111006 – Jackie on the Run

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Around The World

A. Metcon = “Jackie on the Run”
For time:
800M Run
50 Thrusters 45lb
30 Pull-ups
Option of repeating… Jackie on the run, on the double?

B. Skill = Practice 20-30 Strict Toes To Bar
Sub = “Around the World” (With PVC upright in bumper plates, hanging from bar raise straight legs over and around PVC to other side and back, see picture!)

C. Mobility = Pigeon stretch, Lacrosse ball roll under glutes, Shoulder internal rotation (hands under small of back, lying on floor)

Post time for Jackie on the Run to comments.

Coaches notes: Please no dropping empty barbells, Burpees might ensue.

Picture: Katrina Burton demonstrates “Around The World” at the CrossFit Gymnastics cert.

Class Reminders: Please sign up online so we know how many people to expect for each hour, also whenever possible come for the start of the hour (not 30 minutes early or 15 minutes late) and work with the group so that the trainer can maintain some order during the busy evenings. Thanks for your co-operation!

13 thoughts on “111006 – Jackie on the Run”

  1. First….To say,Who ever sighn’s up for the 8pm class and BRINGS A FRIEND! will get a prize-I already ordered it

  2. Alana – the grips come only in small – no xs. Do you still want them in a small?

    Time 9:35

    loved the shoulder stretch – you gotta try it.

  4. Shoulder Press 55-65-70-75-77F
    (68)x2, (65)x3x3

    “Jackie on the Run” rx’d 11:59

    Nina…I laughed so hard at that quote “You’re not my friend”. Felt the same way! HAHA! :D

  5. We are told, and I even preach the fact, that you need to sleep to be in top form… I admit to you all here and now that I am a hypocrite. I didn’t get to bed until after 2:30am and was up at 7:20am or so. Heading to Crossfit I got in my car and only then realized I didn’t have the keys. After 20 min of scouring the house I started getting really pissed off… only to find them in my backpack where I always put them – which I had just placed in the passenger seat. Yelling at myself for what a bomb apple I was I quickly calculated that I would only be what, 3-4 min late? Trying to make up time I jump into the fast lane just perfectly in time to box myself in for the standstill traffic. I once again noted the oddity of the morning Ring Road Train – along with my fellow travellers. Regina has the longest bridge over the shortest span of water (which is quite the achievement) as well as the Ring Road Train. Both noteworthy for me this morning. Anyway…

    This starts “The Jarrett Report”:
    I walk in 18 min late (ironically you note the timelyness reminder above) to see Jarrett finishing his pull-ups. The best way to describe him is a Pit Bull. Everything is compact and fast. Me on the other hand, I am gangly and flop all over the place. With this image in my mind and feigning confidence I launch in to the run with Michelle scheming a plan to pull ahead in the run and tie his time in the thrusters – all working to that point. Then I do pull-ups and when I call time I am behind by about 45+ seconds! Dazed and confused I type with no idea how a lanky mutt like me beats a pit bull like Jarrett.

    I’m tired and need to take a nap! LOL :)

  7. The Jarrett report is always so entertaining… Thanks Jacob!
    Jarrett – you need to start a Jacob report! Haha!

  8. “Feelin-RuFF”
    on the minute
    2-MU
    6-Pullz
    Go till I can’t finish the work in the minute provided
    8 Rounds + 1 MU

  9. @ Kim. I have noticed at Crossfit “friends” are those who push you beyond your comfort level. We can love and hate our Crossfit friends at the same time… a peculiar place this is. But I like it :)

  12. Jacob – love your commentary on your drive to the gym!

    Front Squat heavy single 175lb (185F)
    Then Jackie on the Run without overhead, so just Run/Front Squats/Pull-ups 10:18
    My quads are already angry
    T2B/ATW/Mobility all done

    After a 2 month-ish Oly focus, I am returning to metcons to prepare for FrostFit in Winnipeg in January.

    +One hour swim in the afternoon. Thanks for convincing me to go, Kim Fly!