21-15-19
Toes to bar
Clean and Jerk 135 lb./95 lb.

followed by
Three 100m Row Test: Row as fast as you can for 100 meters. Scores are:
18 seconds and below: advanced
19 seconds – 25 seconds: good/average
25 seconds+: needs improvement

Post time to comments.

This week, look for posts from Kristin to help you with time goals, strategies, etc. Krisitin is a long time CrossFitter and ran an affiliate while in Iraq!

Media:
Monday WOD, July 26, 2010

22 thoughts on “Monday WOD, July 26, 2010

  • July 26, 2010 at 6:49 am
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    14:22 @ 95 lbs – best row time 18 seconds

    Taking two weeks off really hurts

  • July 26, 2010 at 6:51 am
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    11:32 @ 115
    19, 20, 19 on rows

    Rowing is very frustrating. If I try anything other than short pulls my ass flies off the seat. Just one more thing I have to work at. Crossfit pisses me off sometimes.

    Good to have Mark back and Newly I’m not short!

  • July 26, 2010 at 7:04 am
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    Eric, it sounds weird but if you put the foot settings on 1 (so your heel is as high as possible), you’ll be pulling more with the center of your foot and it’ll help you stick top the seat a little better.

  • July 26, 2010 at 7:12 am
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    14:44 @ 85# there is a bruise line across my upper chest from catching the bar, is that bad??
    Even though Newly said some of my toes to bar were “halves” I think I’m getting better at them..

    22s on all my rows, ya Eric, I couldn’t get the butt thing right.. But then again, neither could Newly 😛

    Another big girl turnout this am, 5!

  • July 26, 2010 at 7:30 am
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    Andy that is a cool idea.

    However – your work email account has been compromised and is sending out SPAM. Not joking about that.

    Driggers – so “Big Girls” go to the 6 am class? Since Angie is unconscious at that hour, I’m guessing “Big” does not mean tall?

  • July 26, 2010 at 7:39 am
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    I thought the repeated offers for free viagra were very thoughtful.

  • July 26, 2010 at 8:17 am
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    12:15 @ 115# and 90% of toes to bar and the rest knees

    17, 17, 17 on the row. i am the usain bolt of rowing.

  • July 26, 2010 at 8:23 am
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    11:42 RXd – Rows in the 17-18 range

    Ronin – you should not mess with the hens! See how they handled Whisky.

  • July 26, 2010 at 8:32 am
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    David what is up with this 90% crap? How can you do 40ish and just stop? MAN UP!

  • July 26, 2010 at 9:22 am
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    Haha, that’s funny Ronin 🙂

  • July 26, 2010 at 1:56 pm
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    E – towards the end of each set the toes went as high as they were gonna go and no amount of rest was gonna help. and since form and finishing the move is paramount i did 2 more C&js since i failed on 2 earlier jerks. i tell like it is.

    not sure i say Frank the Tank pull out any 17’s either…i own the river.

  • July 26, 2010 at 3:54 pm
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    Did anybody tell Kristen?

    Oh cool Paukune is back. I’ll go with 100lb, just in case.

  • July 26, 2010 at 4:51 pm
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    14:98 @ 115#. Rows: 16.2, 16.0, 15.9.

  • July 26, 2010 at 5:52 pm
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    I couldn’t do the workout. I kept waiting for strategy from Kristen but never heard anything.

  • July 26, 2010 at 6:08 pm
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    I know, I know…this could have come before you went out and did the wod….but I had to go to the dentist! really!
    anyway,

    to scale C&J:
    drop the weight to about 60-70% of your 1RM or whatever you can do about 5-8 reps without breaking form
    toes to bar: start with bringing knees up to waist, then knees to chest, then knees to elbows…then just bite the bullet and swing hard and go toes to bar. This tends to rip up my hands so I use gloves or the spongy foam over the bar…this will really work your lats and your shoulders, and if you can do it with less kipping motion…it will get your abs too!

    the rowing…
    pull hard, pull fast! no, I really don’t have much to comment on the rowing…it isn’t my strong suite

    I asked Ryan and the times listed were for guys…so sorry girls…

    I think some of the fastest girls were pulling 18-ish if that helps.

  • July 26, 2010 at 6:12 pm
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    That does NOT help. Come ON Kristin! This is your week!

  • July 26, 2010 at 7:05 pm
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    Andy…I’ll do better tomorrow…just you wait!

  • July 26, 2010 at 7:58 pm
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    16.4, Shawn. You smoked it.

  • July 26, 2010 at 8:52 pm
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    Squat – 45, 95, 135, 185, 225, 245, 265 (all X5)

    100m row: 16.8, 16.4, 15.9

    Apparently rowing is more difficult at 6am.

    I also managed 3 consecutive no kip muscle ups.

  • July 27, 2010 at 8:13 am
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    No Whisky, we work hard during the WOD. The row was just a novelty. How do you get to count the tenths anyway at that speed?

  • July 27, 2010 at 12:50 pm
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    13:40 at 95#
    16.8, fell off, fell off, 17.00

    Glad to be back in town. Oh, and Brent, you can set the workout to a specific distance and it will record exact time. I learned that for this workout. 🙂

  • July 27, 2010 at 12:55 pm
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    Set the rower for a distance. In this case you set it up for 100 meters. It counts down to zero as you row. When the distance hits zero the timer stops at a precise measurement.

    Conventional rowing technique is out the window on this one. Pulling far back only slows you down. High cycle rate works best because you’re constantly pulling on the chain and keeping your pace low.

Comments are closed.