WEDNESDAY
Well, Wednesday’s wod is a benchmark wod called GI Jane and it is 100 Burpee Pull-ups for time.
A quick story. Patty programmed this wod when I was very new to CrossFit. I showed up to the gym and read the board. The wod started and after I think the 7th rep I looked to my right and my left at the people next to me. What were they doing? This was impossible and nobody seemed to know it? I said to the person next to me, “wait, this is a mistake, right? We can’t do 100 of these things. Did she write it wrong?” But it was right. So I kept going. I specifically remember getting to 35 and feeling okay. And then 50, halfway there! And every rep got me closer to 100. Then. . .done! What a feeling of accomplishment. It was a huge lesson and I think it has stayed with me for years. Yes, 100 Burpee pull-ups is impossible. But ONE Burpee pull-up 100 times is very possible.
So come in and get this done. I would LOVE to see big attendance for this! Maybe you’ll learn something about yourself that will stick with you for years to come!
STRENGTH
Bench Press
3/3/3/3/3
METCON
“G.I. Jane”
100 Burpee Pull-ups
Let’s talk about scales and standards. There are various standards for the height of the bar. But we are going with, there has to be some space between the bar and your hand. So our taller guys most likely cannot use the lower bars on the whiteboard side of the rig. You should have to jump to grab the bar.
Our shorter athletes can burpee to a plate or 2 to get to this height and then jump to the bar. This is still RX.
SCALED: There are several methods of scaling today. One method will be a burpee to a box step up to a jumping pull-up. Still a very difficult wod.
Another method will be 100 Burpees for time. If you have shoulder issues or feel uncomfortable on the rig, we’ll go with this. 100 Burpees for time is a great workout that everyone should do periodically.
Thirdly, if you’re a newer athlete we can also add rep reduction. Talk to your coach. Maybe do 50 and evaluate how you are feeling.
Let’s do this!