Jag 28

Run 800m
28 Kettlebell Swings (70/53#)
28 Strict Pullups
28 Clean and Jerks (135/95# or 65% of 3RM)
28 Strict Pullups
Run 800m

Compare to Aug.20/12

A proud son
A proud son

119 thoughts on “Jag 28”

  1. MOB
    WU x 1
    200m run

    Group strength: Clean and Jerk – 3RM = 70lbs

    WOD-JAG 28
    800 M Run
    28 KBS @ 30 lbs
    28 strict pullups with green band
    28 Clean and Jerks @ 50 lbs
    28 strict pulups as above
    800 M run

    Time: 22 minutes

    Tough but fun! Thanks for the great class Coach Patrick.

  2. Mobility
    WU x1 plus 200 m run
    Group strength: clean and jerk 3rm (went up to 50#)

    WOD: Jag 28
    800meter run
    28 kbs 25#
    28strict pull ups with green band
    28 clean and jerks 40#
    28pull ups with green band
    800 meter run

    Time: 24.05

    Cash out: 2 minute plank and suntanner stretch!
    Thanks for the great class coach Patrick ….great work 6amers

  3. Mobility
    WU x 1 + 200m run
    Group strength: Clean and Jerks – practiced @ 55# (need to practice a lot more)

    WOD: Jag 28
    Run 800m
    28 Kettlebell Swings @ 35#
    28 Strict Pullups with green band
    28 Clean and Jerks @ 55#
    28 Strict Pullups with green band
    Run 800m

    Time: 21:01

    Cashout: 2 min plank and suntanner stretch

    Thanks Patrick and great job everyone!

  4. Mobility
    WU x 1 +400M run

    Group Strength: Clean & Jerk 3RM 105

    WOD: JAG 28

    800M run
    28 KBS @ 40
    28 strick pull ups Blue band
    28 clean & Jerk @ 70
    28 strict pull ups Blue band
    800M run

    Time 21:02

    Cash out sun tanner’s stretch + 1 min Plank

  5. M + WU x1 + 200 m run

    Group Strength – Clean & Jerk …3RM
    55-65-75-85-90

    WOD – JAG 28
    800 m run
    28 KBS (scaled to 35lb)
    28 strict pullups (scaled to ring rows)
    28 clean & jerks (@ 55 lb)
    28 strict pullups (scaled to ring rows)
    800 m run

    Time : 22:35

    Thanks Patrick, I really enjoyed this one and much better with your advice on my cleans.

    Congrats to the “500 class gang”….very inspirational!

    1. I keep hearing you say you aren’t making any progress…shame on you!! You are getting so strong so fast and your lifts are reaping the benefits of your analytical mind. Great job little sister, so proud of you

  6. Wux2
    Group strength
    115-125-135-140
    WOD. Jag
    Run 800m
    28 Kettlebell Swings (70/53#)
    28 Strict Pullups
    28 Clean and Jerks (135/95# or 65% of 3RM)
    28 Strict Pullups
    Run 800m
    30:09 RX
    Rob Brydges

  7. Run 800m
    28 Kettlebell Swings #50
    28 Strict Pullups (black)
    28 Clean and Jerks 95lbs
    28 Strict Pullups (black)
    Run 800m
    25min finished

    Cashout – tried not to faint

  8. Great picture Kevin and Mum!
    Mobility
    Wu x 1
    Group Strength clean and jerk (3rm)
    135/ 155/ 175/ 185/ 205
    Wod: Jag 28
    800m run
    28 kbs @ 70#
    28 strict Pullups
    28 clean and jerk at 135
    28 strict Pullups
    800m run
    Rx’d : 19.34
    Had fun with this one, my runs actually felt pretty good, except on the second run at the corner I had to walk for a minute I was seeing stars… Lol. My goal when I read it was to try to get under 20 mins. So happy with that. The c+j’s got tough. Kb’s were unbroken, Pullups were all over the place. I kipped a bit on one so I redid it.
    Great work 6 amer’s, and great coaching Patrick!

  9. Mobility
    WU x 1
    200m jog

    Strength: Clean and Jerk practice
    45# – 65#

    WOD: Jag 28
    800m run
    28 KBS 35#
    28 strict pull-ups (green band)
    28 C&J 65#
    28 strict pull-ups (green and purple band)
    800m run
    Time: 29:10

    So happy I finished. During the C&J I really struggled. I was going to take off weight and just kept doing 2-3 at a time until I finished. That was a tough one mentally.

    1. Nice job sticking with Melissa. So much of Crossfit (and life) is conquering the mental challenge of giving in. Today you kicked that to the curb. That’s strong in every way!

  10. Heather – I love the picture so much, there’s not much more can be said about it because a 60ish woman doing 500+ classes of CrossFit speaks for itself. Incredible.

  11. Mobility
    WU x 1
    200M jog

    Strength: Clean and Jerk practice
    25#-35#-40#-45#

    WOD: Jag 28
    800m run
    28 KBS 30#
    28 Strict pull ups (blue/purple band)
    28 C & J 35#
    28 Strict pull ups (blue/purple band)
    800m run
    Time: 25.29

    Ouffff. What a WOD.

  12. Warmup
    Clean and jerk practice

    WOD
    800m run
    28 KBS (45)
    28 strict pull-ups (pink band)
    28 C&J (75)
    28 strict pull-ups (pink band)
    800m run

    22:36
    Uggg….that was rough.
    Strict pull-ups are rough.

  13. WU x 1 + 200m run

    C+J x 3
    85-95-105-115 (x 2.. failed the 3rd one. didn’t try again – wanted to stretch)

    WOD Jag 28
    800m run (Scaled to half the distance, PLUS rowing because of my ouchie groin. TMI. so .. 500m row)
    28 KBS 35#
    28 Strict pull ups (black/purple)
    28 C & J 90#
    28 Strict pull ups
    500m row

    24:26 … Can’t compare to last year since I rowed instead. I also added a purple band to the black band but this is probably because the black band is old now, and not as effective 😀 !!!

    1. Hmmmm, some days I feel like I’m an old black band! Great job at 6 a.m. as usual Chantal.

      1. Well.. just like a black band, as you age, you lose elasticity! But not vous madame, you look awesome!

  14. Mobility
    WU x 1 + 200m run

    Strength: Clean and Jerks (3RM) @ 55×5

    Jag 28

    800m run
    28 KBS @ 35
    28 Strict pull-ups (green band – had a few no reps)
    28 C & J @ 55
    28 Strict pull-ups (black band – was almost too bouncy…should have stuck with the green band…I have no idea why I switched!!…)
    800m run

    Time 22:58

  15. Great work Heather W.! I just did my 100th last week.

    800m run
    28 KBS ( 35lbs)
    28 pull-ups (green band)
    28 clean&jerk (55lbs)
    28 pull-ups (g. Band)
    800m run

    22:30 – thanks Gillyon for boosting my run at the end! And thanks Marie No for up righting Grace and removing hazardous materials from her:)

  16. Mobility
    WU x 1 + 200m run

    Strength: Clean and Jerks (3RM) up to 75#
    28 KBS @ 40#
    28 Strict pull-ups (blue band)
    28 C & J @ 65#
    28 Strict pull-ups (blue band)
    800m run

    Time 23:11

    Well, PR of 20 seconds 🙂 I was not feeling it today, I really wanted to take a nap haha. Thanks for the great coaching Marie-No!

    1. Thank you for sharing Heather – we have a Paleo page on Facebook, I will add it to that. 🙂

    2. Wow! I stumbled upon this recipe on the weekend and made it as muffin (made 12). Great minds think alike. Except the will power part… they are all gone.

  17. Heather Colleen

    Mobility
    WU x1 + 200m run

    C & J Practice x3
    35-45-60-70-80 (Could’ve gone higher but didn’t want to push my shoulder.)

    Run 800m
    28 Kettlebell Swings (25#)
    28 Strict Pullups (green & pink)
    28 Clean and Jerks (50#)
    28 Strict Pullups (green & pink)
    Run 800m

    Time – 23:22

    1min plank

    Could’ve done higher weights and probably gone with just the green band, but I erred on the side of caution. It was nice to feel like I’m making progress again. 🙂

  18. Mobility
    WU X 1
    200m run

    Clean and Jerk X 3

    155-165-175-185-195(F)

    WOD – Jag 28

    Run 800m
    28 KBS 70#
    28 Strict Pullups scaled to Ring Rows
    28 Clean and Jerks 120#
    28 Strict Pullups scaled to Ring Rows
    Run 800m

    Time – 28:23

  19. C&J Practice
    65-80-90-100-110(1)

    Wod:

    Run 800m
    28 KB swings (50#)
    28 Strict pullups (rx)
    28 C&J’s (65#)
    28 Strict pullups (pink band)
    800m run – holy shit.

    Time = 30:10

    WOW that was tough. I WANT to say that I’d like to try this again when it’s not 33 degrees but I’m still fresh off the wod and at this moment I don’t ever want to see it again. 🙂

    Thanks Rob, great class.

    1. Sorry about the heat today Amanda – my vacation is over and now that I’m back to work it got hot again!!!

  20. Mob
    WU x 2
    Group practice clean n jerk

    WOD jag 28 RX One of my favs

    24:43
    Think about a minute pr over last time a suffered on the runs, thanks sled pulls!! Lol

  21. mob wux1 +200 m run
    group strength
    clean &jerk 95×3 115×3 125×2
    hamstrihg was to sore had hard time with c&j
    wod jag 28
    scale
    400 m run
    28 kbs53#
    28 strict pull up
    28 c&j 95#
    28 strict pull up
    time 21:38
    cash out 2 min plank

  22. Wux1 + 200m run

    Group strength: Cleans
    65, 85, 95lbs

    WOD:
    45# Kettlebell
    65# Clean and Jerks
    Pullups w/ blue band

    Time: 26:17

    This was a real gasser. I had to stop and catch my breath several times. I honestly didn’t think I was going to be able to finish a few times. Definitely a great workout! One thing I have been really neglecting (and it hurt me here) is staying hydrated. Very important on a hot day!

  23. Mob
    WU x1 + 200 m run

    Group Strength – Clean & Jerk …3RM
    65, 75, 85, 95#

    WOD – JAG 28
    800 m run
    28 KBS 35lbs
    28 strict pullups green band
    28 clean & jerks 65lbs
    28 strict pullups green band
    800 m run

    Time: 24:51

    Thanks for the help with the clean and jerk Kevin.

  24. Mobility
    WU x 1 + 200m run

    Group strength: Find 3RM Clean and Jerk (x3)
    65-95-115-135-155(1) *ran out of time

    WOD “JAG 28” scaled

    Run 800m
    28 KB swings (53#)
    28 Strict pullups (10 @ Rx, 5 with pink band then rest with blue band….OMG!)
    28 C&J’s (95#)
    28 Strict pullups (blue band)
    800m run

    Time = 29:30

    Well, that wrecked me.

    Lesson for today: work on your strict pull-ups, Lora!!!

    Great job 4:15 crew 🙂

    1. Yup, wrecked me too. Great job on the wod, you motivated me on that last run and I desperately needed it.

  25. WOD: Jag RX

    Time: 25:17

    Last year: 30:25 (DNF)

    PR: 5:08

    I was nervous about this WOD all day, but I am super happy with my PR. Nice race tonight Laura. I really tried hard to catch you! You beat me fair and square!!!! Good work!

    1. Wow Corinna..I have said to you a lot that you are strong, but tonight I am in awe of you. Holy Cow you are strong.

  26. Mob/ WUx1 / 200m Run

    Clean & Jerk x 3
    95 – 135 – 145 – 155 – 160 (2)

    WOD:”Jag 28″
    800m run
    — 28 KBS @ 70#
    — 28 Strict Pullups
    — 28 Clean & Jerks @ 120#
    — 28 Strict Pullups
    800m run

    Time: 25:55

    Aug 20, 2012 – 26:42 with 53# KBS and 115# C&J

    Sure didn’t feel like a “PR” when I was doing it.
    Clean & Jerks still need a lot of work. KBS were broken (14/10/3 I believe). Pullups were 2’s in first set and all singles in the 2nd.

    Nice to do an evening class and see some different faces! Great job all!

  27. Mob, wu x1
    Strength: Group Clean & Jerks
    WOD: Jag scaled
    800 m
    28 KBS @ 35lbs
    10 strict pull ups green band (a deer in a head light moment occurred…luckily I was by the bands. I added a thick pink one.
    28 C & Js at 40lbs
    28 strict pull ups green & pink band
    800m
    Time: 24:59
    Thanks Kevin and Joanna. Those strict pull ups were an eye opener for me this evening. Hats off to Rx people.
    Thanks Corinna for the laughs on our final 800m.

  28. Mob
    Wux1 + 200m run
    Clean and jerk
    95,115,135,145,155,165pr in both moves

    Wod jag 28
    800m run
    28 Kbs 53#
    28 strict pull ups green band
    28 clean and jerks 105#
    28 strict pull ups green band
    800m run

    Time: 24:10
    Was wiped at the end of this one

  29. Mobility
    WUx1 + 200m run
    Clean and jerk
    95,115,135,145 I think I could have gone way heavier, but was really scared to per-exhaust my delts.

    Wod JAG 28
    800m run
    28 Kbs 53#
    28 strict pull ups RX’d i think it went like 10, 8, 5, then 2’s the rest of the way.
    28 clean and jerks 115
    28 strict pull ups RX’d split into 2’s and singles for the last few. Busted open my other hand now ./eyeroll 😀
    800m run

    Time: 22:42
    This one was fun, I think clean and jerk might be my favorite complex lift so far.

    Thanks Joanna and Kevin! Great class as always.

  30. Oly Class
    Mob + WU
    Burg WU

    Snatch
    65×3
    75×3
    80×2
    85×2
    90×1
    95×1 a bunch of times
    100×1

    Squat Cleans + Split Jerks
    100×3
    115×3
    125×2
    135×1
    145×1
    150×1

    I was a sweaty mess. After WU.

  31. Mob, WUx1

    Group Clean & Jerk – 55# to 75#

    WOD – JAG 28

    800m run
    28 KBS 35#
    28 Strict pullups – scaled to ring rows
    28 Clean & Jerk 55#
    28 Strict pullups – scaled to ring rows
    800m run

    Time: 24:50

  32. Wux1 = 200m jog

    Group Strength – Clean & Jerk x3

    135-145-155-165-175

    Wod Rx 28:08

    C&J really gased me out. took aprox 10 mins to get through them. Last run got a stitch and had to walk/jog until Marie-No ran out to encourage me at aprox 550m mark. Thank Marie-No, showing up gave me the extra drive to finish strong.

  33. Vanessa Champion

    Mobility
    WUx1 + 200m run

    Group strength: clean and jerk 3RM =65#

    WOD: JAG 28
    800m run
    28 KBS 25#
    28 strict pull ups (black band)
    28 clean and jerk 40#
    28 strict pull ups (black band)
    800m run

    Time: 22:14

  34. – Mob
    – WUx1 + 200m run

    – Str –> Group Clean & Jerk, x3…
    65-75-85-90-95

    WOD: Jag 28
    – 800M Run
    – 28 KBS –> 45#
    – 28 strict pullup (black band)
    – 28 clean & jerk @ 65#
    – 28 strict pullup
    – 800m run

    Time: 26:06

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