Friday 090703
Karen
150 Wallball (20/16)
If you want to be in the running for the leaderboard, you need to use a 10ft target, which means you need to do this WOD outside. Height is same for Men and Women- only WallBall weight is different.
Post time to comments. Foam roll your legs if you want to walk tomorrow.
More from Robb Wolf on PWO (post workout nutrition).
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July 2nd, 2009 on 9:15 pm
I thought the “Scale Obsession” article was going to be all about Dan and his ‘you need to scale the WOD’ rants…….
July 2nd, 2009 on 11:04 pm
testing – seeing if my pic shows up
July 2nd, 2009 on 11:25 pm
Nice work to everyone on Thursday! Some very impressive numbers and outputs.
If you plan on coming on Saturday for the 4th, feel free to take today (Friday) off
Also, if you have any ideas or suggestions for things you want to see incorporated into our WODs, drop me a line (which means send me an email, not post to the board). I’m always up for suggestions. Just careful whatcha ask for.
July 3rd, 2009 on 8:09 am
Hey All – Check out the NBC Today Show (today, Friday July 3) clip on an ex-Marine who moved on to CrossFit. Impressive – and inspirational! And to all the DoD folks out there – THANK YOU FOR YOUR SERVICE! Happy July 4th!
July 3rd, 2009 on 8:55 am
Last week’s hang power cleans WOD was a great return to PCF. I was on vacation for a couple of weeks, then couldn’t (well, didn’t…) get in for a week. I was clearly anxious/nervous about getting back in because Monday night a dream featured Jon, and Tuesday Dan was the star. (I don’t remember them, other than Dan was running through a field, or something like that.) I did make it to the new CrossFit Rio Rancho in NM at the start of vacation, and got killed. WOD below. Anyway, thanks a lot to Dan and Siddharth for welcoming me back and allaying my nervousness.
As Siddharth quickly got to in our conversation, I got more empirical evidence to add to my list of successful CF generalization. One of the goals of the trip was to keep up with my friends from Denver who climb 14ers all the time. Last time I met them for a backpacking trip I struggled for the first 3 days (granted, a lot was altitude related), and this time while it was strenuous, we were all struggling together. (Siddharth, pics are linked from my name. If you want the rest of the trip, just go up a directory.)
Anyway, here’s the Rio Rancho WOD, and belatedly, I LOVED Lindsey’s idea of AMRAP during Thriller.
“Tummy Ache”
4 rounds:
25 sit-ups
25 pass-thrus
25 KTE
25 GHD sit-ups
250m row
O-U-C-H !!!
July 3rd, 2009 on 9:50 am
7:55
July 3rd, 2009 on 10:54 am
9:42, #16 ball, 8 ft target.
July 3rd, 2009 on 11:17 am
8:25? can’t remember the seconds… 16# inside.
July 3rd, 2009 on 11:52 am
10:40 16lb WB. Tough WOD. Overcoming a serious bout of laziness!
July 3rd, 2009 on 11:59 am
8:25 Rx
July 3rd, 2009 on 12:01 pm
I winced when I saw this posted last night, but I loved this one!
6:10
Only medball available was 5 lb, but I used a 12′ target in the hs gym. Made one of the other bridesmaids come with me. She may kill me tomorrow.
July 3rd, 2009 on 12:15 pm
Something real fun about tossing up 20lbs of goodness 150 times
July 3rd, 2009 on 12:43 pm
Hi wonderful PCFers, if you all are in town and are so inclined, I’d like to invite you over to our place for wee Fight Gone Bad tomorrow at 1100. It’s not a grand soiree, opening party (read: beer) will be in a few weeks, this is just a ‘Friends and Family’ WOD and I consider all you lunatic firebreathers Friends and Family.
So if you’re not already under contract, directions can be found at http://www.breakawaysportcf.com/blog/ and I would really love it if you would come by and splash sweat all over my floor. Holler at me if you can make it, chef at cheffit dot com.
Happy Fourth to you all,
cheers,
Chef
July 3rd, 2009 on 12:45 pm
6:27…
July 3rd, 2009 on 1:27 pm
9:35 RX’d
July 3rd, 2009 on 4:05 pm
10:57 RX’d. I think a proper measurement of the outside wall is necessary.
July 3rd, 2009 on 4:54 pm
9:40
16# for 75/12# for 75
July 3rd, 2009 on 5:15 pm
8:35 inside
July 3rd, 2009 on 5:20 pm
In case you didn’t see it on yesterday’s comments…
I’m having a casual, impromptu gathering on my roof deck (in Rosslyn, overlooking the Potomac) tonight starting around 9:30 p.m. to celebrate my first leaderboard appearance from yesterday’s WOD (actually, it’s more to pre-celebrate the 4th). The view from my roof is an unobstructed view of D.C. I’ll have some beer and snacks, but feel free to contribute your favorite beverage. E-mail me at aaron.kozuki at gmail if you plan to drop by and for directions, or give me a call at 202-306-8727.
July 3rd, 2009 on 5:51 pm
12:31 rx’d
July 3rd, 2009 on 6:12 pm
Today’s workout(s):
First, I did 4 hill sprints with Aaron and Jon over on Walter Reed. BRUTAL. Times were something like 1:36/1:43/1:46/1:53.
Then I went to the box and did Fran.
21-15-9
Thrusters (65lb)/Pull Ups
5:27 as RX’d
July 3rd, 2009 on 7:00 pm
Alternate wod:
Hit myself in the face with the med ball until my nose bleeds, for time.
~13min, rx’d
God, that was a disaster.
July 3rd, 2009 on 7:06 pm
Correction: 5:57 as Rx’d on Fran.
Apparently I can’t hear correctly. Bummer.
July 3rd, 2009 on 7:57 pm
“Karen” – 150 Wall Balls
16# ball inside – 9:41
July 3rd, 2009 on 8:02 pm
8:19 RX’d.
July 3rd, 2009 on 8:15 pm
Karen: 150 wallballs
12# ball outside
13:29. Ouch.
July 4th, 2009 on 7:45 am
7:25 RXd
July 4th, 2009 on 12:09 pm
11:03 rx’d been awake for about 36 hours so not bad considering. Stayed awake for another 9 hours