Friday 081114
Reminder: Crossfit Philly/Kettlebell Athletics is coming down to Potomac Crossfit on Saturday, 13 December. You’ll learn the basic lifts including the swing, the snatch, the clean, the turkish get-up, the windmill, and their variations, from two of the most knowledgeable Kettlebell experts on the East Coast. Cost is $375, click here to register.
Hang Snatch
1-1-1-1-1
Rest
Scaled Josh
21-15-9
95# OHS
Pull-Ups
Post weight and time to comments
Thanks to Ryan P., Guch, and Scott Q. for the banner/website help - free burpees for the rest of the month for you guys!
KStar and PCF are on the same page - GET STRONG!
Congrats to our own local NOVA Pihranas. Competing in the National Women’s Rugby Championship, they took 5th place overall. A very special BZ to Rachel Primo and Elise Meyer - both members of Potomac Crossfit (grey shirts below). Great work!!
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November 14th, 2008 on 6:38 am
Hang Snatch (first time)
65 - 85 - 95 - 115 - 125
Scaled Josh as rx’d
10:42
thanks jen!
November 14th, 2008 on 7:35 am
Hang Snatch
1-1-1-1-1,
45-45-50-50-55.
Rest
Scaled Josh
21-15-9
95# OHS (scaled to 35 lbs),
Pull-ups (blue band),
6:58.
November 14th, 2008 on 7:54 am
Anyone find a DUCATI motorcycle key last night? It might of fell off my key ring after the 7pm WOD last night. It has a red key ring attached to it that says DUC POND MOTORSPORTS…
Thanks!
*ACE*
November 14th, 2008 on 8:27 am
Yeah Ace - it’s sitting on the table (or the white boxes) at the front of the gym (Curtis can set it aside for you - though I don’t think it’s going anywhere) - it was left on a box-jump-box last night.
Coincidentally, I dropped a Rolls key the other day, anyone see that? Oh, and I left my Patek Phillipe watch lying around . . . in case anyone happens across one. Brian dropped is Prada bag . . . but I think that’s gone.
November 14th, 2008 on 8:41 am
LOL!!!! Thanks guys!
*ACE*
November 14th, 2008 on 8:45 am
Hang Snatch (first time also)
55-65-75-75-75
Scaled Josh
75# OHS
Pull-ups (blue band)
8:30
Good times, Jen!
November 14th, 2008 on 8:49 am
Hang power snatch (couldn’t manage a full squat snatch due to a complete lack of shoulder flexibility): 95×1, 115×1, 135×1, 145×1, 155×1, 165-fail
Scaled Josh: as rxed 11:24. As always, it’s the pull-ups that slow me down.
November 14th, 2008 on 9:03 am
Hang snatch practice with the 45# bar. Then switched to left-arm dumbell snatches. Worked up to a 50 lb. dumbell. Tried a few kb snatches for the first time, but didn’t really get the hang of it.
Then: 21-15-9 of 75# OHS + GHD sit-ups.
7:31 (but I may have forgotten to do the 9 sit-ups at the end).
Should have gone heavier with the OHS; the 75# wasn’t as hard as it had been a few months ago, CF must be working.
November 14th, 2008 on 9:36 am
Hey Jen,
You were right my lower back is sore today, but I don’t think it’s from not using the abmat during sit-ups, more likely from the car accident I was in yesterday! I’m just a s*it magnet! PT test postponed a couple days to allow recovery. Arrrgghh!!! (although I am grateful for the recovery time)
November 14th, 2008 on 10:53 am
Day off which is no surprise to anyone watching me try to complete the filthy fifty last night. It think some will need recovery time, if not therapy, just from watching. Anyone want to help me make sure a bar does not fall down tonight? LOL! Actually, seriously, I need a drink…phew.
November 14th, 2008 on 2:27 pm
Hang snatch 33# for all five reps. Ugly but effective. Improvement from the last time we did the snatch (which, for me, was foundations) - I’m no longer petrified of getting it over my head and throwing it behind me or of it making me fall over and dislocating everything in my body on the way down….so…that’s good!
Scaled Josh: 11:30
33# women’s bar for the OHS
Started out with the pink band for first 10 pullups, then went to blue
Worst part of Josh was the wrist fatigue.
November 14th, 2008 on 2:38 pm
Ferrell you can kip now! No more blue bands for you….
November 14th, 2008 on 2:42 pm
I want to go tonight…but my back is killing me from last night.
November 14th, 2008 on 4:38 pm
Yeah!!! WTF Ferrell - get off the goddamn band!!!
November 14th, 2008 on 5:06 pm
Hang Snatch (1-1-1-1-1)
45-45-55-55-65
Rest
Scaled Josh
21-15-9
95# OHS (scaled to 45 lbs),
Jumping Pull-ups,
5:05
November 14th, 2008 on 6:30 pm
Hang Snatch went like 65-65-75-95-95(failed)
Scaled Josh was 4:41.
We established tonight that the snatch is a difficult movement. Good job though everyone at 5pm.
November 14th, 2008 on 7:44 pm
Got BW on the Hang Snatch, missed #185
Then
21-15-9
#95 OHS
Pullups
As Rxd: 3:06
November 14th, 2008 on 7:47 pm
Hang Snatch
45-50-55-60-65(fail)
Scaled Josh
21-65#
15 and 9-55#
white band pull ups
8:30
I did not like today….
November 14th, 2008 on 8:17 pm
hang snatch
75×10, 95 fail, 75 a few more times, 85 a couple times, 95 fail. My dumb brain! I won’t let me get down under the bar
josh @ 75#, 7:53.
time to actually “get down” Happy weekend!
November 14th, 2008 on 10:01 pm
Hang Snatch
45-50-50-55-60
Scaled Josh
21-15-9
35# OHS
Jumping Pull-Ups
7:09
November 14th, 2008 on 11:16 pm
Nice work to everyone today on the Snatch - that is a hard movement. We’ll keep working it in periodically . . . unfortunately, we’ll never get better if we don’t do it. Trust me, I’ve tried that plan on a lot of things . . . nothing.
November 15th, 2008 on 9:28 am
did the first 21 with 95# then dropped to 65#
PU blue band
15
November 15th, 2008 on 9:29 am
oh and HS
45,65,95,105(f),95(f)
I miss the landing
November 15th, 2008 on 1:52 pm
Hang Snatch - DNF (elbow)
“Josh” (mod - front squat, 135 lbs)
6:40
November 15th, 2008 on 4:56 pm
27lbs,
just 15 bar,
21 blue band,
7 blue, 8 green
9 green band
7.09
day three….
November 15th, 2008 on 5:11 pm
Hang Snatch-65#
Scaled Josh
21-15-9
OHS - 45#
Pullups - blue band
November 16th, 2008 on 7:58 pm
Hang Snatch
1-1-1-1-1,
35-45-50 failed-45-45 .
Rest
Scaled Josh
21-15-9
OHS 35 lbs
Pull-ups green band
7:05.