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Lifting Ourselves and One Another

Friday, January 29, 2010


1000 m Row

50 Thrusters

30 Pull Ups

Coach’s notes:  Guys and gals use 45 lbs for thrusters.  Post time to comments.

Compare to January 12, 2009

Comments: 15

9:30 am class
7:42 as Rx’d.

Only scaled PU’s to blue/purple band – 13:14
Great to see you again, Laura. Come back anytime 🙂

14:58 scaled PUs to blue band (row 4:19)

Neil 12:28 as rx’d – row 3:51

As RX’D except pull-ups with the purple band. Glad I did the 45lbs time 1was 13:28.

3:56 row PR, previous PR 4:00.04 (I wasn’t trying to PR at the start but got to the last 250m and saw I was on track for a PR and couldn’t resist)
First thrusters at 45lbs, then scaled then to 32lbs for the rest
PUs with blue band

12:47 as rx’d
Thanks Brett for the tips on my kipping and how to improve.

AS rx’d
Shaved 30 s off last time
Next time commit to doing thrusters in no more than 3 sets

9:11 as rx’d

As rx’d 9:32.

9:06 as rx’d.

Finished the row in 3:19.5 rowing at damper 5 and 24 SPM. Then the thrusters and pullups were a total disaster. The rowing didn’t gas me, but I feel it may have been better to have rowed at a lower damper setting to use my arms less.

6:25 beat my time last week by lots
3:39.8 row damper 7
25/25 thrusters
12/9/6/3 pullups

Thanks for the coaching brett!!

As Rx’d (except 100 45# SDLHP for Row)
Rest 5 min
Front Squat WOD

9:03 as RX’d.

11:13 as RX’d
row: 4:21 (I suck at rowing) but my thrusters felt brutal – too many sets:4,7,4,10,7,5,4,4
pullups: 5,5,5,5,6,4 (not much break time in between sets)
*would like to try this again when my quads aren’t burning from previous days*

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