Monday WOD, July 26, 2010
Posted on 25. Jul, 2010 by Amie in Workout of the Day
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!
22 Responses to “Monday WOD, July 26, 2010”
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PAUKUNE
26. Jul, 2010
14:22 @ 95 lbs – best row time 18 seconds
Taking two weeks off really hurts
Eric
26. Jul, 2010
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!
Max Effort!
26. Jul, 2010
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.
Driggers
26. Jul, 2010
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!
Ronin
26. Jul, 2010
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?
Andrea
26. Jul, 2010
I thought the repeated offers for free viagra were very thoughtful.
David
26. Jul, 2010
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.
FrankTheTank
26. Jul, 2010
11:42 RXd – Rows in the 17-18 range
Ronin – you should not mess with the hens! See how they handled Whisky.
Eric
26. Jul, 2010
David what is up with this 90% crap? How can you do 40ish and just stop? MAN UP!
Driggers
26. Jul, 2010
Haha, that’s funny Ronin
David
26. Jul, 2010
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.
Ronin
26. Jul, 2010
Did anybody tell Kristen?
Oh cool Paukune is back. I’ll go with 100lb, just in case.
Shawn P
26. Jul, 2010
14:98 @ 115#. Rows: 16.2, 16.0, 15.9.
max Effort!
26. Jul, 2010
I couldn’t do the workout. I kept waiting for strategy from Kristen but never heard anything.
Kristin
26. Jul, 2010
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.
max Effort!
26. Jul, 2010
That does NOT help. Come ON Kristin! This is your week!
Kristin
26. Jul, 2010
Andy…I’ll do better tomorrow…just you wait!
LA
26. Jul, 2010
16.4, Shawn. You smoked it.
Whisky
26. Jul, 2010
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.
FrankTheTank
27. Jul, 2010
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?
Bo
27. Jul, 2010
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.
whisky
27. Jul, 2010
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.