Monday 090330
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Three rounds for time:
Run 800 meters
21 Toes-to-bar
21 Deadlift, Bodyweight
Post time to comments.
56 comments for this entry:
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March 29th, 2009 on 8:01 pm
I will be having my promotion ceremony to the rank of Lt Col on Wed, 1 Apr. I consider PCF’ers to be friends so this invite goes out to all. If you do plan on showing up for a drink on me, please rsvp (via the link below) so I know how much food to get. Traditionally you are supposed to put the amount of your first pay raise on the bar and I also believe in a little bit of tradition. Details are in the invite: https://einvitations.afit.edu/Heyer/
burpees are optional…
if you have any questions my email is vheyer77@gmail.com
March 29th, 2009 on 8:04 pm
Wow, this is almost the exact workout I did this afternoon
March 29th, 2009 on 8:16 pm
God my legs are huge.
I am watching a LeBron James interview on 60 Minutes. And at the moment I was typing this comment, he said: “You are not always going to suceed. You have to accept failure.”
I know he is right. But very hard for me to accept. Not about anything other than CrossFit and this will always be my personal crossfit challenge.
The interview just ended with him saying his favorite sound is the sound of that ball “swishing” through the net.
My favorite sound is “TIME” at the end of a WOD.
March 29th, 2009 on 11:13 pm
Congrats, Lt Col Vaughn! Air Power! – Rich from KY
March 30th, 2009 on 7:24 am
24:20 185lb DL, pathetic knees to waist.
Enjoyed the warm-up Jenn!
March 30th, 2009 on 7:51 am
21:24 RX’d…nice job 6:30 crew
Congrats again Vaughn. I won’t be getting back into town until late on Wednesday so can’t make it but hope you have a great time.
March 30th, 2009 on 8:53 am
3 rounds of:
800M run
21 KTE
21 DL scaled down to 135#
26:26
First day back after being sick for a week, and then out of town skiing for 5 days.
March 30th, 2009 on 9:12 am
31:16 rx’d, DLs 175(bw). Need to work on DL form.
March 30th, 2009 on 9:12 am
Bwt:186
23:01 as rx’d (195lbs)
March 30th, 2009 on 9:35 am
Be ready for more “group Jump Rope” I will not give up on the dream!
March 30th, 2009 on 10:07 am
24:39 – bodyweight 125lbs and only did knee lifts
March 30th, 2009 on 10:30 am
You’re legs look great Sheila!!!
March 30th, 2009 on 10:39 am
I was going to say the same Brian but I am scared of Rob (and his man purse)…
March 30th, 2009 on 10:44 am
Congrats, Vaughn!!
March 30th, 2009 on 11:04 am
21:55 as RX’ed
This definitely was harder than I anticipated and the wind definitely didnt help on the runs.
March 30th, 2009 on 11:20 am
Congratulations on LtCol Sheila! Vaughn, your legs are awesome! Wait a second…
March 30th, 2009 on 11:23 am
Three rounds:
800m run – subbed 800m shuffle
21 toes to bar – subbed tucks on the paralettes
21 dead lift, bodyweight – scaled to 135#
26:21
March 30th, 2009 on 11:32 am
thanks, they are my best feature…
March 30th, 2009 on 12:16 pm
Congrats on the promotion Vaughn.
March 30th, 2009 on 12:37 pm
For anyone else who needs help on DL form, at the bottom of the CF Journal page (link in my name) there’s a video “Correcting the Deadlift.” I found the last example most helpful, but even if you find nothing helpful, you can’t go wrong with the soundtrack. Could we please get some Tone Loc going tonight?
March 30th, 2009 on 2:48 pm
Congrats Vaughn!!
This workout was HARD! I scaled and still was the slowest! But I did my best, so i guess that counts too.
Curtis: FYI the world record for the 800 is just under 1:42
March 30th, 2009 on 2:55 pm
Run 800 meters
21 KTE
21 Deadlift 95 #
21:23
Thanks, Curtis!
March 30th, 2009 on 4:44 pm
Congratulations, Vaughn!!!
March 30th, 2009 on 4:57 pm
Congratulations, Vaughn!
Laura B.-interesting world record….
3 rounds
Run 800m
21 toes to bar (scale to KTE)
21 Deadlifts, BW, 145#
24:28
March 30th, 2009 on 6:17 pm
Run 800 meters
21 Fist 21 TTB, just about rest were KTE
21 Deadlift 155#
24:49
March 30th, 2009 on 6:32 pm
33:16
165 lbs. for deadlifts (20 lbs lower than body weight)
March 30th, 2009 on 6:44 pm
[...] Jared PCF Monday 090330 [...]
March 30th, 2009 on 6:49 pm
25:52
165# Dead lift
March 30th, 2009 on 7:14 pm
20:26 as rx’d
Toes to bat were the slowest part for me, though they went better then I thought they would.
March 30th, 2009 on 7:20 pm
That was demoralizing. Not only was it hard, and one of those days that my heart just wasn’t in it. Further, it also demonstrated what happens when you have company for a weekend and eat and drink too much and sleep not enough. It has been a LONG time since I have actually walked away from the bar and come *this* close to just quitting (or crying), but that was today.
I offer this embarrassing story to point out two things: 1) thank goodness for good Crossfit friends that not only understand why you sometimes need someone to run the 800s with you despite the fact that they’ve already done their workout and more importantly, are willing to do so and 2) that we all have those shitty days when you just don’t want to finish….but we are better for having done so. SOOOO, a HUGE thanks to Tes for being the friend in point #1, cause I likely wouldn’t have finished this one without her.
27:20ish, as rx’d
March 30th, 2009 on 7:23 pm
21 flat as rx’d
March 30th, 2009 on 7:24 pm
22:12
55# DL
knees to elbows
March 30th, 2009 on 7:33 pm
29:06
(165#)
Bad day, my dead lift form was off which slowed me down.
Scaled down to knees to elbows.
March 30th, 2009 on 7:51 pm
30:59
rx’ed 215 DL, I have got to loose some weight….
The toes to bar seemed easier than knees to elbows.
March 30th, 2009 on 8:00 pm
32:36
knees to waist really
deadlift 85#
March 30th, 2009 on 8:00 pm
33:27 as rx’d (150# DL)
March 30th, 2009 on 8:12 pm
29:40. Deadlift at 155#. TTB seemed to take forever. Also got chewed out by a motorist after he almost ran me over, which was just what you need during your last 800 meter run.
March 30th, 2009 on 8:27 pm
as rx’d, 190# DL
19:41
March 30th, 2009 on 8:27 pm
23:14
165lb DL (This weight is 20lbs less than body weight. I have a hockey game tomorrow night, and I need my lower back to be ready for a hard skate.)
Anyone have a good 10K training schedule? I’m running race in early June. I do PCF WODs and supplement them with the WODs on crossfitendurance.com 3 or 4 times a week. I also play hockey twice a week, which is always a good workout. My cardio is pretty well dialed in for hockey, but I almost never run. So, I’m wondering if I need to do anything in in April or May to make sure I can smoke the competition in this 10K. I suppose I integrate some runs into my workouts. But how far and how soon? Anyone have any advice?
March 30th, 2009 on 8:34 pm
25:29- rx’d
March 30th, 2009 on 8:37 pm
24:18 RX’d (#190)
March 30th, 2009 on 8:40 pm
29:49
Used #230 and kinda jumped up to get my toes to the bar so i’m not calling this RX’d. I’m just glad I got under 30:00!
March 30th, 2009 on 8:43 pm
23:58 as rx’d (145# DLs)
I actually weigh a few pounds less (~140#) – I am waaaay too light for my own good (i.e., I’d like to gain weight)… but it sort of works towards my advantage on days like this. Need to work on TTBs to speed them up.
Congratulations to Vaughn on your promotion!
March 30th, 2009 on 8:44 pm
23:43 – rx’d
155lb DL which is my body weight. My toes to bar was pretty sloppy…
March 30th, 2009 on 9:06 pm
26:50
155#
March 30th, 2009 on 9:10 pm
22:10 as Rx’d
170# for deadlifts.
Thanks to Sheila, Sidarth, Ian and Jon for pushing me. That alone shaved 30 seconds of my time.
3rd round I crashed burned as usual. If someone finds a pair of lungs around gym they are mine, please do not dispose.
March 30th, 2009 on 9:11 pm
25:48 as Rx’d
Next time I’m going to sub more toes to bar and more deadlifts in order to skip the running. God I hate running.
March 30th, 2009 on 9:21 pm
Justin, thanks for the link on DL form. Now I’ll probably never look at a ceiling anywhere without thinking twice.
March 30th, 2009 on 9:23 pm
Toes to bar were very, very ugly knees-to-waist.
Scaled deadlifts to 125 lbs
24:43
March 30th, 2009 on 9:24 pm
30:30
95#
First class after Foundations and I’m still breathing. Thanks for all the support on the run!
March 30th, 2009 on 9:31 pm
Congrats Vaughn!! I’ll be stuck at work, but drink one for me, and like 14 for Drew.
18:53 as RXd.
March 30th, 2009 on 10:47 pm
21:09 as rx’d
205 lb deadlift
March 30th, 2009 on 11:37 pm
24:03 as rx’d (170# DL)
I hear you, Erika. I felt like I was seriously gonna hurl on the 3rd run. I just came off a weeklong cold. And of course, how do you beat cold (at least my way)? You eat your way thru it. And I definitely paid for it. I gotta back on the Zone and quickly.
Congrats Vaughn! And great job to the 7pm crew.
OK off to bed to get up for an 8am flight. Ouch!
March 31st, 2009 on 8:40 am
20:49 as RX’d
195# DL
March 31st, 2009 on 9:10 am
26:56
800M
DL 185#
TTB-Scaled down to knees to elbows on third set
April 1st, 2009 on 8:45 pm
27:50 rx’d