“Jackie”
For Time:
Row 1000m
50 Thrusters 45/33
30 Pull Ups
http://www.youtube.com/watch?v=Qoy5SffYCw8
Here is this year’s 2nd fittest man getting a world record on today’s wod. For most crossfitters getting done in 8-10 minutes is an accomplishment. Here he is doing it in a little over 5. How does he do it? Besides rowing fast and efficient, he does the thrusters and pull ups unbroken. Try your best today to do the same. If thrusters is a movement you struggle with, then split it into 2 sets of 25 (or use a lighter bar). If 30 pull ups in a row is not going to happen, try doing 30 banded or jumping pull ups in a row.
Power output is the point today. So go fast!
Gabe L
Intense rowing. I noticed they row at a slow stroke rate / aka cadence. 34 rows per minute and still pulling 1;37. Beasts!
Gabe L
correction: 24 stroke rate, not 34.
Justin Riley
I find 24 SPM very efficient and like the damper around 7/8. Also, rowing 1:37’s is a bad idea for the best time on this one. I have broken 6 minutes and gotten my best time rowing a 1:55 pace. I was about a minute faster overall rowing at 1:55 vs 1:40 due to the fact that I never got through unbroken thrusters after a hard row.
Gabe
Good tip. I’ll try holding at 1:50 and go all out on the remaining 2/3.
Matt_P
Great job to Loren for posting an 8:03 on Jackie this morning.
That’s just 15 seconds off her PR at 4 months post baby.
Cherie
Awesome Loren!
Crystal
Great job, Loren! I don’t know why, but I’m super excite for this WOD.
Kelly E
Awesome Loren!! 4 months after my guy was born I was…eating lots of PB sandwiches. 🙂 It’s been so fun chasing (very far behind) you these days.
Justin, can you do a post on the mental game one of these days?
Justin Riley
Wow I could write a book on that. I may get into something on those lines when I find some time. A few things to focus on for the time being. Positive self-talk. You must squash negative thoughts the instant you realize they are going on pre, post, or mid-WOD. Also, focus on who you want to become. These workouts have the power to change people for the better, but you have to be willing to suffer. My biggest strategy for enduring the pain is to focus attention on how my form feels. I think about my exertion level only enough to pace my WOD properly, but my true focus is on making every rep better than the last and playing the game. If you get wrapped up thinking about the misery of it all, you are doomed. If you are precise with form, you save a ton of energy to go faster with.
Kelly E
Write it! Thanks for these tips–I’ll use them. I’m very interested in (and challenged by) this stuff. Wussing out ruins my day.
Kelly E
And I’d suggest anyone having confidence issues choose the rower as far away from Gabe as possible.
Gabe
🙂