Oct 22, 2013

Wednesday 10.23.13

Main WOD
1000 meter Row
50 Thrusters, 45 lb
30 Pull-ups

Skill/Accessory work
3 alternating sets:
Max reps Wallballs (1 min, 40 sec, 20 sec)
10 GHD Situps

Post Main WOD time to comments and whiteboard.

Optional Strength WOD
Front Squat 3-3-3 (65% of 1 RM)

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Main WOD.  Compare to 05.15.13.  Jackie is a classic 'Girl' WOD. Our own Jacob Heppner had his best finish at Regionals when they did this WOD. (I won't tell you his time, but know that it'll be a few seconds after most of us pick up the bar that he was finishing) Balance how hard you row with knowing that you have 80 reps still coming. Best to force yourself into sets, taking rest breaks as needed, but not very long. This is a SPRINT, but at a pace you can sustain. Rx is typically gender neutral with 45# thrusters for men/women.  Feel free to scale as needed to 35 or 25, especially if it's your first dance with Jackie.

Accessory work/Skill practice.  These sets are max effort of PERFECT reps. Best done with partners to watch, count and keep time. Practice here will pay off when these exercises come up in later WODs. Rest and recover as needed between sets. The focus is on the effort inside the set time.

Do the sets of GHDs after each set of WB's, then take your break.

Optional Strength WOD.  65% of your 1RM Back Squat will be a heavy Front Squat. Take your time and ensure you get good positioning. Get comfortable in the bottom of your front squat, don't rush the movement. This will translate to your Squat Cleans and Thrusters, so well worth the time and investment in good quality reps.

Training Videos.



Awwww yaaaaa.

Meghan Smith said...

Thrusters and I don't get along. But I'll do them!

Don't forget to register for Barbells for Boobs on Friday if you'd like to participate in the fundraising. You can go to http://fundraise.barbellsforboobs.org/fundraise/team?ftid=26017

and join the IMCF team. If you sign up as an individual (within our team) and raise $80 you'll get a t shirt. You can also just donate straight to the IMCF team but I don't believe that gets you a shirt.

Allan Jackman said...

9:16 Rx
Hate thrusters...

Sam Friend said...

8:13 Rx
I love rowing and pull-ups... And made peace with the thruster today. After all it was just 45 lbs.
The best news... The first time you do a benchmark WOD, you automatically get a PR!

Susan Friend said...

8:47 Rx

Holy Quads! What happened to my legs?!

I got some good rowing tips from Rob this morning. Once my legs start working again, I'll try them out.

I'm still working on Monday's WOD. I hope to finish it by the end of the week.

Noah said...

7:54, exact same time I had back in May. Neck and neck with Adam thru the whole WOD. Got slightly ahead of him until he whipped out 30 unbroken pullups...impressive.

IronJake78 said...

Did "Annie" today


Not my best time, but I'll take it considering how beat down I feel from this flu or cold or whatever this is.

Tomorrow is good day for Iron.


Jimmy Chen said...

8:14 Rx. Felt pretty good the first 800 meters of the row but started seeing/feeling the lactate wall at the last 200 meters. Had less gas for thrusters than I wanted, so I had to break it into 5 rounds of 10. Pull-ups went a lot better than I expected, (3 rounds of 10).

Of course, I'll be shamelessly using the elevators for the rest of the day...

Adam Thompson said...

7:55 Rx

This is one of those WODs that you really need to to the 80/80 rule.

Only work at 80% for 80% of the workout. Then go at 100% for the last 20%.

The row smokes your legs for the thrusters and the thrusters smoke your shoulders for pull-ups.

Jared said...

8:10 Rx this morning. Really wanted to come in under 8 but completely bonked on the pull ups. Rowed a 3:36.3 and felt good going into the thrusters. Ran 20/15/10/5 rep scheme, always favor decreasing reps. Then did the WBS / GHD work to completely destroy my quads.

scottnkelly9901 said...

IMCF Hohenfels:

Front Squat (1RM BS ~300lb)
3x3 @ 195lb

8:43 Rx'd


Meghan Smith said...

13:24 or there abouts. Definitely my slowest Jackie by atleast 90 seconds but I really struggled at the pull ups today, and thrusters never go well. Let my ego get in the way and used the purple band on my last 5 pull ups because I just wanted to be done.

Andy said...

If you did this workout today, you are amazing. Work got in the way for me, and I am glad because my quads are still smoked from Monday's squats. Walking like Frankenstein...

Dan R. said...

7:52. Did 30 thrusters and 7 pull ups before I realized I had to do 20 more thrusters. Went back and finished thrusters then 23 more pull ups.

Ross said...


Made this up a day late, Jackie RX @6:53