Anonymous just made me realize that this was the workout from the 2007 Games... In that case I would assume they 2 parts are back to back, always wanted to di this!
its one workout entirely together row 1K first then 5 rounds of the couplet for total time beat Marshall's time of '07 and you get a free Refuel sent out
I intend to follow this site in preparation for next years Masters competition. (Thank you!)
It is my opinion, particularly after seeing the results so far, that the next logical step will be for the masters competitors to do the exact same WOD's as everyone else with only the minor modifications made for women: a bit less weight, a bit less height on box jumps. etc.
My current plan is to scale the weight where appropriate to about 80% and round up. In essence I will think of this as the "Masters RX'd" weight. (So today's push jerks would be at 115 lbs).
Do you think this makes sense, and/or would you suggest different (or perhaps no) modifications?
Hey BK I want to order some BSC stuff can you give me the link to your site.
After getting to the Crowsnest pass on the way to our cabin in Montana last night and having it suddenly dawn on me that I forgot our passports - a severe meltdown ensued by everyon in the car we turned around and drove the two hours back home wow am I an idiot. My punishment I think will be a trail run of I undetermined distance followed by some skill and mobility work. And my reward for that is I get to golf!!! Not sure really which will be punishment and which be reward should both be equally fun.
13:42. Rowed a 3.40 all PJ were UB. Would have been nice to know the target times from '07 before. I spent way to long under the bar breathing. Team WOD this arvo.
Didn't feel overly quick today...but not bad. Needed an extended warmup today. My calves are destroyed from the run/box jump/DU's. I was walking around like frankenstein all morning.
Off the row in 3:37, felt easy. Pullups were 10-8-7, then 5x5 from round 2-5. Push jerks all UB. Breaks in between the pullups cost me lots of time.
Pullups started with 6+5+3+3+3+2+1+1+1 following sets I wasnt getting more than 3's and 2"s at a time and finally singles.... Push Jerks all 5 sets of 7 Unbroken
Still struggling with stringing big numbers together on pull ups but BK has reinforced it in me to stay strong and consistent on the singles..minimum rest and consistency..keep getting back on the bar!
unit, was basically trad kip CF style...then when Marshall started banging out the kip, everyone was like "hey, that white kid is cheating...funny stuff"..
2010 23:18 - I'm just happy I finished it since I was seriously contemplating scaling weight on the push jerks. Row: ~4:50 Pullups: stayed pretty consistent at 12+9+4 Push Jerks: by far the toughest but happy to report I consistently did 3+2+2
happy with the breakdown but not happy with the amount of rest I took...
still nursing shredded calves from Thursday night, that first flight of stairs this morning was not pretty
Julie - good work! consistency seems to be working for you. seems we're at opposite ends of the spectrum, I can crank out longer sets but it's hard to manage rest and the push jerks just killed me.
paced myself pretty good! Felt good on everything! 1:45/500m pace on rower Pullups were butterfly chin over horizontal-broke in 10's & 5's- tried to go harder last round but my hands were all tore up- good little spring cleaning on my calluses. jerks were all UB and easy!
39 comments:
Im reading this as no rest b/t the row and the couplet... correct?
I believe it would be rest as needed, Joey... I could be wrong.
I'm with DJ. Rest as needed
oh and I feel sick just thinking about this one...
this brings back memories from 2007
Anonymous just made me realize that this was the workout from the 2007 Games... In that case I would assume they 2 parts are back to back, always wanted to di this!
Glad I read ya posts fellas. Its 5.15 am here and we are hitting this in 45 minutes...and on an empty stomach:)
its one workout entirely together
row 1K first then 5 rounds of the couplet for total time
beat Marshall's time of '07 and you get a free Refuel sent out
15:28
Off the rower around 3:42ish. PJ's were tough, but unbroken until the 5th round (4,3)
2011:
Part 2 from yesterday:
501 DU's in 10 min
Level 1 cert today and tomorrow
Anyone know what Marshall's time was?
joey
13:07.
and coach pulled a 13:39 I believe... r u gonna do this 2day coach, go sub 13:07 and send urself some refuel?...
~gm2
James,
I intend to follow this site in preparation for next years Masters competition. (Thank you!)
It is my opinion, particularly after seeing the results so far, that the next logical step will be for the masters competitors to do the exact same WOD's as everyone else with only the minor modifications made for women: a bit less weight, a bit less height on box jumps. etc.
My current plan is to scale the weight where appropriate to about 80% and round up. In essence I will think of this as the "Masters RX'd" weight. (So today's push jerks would be at 115 lbs).
Do you think this makes sense, and/or would you suggest different (or perhaps no) modifications?
Hari Singh
I thought some folks on here might be interested in this.
http://weightlifting.teamusa.org/live
Apologies to the Canadians.
Hari, that is right, just ask if you can in the future as sometimes it might be appropriate to keep weight same...
Hey BK I want to order some BSC stuff can you give me the link to your site.
After getting to the Crowsnest pass on the way to our cabin in Montana last night and having it suddenly dawn on me that I forgot our passports - a severe meltdown ensued by everyon in the car we turned around and drove the two hours back home wow am I an idiot. My punishment I think will be a trail run of I undetermined distance followed by some skill and mobility work. And my reward for that is I get to golf!!! Not sure really which will be punishment and which be reward should both be equally fun.
Looking forward to everyones numbers today
2011 wod from June 10
A1. 95x4, 105x4, 105x4, 110x4, 110x4
A2. 9,8,7,6,7
+
5 Rounds and 4 HSPU's, Total HSPU=22
- very dehydrated from a long shift the night before
James,
Understood. Thank you.
13:42.
Rowed a 3.40 all PJ were UB.
Would have been nice to know the target times from '07 before. I spent way to long under the bar breathing. Team WOD this arvo.
Lisa, contact me at bsc@crossfitperformance.com
15:05
Didn't feel overly quick today...but not bad.
Needed an extended warmup today. My calves are destroyed from the run/box jump/DU's. I was walking around like frankenstein all morning.
Off the row in 3:37, felt easy.
Pullups were 10-8-7, then 5x5 from round 2-5.
Push jerks all UB.
Breaks in between the pullups cost me lots of time.
what was the standard on the chinups at the 07 games coach?... I won't get 2 it 2day but would like 2 tackle it tomorrow...
~gm2
Julie Migliaccio/Crossfit Performance
2010
Row time 3:52
total work time 18:24
Pullups started with 6+5+3+3+3+2+1+1+1
following sets I wasnt getting more than 3's and 2"s at a time and finally singles....
Push Jerks all 5 sets of 7 Unbroken
Still struggling with stringing big numbers together on pull ups but BK has reinforced it in me to stay strong and consistent on the singles..minimum rest and consistency..keep getting back on the bar!
13:40. Took a good strategy with the chin-ups today. Longer break time made for larger sets/less fractions.
Great to workout with the other Canadian competitors - dan, eric, dj, lauren, and shelly!
unit, was basically trad kip CF style...then when Marshall started banging out the kip, everyone was like "hey, that white kid is cheating...funny stuff"..
Mike, that sounds like an awesome group to work with. Must be nice!
13:40, there is a chance I only did 20 pullups last round... lost count but pretty sure I did all 25...
good times at CFC with canadian beasts and beastette's
DJ and Mike tied? That must have been an epic battle.
Funny, my word verification today is 'armas.' Kinda like where the CrossFit Games was SUPPOSED TO BE!!!!
16:49
fun times with the locals!!
Great job today everyone!
wont get to this one today no rower and base is closed down. so ill hit tomorrows with the rest of ya.
im going to work up to a 1RM clean and jerk then...
20 Double Unders
1 Burpee
18 Double Unders
2 Burpees
16 Double Unders
3 Burpees
...
2 Double Unders
10 Burpees
2010
23:18 - I'm just happy I finished it since I was seriously contemplating scaling weight on the push jerks.
Row: ~4:50
Pullups: stayed pretty consistent at 12+9+4
Push Jerks: by far the toughest but happy to report I consistently did 3+2+2
happy with the breakdown but not happy with the amount of rest I took...
still nursing shredded calves from Thursday night, that first flight of stairs this morning was not pretty
Julie - good work! consistency seems to be working for you. seems we're at opposite ends of the spectrum, I can crank out longer sets but it's hard to manage rest and the push jerks just killed me.
tania, same here! I got out of bed this morning, lacked the stability to stand and actually fell back onto the bed.
rested 2 hrs
9.0 km run
sub-max, pretty easy pace
42:23 (23:00 at turnaround point)
just wanted to keep the legs nice and loose. lots of calf stretching afterward.
Yesterday's 2011 10 Minutes of DU's: 133
2010
11:35
paced myself pretty good! Felt good on everything!
1:45/500m pace on rower
Pullups were butterfly chin over horizontal-broke in 10's & 5's- tried to go harder last round but my hands were all tore up- good little spring cleaning on my calluses.
jerks were all UB and easy!
video: battery ran out again on very last rep!!!
http://vimeo.com/12516283
Well, I didn't beat Brett Marshall's time..:(
17:32
Nice to wod with (chase) the local qualifiers today - even though they scare me!
Joey -
Just watched the vid on your site. That is crazy! Nice work and keep hittin it hard.
Brandon
17:14
All Push Jerks unbroken - I have never been happier to pick up 95lbs in my life, LOL.
Off the rower in 4:01.
Pull-ups felt pretty good.
Oh! But I had to stop at 20 reps in the final round due to worsening tear in palm.
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