On this blog about 5 months ago I posted on that this was coming…. and today we test out a Benchmark “Girl WOD”- and her name is “Jackie.” This is likely the shortest chipper benchmark… as it has been finished in 5:04 by one-time CrossFit Games champ Jason Khalipa- during the 2013 Nor Cal regionals. While this is a blazing, world class pace- some of our top athletes will complete it in around 7 minutes. The general time domain is around 10 minutes… but since this is a very accessible WOD to go Rx (as it is super light and has “only” 30 pull ups … if you CAN go Rx, then do it! That means as long as you can get a few pull ups- then go for it. We have repeated this WOD many times- check back in your records and try and beat your previous time. IF you scaled it the last time you did it- consider scaling it the same way so that you can compare your results directly.
In the Saturday 9:30am class for the month of August, we have featured a variety of mash-ups of Girl WODs- taken on as individual athletes. Most recently it was Cindy+Fran. We started off the month with Jackie+Isabel+Grace. This coming Saturday we move back to Team/Partner training with the “normal” experimental programming you have grown to love/hate.
Dusty adds a little change to his 1RM Turkish get up… And in the meantime WOWS Cecily with his feats of strength. Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm open training hour
Two attempts to set double-under record: max reps unbroken and/or max total double unders in 1 minute. Rest for 2 minutes between sets
-then-
“Jackie”
For time:
1,000m row
50 thrusters 20/15kg
30 pull-ups
Post time to journals/chalkboard/pr board.
Compare to: April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 2012
-and perhaps on June 20 2015 as a Saturday individual choice benchmark day
-then-
coach-led mobility work
