20 x 23 kg
20 weight assisted pull-ups

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M/37/191cm (6’3”)/118 kg (260 lb)

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Posted: 17 May 2013 06:20 AM   [ Ignore ]   [ # 10 ]
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Kelly

Modified Viking Pack

3 rds. of:

Row 500 m
30 18” box jumps
30 squats

14:35

Subbed squats for wall ball because of my shoulder.

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 17 May 2013 06:27 AM   [ Ignore ]   [ # 11 ]
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Warm Up


2013 CrossFit Games Regional Workout 1
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

7:02

Slower by 12 seconds than my April time. Thrusters got 30/10/10. Pull ups 15/15. Row was 3:48.

No time for cash out headed to kids graduation

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 17 May 2013 06:52 AM   [ Ignore ]   [ # 12 ]
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B/I: 1 mile run, stretches, 3x(15 GHD situps, 15 back extensions, 15 squats)

WOD:
2013 CrossFit Games Regional Workout 1

“Jackie”

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

10:30, 8 seconds slower than 200413 (row 3:27, last time 3:16)

C/O: Had a fight with mr Pukie, I won!

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M/30/5’9”(180cm)/215#(98kg)
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If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 17 May 2013 07:04 AM   [ Ignore ]   [ # 13 ]
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@No Coast

Warm-up
2x: 10 GHD Sit-up, 10 Good Morning (unloaded)
400m Run
2x: 10 each: KB Swing, Kip Swing, Push-up, Wall Squat
Group Stretch
Barbell Warm-up

Strength
20:00 to establish heavy 1 rep Clean
95x2x4, 135x2x2, 185x1x2, 215, 235, 260, 280(f), 280(f)

WOD
4x
2 Rope Climb
3 Burpee
4 Clean, 70% of heavy 1 rep above (185#)
3 Burpee

Time: 8:56
First rope climbs in a WOD in more than a year. Elbow held up good.

8:00 Shoulder Mobility

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 17 May 2013 07:21 AM   [ Ignore ]   [ # 14 ]
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“Jackie”

Puppies:
Row 1000 meters (No rower, subbed 100 30#SDHP) Wowowow!
30 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner) - Assisted 90#

Great workout!

10:15

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Posted: 17 May 2013 08:00 AM   [ Ignore ]   [ # 15 ]
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Jackie”

1000 meter row substituted jump rope 4:40m for row
45 pound Thruster, 50 reps
30 pull-ups

13.21

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m/45/5’8”/184
xfit B-day 12/2010

“What doesn’t kill you, makes you stronger!”

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