CrossFit East Bay WOD 3-19-08: "Tommy V." (For Climbers)
Here is a pretty good illustration of rope climbing. You can also see how far Evelyn has come since she started CrossFit. It is impressive. She is about five times as fast at rope climbing now.
WOD 3-19-08 "Tommy V" (For Climbers)
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
You may make the following subs:
Women: 80# Thruster
1 V0 redpoint, up and down climb = 1 rope ascent
1 V1 redpoint, up and down climb = 1.5 rope ascent
1 V2 redpoint, up and down climb = 2 rope climb
You may not climb the same problem twice in a row.
Dumbell Thruster weights:
Women 30#
Men 45# (20KG Kettlebell)
For those who cannot climb, the sub will be
20 Jumping pull-ups = 1 rope climb. This is not RX'd. Yes, that is 540 jumping pull-ups.
"Triathletes are sorely lacking in strength, speed, power, flexibility, accuracy, agility, and coordination, but they've sure got a lock on malnutrition."
-Coach G.
2 Comments
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Max, your description of this workout makes me afraid--very afraid. I did a similar but way scaled down versioni of this the other day and got a feel for how intense a workout it is:
21-15-9 @45# and 3-2-1 rope climbs.
As for the rope climbing--getting better pull strength (from climbing, especially) has helped a lot (duh) and getting stronger abs has helped tremendously--facilitates getting the legs and feet up to set up for each pull. Max will demo and explian this, though I imagine that all of the climbers don't need much help in this department. The trick with climbing seems to be in getting your legs up high and minimizing the number of pulls. Notice that in this video I'm not being very efficient with that.
Ev, you were not in top form when you did this, I'm confident it will not be too bad. For sure for most of you the Thrusters are going to be challenging to do RX. 115# is just a bitch. I did this is 32:09 using the boulder wall at GWPC.