So we ran

24
Apr

So we ran

Yesterday’s run felt good for a lot of people. Some beating last year’s numbers, and other’s very close. How is that possible? To main reasons. 1) We’ve been running indoors all winter (for instance, we ran 1.2k on this day). 2) Your heart doesn’t know the difference between cardio movements. If you’re heart rate is 180BPM from burpees or running, it’s still at 180. We’ve been hitting short/medium wods with big intensity, and that’s where the results come from.

We’ll be gradually ramping up the distances over the next few months (building up to the 10k). Let’s hope for many more PRs to come.

Strength – Back Squats – 5×2 reps @ 75%

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Compare to June 16/13

Trent earns his 500 club T-shirt!

Trent earns his 500 club T-shirt!

61 Responses

  1. Keith H

    Strength – Back Squats – 5×2 reps @ 75%

    175#

    “Jackie”

    1000 meter row
    45 pound Thruster, 50 reps
    30 ring rows

    9:20 this was fun THRUSTER CITY!!!!!!

    Thanks for explaining how the rowers work Kevin it made a huge difference.

  2. Maria

    Strength – Back Squats – 5×2 reps @ 75%
    125#

    “Jackie”
    Rx

    time = 9:44

    I did this way back in Dec 2011. Time was 12:35 with 35# thrusters and band for pullups. I’m happy I keep track it’s nice to look back. Thrusters felt awful that’s consistent!

  3. Alaina

    Mob. and WUx1 plus 257m row
    Group Mob.
    Strength: Back Squats 5×2 reps @ 75%
    2 x (45, 65, 95, 95, 95, 95, 95)
    WOD: Jackie
    1000m row
    50 Thrusters @ 45
    30 pullups started with blue band then switched to green, then back to blue for a few but most done with green……those were hard, gotta keep working on those negatives and ring rows
    Time: 11:04
    Thanks Kevin!! Great class guys 🙂

  4. Shane Hayes

    Way to go Trent!
    Mobility and Wu x 1
    Row 250m
    Group mobility
    Strength Back Squats x 2 @75%
    Wu with bar and 225
    285 x 2 (5) sets did last couple sets with a bit of a pause.
    Wod: Jackie
    Row 1000m
    50 thrusters @ 45#
    30 Pullups
    7:51 rx’d (44 sec pr!)
    Went to hard on row.. Had to break up thrusters and Pullups too much. Next time I will slow that down and try to go quicker on the thrusters and Pullups!
    Great class Kevin, good pointers on the rowing. Great work 6 amer’s!

  5. Mob + WUx1 + Row 250m

    Back Squat 5x2reps @ 75% (~250#)

    WOD “Jackie” Rx = 7:48 (PR by 1:11)

    – Row: between 1:55-2:00 pace/500m
    – Thrusters: 5×10, rest bar on back, counting backwards
    – Pullups: 10-10-5-5

    Thanks for sharing the bar Denis, good job 7am!!

  6. Chantal L.

    WU x 1 + No show burpees 🙁

    Back squats x 2
    WU sets, then 175-175-175-175-175

    Jackie
    1000m row
    50 Thrusters (45#)
    30 Pullups (sub for rows)

    11:24 – Last couple times I did the pullups on the rig with a black band… but I keep going back to rows after December Strict month and shoulder injury… I do not want to kip if I can’t do them strict, so rows it is 🙂 That means NO PR, but I’m ok with it.

  7. Vanessa Champion

    43 birthday burpees for Anthony

    Back squat
    2-2-2-2-2 @75%. 100#

    Jackie
    1000m row
    50 thursters 45#
    30 pull ups green and red

    11:39 time

    Cash out: figure 4 a birthday cookie 🙂 …devil cookies

  8. Trent

    Back Squat 5x2reps @ 75% (160#)

    WOD “Jackie” Rx = 8:35 believe this to be my first time tackling “Jackie”

    – Row: between 1:40-1:50 pace/500m
    – Thrusters: 25-10-10-5
    – Pullups: 10-10-5-5

    Lab:
    Chinups with 20# vest / Pushups off of Kettle Bell 3 x 10
    Dips off of boxes with 20# on lap(did go too deep for elbow’s sake) 2×20
    dips with out vest 2×20
    10 unbroken body weight chin-ups.

    Thanks everyone for the comments, working out has never been so much fun.

  9. Steph L

    Mobility
    WUx1 & 257m Row
    Group mobility

    Back Squat (HB) 75%
    2-2-2-2-2 @ 125#

    WOD: “Jackie” RX
    – 1000 m Row
    – 50 Thrusters @ 45#
    – 30 Pull-ups

    Time: 11:45

    Great Job 7am class!! Thanks Kevin!

  10. Heather Colleen

    YAAAAY Trent! You & Luna are such an awesome part of the 8:30 family! (You’re the super nice, quiet, calmly working away part that balances the rest of us…)

    43 stupid birthday burpees for Friggin’ Anthony (AKA Drunken Giraffe)

    Strength: Back Squat 5×2 @75% – 110# (These felt frighteningly good.)

    WOD: Jackie
    1000m row
    50 thrusters 45#
    30 pullups (blue & pink)

    11:36

    Last June, I had to do this with 1 arm (yes, even the 1000m row.) Oddly, adding the second arm did not make it any more enjoyable.

  11. Amy Hogan

    Mobility
    WUx1 & 257m Row
    Group mobility

    Back Squat 75%
    2-2-2-2-2 @ 85#

    WOD: “Jackie”
    – 1000 m Row
    – 50 Thrusters @ 45#
    – 30 Pull-ups

    Time: 12:37 Rx

  12. Daniel

    Back squats- #185
    Wod-jackie
    11:24Rx-pr
    Did this wod at christmas… Brian donated it to me for the Yankee swap. 3 seconds faster this time. Im happy ish. Was thinking I would have done better the second time but I’ll take it.

  13. Patrick Arseneau

    WU x 1
    Row 257m
    Foam rolling

    Back Squat 2x @ 75%
    185-185-185-185-185

    Jackie Rx: 8:33 (6 sec PR)

    Congrats on the tshirt, Trent!!

  14. Melissa H

    Mobility
    WU x 1
    Row 257m
    Group mobility

    Strength: back squat 75%
    5 x 2 100#

    WOD: Jackie
    1000m row
    50 thrusters 35#
    30 ring rows

    11:22

    3 x farmers carry 50#

  15. Kimmy

    Hi guys!
    WU X1
    Row 257m. Dead on 🙂
    Strength Back Squats
    WU 185-185 x2
    235-235-235-235-235 x2

    Jackie
    Row 1000m (3:54)
    Thrusters 45#
    Pull-ups (blue and black bands)
    Time- 12:34

    My forarms are still shaking
    Glad to see some familiar and new faces 🙂

  16. Melanie

    Mobility
    Wux1
    Group mobility

    Back squat @ 75%
    35 (wu) 85×5 – 115(2 x5)

    Jackie

    1000m row
    50 Thrusters @ 45#
    30 ring rows

    Time: 11:20

    Jackie is not my friend! (I even like Fran a little better)

  17. Ryan F.

    – Mob
    – WUx1
    – 280m row

    5×2 back squats
    45×5-160×2-160-160-160-160

    WOD: Jackie…
    – 100m row
    – 50 thrusters
    – 30 pullups (2nd WOD without a band 😀 … slow, but I can do them)

    12:31

  18. Elba

    Mob
    – WUx1
    – 264m row

    5×2 back squats
    45lbs WU and Sets @130lbs

    WOD: Jackie…
    – 100m row
    – 50 thrusters
    – 30 pullups (black band)
    =10:53 

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