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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 09-22-2005, 05:11 PM   #1
Jason Erickson
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WOD: Thesaurus (pronounced "the-sore-***")

Jumping Rock-Its (use any weight of paired Clubbells)

- cover 50 yards for time
- break into sets if you need to

Do NOT jump forward with your legs. Explode straight upward off the ground as the CBs swing forward. The forward impetus of the CBs provides all your forward momentum. Shock absorb as you land and begin the backswing.

Guaranteed to help you find new descriptive words for this exercise.
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Old 09-22-2005, 05:26 PM   #2
Kelly Moore
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Good suggestion Jason!

I remember you having Lynne and me do these for just the short length of the gym in Minneapolis - you weren't kidding about descriptive words. Sucking wind, burning legs, balance issues and a faltering grip make this one interesting. 50 yards sounds like a great little WOD....what would it be like to add some two handed mills or parry casts at the end? :crazy:
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Old 09-23-2005, 02:11 AM   #3
Jason Erickson
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Kelly - check my training blog on the RMAX forum. I started my Wednesday session with this lovely bit of hell, and went on from there. If not for the Body-Flow I did in the middle of the session, I'm certain that cramps would have kicked in... but instead I feel pretty good.:biggrin:

In time I plan to get this up to 100 yards.
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Old 09-23-2005, 05:41 AM   #4
Lynne Pitts
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100 yards!?! YIKES! Those suckers hurt like h-e-double-hockeysticks! :lol:
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Old 09-23-2005, 10:39 AM   #5
Seth Orell, Jr.
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I can't comment much on the proposed WoD because I don't understand your terms, Jason. What is a Jumping Rock-It? I assume it is difficult, as 50 yards would constitute an entire WoD.
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Old 09-23-2005, 10:37 PM   #6
Jason Erickson
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A Rock-It is an exercise also known as the Hydra. Essentially a double-ended Swing, the Rock-It is performed with Clubbells of equal weight in both hands. The standard Rock-It keeps you in one place, and is plenty challenging for most.

You can see a vid clip of the basic Rock-It (called a Hydra in this article) performed with a single Clubbell here:
http://bodybuilding.com/fun/myers3.htm

Once you have the basic version mastered, you add vertical height by exploding straight up off the ground as the CBs swing forward. The forward momentum of the Clubbells provides ALL of your forward impetus. This is known as the Jumping Rock-It. It may take a lot of reps to cover a given distance.

It is also possible to perform a Jumping Rock-It towards the rear, but I strongly recommend getting the basic and forward versions mastered first.
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Old 10-17-2005, 07:36 PM   #7
Jason Erickson
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Well, I did Thesaurus in 3:40 today, right after Warrior Wellness. However, I suspect that the room I used is less than a full 30 feet, so I probably needed to cross it one or two more times for the full 50 yards. I'll get an accurate measure of it before I repeat this in the same space.

Later on I did a number of explosive Swing movements and some Screwing Burpees w/ Leap into Pullup. My *** feels like hamburger.
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