Monday 091130
AMRAP in 10 minutes of:
3 Power Cleans, 185/115 lbs
3 rounds of “Cindy’s Got Gas”
5 C2B pull ups, 10 clapping push ups, 15 jumping air squats
Post rounds to comments.
Coach’s Note: This WOD should be scaled as necessary. The power cleans should be heavy, but not so heavy you lose form completely and lost metabolic function. Also, remember that today is a NO DROPPING DAY so scale to where you can control the weight. Scale Cindy as needed to keep your heart rate up (first scale CTB pull-ups to normal pullups, then clapping pushups to pushups and finally jumping air squats to normal squats in that order to scale). You can also alter the clapping pushups to parallette pushups if you are a more advanced athlete and need to work on your pressing strength.
Optional Work
Core Strength: 50 Bicycle Sit-ups (R/L)
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Photos
November 29th, 2009 on 8:57 pm
Tes,
I need to buy running shoes and I completely forgot what type you recommended a couple weeks ago when we were speaking. Do you know where I could find them? Thank you!
November 29th, 2009 on 10:19 pm
Sharon, I wanted to thank you for the motivation for todays OHS. 265×3 was the final number. I couldnt get anything heavier over my head and the 265 took about 8 seconds to get up ( it takes longer in my old age). But thank you for providing the needed motivation to complete the task. As I returned i see that Kyle has taken the title with a 275, well done. I may have to have the spidermonkey attack him for that……
Rich I am in need of a date with the slim belgian goddess we know as Stella………. Can you help a brother out, Vegas is sooooooo dry……
November 30th, 2009 on 7:49 am
In the spirit of Thanksgiving, I would like to dedicate today’s blog to “15 Scott Q. things I am thankful for”
To kick us off:
1. Scott Q, not once, but twice told me I had nice abs yesterday. We were alone both times.
November 30th, 2009 on 7:50 am
as for the WOD…2 rounds + 1 clean as rx’d..probably spent a 1/3 of the time on the darn cleans.
And Vegas, Stelllllllllllllllllllllllla
November 30th, 2009 on 9:14 am
Scaled:
3 Power cleans @ 75 lbs
(3 rounds of:)
2 no band pull ups
5 regular push ups, no clap
10 jumping air squats
Completed 2 full rounds and 7 reps during my 3rd round
November 30th, 2009 on 9:45 am
For the morning athletes, here’s some helpful info:
http://www.againfaster.com/the-micd-instructor/2008/9/22/the-kipping-pullup-part-one.html
http://www.againfaster.com/the-micd-instructor/2008/9/22/the-kipping-pullup-part-two.html
And for the recovery guidelines, I wrote a pretty long and in-depth post on this over here:
http://brian.potomaccrossfit.com/?p=1385
If you have questions on the recovery stuff, go ahead and post it on my blog.
November 30th, 2009 on 9:47 am
Also, for those folks that were around Saturday (Alexa, Steve, Vaughn, Siddharth, Sean, and I forget who else) when I was going over the upperbody myofascial, all the movements we did are on the blog link above.
November 30th, 2009 on 10:35 am
1.73
(one round complete, plus 73 reps into round two.)
115# power cleans
chest almost to bar pull-ups
clapping push-ups
jump squats
November 30th, 2009 on 10:59 am
Mr. Penguin makes beer called Tactical Nuclear Penguin that’s 32%APV! Can we have some, can we? Can we, Mr. Penguin?
http://vimeo.com/7812379
November 30th, 2009 on 11:18 am
2.11 (two complete rounds and 11 reps into round three)
155 power clean
5 CTB
5 Clapping Pushups
10 Jump Squats
Since this was a 10 minute AMRAP, I lowered the reps on the pushups and squats to keep the pace going throughout, in order to minimize rest periods.
November 30th, 2009 on 11:38 am
Mike G – Are you serious? I was using you as my pacer and wondering why I could never catch up on the clapping push-ups. oops.
November 30th, 2009 on 11:48 am
Still on the ranch, and finally recovered from a run in with salmonella (the diner poisoned half the damn town a day before thanksgiving). Did 150 burpees to celebrate. 16:30ish
November 30th, 2009 on 12:01 pm
hey all –
any recommendations for a general practitioner doctor?
thanks!
November 30th, 2009 on 12:14 pm
Rich,
Lesson learned, never use me as a pacer. I figured trying to do sets of 10 on the clapping pushups would have caused me to break the sets up, which I wanted to avoid.
November 30th, 2009 on 12:17 pm
A few of us yesterday learned that Rich S. has some nice hops to go along with his nice abs.
Must be all those 30″+ BJs…
November 30th, 2009 on 12:20 pm
Many thanks to all who donated to me for Movember. We’ve raised a bunch of money so far for prostate and testicular cancer thanks to your generosity. There is a Movember Party this Saturday night at O’Sullivans, so sadly the stache will have to stay until then. Thanks again to:
Jenn, Dave O, Heather, Michael, Paul, Curtis, Vaughn, Katie, Erin, Kevin, Rick, Jay, Chris K, Zach, Andrew, Rick B, Kate, Brian, Cynthia, and Rich.
Good times.
Here is my donation page:
http://us.movember.com/mospace/312700/index/page/1
November 30th, 2009 on 12:25 pm
Spider monkey, dont you have something nice to add to the “Scott Q. things to be thankful for”…i fear Scott will be upset if he doesnt have at least 2 friends.
November 30th, 2009 on 1:04 pm
Screwed this one up big time. Did 3 PC (65#), 1 round 5pull/10push/15squat, 3 PC, was corrected, then did 2 rounds 5pull/10push/15squat, 3 PC, then 2.15 rounds. I came up with 1.75 for my aggregate, but now looking at it, I have no idea how I got that number!
Basically FUBAR’d.
November 30th, 2009 on 1:14 pm
Taking a rest day, I am not really comfortable with “Cindy’s Got Gas” as a workout.
November 30th, 2009 on 2:15 pm
Hey Mel,
Catch me next time at the gym and I’ll go over a couple of brands and why they are good and where to buy them. :O)
tes
November 30th, 2009 on 2:36 pm
2.33
135 power clean
3 CTB
7 Clapping Pushups
15 Jump Squats
Could have gone a bit heavier on the cleans (155). I dropped down to regular pushups on my final set of 7, but the scaling overall worked really well.
Brian – Thanks for the stretching instruction.
November 30th, 2009 on 2:51 pm
Awesome, thanks Tes!
November 30th, 2009 on 3:18 pm
AMRAP in 10 minutes of:
3 Power Cleans, 85 lbs
3 rounds of “Cindy’s Got Gas”
5 C2B pull ups
10 clapping push ups
15 jumping air squats
2 and 1/3 rounds
November 30th, 2009 on 3:39 pm
I also started out doing one round of the bodyweight exerices instead of three rounds. Ended up at 1.52 or 1.71 with 3 rounds of the cleans at 95#. If it could be scaled I scaled it.
November 30th, 2009 on 3:47 pm
Apparently there’s been some Ginger/Daywalker attacks taking place (click on my name). Even though they occurred in California, should Spinner/Pathfinder be extra vigilant?
November 30th, 2009 on 3:49 pm
2.1 rnds w/ 125 lb power cleans
CTB degraded to neck to bar
Clapping pushups degraded to regular pushups late in the second rnd.
November 30th, 2009 on 4:32 pm
Rest day
November 30th, 2009 on 6:29 pm
2 rds (135 lbs power cleans)
November 30th, 2009 on 6:31 pm
Ryan-
Michelle Fuselier
(703)533-5555
6305 Castle Place Suite 1D
Falls Church, VA 22044
November 30th, 2009 on 6:46 pm
Guch..nicely done..how did the surgery go?
November 30th, 2009 on 7:06 pm
AMRAP in 10 minutes of:
3 Power Cleans, 95 lbs
3 rounds of “Cindy’s Got Gas”
5 pull ups, 10 push ups, 15 squats
2 rounds
November 30th, 2009 on 7:29 pm
1 round plus 48 reps #65, blue band, plank push-ups, jumping squats
Plus the core work. I really like this addition to the WODS. I hope they continue.
Ryan – my internest is Dr. Mitchell 703 461 0700
Don’t have his address on me, but located at 395 and Seminary. Really like him and his office is very helpful. Will do same day appointments and have early am hours.
November 30th, 2009 on 7:31 pm
10 pushups and 15 jumping squats short of 2 rounds. Scaled the C2B pullups to kipping pullups (no band) and 10 regular pushups instead of clapping. 85lbs for power cleans.
November 30th, 2009 on 7:40 pm
2 rounds even
135 power clean
5 CTB
10 Clapping Pushups (turned into 5 clapping, 5 regular the second round)
15 Jump Squats
November 30th, 2009 on 8:19 pm
2.01 Rounds as Rx’d. wish I had a few more in me…but CTBs were all legit and so were my push-ups (Don’t worry Jon, I did an extra rep after the one on my knee that didn’t count!) Jumping Squats were decent.
The push-ups were definitely the buzz kill for me. Getting better though!
November 30th, 2009 on 8:21 pm
2 rounds and 38 reps @ 115
Great WoD
November 30th, 2009 on 8:23 pm
2 rds even at 175 (except for last rep at 165- failed twice on last rep at 175). Just absolute shitty form on the last 2 pwr cleans. I loathe myself.
November 30th, 2009 on 8:30 pm
I really scaled on this one. I figured it was probably better to just keep moving as I would have flamed out fast doing it Rx’d.
115 Power Clean
3 ctb pull ups
5 slapping push ups
10 jump squats
2.39 rounds
November 30th, 2009 on 9:00 pm
1.63 rd. 135# power clean. Did rx quantities of the others.
November 30th, 2009 on 9:04 pm
2.01 rounds. 135# power clean. blue band for pullups.
Aaron K. I almost hit you with my car as you crossed Clarendon Blvd. I tried to wave but you didn’t seem amused. Sorry.
November 30th, 2009 on 9:04 pm
1 round plus 75 reps (just had squats left to do) at 155lbs for the power clean. Felt a bit slow today. Maybe I have a case of the mondays
November 30th, 2009 on 9:07 pm
2 rounds even at 135#
November 30th, 2009 on 9:22 pm
kept it light to save my back – #85, 2 rds and 44 reps. no clapping pushups, half CTB.
November 30th, 2009 on 10:00 pm
Nice job to everyone tonight. Great to see everyone nailing their cleans.
5 x DL – 255#. Never thought I would be happy to write that.
WOD: The Hungry Girlfriend
10x30lb Dumbell Thrusters
5 CTB
AMRAP 5min
5 rounds and 10 thrusters.
November 30th, 2009 on 10:31 pm
2 rounds at normal reps but scaled to
155# cleans
black band pru
normal pushups
jumping squats
1 splitting headache
November 30th, 2009 on 10:51 pm
3 Power Cleans, 85 lbs
3 Rounds:5 pull ups, 10 push ups, 15 squats
2.07 rounds
December 1st, 2009 on 8:12 am
2.4 rounds @ 155lb cleans and a regular Cindy using 3-6-9. I need to go up on the pushups and squats next time.
December 1st, 2009 on 9:39 am
2.24 rounds
65# cleans
Regular Cindy using 4-8-12
Blue plus black band pullups were way too easy–need to do blue band alone next time!!
Pushups on knees–still a major weakness.
December 1st, 2009 on 9:39 am
2.12 rounds, 65# and scaled to 3, 6, 12 so I could do all real pushups, and red band pullups. Pullups are still holding me back – I blame the extra 11 lbs. I’ve put on over the last year of CF.
December 1st, 2009 on 9:18 pm
2.01 rounds (?? not sure on the decimal thing, but I got through to 6 push-ups on the start of round 3); 75#; two red bands; regular push-ups.
September 30th, 2010 on 6:55 am
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