April 30, 2012, Monday


1000 m Row

50 Thrusters @ 45#

30 Pull Ups:  Offset 80#


Score:  13:45


Almost did 20 Thrusters unbroken.  After that, it was partitioned into sets of 5 to 7.  Really need to learn kipping Pull Ups.  The Pull Ups have been the dealbreaker for Rx.  Can work on doing Fran and Helen as Rx if I can do Pull Ups.  Of the three, Jackie will probably be the first Rx I can conceivably do since it has the least Pull Ups.  Fran has 45, and Helen has 36.  However, they’re spread across 3 rounds, so there is a time for rest.


April 26, 2012, Thursday

2000 m Run

2000 m Row

2000 m Run


Score = 29:43


Huge breakthrough today.  Goal was to do this WOD sub-30:00.  Last score was 36:35.  Better technique during the row definitely made a difference.  Slowing down on the Recovery was key.  Drive:Recovery ratio should be around 1:3.  Slowing down during the Recovery allows you to catch your breath and gather more strength for a harder Drive.  This all makes sense since you don’t gain distance during the Recovery, only during the Drive.

Running could have been better.  Still getting used to running in the XF-210’s.  Since there’s almost no cushioning, it was difficult to just slam the foot down without regard to form.  Had to focus on landing on the midfoot instead of heel.

April 17, 2012, Tuesday

Part A


Squat Snatch (75% 1RM):  Tech Bar, Tech Bar + 10

Part B

30 Wall Balls:  14#

500 m Row

30 Box Jump (30/24):  30

30 KB Swings (53/35):  44#

30 Push Press (95/65):  65#

30 Deadlift (225/135):  115#


Score:  Unknown


Need to tighten core on Wall Balls.  Dumping tension on upward movement.  Need to drive hips and not use arms and shoulders to push the ball.  Push Press became Push Jerk during a few reps.  Need to drive with hips instead of legs.  Let the force radiate from hip instead of quads.