Jul 24, 2012

072512 Wednesday


“Jackie”

1000m row
50 thrusters 45lb (there is no change for the women's Rx weight, but scale as necessary)
30 pullups

Post time to comments.


Thoughts from the godfather: For WOD's like Jackie I use a strategy of "start slow and taper off." You are going to go faster than you want or should on the rowing portion, and if you don't use some appetite suppressant you will pay for it during the thrusters (hey it's only 45 lbs, right?). If you don't have to partition the pull-ups, see you at the games next year. For the rest of us, have a plan. Start with 5, 7, or ten and see how you feel. If you go until exhaustion you'll likely extend your time to complete. Have a band or box ready should you want to transition to assisted or jumping pull ups.

16 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Ran to "Globo Gym" to use rower...

1.5 mile "warm-up"

10:40 as Rx'd

Started over at ~400m into row to reclaim the barbell and squat rack (which has pull-up handles). Our post gym has NO pull-up bars. So sad.

For those of you just getting familiar with the "Bubble", enjoy it while you can. Most other facilities are not as accomaditing to functional fitness.

Mike Anderson said...

8:38 as RX'd for Jackie.

I'm very glad I followed the advice of the Godfather. I wanted to start faster on the row but kept it in control and that allowed me to sustain a better effort.

Meg Smith said...

13:54 @ 35#. I've done Jackie before so I wanted to be able to compare equally. Was about a minute slower than before, but considered I've got a pinched nerve in my neck I'm pretty satisfied.

Highly recommend following the advice...it does make a difference.

Really enjoying the benchmarks. Thanks for the programming, godfather.

chris.m.rowe said...

Came in at 11:31 this morning. I think I paced myself a little to much with respect to the thrusters. I could have probably pushed a little harder. Lesson learned for next time. However, it was still a good workout.

Noah said...

8:35 Rxd.

Jake78 said...

11:00

Sincerely,
Jake

monroe said...

8:58 Lost some focus on the thrusters, rested too long. Pull ups were sets of 10, 5 second rest. I was thinking this was a lot like Karen. I was rowing at 28strokes per minute, done in 3:58, so that's 112 extensions plus 50 thrusters.

Paige said...

One of my 1st workouts in 4eva after our move. I can say I definitely miss IMCF equipment & people! No rower, so I just ran for 4 1/2 min then started on the 45 lb thrusters. No real pull up bar, just those rubbery hand grips on the cable cross machine - booo. 11:29.

Jason McKenzie said...

10:38 for me. Got to start somewhere. Took the advice on the rower and did sets of 5 on pull-ups. Worked well. Excited to see what it increases to the next go around.

Doug said...

7:46 as rx. I like stuff with no real weight, then us skinny weak guys have a chance!

G. Scott said...

9:40 as Rx'd. Ouch.
Doug crushed me as usual - but a shout out for the encouragement at the end.

John T. said...

IMCF - Iraq Embassy

No excuses 16:48. After destroying my hands on the clean and jerks yesterday I stupidly decided to run, and since I'm a good runner, I increased the distance. I ran 1.5 miles at 6:00 pace. Ran into gym and did thrusters. When I got to pull-up bars my legs basically cramped up and shut down. Anyway, slowed me down considerably and it killed my time.

John

J said...

9:54 as Rx'd. A new WOD for me.

Took the row at a leisurely 3:56 but could have hit the thrusters harder. Thrusters went something like 15-15-11-9, pullups were 10-8-5-4-3.

Not used to pacing on metcons, but I'm sure it helped my time here.

To 'scottnkelly,' I've been to that Globo Gym and feel your pain. You may as well cave and find a spot for squat stands and a Rogue bumper set! That and a pullup bar in the hallway were the best I could do at our last post overseas...

MfG,
J

STOREBOUGHTMILK said...
This comment has been removed by the author.
Russ Ames said...

8:32 as Rx. earlier Callous maintenance on hands really paid off on pullups.

Andy M. said...

7:52 Rx'd. Sound advice on the row. Seems like there is no ROI for trying to max out your row effort up front. I've learned that the hard way. Rob -- you recall the Hindu Kush Lung Krusher 1.0???