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Thrusters
3-3-3-3-3-3
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Tips For Staying In The Zone – Part 1
Tips For Staying In The Zone – Part 2
Tips For Staying In The Zone – Part 3
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Thrusters
3-3-3-3-3-3
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Tips For Staying In The Zone – Part 1
Tips For Staying In The Zone – Part 2
Tips For Staying In The Zone – Part 3
March 20th, 2009 on 9:10 pm
OK – I have to be quick because House Hunters is about to start on HGTV. (Which one will they choose???) But props to Seamus – I am way impressed with your performance and stamina (Friday 5p.m. WOD. You are my hero…..oh, I mean, next to my husband Rob….cough, sputter, gasp.
March 20th, 2009 on 9:25 pm
I will be doing track work at Washington Lee high school tomorrow probably around 1 pm if anyone is interested in joining me after the WODs. It would be great to have some other motivators there! Either email me at emma.moburg-jones@mail.house.gov or text me at 618.201-3411 (no writing that in bathroom stalls) if you want to join me!
March 21st, 2009 on 10:10 am
This was a little demoralizing. Did the warmup set with a bar and it HURT… So I did front squats instead.
FS: 10-10-5-5-5
55,65,75,85,105
I have an inkling it may be kipping pullups that are tearing up now both my shoulders. I’m going to try switching to dead hangs only for awhile, see if I can build some shoulder strength and give my rotator cuffs a rest.
March 21st, 2009 on 10:54 am
155, 165, 180, 185, 195, 205
March 21st, 2009 on 11:00 am
Good thinking Alli. Dead hangs will build your shoulder ups. But if your having pain in your rotator cuffs just give PU’s a rest for a while.
March 21st, 2009 on 11:01 am
1st time w/ this WOD
95, 105, 110, 110, 115 (F), 115
20 medball cleans
March 21st, 2009 on 11:26 am
165, 175, 185, 195, 205 (2), 135(10)
After the second rep at 205, my grip shifted and the bar rolled towards my fingertips. Needless to say, I could not recover to get the third rep. So instead of ending on failure, I decided to finish with 10 reps at 135…
March 21st, 2009 on 11:41 am
Did this WOD at the Globo Gym next to my house. Couldn’t go too heavy b/c they don’t have bumper plates, and ditching with metal plates is against the gym’s rules.
75,85,95,105,115,125
March 21st, 2009 on 12:10 pm
65, 75, 85, 90, 95(f)
March 21st, 2009 on 12:38 pm
75-105-125-145-135. Was it 3×6 or 3×5? pretty sure I only did 5 rounds. Failed on rep 2 of 145, but got 2 more good ones, then went down a bit to work on form. First time this kind of wod w/ thrusters.
Afterwards, mini-bonus WOD courtesy of Siddharth:
3 rounds, followed by 3 minutes rest, then 3 more rds:
1 lap, 12 KB swings, 6 pullups:
14:45 ex the rest. KB swings w/ 1.5pd, tan band pullups 1st rd, blue 2nd.
March 21st, 2009 on 12:40 pm
115, 125, 135, 145 ( 2 reps, (F)3), 140 ( 2 reps, (F)3), 140 ( 2 reps, (F)3)
I am losing the explosion from the bottom of the movement to get that third rep at high weight. Not sure how to fix that, any thouhgts from any one?
“Mini” WOD
1/2 Helen
rest 3 mins
1/2 Helen
7:21 first half, rested 2.5 mins 8:18 for second half. PU’s killed me here again, reps of 1 for the last two rounds.
March 21st, 2009 on 12:42 pm
155, 165, 180(2), 175, 180(f)
March 21st, 2009 on 1:13 pm
Thrusters
95 115 130 140-2 (f) 140-2 (f) 140-1 (f)
Mini WOD
~16:00
March 21st, 2009 on 1:56 pm
Brad,
do more thrusters!
March 21st, 2009 on 2:35 pm
Thrusters
3-3-3-3-3-3
My reps: 75#-75#-75#-85#-95#
This was a short WOD, so some of us did a mini WOD after thrusters.
Mini-WOD:
Three rounds of:
1 lap around PCF
12 KB swings: 35#
6 PUs: blue band
My time: 6:12
Then 3 minutes of rest.
Three rounds of:
1 lap around PCF
12 KB swings: 35#
6 PUs: blue band
My time: 16:35
So it took me an extra 1:11 to complete the second set. I was gassed on the floor afterwards, but I needed it after being away from the box for three days.
March 21st, 2009 on 2:36 pm
Couldn’t make it in for thrusters, my least favorite exercise. Not good to avoid the things you suck at though, so I did Fran instead.
Fran
21-15-9
Thrusters 95#
Pullups
11:35
March 21st, 2009 on 2:39 pm
Thrusters…
5-75
3-95
3-115
3-125
F-135
3-135
3-95
I’m coming up strong in the front squat portion but my explosion on the push press part is weak. As Jen just indicated, I’ll be doing more thrusters to work it.
“Alt. Helen”
3x lap, 12 kb swings, 6 pu
rest
3x lap, 12 kb swings, 6 pu
Forgot the time, I think 7:xx on first and 7:xx +30 seconds on the second time. Thanks to Siddarth for putting this in. It certainly justified the chicken and ribs from Rocklands I picked up on the way home
March 21st, 2009 on 3:44 pm
Military Hopper Challenge
2 rnds 10 reps each for time
Start and finish with 200 m sprint
75# push press
53# Kb swing
ring dips
squats
pull ups
burpees
95# thruster
push ups
12:20
March 21st, 2009 on 4:23 pm
Military Hopper Challenge
2 rnds 10 reps each for time
Start and finish with 200 m sprint
75# push press
1.5 pood KB swings
ring dips
squats
pull ups
burpees
95# thruster
push ups
14:09 as rx’d
This was a deceptively difficult WOD to do – I’ve never coughed so much afterwards. The thrusters killed me… then again, it might have been the trifecta of death with burpees-thrusters-pushups. Good times though, and great showing by PCF. Way to go Boston Mike on finishing on top!
March 21st, 2009 on 4:28 pm
And congrats to Erika for finishing first for the females!
March 21st, 2009 on 6:01 pm
Military Hopper Challenge
2 rnds 10 reps each for time
Start and finish with 200 m sprint
45# push press
1 pood KB swings
ring dips
squats
pull ups
burpees
65# thruster
push ups
19:50 as rx’d
March 21st, 2009 on 6:07 pm
Military Hopper Challenge
2 rnds 10 reps each for time
Start and finish with 200 m sprint
75# push press
1.5 pood KB swings
ring dips
squats
pull ups
burpees
95# thruster
push ups
14:06 as rx’d
This was a great experience and one hell of a wod! Great job to all the PCF’ers!! I don’t know if it due to the nature of the competition, but I feel even more crushed than I have after some of the killer wods at the box! I think I pushed harder not wanting to let PCF down with the slowest time…. It is also good to have the first competition over with, set a baseline and start improving, sort of like doing Fran, Barbara, Cindy, Murph etc for the first time.
March 21st, 2009 on 6:24 pm
This doesn’t have anything to do w/the WOD or Mil Hopper, but wasn’t sure where else to post.
I did the National Marathon today and finished 10 min faster than my PR (would have been >15 min if I hadn’t had a hamstring issue). I was worried about this race because I had only been doing PCF WODs, CF endurance speedwork, and had only run 2 long runs (longest 18 mi). I was amazed at how good I felt the entire race (except after the hamstring mishap), but was able to push through w/a great time! I attribute this to the butt kicking I get every time I walk into the box. Thanks so much PCF!
March 21st, 2009 on 6:27 pm
Congrats Anh!!!
Also nice work to the PCFers who competed today at the Hopper challenge.
10:09 – military hopper challenge
March 21st, 2009 on 6:32 pm
Way to go Anh!!!
March 21st, 2009 on 6:37 pm
Thrusters
95-115-130-140 x 2 (f) 140 x 2 (f) 140 x 1 (f)
Mini WOD
15:41
March 21st, 2009 on 6:50 pm
115-125-130-135(f)-115
March 21st, 2009 on 8:20 pm
155, 165, 175, 180(2), 180(3)
Great job to those that competed at at the Hopper Challenge.
March 21st, 2009 on 9:41 pm
Dan talked about “tucking the pelvis/hips in” during today’s Thrusters WOD. As weird as it may have sounded, the concept has been around for years in the Chinese Martial Arts world.
http://www.bath-taichi.co.uk/page3/page8/page8.html
Tucking the pelvis not only engages the back and core muscles and develops greater stabilization, but it allows for the efficient transfer of power from the legs.
Little nugget of wisdom from my peeps in the homeland.
March 22nd, 2009 on 12:07 pm
Hopper throwdown. As rx’d: 15:16.
Nice work and a big thanks to PCF’ers that came out to support a good cause. We had some great finishes from our Team, including #s 1 and 2 in the women and 1 and 3 in the men.
March 22nd, 2009 on 1:09 pm
Great job to all the PCF’rs at the Hopper Challenge! Back at the box, we did: Thrusters, 3-3-3-3-3-3
75-75-105-125-145-135. Failed on rep 2 of 145, but then got 2 more solid reps. My first time doing this type of WOD w/ thrusters. This went quick so Siddharth set up a mini-WOD afterwards.
Mini-WOD: 1/2 Helen, two times
Three rounds of:
1 lap around PCF
12 KB swings: 1.5 pood
6 PUs: tan band
My time: 7:25
Started next 3 rounds at 10 minute mark, this time scaled PUs w/ blue band. Finished at 17:45. Excluding rest, total time was 15:10.
March 23rd, 2009 on 9:27 am
I tried to post this twice with no results, so hopefully it doesn’t show up 3 times.
Great job to all the PCF’rs at the Hopper Challenge! Back at the box, we did: Thrusters, 3-3-3-3-3-3
75-75-105-125-145-135.
My first time doing this type of WOD w/ thrusters. Failed on rep 2 of 145, but then got 2 more solid reps. This went quick so Siddharth set up a mini-WOD afterwards. It was great to get that extra work in.
Mini-WOD: 1/2 Helen, two times
Three rounds of:
1 lap around PCF
12 KB swings: 1.5 pood
6 PUs: tan band 1st rd, blue band 2nd
My times: 7:25/2:35 rest/7:45