Saturday 110122

Ricky Frausto Filed Under:

WOD
3 Rounds for Max Reps of:
Strokes on the Rower, 75 seconds
30 inch Box Jumps, 75 seconds
1.5/1 Pood Kettle Bell Wood Chops, 75 seconds
Rest 75 seconds

Post total reps to comments/Logwod.

Rowing, do you know how or do you just pull? Do you think there is merit to learning how to do it correctly or do you just think, "get in more shape?"

If you would like to learn more about rowing, click HERE to watch some Concept2 technique videos.

Post thoughts to comments.

6 Responses to "Saturday 110122"

1. Steve Says: http://crossfitomaha.blogspot.com/2011/01/saturday-110122.html?showComment=1295721690090#c3129009406040003795'> January 22, 2011 at 12:41 PM
2. I liked counting strokes on the rower instead of calories or meters... gave the shorter Crossfitters an advantage.
3. Addi Says: http://crossfitomaha.blogspot.com/2011/01/saturday-110122.html?showComment=1295721751110#c921874837581525991'> January 22, 2011 at 12:42 PM
4. Fun times at 10 today. Tried to practice handstand walks, but nothing was doing. Thanks, Jeff, for reminding me of that video! Practiced headtaps and shouldertaps instead... then was able to walk 3 1/2 mats. Shoulders are fried.
   
   http://library.crossfit.com/premium/video/CFJ_Dogtown_HandstandWalk.mov?e=1295725080&h=59ae963acc77de6330ca2c7ba3daab28
5. Unknown Says: http://crossfitomaha.blogspot.com/2011/01/saturday-110122.html?showComment=1295731914830#c2717430682398936321'> January 22, 2011 at 3:31 PM
6. Couple days off... and it showed...
   
   Rack Jerk... Havent done it for a while so figured why not... 1RM... Took a lot of time building up to a max attempt so was looking for more training volume then to get a new max... but got close anyway..
   45, 110, 154, 198... All Doubles
   220, 235, 245, 258, 265, 270.. Singles
   .. Tried 280 for a new current PR but just missed it out front...
   
   Dynmaic Effort Work... 6X3 @ 50% of my 3 rep band resisted max... Every 60 secs.... Minis + 95#... Felt good
   
   Main Site WOD from yesterday... First time I think I've ever had to scale a movement.. My L pull ups need to be developed under controlled conditions before I throw them into a metcon environment so I used a "Z" pull ups... Just a bent leg raise pull ups
   21 Z Pull Ups
   20 Pistols
   18 Z Pull Ups
   16 Pistols
   15 Z Pull Ups
   12 Pistols
   12 Z Pull Ups
   8 Pistols
   ** 9:59 **
   - Pull Ups got hard fast! Was doing a lot of single then drop single then drop...
   RESTED 2-3 MINS
   5 MIN Treadmill Run... Each Min make a appreciable jump in speed...
   Started at 8MPH, then 9, 10, 11, and did the last min at 12MPH... Covered .81 Miles... Didnt feel bad at all...
   REST 1-2 MINS
   500m ROW SPRINT... Stupid rower kept messing up and the timer would pause... rowed to the finish but the clock showed a 2 min finish but was holding a sub 1:35 500m pace the whole time so would have easily been under that so I guess...
   1:33-1:35?
7. Unknown Says: http://crossfitomaha.blogspot.com/2011/01/saturday-110122.html?showComment=1295740135226#c644616810103638812'> January 22, 2011 at 5:48 PM
8. Tried it again :)
   - Best ever... 1:27.8
   500m Row - 1:29... Dammit!
9. Allison H :) Says: http://crossfitomaha.blogspot.com/2011/01/saturday-110122.html?showComment=1295821762008#c5452166454051509649'> January 23, 2011 at 4:29 PM
10. this wod looked fun - but no open spots to come so went to 24 hour and rowed 5k - ouch!
11. Unknown Says: http://crossfitomaha.blogspot.com/2011/01/saturday-110122.html?showComment=1295834597153#c8409711974298864457'> January 23, 2011 at 8:03 PM
12. SUNDAY WORKOUT...
    
    Band Resisted Tall Snatch (25# Bar + Minis single wrapped around the bar)
    Bar, 5's, 10's.. Just working 3rd Pull Speed...
    
    Front Squat - 3X3 (88-90%)
    - Straight Sets with 247#
    
    Main Site WOD that I wanted to do about 10 days ago... Rough.. Well Just The HSPU's... :(
    
    6 Muscle Ups
    30 Wall Ball
    12 HSPU's (Kipping)
    15 Power Cleans (135#)
    3 ROUNDS
    ** 14:50 **
    - All Wall Ball Unbroken and No Misses on Muscle Ups (FINALLY) but HSPU's were a struggle...