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Friday, May 17th, 2013 - Jackie - 2013 CrossFit Games Regional Workout 1
Posted: 17 May 2013 08:40 AM   [ Ignore ]   [ # 16 ]
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Outlaw: 400m/thrusters

3 rounds for time of:
Run 400m
10 Thrusters 115/75#

Karen - 11:21 (approx)
Ali - 14:36 - 46.5#
Kris - 15:53 - 30 db

Lots of complaining today. >:)

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CF 8/12/10

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Posted: 17 May 2013 08:44 AM   [ Ignore ]   [ # 17 ]
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130517

2013 CrossFit Games Regional Workout 1

“Jackie”

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

Post time to comments.

Compare to 130420

Time: 8:40

Last time 130420: 7:39*

Row on crappy rower at 3:45, thrusters broken 20-15-15, pull ups kipped and reset, 10-6-4-4-3-3.

*Last time I realized after I finished I only did 45 reps on thrusters (confused reps with weight), but 5 extra thrusters doesn’t explain away a full minute slower.  I broke the thrusters twice this time, only once last time - just didn’t have the legs this morning.  Not sure where else I lost time.

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Posted: 17 May 2013 08:51 AM   [ Ignore ]   [ # 18 ]
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130517

2013 CrossFit Games Regional Workout 1

“Jackie”

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

13:50

Not great, but it was a PR by 55 seconds so I’ll take it.  I think I am pulling too much with my arms on the rowing.  My biceps and grip are smoked for the pull ups, which never go well.

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Posted: 17 May 2013 09:20 AM   [ Ignore ]   [ # 19 ]
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“Jackie”

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

10:35.6

Last time I did this, I had 9:16, but I sub’d 100 SDHP for Row 1000m. Maybe that had something to do w/ the decline, or maybe the fact that I didn’t rest since last Saturday. My row was finished around 3:43, not sure if that is considered slow. I know I struggled with the pull ups.

Cash Out - Bike for 5min; 30 more pullups in broken sets. Trying to learn butterfly.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 17 May 2013 09:57 AM   [ Ignore ]   [ # 20 ]
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B/I: Sampson strech, O/H squats, 10 reps, decline sit ups, 15 reps, good mornings, 10 reps, dips, 15 reps, for 3 rounds.

Jackie

1000M row 4:00min
45LB Thruster, 50 reps
30 pull ups

12:53

C/O: 4 mile run.

Legs felt heavy today.

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48 / M / 5’9”/210

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Posted: 17 May 2013 10:03 AM   [ Ignore ]   [ # 21 ]
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“Jackie”

For time:
  1000 meter row (4:04)
  45 lb Thruster, 50 reps
  30 Pull-ups
Time = 10:45 (prior 10:02 on 7-26-11)

I felt good going into the workout, but crashed on thrusters and pull-ups.  I find it interesting that many so far have had slower times today….

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Posted: 17 May 2013 10:59 AM   [ Ignore ]   [ # 22 ]
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Strength: Shoulder press
115 2 rounds of 3 reps

WOD: TUESDAY 130514

“Breham”
Pack
For time:
15 foot Rope climb, 5 ascents 25 Towel pull-ups
135 pound Back squat, 20 reps
15 Handstand push-ups
Row 40 calories 40 SDHP

7:42

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Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 17 May 2013 11:05 AM   [ Ignore ]   [ # 23 ]
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130517 EES: Day 19
Warm up:

5 min DROMs
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 8

Day 16: 2 x 5:
Squat: HBBS 170
Press: Bench 170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215-225
Farmer Carry: Single 80# DBs x 12-8 trips across floor
Midline: L-Sit progression on p-bars 2 x 10

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Current#: 206


CF DOB 05/25/10

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Posted: 17 May 2013 11:39 AM   [ Ignore ]   [ # 24 ]
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“Jackie” for puppies

1000 meter row - I don’t have a rowing machine, so I subbed 100 Sumo Dead-lift High Pulls w/24 lbs.
20 Thrusters w/24 lbs
20 Pull-ups, band-assisted

Time:  6:28

I considered increasing the weight on the SDHPs, but am glad I did not.  I definitely felt the “burn” on those!  Plus, my elbow felt wonky when going into the “high pull” position.  It was okay otherwise, even during thrusters and pull-ups.  First time using a band for pull-ups and loved it!  Slow up and slow down - I actually got up about 8 inches - the most I’ve ever done.  Trust me…that’s WAY farther than when I started!

smile

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Breathe in.  Breathe out.  Move on.

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Posted: 17 May 2013 12:07 PM   [ Ignore ]   [ # 25 ]
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Buy-In:
Foam roll everything
100 double unders
leg swings
leg side to sides
arm swings
pass thrus
2:00 bottom of the squat

Power Snatch + Overhead Squat 85/3+3, 100/2+2, 107.5/2+2, 115/2+2
Clean 125/2,145/2,155/2,165/2,175/2,185/1,175/2
Snatch High Pull 100/3,115/2,135/3,135/3
Back Squat 180/3,205/3,235/3,250/2,235/3
Press 95/3,105/3,115/3,125/3,135/3

10# PR on the Clean at 185. Now my squat clean and power clean are equal.

Cash-Out:
2:00 Couch Stretch
2:00 Seated Twist
2:00 Bicep Stretch

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 17 May 2013 12:37 PM   [ Ignore ]   [ # 26 ]
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NYRYGFan - 17 May 2013 10:03 AM

“Jackie”

Time = 10:45 (prior 10:02 on 7-26-11)

I felt good going into the workout, but crashed on thrusters and pull-ups. I find it interesting that many so far have had slower times today....

I wonder if a lot of people did this today after doing the “Brehm” hero WOD yesterday.  I did, and my legs are quite sore from the 20 reps of back squats at a relatively high weight.  I’m sure that didn’t help with the high rep thrusters or the rowing today.  That’s my story and I’m sticking with it!

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M 52/5’10”/180

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Posted: 17 May 2013 12:44 PM   [ Ignore ]   [ # 27 ]
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DROMS

FRIDAY 130517

2013 CrossFit Games Regional Workout 1

“Jackie”

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

Time - 8:34 (1 sec PR from February)

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 17 May 2013 02:05 PM   [ Ignore ]   [ # 28 ]
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first cf since mva

jackie row 1000 25# thrusters x 20
20 elevated pushups

7:11

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 17 May 2013 02:27 PM   [ Ignore ]   [ # 29 ]
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THURSDAY 130516

Weighted dip 3-2-2-2-1-1-1-1-1 reps

40—50-60-70—80-90-95-100-105

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Posted: 17 May 2013 02:45 PM   [ Ignore ]   [ # 30 ]
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I ran and did a bunch of push ups.

Tomorrow will be a Crossfit day.

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