Monday, September 12, 2011

3 x 3 Jerks (push or split)β€”max load, bb may not be dropped, rest 90 sec

-then-

1600 Meter Run
4 Minute Rest
1200 Meter Run
3 Minute Rest
800 Meter Run
2 Minute Rest
400 Meter Run
1 Minute Rest
200 Meter Run

Coach Anderson Muscles Up! (awesome photo credit: Pat)

Advertisements
Published in: on September 11, 2011 at 9:11 pm  Comments (44)  

The URI to TrackBack this entry is: https://crossfitrx.wordpress.com/2011/09/11/monday-september-12-2011/trackback/

RSS feed for comments on this post.

44 CommentsLeave a comment

  1. It looks like you have silver wings!

  2. We have some beautiful coaches!

  3. 137 lb push press

    1600 m = 7:04
    1200 m = 4:51
    800 m = 2:52
    400 m = 1:36
    200 m = 0:44

    • Split jerk? Right πŸ˜‰

  4. Here are a couple of “compare to” dates for similar running wods– rests are different & it’s minus the 200 meters:
    http://crossfitrx.com/2010/04/02/saturday-april-3-2010/
    http://crossfitrx.com/2010/11/28/monday-november-29-2010/

    Today I slightly pulled my left calf muscle on the jerks. This is the same one I’ve pulled a couple of times lately while kipping. Weird. I need to do mobility work!

    Jerks: 65# x 3, 70# x 3, 75# x 3 (got 80 once, failed at it twice)
    Runs: 1600 = 8:59; 1200 = 6:26; 800 = 3:42; 400 = 2:07; 200 = 1:03

  5. Pat, you take the best pics!

    • Thanks, Kelly!

  6. Enjoyed today’s runs!

    Split jerk: 65, 70, 75, 80( got 2 and then failed on 3)

    1600: 6:49
    1200: 4:47
    800: 2:52
    400: 1:40
    200: 0:46

    • You are a fast runner, Radha!

      • Yes indeed.

    • that’s speedy

    • Thanks all!

      The 200 was :56 not :46.

  7. I enjoyed the running, too…interval running is something I know I should do but never make myself do it.

    1600: 7:37
    1200: 6:07
    800: 3:48
    400: 2:09
    200: 1:11

    Split jerks: 75#, 78#, 80#

    Thanks Christin for the great coaching and flexibility. πŸ™‚

  8. I don’t have the ankle to run intervals yet I don’t believe – certainly not well.

    I’m contemplating stopping in for the jerk session and then doing 5 miles on the trails – not quite the same as the proposed workout but still valuable and extremely satisfying πŸ™‚ It’s either that or sub rowing I assume….

    • …or bring a bike! seriously, it is SO nice outside…if you have a rig you feel comfortable riding on Dekalb or in the ‘hood around RX then just let me know & I’ll bring the cycling-distance equivalents for any WOD with running until your ankle heals. This offer is good for everyone BTW πŸ˜‰

  9. Great shot of Trish! She looks amazing!

    Push Jerks: 99lb, 109lb, 120lb – Probably could have added more but didn’t want to overdo. Sometimes those shoulder presses can give me a crick in the neck.

    I enjoyed the run with William & Sue today!
    7.35, 5.26, 3.24, 1.24, 57sec

    PS. Sue, can’t find you on Facebook!!!

  10. Still not lifting yet, so here’s what I subbed for the jerks:

    20 PERFECT pushups with chest to floor every time. No hand-release. My goal is to be able to do 20 perfect pushups, without hand-release, all unbroken. Today I got 12/3/3/2.

    1 minute Hollow Body Hold. I did this in 3 sets of 20 seconds. Goal is 1 minute consecutive.

    Then, since I’m not running due to the heel and not rowing due to the arm, here’s what I subbed for the runs:

    Bike 2 miles
    Rest 4 minutes
    Bike 1.5 miles
    Rest 3 min
    Bike 1 mile
    Rest 2 min
    Bike .5 mile
    Rest 1 min
    Bike .25 mile
    (stationary bike)

    6:47/5:00/3:22/1:32/:41

    Ouch! Can you say lactic acid?! I really pushed it hard, and that hurt.

    Here’s a bright spot in my alternate programming. That LAST .25 mile sprint was 2 seconds faster than when I did quarter-mile bike sprints a couple of weeks ago. So it’s possible to get better even when you have injuries that make it seem like you can’t do anything. It’s been 3 weeks since I lifted anything heavy. It’s going by pretty fast. Maybe I can try some lifts next week. We’ll see.

    • you have the best injury attitude, Pat!

      • My 20 “perfect’ pushups for today were inspired by watching you do all those on Friday. Or was it Saturday? Anyway, you were a perfect little plank with CTF every time. That’s what I was striving for.

        • Perfect little plank. Ha! πŸ™‚

    • Nice work!!

    • nice!

    • LUV the sub!

  11. Push Jerk: 110, 132, 143 (failed at 154).

    Definitely have treadmill bias in my times – had to wait each time for it to get up to speed each time. But, glad to get the work in.

    1600: 6:07
    1200: 5:06
    800: 3:12
    400: 1:33
    200: 52

    • I use to do tabata workouts on a treadmill – not sure if it will work for you but you might try standing spread eagle over the belt and set the speed. Then start running with the treadmill already at full speed. Our Tabata workouts were 8 to 10 reps done this way – we just hopped on and off without ever stopping the treadmill.

      • Nice idea! I can definitely try it.

  12. Sorry AM crew….I remembered what I had done with your 200 m times..I was 10 seconds off for all of you 😦 sorry about that.

    Did the run with the nooners (thx) πŸ™‚
    1 mile – 4:56
    1200 – 3:57
    800 – I forget
    400 – 1:24
    200 – :42

    An especially large pat on the back for Terri for her times…crushing PR’s left and right!

    • πŸ˜€ xoxo!

  13. Split jerks @ 75#

    Looks like my half marathon training is making me better at running. YAY!!

    1600 = 8 minutes, which is a 1:30 PR from February. Stunning.
    1200 = 6:20
    800 = failed to set the clock. Doh!
    400 = 2:20
    200 = 0:58 O.M.G.

    I wish I could have run ALL of my sprints in the alley like I did the 200, with Kelly yelling at me to GO GO GO! My 200 was my only true sprint.

    • 8 min mile (well close enough) that’s awesome!!!

    • Terri, that is simply fantastic! It was about a year ago that you and I did that one-mile run together, and we were both SHOCKED that we finished under 10 minutes….we were hauling a$$ too. Now you are doing 8 minutes. Wonderful. Congrats on your progress!

    • Fantastic, Terri!!

    • awesome runs!

  14. Grrrr… Looks like one of my old high school 800 meter training workouts…

  15. split jerk

    83-88-93 PR

    failed at 98 but did it one time which is a 1RM PR

    Runs:

    1600 = 8:26
    1200 = 6:14
    800 = 3:59
    400 = 2:11
    200 = 0:52s

  16. Loved today’s workout! (Although I can barely feel my legs after Saturday’s team WOD, saturday’s run, and today’s WOD)

    Split jerks: 65, 70, 80 (only did one rep at 75# to save energy for the higher rep)

    Runs:
    1600 = 7:08
    1200 = 4:51
    800 = 2:56
    400 = 1:36
    200 = 0:44

    I was doing all I could to keep up with Radha and Miguel this AM!

  17. Great to be back in the gym for this workout! I did some push jerks just to practice gripping the bar. It has been 5+ weeks since I gripped any weights. It was kind of weird. Didn’t do anything heavy, and my hands feel good.

    Runs:
    1600 = 7:07
    1200 = 4:37
    800 = 2:58
    400 = 1:36
    200 = 0:49

    I am pretty sure I have never run a sub 3 minute 800, so hooray! I could not have accomplished most these times if it weren’t for Michael’s awesome 5 week no-hands training program he put together for me so I could work out despite my carpal tunnel syndrome. He has had me running and swimming and doing all kinds of other things weighted down with a 10# vest, and pushing a stroller, all leading up to a 5K race I ran on Saturday in 23:58. I won my age group and was the second woman overall. I strongly encourage anyone who has ANY injury to work with Michael on a program that works for you despite your injuries. It was actually a nice change, and enabled me to get back to running, which I have wanted to do for some time. Thank you Michael!

  18. I did this on the track in Piedmont Park…

    6:39/4:27/3:09/1:26/0:41

    SO MUCH good stuff today…congrats all around!

  19. Split Jerk: 87/97/107×2 (previous 1RM 104, previous 3rm 90 but its been awhile

    1600- 7:57
    1200: 6:18
    800: 3:55
    400: 2:12
    200:1:06

  20. Jerks: 110×3 // 132×3 // 155×3

    1600-5:31
    1200-4:43
    800-2:44
    400-1:14
    200-0:36

    I’ve never ran a mile for time…felt good about my time. Heck It just felt good to run for time again in general! I guess these are crossfit PRs… Used to run 1:57 in 800, 0:48 400 and 21.8 second 200…but that was 10 years ago…

  21. Jerks: 160X3//175X3//185X3. Getting lower should add some pounds to the top end – (Warmup from 93 – 154)

    Did the run…ankle was only a minor difficulty – bigger issue was forgot that the first lap was two 800s not one and ran it way too fast – had nothing for the second loop.

    1600-6:02
    1200-4:53
    800-2:50
    400-1:30
    200-0:45

    I want a do over on this one! (in a few weeks – lets not get crazy).

  22. […] onto my wonderful day of running. Β I decided to do some interval training crossfit style. Β The weather in Atlanta is perfect now that fall is on its way — consistently below 85 and […]

  23. made this up in the hotel in Maryland on Saturday. Not sure of the breakdown but total time was 36 minutes including breaks). My guess for each part —

    1600 — 10:30
    1200 — 7:15
    800 — 4:10
    400 — 2:15
    200 — 0:55


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: