Saturday 081115
Announcement: Jason Dury, Certified S.P.E.A.R. Instructor, and Coach/Owner of Crossfit Northern Virginia will be holding a Women’s Self-Defense Seminar on Nov 22nd, 12 pm - 3 pm, for $45. Here’s a flyer with more info, or you can email Jason to register.
For Time:
5 Rounds
21-15-9-15-21
Bodyweight Deadlift
Burpees
400m run
Post time to comments.
Trust us, we’re scientists, we know what’s best for you - Statins!
Developing the Hanging Leg Lift
31 comments for this entry:
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November 14th, 2008 on 8:22 pm
I wonder when the last time I did a WOD without hip/back extensions or deadlifts was. They’re kind of growing on me…..
November 14th, 2008 on 11:18 pm
Look at Sean’s form on that Deadlift . . . tears of joy, tears of joy.
November 15th, 2008 on 7:15 am
The WOD is not as bad as it looks . . . seriously.
21+28, 175# DL.
See you guys Sunday - Navy-Notre Dame today.
November 15th, 2008 on 8:08 am
I don’t get it. What was your time?
November 15th, 2008 on 8:15 am
his time was 21:28.
DLs are not growing on me.
November 15th, 2008 on 8:15 am
and somebody updated the website to daylight savings time!
November 15th, 2008 on 8:23 am
Oh I get it! +=:
Be there in a few.
November 15th, 2008 on 10:36 am
22:35 85#
After surveying my fellow crossfitters, I have come to the conclusion that we need a sunday morning class, maybe one morning class (10am) and one evening class (6pm) as opposed to two evening classes. Like millions of other people (normal people) in the country, many of us are watching football on sunday and cannot pull ourselves away from the game (this would be the reason that I sign up for the sunday classes but never show up, hehe).
November 15th, 2008 on 11:02 am
YEs Neda! I’m always missing the WOD for football - I second that motion.
Brian wouldn’t let me do body weight DLs so:
20:01
November 15th, 2008 on 11:03 am
I’m sorry Dan, that was me who posted under your name using the computer at the box. Sorry, accident!
20:01
November 15th, 2008 on 11:06 am
19:44 at 135# Dead Lifts. Felt pretty good, now I just have to get the blood out of my shorts. Good job everyone.
November 15th, 2008 on 11:16 am
I like the new banner - will that be on the glass at the gym, too?
68# deadlifts
Burpees on knees (for full ROM and to prevent me from killing myself :o)
24:15
I second the motion for Sunday morning classes…hopefully early enough that I could get to them…but if not, there’s always the evening ones…
Thanks for the kipping coaching, Kristen! Someday I’ll be able to do an unassisted kipping pullup. Someday.
November 15th, 2008 on 12:46 pm
For Time:
21-15-9-15-21
Bodyweight Deadlift (scaled to 85 lbs),
Burpees,
400m run,
32:54 of hell on earth.
November 15th, 2008 on 1:00 pm
24:54 at 125# Dead Lifts.
That was one serious kick to the junk.
I will third the Sunday AM class as well but I know the Corssfit coaches have lives outside of the box, so if it isn’t too much on them…….
November 15th, 2008 on 1:16 pm
Actually the mighty PCF coaches told me they would consider a Sunday am class if enough people showed interest. so everybody who wants a sunday am WOD should post a message here! I vote for 11 am on sunday and then one evening Sunday WOD.
November 15th, 2008 on 1:23 pm
Thanks, Dan. I think it’s obvious who my Foundations coach was. I know some people disapprove of the beatings and the yelling, but it gets results.
5 rounds
95# DLs
Burpees - last 1 1/2 rounds intermittently on knees
400m run
28:57
DLs slowed me down, and I had to go kind of light after the soreness resulting from Tuesday (involving 75 DLs, which I happened to do at bodyweight 145#).
November 15th, 2008 on 1:25 pm
Sunday 11am class sounds great, if that’s a possibility.
November 15th, 2008 on 2:34 pm
23:15
November 15th, 2008 on 2:38 pm
24/m/214#/5′4″
5 Rounds
21-15-9-15-21
Box Jumps to park bench
Burpees
400m run
Visiting my little bro in Pittsburgh and didn’t have access to a barbell and weights. I took him out for his first crossfit workout and he almost beat me. DAMN! We subbed box jumps for dead lifts and both finished in 17:49.
Yesterday, did a modified Josh yesterday from the hotel gym in Harrisburg, PA.
21-15-9
Pull-ups
30# dumbbell overhead squats
6:49
Tomorrow’s my day off, but I’ll see y’all back at PCF Monday evening.
November 15th, 2008 on 3:11 pm
in for a Sunday am offering. Your welcome heather! I know HOW to do them, now I just have to DO the pull ups. I’m close:)
November 15th, 2008 on 4:33 pm
m/6′1/29/215
Shame on me for not writing down my time, I want to say:
24:20 (modified - 185 lbs, so 86% BW)
November 15th, 2008 on 5:06 pm
not sure I understand this workout… 5 rounds of 21-15-9-15-21? ie 405 deadlifts and burpees…??
errrr no it must be rd 1 = 21, rd 2 = 15, etc…. ok gonna attempt this on my own without killing myself!
November 15th, 2008 on 6:04 pm
After two days off and nothing to eat since pizza last night, I circled back to filthy 50 in the hopes that the burpee challenge would improve my time. No such luck. I was cruising until I ran into a brick wall after about 20 burpees. They took me 7 minutes. It was awful.
Total time was 27:25.
Goals for next time are keeping burpees under 5 minutes, only breaking wallball 15-15-10-10, and the getting faster at knees to elbows. The box jumps were also surprisingly slow, but my excuse is a put a 45lb plate on the box to increase the height to 24 inches … I never want to do this workout again … which is what I said last time I did it.
November 15th, 2008 on 6:09 pm
People at Globo Gym call me Total Package
21-15-9-15-21
135#
21:24
I am up for the Sunday Morning class.
November 15th, 2008 on 6:53 pm
This WOD was actually not as bad as I thought. I don’t know if that means I’m getting better, or crazier. It still takes me the rest of the day to recover.
26:something
Stated at 135#, dropped to 95# after three rounds.
November 15th, 2008 on 7:04 pm
26:27
105# (85%BW) for first 21-15-9
85# (68%BW) for last 21-15
November 15th, 2008 on 8:16 pm
m/24/6′2″/186lbs
well I did first three rounds with 145# - i assume 400m was every round - took me about 25 min and I called it then. my metcon ability (among other things) is not up to par
November 16th, 2008 on 1:31 am
21-15-9-15-21
Deadlifts
Burpees
400M Run
Used 135lbs, so almost bodyweight. This was my first real workout ever since I tweaked my back a touch over a week ago. Most things good- back got tired in the middle of the first set. Calves started tightening up during the second set of 15, which greatly slowed everything down. Also, the move to a very low carb macronutrient breakdown had me gassing towards the end.
Time: 21:59
November 16th, 2008 on 4:17 pm
24:42
This workout was really a killer for me…
November 17th, 2008 on 9:09 am
21-15-9-15-21
Deadlifts
Burpees
400M Run
Still in Foundations
First WOD, did 85#
24:59
November 17th, 2008 on 11:04 pm
28.20
115#