WOD

This is a test, of the CrossFit credo: Increasing work capacity across broad time and modal domains.  Jackie is a great three mode workout with a ton of Nm/s (power) packed into it. 

Here’s the plan:

For those of us who can RXD this workout.  Get after it.  Recognize where you slowed down the most, rowing, thrusters and/or pull-ups and then practice and develop those movements. 

Rowing:

1k Strategy is huge: Open with 10 HARD strokes, then settle into a pace you know you can keep without burning out and then row it until the last 300m when you really kill it.  You should fall off the rower dead to the world.  During Jackie I’d advise to keep that steady pace, but for training the 1k, sprint the end.

Thrusters:

Develop your squat.  We’ll be doing a lot of squat therapy against the wall, WORK THIS MOTION.  Squat therapy should be very difficult, it is for Lindsay, and that means it should be terrible for you. 

Increase your front squat max – get stronger legs.  This is a key underpinning to CrossFit.

Increase your air squat speed.  When we do them go for it!

Pull-ups:

Get the kip figured out to string them together!!  Practice practice practice!

For everyone who’s scaled:

GET PULL-UPS. 

Negatives: Jump over the bar, hold on for dear life as long as possible.  Do 20 every other day.

Jumping Pull-Ups: They work, really pull the arms and get that chin over the bar!

Banded Kipping Pull-ups: Yes the band will slap around and generally "be in your grill", get over it.  This is the fastest way to learn it.

Kip Swing Practice: Get the timing right, then learn to pop the hips and finally fast pull with the arms.

Banded Dead Hangs: Stand in a band and pull, without kipping.

Lose weight: try the zone diet 🙂  It works really well.  In fact – watch for our concurrent "Cut the Crap" challenge board soon to be up at the gym.  And yes Rainier CrossFit is totally our inspiration for this – thanks Kurtis and Laurie!

Now this is good!  We had a blast this past Saturday – I guarantee no other team is training as hard or as diligently as this team!!!

Awesome day!

"Jackie"

1000m Row

50 Thrusters 45#/33#

30 Pull-ups

1 Round for Time

Thanks to Rainier CrossFit for the idea!  This is a sweet workout – short and tough.

1000m Row Great heart rate primer and total body conditioner.

50 Thrusters with "just" the bar, this many reps tests the front rack, the wrists, the legs, the lungs, the shoulders, another total body conditioner.

30 Pull-ups – with a strong kip, yet another total body conditioner 🙂

So yeah this workout will test your total body condition, as per usual with CrossFit.

We’ll pre-test this workout the remainder of this week and then train our butts off for the re-test before Thanksgiving 🙂 

Here’s the Totals for everyone – Add best Back Squat, Military Press and Deadlift to reach your total.

If you want to know each lift email me and I’ll let you know!

Stephanie McKay (Snohomish) – 490
Kris Jacques (Snohomish) – 535
Tony McKay (Snohomish) – 865
Rick Siekawitch (Snoho) – 820
Charles Neill (Lynnwood) – 705 *61 years old
Dan Simonton (Lynnwood) – 835 (150 bodyweight)
Ryan Ilog (Lynn) – 845
Chad Requa (Lynn) – 855 (155 BW)
Ann Mortensen (Lynn) – 315
Mike Ball (Lynn) – 740
David Anselment (Lynn) – 790
Janice "Ice" Hill (Lynn) – 320 (65 Years old – good squat depth!)
Karen Ball (Lynn) – 320
Karli Roark-Ryan (Lynn) – 550
Bob Roach (Lynn) – 760
Jason Wentzel (Lynn) – 975
Michael LaCount (Xplore) – 985
Joe Barker (Jogo) – 653
Lisa Merit (Foundation Fitness) – 370
Terri Nugent – 250, deadlift only, brand new lifter!!

Special thanks goes out to: Carrie, Abi, Steve, Luke, Dan, John, John, and Shane – rock on!

And the rest is history…

We’ll get him the hook grip next week 🙂

Attention attention!!

This Sunday at 9:00am is the CrossFit Total that we’re hosting!  What a "Total" is is the combination of your best 1 rep Squat weight, Military Press weight and Deadlift weight.  Adding those together creates a "Total".

You have two options: 1) come watch and cheer people on from other gyms, meet people and have some fun for a few hours or 2) compete yourself and cause shock and awe in all those witnessing your lifts 🙂

Deadlift like this and you’ll lift lots 🙂

Mel hitting the back squat

Fearless leader 😉

9:00am for weigh-ins and lifting will start at 10:00 following rules and warm-ups