Lickity Splits

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Running Workshop — Saturday, April 17th
Rowing Workshop — Saturday, May 15th
Wednesday 100331
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091207.

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Congressman as strongman

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The (political) science of salt
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For research lovers
David A.’s front squats at the Sectionals:

Jacinto is all smiles as a judge at Sectionals:

Sophie’s overhead squat at Sectionals:


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Today everyone is Big Dawg. If you are new to this lift work on your technique. Here are a couple of videos:

  • kj

    No new PR’s. Have been missing too many heavy days. Felt great to get under that bar.
    10 more pullups. 1141.
    Great Cash-out. 500m row/1 minute rest intervals. Did three and got more efficient on each one. Need to spend more time on the rower. And do everything else more as well.

  • Emerson

    CFE WOD:
    20 min TT on C2: 5,111 meters.
    I definitely think I can break 19 minutes for 5k.

  • Other Grace

    Emerson –
    Can you elaborate on the CFE WOD? Does TT mean Time Trial? What’s C2?

  • Kirk

    OK. Some of you who know me, know that I work for the UN. After four years in new york, I have just been posted to Honduras for 2-4 years and will be moving around the end of May.
    I would like to fill out my training library.
    It would be great if people could post their favorite training/ diet/ health related books and suggestions.
    Many thanks.

  • juan g.

    nice lifting shoes.

  • Lisa

    Kirk, how exciting! But we will miss you and your running in the snow in Vibrams when it’s 20F 🙂
    I will look up what books I can recommend and let you know.

  • Emerson

    Other Grace,
    For the past couple of weeks I’ve been following Crossfit Endurance programming ( TT means time trial, and the C2 is the rower. I’ve primarily been following the running workouts, but like to mix it up with a bike WOD and a rowing WOD every once in awhile. If only I had access to a pool!

  • dan def

    In response to Kirk’s post–
    The Paleo Diet by Loren Cordain (ABSOLUTE MUST OWN!!!!!)
    The Primal Blueprint by Mark Sission
    Mastering the Zone by Barry Sears
    (Rob Wolf’s nutrition Book when it is released later this year)
    Starting Strength 2nd Edition by Mark Rippetoe
    Good Calories, Bad Calories by Gary Taubes
    Lights Out: Sugar, Sleep and Survival by Bent Formby and T. S. Wiley.
    Where does my food come from? The Omnivore’s Dilemma by Michael Pollan
    Most of these books can be found on Ebay or Amazon for reduced prices.
    While you’re at it,
    Buddy Lee Jump Rope:
    buddyleejumpropes DOT com
    (can also be found on Ebay and Amazon)
    A crossfit bullet proof tabata watch
    (some people swear by the Gym Boss timer as well but I prefer this)
    And nothing beats your own set of rings:
    I suspect the Starting Strength DVD’S would be a useful companion to the Starting Strength book but I have not personally viewed them.
    Hope this helps and best wishes in Honduras.

  • Tim B

    CFE Legend:
    (and if you want to see what the local CFE people are up to
    # TT = Time Trial, All out Effort
    # Tempo= Reduced but consistent pace for Time or Distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.
    # RPE= Rate of perceived exertion , See RPE scale below.
    # M = Miles
    # y = yards
    # m/y = Meters or Yards
    # 10″ = 10 second rest
    # 90” = 90 second rest
    # Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
    # SC = Short Course (3hrs)
    # Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).
    # C2 = Concept 2 Rower

  • Tim B
  • Carlos

    Kirk, here are a few more ideas, in addition to what dan def and Tim B wrote.
    Great travel workouts, courtesy of Joe R..
    Another great travel workout courtesy of Joe R is the “Prison 20”.. “You do 20 burpees, run to the other side of the prison yard, do 19, etc., for time. You can sub some other outdoor space if you don’t have access to a prison yard. It doesn’t really matter how far you go. I’ve done it in hotel rooms.”
    A great travel workout courtesy of Ari is “Death By 10 Meters”. You can see it being done at All you need is a tape-measure (or you can estimate 10 meters) and two cones or sticks or whatever to mark the lines. Start the clock and run from one line to the other. Stay there. At the one minute mark run to the first line and back. Etc. Apparently the world record is 29:00. This workout is of course a running ladder. Ladders are great when you’re travelling, because they have built-in warm-up and stretching periods (great for those of us inclined to short-change that aspect of training when we’re on our own) and they get intense pretty quickly. Another ladder idea I got from Ari was a push-up and squat ladder.. one push-up and one squat in the first minute, two push-ups and two squats in the second, etc. Of course, most exercises can be done in the form of a ladder.

  • Carlos
  • Joe R

    Just to clarify, when Carlos says courtesy of Joe R, he means they were brought to his attention by me. The travel workouts are courtesy of Eva T, and the Prison 20 is courtesy of…well…prisoners.

  • Tim B

    kirk, for when you are hiking and scuba diving, i mean working

  • Lenny
  • Kirk

    Lenny, you rule!
    Do you think the recipes are Paleo…?

  • Zach Singer

    Good call Lenny…for that late night craving of Pigs in a Twinkie?

  • Brian Kane

    Congrats on your post. I can’t add to the excellent training resources and twinkie recipes already mentioned, but I spent 2 1/2 years in the Olancho province of Honduras as a Peace Corps Volunteer and always thought it important to know the local slang (and curse words):
    And if you find yourself by the northern coast town of Trujillo, it looks like others have already built an outside black box:
    Best of luck

  • Jeff

    Wendler 5/3/1 presses, week 2
    5 reps (warm up): 85, 100
    3 reps (work): 115, 135
    5 reps: 150
    split jerks
    2 x: 135, 155, 175, 185, 195, 205 (fail, press out), 200 (both press outs), 195 (both press outs), 135
    3 rounds, untimed
    30 GHD sit ups
    250 m row
    5 rounds, untimed
    9 ring HSPUs (last set was much worse than the others)
    5 GHRs

  • Mike Mishik

    95(5)-135(3) – 155-185-205-215(f)

  • Leslie

    I was at the gym for 2 hours today. I can’t get enough. I was able to do 3 sets of 4 full handstand push ups (against the wall) That just came in the last week or so…that’s why I love Cross Fit…one day you can just do something. My push ups on the other hand…not so much. Yelled at Sara out of frustration. She calmed me down. March 31 was my hopeful goal to be able to do one unassisted pull up. Not there…oh well, I’ll keep at it.
    Tonight’s WOD

  • Avery

    No access to a real barbell today, so did dumbbell split jerks alternating sides after I got to 40 pounds. Did doubles working up to 55 pounds. Couldn’t jerk higher after that because dumbbells were too bulky to rack.
    After that some benching and double unders to finish. In short, hotel gyms are boring.

  • james keller

    65-85-105-125-135-105-105 – could have done more weight from a push press standpoint but this was my first time doing split jerks and i really need to work on my form. my split is, for lack of a better word, shite.
    congrats on the hspu’s leslie! you looked like you had been doing them for years. you’ll get the unassisted pullup, just keep at it.
    good luck in honduras kirk

  • james keller

    also, it annoys me that i just typed “hspu’s” as a possessive and not a plural… its the little things that kill