Saturday 090704

Happy 4th of July!

WOD

This will be much easier to describe in person, so let’s just leave it at that.

Perhaps this helps:

Shitshow: A description of an event or situation which is characterized by an ridiculously inordinate amount of frenetic activity.

It will be team based (bring in your out of towners and have them pay the drop-in fee).
It will be outside rain or shine (in the back parking lot).
It might be fun. What do I know, I’m on crutches…

Post team and time to comments.

Happy Birthday Aaron!!!

Old School

Update: Due to popular demand, here is what we did today.

In teams of 3-5:

800M Run
Row
Box Jumps
KB Swings
Burpees
Beer Pong
At least 1 Lap with the Log

Basically, the gist of it was that the first person from the team would start the 800M run and as soon as they were finished, they would tag team member 2 and then would get on the rower. When team member 2 comes back, rower moves to box jumps, running to row and a new runner takes off. So as the runners come back, everyone shifts down one exercise.

The last runner had a fixed amount of work. 800M Run, 1k Row, 31 Box Jumps, 31 KB Swings, 31 Burpees, 20 Beer Pong attempts.

Then, depending on the class we modified how many times people carried the log around. It seems that 3 to a log is too much, so from now on, it will be 2.

Time + Reps were counted.

10 comments for this entry:

Dave
July 3rd, 2009 on 6:30 pm
Is there going to be a draft for team selection?
Siddharth - PCF
July 3rd, 2009 on 6:53 pm
Only if you bring your game blouse.
Tes
July 4th, 2009 on 7:45 am
My quads are S-O-R-E! not looking forward to this one
Dave C
July 4th, 2009 on 10:53 am
At Crossfit Valley Park in St. Louis, Katie and I did:

“Chipper”
4 rnds of squats, pull-ups & push-ups at:
80-5-10
60-10-20
40-15-30
20-20-40

I used a band/ jumping and had to go to knee push-ups for the last 1.5 rounds, completed in 21:59

Katie used a band/ jumping and knee push-ups throughout. She was starting to get a visit from pukie, so she skipped the “40″ round and finished about 21:30.

Crossfit Valley Park was great, and you should check it out if you’re ever in the St. Louis area!
Rick B
July 4th, 2009 on 11:11 am
Team 3 9:00am – 27:30
31/31/31/31/1000 for me

Hey, more balcony pix from the 10am WOD. Click on my name to view.
Jen N
July 4th, 2009 on 11:39 am
since no one wanted to share what the fun was with us out of towners, made up my own. last hard workout before games.

30-15-7
squat clean 65#
pullups
Box Jumps 21″
thrusters 65#
situps

22:17

rest 5 min

one lap around the block with 65# barbell
6:25
Cindy
July 4th, 2009 on 11:44 am
Damn that was fun! This was my 100th PCF WOD, so very cool to work beer pong into the WOD.
Paul
July 4th, 2009 on 2:05 pm
Great WOD and definitely different. My shoulders are a little raw from the log but all in good fun.
Alisha
July 4th, 2009 on 2:15 pm
Siddharth,
I know I told you I was coming today, but don’t think for one minute that just because I was out drinking last night that I skipped your WOD. Would’ve liked to come but I jumped on Chef’s invite to check out Crossfit Breakaway in McLean.

“Fight Gone Bad”
1 minute on at each station, no rest between stations

- 15# Wall ball hitting 10ft target (I RARELY hit my target)
- 45# Sumo Deadlift High Pull
- Box jumps
- 45# Push Press (I rocked these)
- Row
1 minute rest
Repeat 2 more times.

Total: 199
Obviously not my best FGB score but considering that A.) I was hungover
B.) I am sore as crap from ‘Karen’
C.) I learned I suck at 10ft wallballs and they wouldn’t count unless I literally hit the target everytime…..I will still take it! Great box Chef!
sore as hell from ‘Karen’ yesterday AND hungover)
Joe
July 5th, 2009 on 10:42 pm
Great pictures Rick.