Jackie WOD

"Jackie"

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

I have always liked this one. Fast, and you just finish the exercise and move on.
I PR'ed in this one with a time of 7:10rx. The last time I did this one I did 26 pull ups in a row. this time I wanted to let go of the bar at rep 8, but continued to 15 reps. then did 2 more sets to finish the pull ups. A newbie joined me, Jake, he finished in 10:25. He was moving well just needs to work on the pull ups.

Deadlifts.....

I PR'ed a year ago at 365lbs. I had done it more than once. In high school I dead lifted 400lbs (poor form), I could do WOD like "Diane" with the deads unbroken. The deadlift was one of my favorite lifts, because I WAS strong. I hurt my back in April, during the '300' competition that a local globo gym had put on. Ironically it was the 135lb dead lift on the 2nd rep that threw my back out, or aggravated it again. Either case, I have not been able to lift more than 315lbs since then. Yesterday I tried to set a new PR of at least a little more than 315 and I did not feel strong enough to break 300. I stayed at 295 the whole time. I am not sure what the issue is. I do know that my back is not aligned correctly. But I am pretty it was not correct when I set those PR's prior to re-aggravating it. So I definitely need to restrengthen my back and I am going to do so by incorporating more deads into my personal programming. 295lb for me is just unacceptable.

My own programming....

3 rounds for time of:
50 double unders
15 power snatch 95lb
15 pull ups

I wanted to do Helen, but did not want to use the treadmill or use a dumbbell seeing as I do not have a kettle bell heavier than 40lbs. So I thought about doing Fran, but I had no one to do it with and I really wanted intensity so I came up with the above. I based it off of a WOD similar to what Pat had done before. Anyhow, I thought I was being a little easy on myself before I started.... the double unders screw ya for the power snatch, and then the butterfly kip allows no rest during the pull ups and then right into the DU's again. My grip just failed on the last round of pull ups I had to do them in 3 sets I think. total time, 16:17. I will definitely do this one again, but will make sure I have a competitor with me.