Friday 090424
Bench Press
5-5-5
Rest
4 Rounds:
5 Thrusters (135/95lbs)
10 Box Jumps
15 KB Swings (1.5/1 pood)
Scale thrusters to a weight that is heavy, but you think you can accomplish all four rounds of thrusters unbroken.
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Photos
April 23rd, 2009 on 9:05 pm
So FYI for everybody this weekend, we’re going to try to post updates to the comments section on Saturday as the WODs progress. So we’ll let you know how the PCFers are doing as the day goes on.
There will probably be an official rundown of the standings at http://games2009.crossfit.com/ by Saturday night and folks not from PCF will probably post here:
http://games2009.crossfit.com/regionals/mid-atlantic-regional-qualifiers.html#comments
April 24th, 2009 on 5:04 am
Emma,
Since I’m not doing a whole lot at 5am, I thought I would respond to your rowing article you posted and say that it is spot on in terms of improving rowing performance. As crossfitters devoted to specializing in the general, I’m not sure how much time we could/would/should devote to it. Specific components are definitely transferable to a crossfit style workout though.
For all those competing this weekend, I offer this visualization technique. Just as the greyhound chases the bunny around the racetrack, imagine the fat kid chasing the ice cream truck. Priceless.
April 24th, 2009 on 7:09 am
Mid- Atlantic Qualifiers:
Tape: 3.00
Gas and food: 46.20
Registration Fee and House: 250.00
Watching Brian run his last 400 meters: Priceless.
April 24th, 2009 on 7:30 am
Stand by to see what happens when I catch that ice cream truck on Saturday night – I’m going to challenge Aaron to a Ben & Jerry’s eating contest for supremacy at the box.
Two men enter, one man leaves…
April 24th, 2009 on 8:54 am
bench press 5-5-5: 95, 115, 125 (with a spot on the 5th rep.)
WOD: 8:16 w/ 95# thrusters, 20″ box and 40# kb.
April 24th, 2009 on 9:25 am
Bench Press: 5-5-5
75lb – 80lb – 85lb (Fail, only completed 3 reps)
Seamus,
I’m glad SOMEONE read the article. I thought it was fantastic.
April 24th, 2009 on 9:40 am
Bench: 5@ 175, 185, 195
Holy early workout. Sheesh, I dunno how ya’ll do it.
Anyway, in addition to the blog comments posting, I’ll be providing updates via Twitter. Find us at #potomaccrossfit.
April 24th, 2009 on 9:47 am
To all of you who are competing-
I’m sorry that I won’t be able to go down and root for you all down there (stupid grad school finals!!) But I’ll be keeping track of you guys kickin’ some ass.
I know you’ve all trained very hard, and it’s all gonna pay off. Good luck and have a great time!
-Ken
April 24th, 2009 on 10:16 am
Good luck to everyone competing this weekend!!!!!!
April 24th, 2009 on 11:03 am
Bench: 135-145-155 (assist on last 2 reps)
WOD: 6:10 (85# Thruster, 40# KB)
It’s fun seeing new faces in the morning; you should see the 5:30am class Siddharth…
Good luck to all at the games, I’ll be lurking for updates!
April 24th, 2009 on 11:34 am
I also read the article. I thought it was very good. Sub 7 min here I come!
Brian, if the ice cream is mint chocolate cookie, you have no chance.
April 24th, 2009 on 11:53 am
I want in on the ice cream contest post qualifiers. If its ben and jerry’s peanut butter cup, consider it game over.
April 24th, 2009 on 12:06 pm
Um… okay, so you guys want an ice cream contest? Try this one I actually did:
WOD #1
Eat during your 1-hour lunch break:
1 subway sandwich
1 medium chocolate dipped waffle cone with covered sprinkles filled with peanut butter cup perfection from Cold Stone
WOD #2 (within 1 hour of the first)
“Helen” at the Endurance Running Certification while trying not to vomit in front of all of the paleo/zoners.
hahaha! now THAT was punishment.
Brian and Aaron… I challenge you to add a little Helen to your contest. :O)
April 24th, 2009 on 12:06 pm
Bench: 135-165-175(3)-175(3)
WOD: 10:27. 1st round of thrusters at 115# and the rest at 95#; 24″ box jumps; 1.5 pood kb swings.
April 24th, 2009 on 12:37 pm
I second Tes’ challenge to Brian/Aaron. I also competed in the Subway Cold Stone Helen challenge at the Run Cert in Newport. WOD 1 was a pleasant surprise…WOD II was a whole new ballgame!
Good luck guys and gals!
April 24th, 2009 on 12:51 pm
Why do the MA qualifier folks hate small people? I sent a request this morning to ask that they reconsider the “women use men’s barbells” issue and no response yet. Erika, Sheila, and Jen N are gonna kill this stuff no matter what, and I’ll give it my best, but I feel like I need some confidence in my grip. I don’t know my OHS grip in relation to a men’s bar. It’s bad enough the vertically challenged have to do a row, box jumps and some running, but now this too?! boo.
April 24th, 2009 on 1:16 pm
165-165-165 (3)
then 8:30 with 85# thrusters and 35# KB
good luck to everyone competing this weekend!
April 24th, 2009 on 2:19 pm
Bench Press: 185-205-225
4 Rounds:
5 Thrusters (115 lbs)
10 Box Jumps
15 KB Swings (1.5 pood)
11:23
April 24th, 2009 on 2:42 pm
BP: 185-205-225
10:29 as RX’ed
I need a day off from the box jumps and lower back stuff.
Good luck to all those competing this weekend. Kick ASS!!!
April 24th, 2009 on 3:02 pm
Bench Press – 55-75-85(x2)
9:21 (Rounds 1 and 2 at 75#, Rounds 3 and 4 at 65#)
GOOD LUCK to everyone this weekend!!!!!
April 24th, 2009 on 3:26 pm
And best of luck to the PCF’ers competing this weekend!
April 24th, 2009 on 4:54 pm
Well we made it down.
Unreal house. For those of you not following on twitter, the PG13 version is that it’s a very, very nice house with ample space.
$674.42 worth of groceries.
Ben and Jerry’s has been picked up, but certainly not enough for some of our more robust folk.
April 24th, 2009 on 5:24 pm
Are there still regular WODs at the box this weekend?
April 24th, 2009 on 5:51 pm
165-185-195 (a little spotter help on final reps).
10:30 or something – Didn’t go so smooth – morning classes do not agree with me too well.
Started as RX’d with 30″ box but had to scale thrusters to 115# for rounds 3 & 4.
April 24th, 2009 on 6:35 pm
Bench: 165-185-175
WOD: 8:08 95# thurster; 24″ box jumps; 45 lb kb swings.
April 24th, 2009 on 6:38 pm
So the first group has arrived at the Games house. Need to give a big shout out to Drea, Siddarth, Brian, and Chef for setting this place up!
Thanks for the well wishes everyone
April 24th, 2009 on 6:39 pm
So the first group has arrived at the Games house. Need to give a big shout out to Jen M, Tes and Pete, Vaughn, Siddarth, Brian, and Chef for setting this place up!
Thanks for the well wishes everyone
April 24th, 2009 on 7:04 pm
PCF Cribs. Your host, Brian Wilson. Enjoy.
http://www.vimeo.com/4318657
April 24th, 2009 on 7:10 pm
5-5-5 Bench
115-135-150(3), 135(2)
Skipped the WOD my legs and back are done…
Good Luck to the PCFers, go and kill it tomorrow!
April 24th, 2009 on 7:33 pm
1 awesome pad in VA Beach + 3 days right on the beach + 2 Fridges + 0 BEER = Wow, guys….what’s the matter? No one wants to do the 2K row hungover??
Seriously though, you’re all gonna have a great time! And my hat’s off to you b/c all of those WODs are my worst nightmare!
KICK SOME ASS!!
April 24th, 2009 on 7:35 pm
Bench Press 5-5-5
195-215-235 (3)
WOD: 9:09 as rx’d. Surprised the thrusters almost caused me to bite it on a few of those box jumps. Great job to the 5:00 crew! Awesome job, Mark at 6:1x!
April 24th, 2009 on 8:07 pm
Bench Press
65-75-(85)f
4 Rounds:
5 Thrusters 75lbs
10 Box Jumps
15 KB Swings 1 pood
April 24th, 2009 on 8:07 pm
24:04
April 24th, 2009 on 8:09 pm
hmmm… beer or Ben & Jerry’s… y’all chose wisely!
Good luck and kick some ass!
April 24th, 2009 on 8:18 pm
Awesome video and twitts…keep it up and best of luck to everyone tomorrow!
April 24th, 2009 on 8:30 pm
Bench Press
5-5-5 55:65:75
Rest
4 Rounds:
5 Thrusters 55lbs
10 Box Jumps
15 KB Swings 1 pood
7 minutes
April 24th, 2009 on 8:47 pm
Bench Press
145-145-140
4 Rounds:
5 Thrusters 95 lbs for three reps, the rest 85 lbs due to wrist
10 24″ Box Jumps
15 KB Swings 1 pood
9:59
April 24th, 2009 on 9:41 pm
BP: 175-195-205(last 3 assisted)
afterwod: 95# thrusters, 30″ box, 1.5pood KB. Late 9′s or early 10′s, was resting and getting ready for Round 5 when Mike and Seamus helpfully pointed out there were only 4
April 24th, 2009 on 9:42 pm
Oh yeah and kick some ass at qualifiers PCF!!! You guys are gonna do great!
April 24th, 2009 on 10:52 pm
Loved the cribs video. Sweet pad. Good luck to all the PCF competitors. Make us proud!
April 25th, 2009 on 4:37 pm
8:02 55lb thrusters, 25lb kb
April 29th, 2009 on 7:28 pm
185-205-225
7:45 as Rx’d