Saturday 090801
For time:
10k Relay Row
Teams of 4
Teams must maintain same order of rowers for entire relay
Each team member must row 2.5k total
Teams may determine their own interval distance
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Photos
July 31st, 2009 on 8:02 pm
Wow. Nice pic.
July 31st, 2009 on 9:11 pm
“The Guch” is now hanging in Las Vegas Crossfit.
LVCF WOD
3-3-3-3-3-3
press/weighted pullups
2 “skin the cats” at the end of each set to stretch out the shoulders.
They have a rope and was able to get about 30′ up without using the legs. We need a rope!! Joe and Zach are the owners of LVCF and are great guys. I highly recommend stopping in if you get the chance and aren’t too hung over.
July 31st, 2009 on 10:29 pm
I am in the Outer Banks and went to Crossfit Outer Banks today for a WOD. Great place, they have an Olypic Weightlifting place and one of the owners just finished 3rd in the world Highland games.
Todays WOD was a partner WOD. 8 Statoins, 6 rounds, 45 second with 15 seconds to get to next station. Stations were row, No Wall Wall Ball – where you pass the ball to your partner, Slam ball pass to your partner, box jumps, med ball torso twist, Giant Tire Flip, Hevy Chain(600lb) pull, med ball situps where you pass the ball.
They are starting a 100 day Burpee challange tomorrow. You do a Burpee each day for the number that day is. Day 1 – 1 burpee, day 2 – 2 burpee’s etc… Until day 100 when you do 100. You do them on your own and can split them up however you want.
I did the PCF burpee/pushup WOD on the beach Wednesday, and got a lot of funny looks….
July 31st, 2009 on 11:01 pm
For those of you who feel the hopper challenge isn’t sufficient or that you need more time to prepare:
Fairfax County Wins Bid to Host 2015 World Police and Fire Games
http://www.washingtonpost.com/wp-dyn/content/article/2009/07/31/AR2009073103407.html?hpid=moreheadlines
August 1st, 2009 on 6:23 am
Scott – nice work the last couple WODs although this kind of reminds me of Pakistan where you conveniently were putting up good numbers when no one was around to watch…just saying
I might be in on sunday for the 5/6 WOD if you are around..off to the beach now
August 1st, 2009 on 7:56 am
Siddharth- A weekend full of hot firefighters and cops?! I’m IN! Too bad it’s years away
August 1st, 2009 on 8:24 am
Sweet! Rowing … made my morning even before I go to the wod!
August 1st, 2009 on 10:51 am
Team Ric/Susan/Justin/Neda: 44:29.8
500m intervals
500m split avg 2:13
Awesome job team!
August 1st, 2009 on 12:30 pm
Team Awesome: Erika, Josh, Pat, Kassi 40:09 with 1k/1k/.5k splits.
WOOP!
August 1st, 2009 on 12:48 pm
Balcony cam is back! Click on my name for a few shots from the 10am WOD, which looks like a bunch of lazy people standing around except for Tes & friend doing their own thing in the back.
Team K: Rick/Kari/Kristen/Kyle 43 or 44:xx w/ 2:09 500m split avg.
We did splits of 625m (4 rnds each) which proved to be mathematically challenging at times – esp for the mathematician in the group!
August 1st, 2009 on 1:11 pm
Team Brendan, Scott, and Chris – 30:17 / 1:43 500 M splits.
Great job guys!
August 1st, 2009 on 1:38 pm
Team Lisa, emily, and DF Pete!
Awesome job ladies. No idea what our time was but we broke it out as follows
1000m, 1000m, 500m for each team member
I maintained a 1:53/500 or so pace for the first 1000, 1:52/500 or so for the second, and my last 500 was around a 1:45 pace? May be off by a few seconds because we were on a running clock and distance.
Jen F, I bought the tights so I feel more like a gymnast already!
August 1st, 2009 on 2:06 pm
Went to the free noon WOD so I could introduce my wife to a bit of CF.
AMRAP in 10 min. of:
15 15# db push press
15 burpees
25 20″ step ups
2 laps of gym overhead db lunges
20 sit-ups
Got 1-3/5 rounds. (Had one lap of lunges and the SU left in the 2nd round.)
More importantly, I may have talked my wife into signing up for foundations in the fall.
August 1st, 2009 on 2:38 pm
CFE Running WOD:
10K time trial: 43:25… that would be a PR, and that PR beats my last one in Jan by 10 minutes. I’m excited.
August 1st, 2009 on 2:56 pm
Team Jimmy G/ Erin and Dave C
32:23 in 5 rnds of 500m
average 500m time for the team was 1:59.2 (according to the rower)
August 1st, 2009 on 3:24 pm
I had a really great team! Thanks Dave C and Jimmy!
August 1st, 2009 on 3:26 pm
Cross Fit Total: 605 (PR)
Deadlift: 285 (PR)
Shoulder Press: 105 (PR)
Squat: 215 (PR)
very happy with this.
Rest
With continuously running clock – Clean and Jerk – 1 rep first min, 2 reps 2nd min, etc.
95# – made it through 7 complete rounds with full squat cleans, started round 8 and quit. Harder than I thought.
August 1st, 2009 on 3:52 pm
hey now, I’m a statistician, not a mathematician. Big difference so don’t group me in with the nerdier of the two
Thanks Emily and Siddarth for your help today. I stink at rowing, but learned a lot today.
August 1st, 2009 on 4:09 pm
For the Tabata Something Else comment yesterday I had 399 . . . and I know Ian was well into the 400s . . . I’ll check when I’m in today to see if hte board is updated.
Oh, and since today had rowing, sign up for the Rowing Seminar if you’re interested. Seamus and I are going to prepare material, show up sober, and also have changes of costume . . . you’ll get at least 1/2 your money’s worth.
August 1st, 2009 on 5:48 pm
CURTIS RULES!!
August 1st, 2009 on 5:49 pm
Neda…is a fucking rockstar!
August 1st, 2009 on 6:22 pm
done as rx’d
August 1st, 2009 on 10:13 pm
jen n – NICE.
August 2nd, 2009 on 12:47 am
CrossFit Cleveland WOD
2000 Meter Row
150 Wall Balls
1 Mile Run
34:00
August 2nd, 2009 on 8:59 am
Team of 3 – Steve/Tom E/Meredith
33.10 total
500, 500, 250×4