Tue 26 Feb 2013
Wednesday
Posted by elove1 under Skills and Drills
[43] Comments
Benchmark:
“Jackie”
1000m Row
50 Thrusters, 45
30 Pull-ups
Post time to Comments.
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“Jackie” Footage – Greg Amundson and Chris Spealler
2013 Crossfit Games Update
Psych Up or Shut Down from Mentality WOD
9/31/2011 Jackie Time: 10:53
2/27/2013 Jackie Time: 8:23
9:11
First time doing Jackie
Thrusters: didn’t put the bar done…helps a lot with getting through them
Pull-ups were slow as usual
Row: pushed it but didn’t kill myself on it.
Snatch singles
35(4)-45(4)-65(4).
Jackie: 9:06
I would have done so much better if rowing was not so hard, I used a lighter barbell, and I did pullups from the rings.
Oops forgot Oly session
Snatches
Snatch with pauses @knee, hip @ 53# (6x)
Snatch with pause @ knee only @53# (3x)
Singles: 68#(3) – 88#(5) (supposed to be 81% of max)
Nice work 6am!
Stayed home from work yesterday to try to nip a cold in the bud, but it seems it will need longer than a day. Started some exercises at home with 10# dumbbells but dropped as arms felt weak.
Focused on 3 rds of 30 each jump squats, forward lunge, side lunge, sit ups, 1 min hold planks. Thank you lower body!
Never have done Jackie before and won’t be doing it today…shoulder pain keeping me out of the gym for the 2nd day in a row
Rest day….. Off to Brooklyn to get abused by Dr. Mike.
First time on this 9:50.
http://articles.elitefts.com/wp-content/uploads/2012/09/LincolnQuote1.jpg
12:20
33# thrusters
jumping pull-ups
At alt gym:
13:31
45#, 10 pulls, 20 trx rows
Pullups took me forever but this is the first time I’ve ever done 10 real pullups so I’ll take a slower time for it!
Also broke thrusters into sets while in hindsight I think slowed me down bc I put bar down and it felt sooooo good to rest. Next time push through for sure.
8:08
don’t put the bar down.
Planned to be a rest day, but when I saw the workout I wanted to do it. Anything with rowing or running.
14:10
Made it to pull-up station at 9:40, but without kipping those last 15 just not there. Same thing happened at the throwdown. Gotta get ‘em.
I learn something new every time I come, even on simple met con days. Today I learned how to roll out properly with the Trigger Point. Thanks, Brendan.
13:22 rx’d
That was rough but really happy with the rx.
I rested more during thrusters than I had planned. I think the evil Fran flashbacks distracted me.
Then I watched EJ work out. She’s machine and just keeps going!
13:59
If I could breathe, I think I could get through this much faster.
Having not attempted a pullup since coming back, the jumping pullups were the worst part for me. My arms/shoulder were tired after about 5…lol. I’ll need to start doing these on my own.
*45# on thrusters
Low box squat, manage a trois chains – 195(3)x7,215(1),225(1),235(1)
ghd, rev hyper accessory
8:36 PR
Typing with one index finger bc forarms are cramped
8:18 rxd #45 (did this a week ago)
today
EMOM
C&Push Jerk 10×3 #117.5
Squat 5(100-120) 3(140-165-185)
Metcon
5RFT
15 thrusters #55
12 TTB
9 games standard box jumps “20
8:34
*thrusters unbroken, TTB got rough on round 4 and fell apart in round 5
9:19
lacked that extra push today to get er done fast
9:03 as rx’ed.
oh yeah also- walk around with shirt off- Rx’ed
Jackie
12:10
Jumping negatives of pull ups
9:38 rx’d.
Back in December, did this in 8:32. Maybe needed a rest day or need to do it comp style.
Sorry Lightbody I tried lol
10:31 ring rows
8:56 Rx
7:12 RX
Now I understand the photo of the day…but I kind of still feel like I’m dying.
12:26 rx’d @ 45#
Rested way too many times on thrusters and pullups, still have Fran cough and shaky hands.
First time doing Jackie in 3 years. Did it during my first month of CFM, with green band and 22#, in about the same amount of time. There’s a silver lining in there somewhere….
11:32 Rx 45#
Thanks Steph and Lightbody for convincing me, no demanding that I use the 45# bar.
Last time 11:24 but with 30# so definitely better.
Lots of room for improvement despite the damn row! Had to break up thrusters into 5s so they took forever! Pullups saved me. Was just under 10 min mark when i got to them. Rested a lot on them too though.
Not looking forward to doing this again, but I’m sure I can shave a good amount of time off.
10:12 RX…gotta row more often and get those kipping pullups down
11:07. Row 3:38; couple min on thrusters. So waaay too long doing pull ups. Yeah I was sore from Monday but I think the main issue is just being f’n weak.
11:35 Rx
10:51 was my old PR from 8/13/11 at a Box in North Carolina. I dropped in visiting my parents and they were having a multiple box throw down. 3 person teams, 3 girl wods, 1 for each team member. Mine was Jackie.
I felt good going into today, but lost steam quickly, rested like 5 times on the thrusters and then lost my pull-ups after the first 10. i also saw the time and i wasn’t going to beat my old time so lost some motivation. Total mental failure today. Some days you got it, some days you don’t. Live to WOD another day though. I will go sub 10 Jackie one day!
Shout out to Jen Goldick…you rocked that sh*t girl!!
8:39 rxd
12:15 rx
12:25
22# Thrusters and Jumping Negative pull ups
Awesome jobs Alicia on Rx’ing Jackie!! WOO HOO!!
12:15 with ring rows
damn, really wanted to do this workout! but who can say no to someone asking “im doing a big ‘ole hot pot party at my place, would you like to come over?” i mean, do you know what that means?!?! beef, lamb, shrimp, all thinly sliced cooked in a hot spicy broth…..
im gonna crush those back squats tomorrow!
12:20
8 strict pull ups and then ring rows for the rest.
12:58 rx’d!!!! Finally have Kipping pull-ups!!!!
Compare to: 12/22/11 – 11:19 @ 35#, green & red band pull-ups
Thanks to the 8:30 crowd for the cheers!
11:46
First time hang in’ w/ Jackie…she was fun! Did thrusters unbroken for 30 reps..then broke it into 2 sets from there but felt pretty good. Wasn’t going super fast but at a steady, consistent pace. Then onto the pull-ups….mastered kipping tonight!!! It just clicked and found a smooth easy rhythm and made it soooo much easier than strict pull-ups…obvious but now I totally get it!!
Another exciting achievement…did free-standing handstand and didn’t know I was anywhere near being able to do that!! Soo fun!!
Exciting night for me at CFM…so cool when things just click all of a sudden
Rx’d Jackie btw…
10:55 rx’d
11:05 33#, allison-assisted pullups.
hey meredith–WAY TO GO! woopwoop!
7:18 RX PR
Thanks Allison for making me not put the bar down, and for correcting my kip, and for monitoring my row time, and creating the most painful stretch I have ever done in my life…