Saturday 090606
7 rounds of:
15 seconds Deadlifts, 225/155 lbs
45 seconds Rest
15 seconds Box Jumps, 24 in
45 seconds Rest
Post total number of reps to comments.
Another Foundations Graduation down, another eight athletes brought into the fold. Foundations Classes are forming now, click here to register.
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Photos
June 6th, 2009 on 12:32 am
125 reps as Rx’d (with 30 inch box)
June 6th, 2009 on 8:34 am
97 Rx’d
June 6th, 2009 on 10:23 am
102 135 lb. deadlift and regular box jumps
June 6th, 2009 on 10:27 am
140 @ 275 lbs.
8-8-7-7-7-7-7 on the DL
Great work to the 0900 class, some nice performances.
June 6th, 2009 on 10:34 am
136 reps @ 275#
June 6th, 2009 on 11:08 am
Look at the ratio in Mike R’s Morning Foundations picture . . . “CrossFit – better ratio than Adams Morgan.”
My workouts have been extremely limited lately as I try to actually let my back/legs fully recover (though Kristin would argue I sabotage it daily) – but I was pretty happy that yesterday I was able to:
1. Do a strict pullup with 100# strapped to me.
2. ALMOST (I mean, SO CLOSE) bench press 225# (which I’m not sure if I’ve done since college). 215# went up easy.
3. 15+ strict ring dips.
Good times.
June 6th, 2009 on 11:09 am
85 reps @105 lbs DL
Woo-hoo!!! 0530 foundations class group photo after “Fight Gone BAD”!!!
June 6th, 2009 on 11:12 am
82 rx
June 6th, 2009 on 11:13 am
157 rx — probably some questionable full-extensions on the box jumps but still a good effort
June 6th, 2009 on 11:34 am
95 reps (135# for first 2 sets, increased to 145# for last 5 sets) DL: 6-6-5-6-5-5-5
June 6th, 2009 on 11:51 am
127 Rx’d.
June 6th, 2009 on 11:58 am
128 reps at 205#
Breakdown was about 7 DLs and 11 bjs per round
June 6th, 2009 on 12:11 pm
142 reps as Rx’d
June 6th, 2009 on 12:17 pm
136 Reps
Up’d deadlift to 175lbs
June 6th, 2009 on 12:18 pm
104 reps at 135#
June 6th, 2009 on 12:25 pm
106 rx’d
June 6th, 2009 on 12:28 pm
124 RXd
June 6th, 2009 on 12:32 pm
103 reps at 125lbs.
DLs were consistent at 6-7-7-7-7-7-7. Next time, will up the weight, if my hands are in better shape.
June 6th, 2009 on 12:46 pm
Deadlift 275#: 10-10-10-10-9-8-8
Box Jumps 24in: 11-11-12-12-11-11-11
144 total
June 6th, 2009 on 12:48 pm
106, 105lbs
June 6th, 2009 on 12:50 pm
I wasn’t quite as ballsy as Dave to write i did 11 bjs per round…I figured someone might call me out on that, but then again my maturity level isn’t as high as most.
June 6th, 2009 on 12:54 pm
I was already laughing before I got to mike h’s comment, now I’m gaffawing.
June 6th, 2009 on 12:58 pm
113 @ 255 DL, too slow on the box jumps – most I got was 10.
June 6th, 2009 on 1:06 pm
Working out from Crossfit Swift in Richmond Va. This is a really nice box with a great group of athletes and coaches if anyone is ever looking for a WOD in Richmond. We did ‘Bedford Boys’, a team based work out in honor of one of the owners hometown and his family that stormed the beaches of Normandy. It was really cool getting the story on the WOD before hand. I was lucky enough to get paired with Jen (can’t remember lher last name), one of the caoches/owners who absolutely killed this thing. Some of you may have met her at the MAQ.
23:22
Teams of two complete the following. Each person does half the reps with one person working at a time.
4 Barbell Carries Over Outdoor Course 95/65
4 DB Carries Over Outside Course 35-35/20-20
20 Bear Crawls 100 ft.
100 Push-ups
6 Rope Climbs or 18 Pulls from Ground
800 m Run
Below is from their blog describing the WOD.
Thank you for allowing me to honor my dad’s hometown of Bedford, VA (population then around 2000), which lost 22 of 28 soldiers within minutes of the beginning of D-Day, including a couple of my relatives. That number was the most soldiers lost in a single day from one town since the American Civil War.
They were part of the 29th Infantry and went in with the 1st Division (see the first 23 minutes of Saving Private Ryan for an idea of the task they faced).
The weights were chosen to simulate what those soldiers carried. The rope climbs were in honor of the Army Rangers who climbed Point du Hoc to disable a German artillery battery, ultimately saving untold lives.
June 6th, 2009 on 1:08 pm
136 as rx’d. Probably a little too slow on the downward portion of the DL, but otherwise really liked this WOD.
June 6th, 2009 on 1:22 pm
141 as Rx’d
June 6th, 2009 on 1:45 pm
126 as Rx’d. Had trouble keeping my back straight on the DLs.
Deadlift: 9-8-8-8-7-7-6
Boxjumps: 9-12-12-10-9-11-10
June 6th, 2009 on 2:13 pm
107 as Rx’d
5 deadlifts every time (155 lbs is SO HEAVY FOR ME!!!!)
10-11 BJ’S (hahahahaha) on average
After my BJ’S I worked on my SNATCH, which is not nearly as good as my BJ’S mind you. You can probably guess that I was pretty tired after all of this.
June 6th, 2009 on 2:41 pm
102 @ 165
Emma – you’re a busy woman!
June 6th, 2009 on 3:03 pm
As Rx’d: 105 reps.
June 6th, 2009 on 3:15 pm
97 @ 185 lbs & 20″ box jumps
My “bjs” are finally coming along enough that I need to practice jumping down instead of stepping down. Great WOD!
I can’t wait until Emma starts coaching classes!
June 6th, 2009 on 3:27 pm
150 reps with 275#s
I like workouts like these. It’s like sprinting.
June 6th, 2009 on 6:16 pm
98 w/ 175#
nice work 1100ers!
June 6th, 2009 on 6:45 pm
169 w/ prescribed weight, but the judges wouldn’t have counted most of my box jumps.
June 6th, 2009 on 6:46 pm
The above comment is actually mine, not Alison’s. Sorry.
June 6th, 2009 on 9:23 pm
146 rx’d
Recovery is finally picking up. Think I can give more protein and more fat in my diet the credit for that as I didn’t start seeing improvement like this until I tweaked my diet.
June 6th, 2009 on 11:54 pm
100 rx’d
June 7th, 2009 on 1:49 am
140 at #275
DLs: 9-8-8-8-8-8-7
June 7th, 2009 on 10:37 am
149 as rx’d.
This was a good one.
June 7th, 2009 on 11:47 am
Sorry to miss this one, it was just my speed. Showed up late and worked on snatch form with emma instead, then did the beast skills workshop, which was AWESOME. Thanks pcf for hosting this, it was great fun. Unfortunately I proved my nickname, fortunately I didn’t kill Aaron K (or myself) in the process.
June 7th, 2009 on 1:16 pm
81 – 85# deadlifts
June 7th, 2009 on 5:11 pm
101 at 165#
June 8th, 2009 on 7:22 am
[...] PCF WOD 090606 7 rounds of: 15 seconds Deadlifts, 225/155 lbs (subbed 275 lbs) 45 seconds Rest 15 seconds Box Jumps, 24 in 45 seconds Rest Post total number of reps to comments. [...]