Jul 8, 2014

Wednesday 14.07.09

Main WOD "Jackie"

- 1000m Row
- 50 Thruster 45/35#
- 30 Pull-Ups

Skill - Hand Stands Walks
5x Wall walks and Walk outs

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Benchmark #3.  Average times range from 10 to 12 minutes, dependent upon your row effort and ability to string pull ups.  Tips on Jackie below:
  • Steady Row. You may feel like this is the place to go hard and make up time, but trust me, it’s not. Don’t set any new PRs here. In fact, you should probably be rowing at your 2k pace, but not any slower. This will ensure you are not too fatigued going into the thrusters.
  • Break the Thrusters. It is important you don’t think about doing 50 thrusters when you pick up the barbell. That’s too high a number and can break you down mentally you when it starts to get tough. In the video above, even though I did the reps unbroken, I imagined in my head that I was doing them in sets of 10-9-8-7-6-5-5.
  • Relax your grip. The thrusters can take it’s toll on your forearms which make the pull-ups really difficult. Make sure you don’t make this even worse by holding onto the bar too tightly. Instead, try to relax your grip as you perform the thrusters so that your pull-ups won’t be affected as badly.
  • Pull-ups. You pretty much have them or you don’t in this workout. But even if your pull-ups arn’t great, make sure not to give up on the workout. Pick away at it and t  ry to limit how long you rest between sets. Give it a good effort and try to finish strong!
Scaling:  Not much to scale here.  Thruster weight is pretty low, but if you are nursing a shoulder injury, drop the weight to a train bar or PVC.  As always scale the pull ups to your skill level (banded, jumping, or both).

Skill:  Hand Stand Walks.  So last week our hand stands were partner assisted.  This week we will use the wall to get into a starting position.  Check out this video for how to execute a wall walk.  Once you get inverted against the wall, tighten up your core, and attempt a max distance hand stand walk.  Remember the tips from lasts week's video about shoulder control.  Give it 5x honest attempts and stretch out.



9:22 Rx (pr)

Goo turn out 0545 crew!

Charles Lawrence said...

8:15 Rx PR. My hands are angry

Sean Carmody said...

8:05 Rx (PR)

FYI, Dave's been doing our programing in Korea. We're official international!

Dan R. said...

8:44 Rx
1:45 for first 500 then 1:50 for last 500 was a bit too fast. It caught up to me in the thrusters.

Ross said...


Did Granite Games Community Team WOD 4 today for the competition.
5 Mins of
2 Thrusters 95 lbs
2 Burpee Box Jump Overs 24"
4 Thrusters
4 Burpee Box Jump overs
6 Thrusters
6 Burpee Box Jump Overs

Made it through the round of 10 and 1 rep into round of 12 for 61 Reps.

Cedric Burden said...

11:44 Rx..