Sunday 090531
AMRAP in 15 minutes:
3 Power Cleans, 185/125 lbs
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Squats or 3 rounds of “Cindy”
Post total rounds to comments.
38 comments for this entry:
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May 31st, 2009 on 10:07 am
Scaled to 175 lb power clean. Just couldn’t get 185 up.
3 rounds.
Preceded by CrossFit Strength Bias:
Deadlift 3RM, 315 lbs (PR) and 20RM, 155 lbs.
May 31st, 2009 on 10:36 am
6 rounds as Rxd – low score due to the fact that I accidentally did squat cleans versus straight up power cleans. Which ended up being good cause I am pretty top heavy and need to work the lower body more.
May 31st, 2009 on 11:05 am
3 rounds + 3 power cleans and 5 pullups
175# first two rounds, 165# thereafter
Rough day for me. Felt really tired from the start and had a a few failed power clean attempts.
May 31st, 2009 on 11:07 am
And we’re back. I’d like to say that I’m tan, but well, y’all know I’m not. What I am is fat and slow after all those rum punches on the beach, but it was a sacrifice I had to make. I missed you all and am looking forward to seeing you at the box this week. And you better at least pretend you missed me too, cause I’d hate to give 50 extra burpees to anyone that didn’t when they show up in my classes this week
See y’all soon.
May 31st, 2009 on 11:16 am
HAPPY EARLY BIRTHDAY SIS!!!!!!!!!
May 31st, 2009 on 11:17 am
Oh yeah, Brad and anybody else who is curious about hand care, here’s a great taping tutorial. It works very well.
http://crossfitvirtuosity.com/blogs/articles/172-ive-got-to-hand-it-to-you-part-3
May 31st, 2009 on 11:45 am
Barrie – you need to eat more fat.
Erika/Aaron – welcome back!!!
May 31st, 2009 on 12:36 pm
3 Rounds + 3 PC + 5 pull-ups as Rx’d.
Did much better on Power cleans but still shirt change the shrugs. Still need to tighten up my form, think I am muscling teh weight too much and that is costing me.
Welcome back Erika/Aaron. Erika, may I say what a beautiful bride you were!! And yes, I’m hopding my ass-kissing will get me out of a few burpees this week!
May 31st, 2009 on 1:52 pm
Welcome Back Aaron and Erika. Cannot wait to see all the pics and hear all the great stories!!!!
We DID miss you!
May 31st, 2009 on 2:21 pm
3 rounds
scaled to 125 and blue band
not seeing much improvement in consecutive push-up #’s, which is really slowing me down
May 31st, 2009 on 2:59 pm
Ha ha, I don’t know if fat is the problem. That pizza I ate last night probably had plenty of fat in it. THe problem is I need to get back to Paleo and finally start Zoning.
Actually, I have a question about the zone. I’ve seen a lot of discussion on here about proportions and percentages, but not a lot about total calories. How much should we be eating?
May 31st, 2009 on 3:37 pm
Barrie,
The great thing about the Zone is that you don’t have to count calories. Once you determine your block prescription all you have to care about is getting the right amount of blocks in a day!
May 31st, 2009 on 3:41 pm
Thanks Ryan. But I guess my follow-up question is what is my block prescription, ie. how many blocks per day? Surely that depends on how big you are, how active you are, etc.?
May 31st, 2009 on 4:08 pm
Barrie,
There is an easy way and hard way of calculating your block prescription. The hard way is to find your total body lean mass(which is your body fat % subtracted from your overall weight), divide that by 7 and then pick an activity multiplier…..
I recommend the easy way, there is a table in CrossFit Journal 21 (free) that helps you pick your blocks based on size and how active you are.
http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl
let me know if you have any questions
May 31st, 2009 on 4:11 pm
Buy/borrow the zone book barrie. It lays out calculating your lean body mass and actvity levels and blocks and ideal foods, etc. Its crazy easy and saves you a lot of guesswork!
Speaking of which, going away drinks Tuesday post wod for our soon to be texan (barrie), put it on your calendars!
I’m in a share circle thinking about all you beautiful people. This has been a great experience, but I’m going to need some heavy barbells in my life soon.
May 31st, 2009 on 5:04 pm
2 squats short of 4 rounds -RX.
power cleans were ugly. hurting from weekend festivities.
May 31st, 2009 on 5:06 pm
3 rounds, 3 PCs, 9 pullups, 10 pushups, 15 squats
PC’s at 135#
If that isn’t a mouthful… back is still not 100% from last week, so scaled down the power cleans (though 135# is not light for me by any means).
May 31st, 2009 on 5:12 pm
3 rounds and some change completed. Scaled to 115 with a sore back from yesterday. Struggled with that weight so looks like tomorrow is rest day.
Barrie-
Thanks for the link, that will definitly help me out over the next few days.
May 31st, 2009 on 6:15 pm
3 rounds exactly
55# power cleans
Green band
Knee push ups
May 31st, 2009 on 6:32 pm
3 Rounds & 3 Cleans, & 1 round of cindy as Rx’d with CTB pull-ups
May 31st, 2009 on 6:40 pm
2.5 rnds @ 135lbs and green band pull-ups
On another note, I would like to thank Jon, Dan and JimmyG for the awesome oly seminar yesterday. I highly encourage everyone to sign up for it next time around. Even the wifey liked it!
And
Gravatar = Fantastic Idea
May 31st, 2009 on 6:42 pm
Oh yeah, I wanted to ask if we could get a copy of our videos from Saturday, or if they would be posted anywhere.
May 31st, 2009 on 6:45 pm
4 rds 155# + 3 Power Cleans
May 31st, 2009 on 6:52 pm
Since we’re kind of on the topic of nutrition, I’ve learned two things this weekend while going to Dover, DE for the Autism Speaks 400:
1. Those chickens that you buy in the grocery store are processed in a very clean pant. Why? Oh because after they kill them the dip the dead chicken in two separate baths of chemicals to sanitize them. Details of the baths were given to me but I don’t remember. Yummy!!
2. You can buy coolers that are motorized so you can drive them around and never have to leave your beer behind or worry about carrying it. Wow America is lazy.
May 31st, 2009 on 7:20 pm
3 rounds at 145#. Will probably try to go a little heavier next time. I was weary today since my back is still sore from Friday’s deadlifts.
May 31st, 2009 on 7:20 pm
3 1/3 Rounds.
85 lbs PC
Regular Pull Ups
This was tough hungover.
May 31st, 2009 on 7:44 pm
2 rounds
55# power cleans
green band pullups
May 31st, 2009 on 8:54 pm
Welcome Home Aaron and Erika!
I will be back at some point tomorrow…the cert was awesome – I rocked the WODS (seriously, I don’t know where the hell it came from) and “think” I represented PCF well…it was an AMAZING weekend!
Can’t wait to see you guys…I missed being home.
May 31st, 2009 on 9:02 pm
3 rounds + 3 power cleans, 5 pullups and 2 pushups.
@ 165#, c2b pullups
May 31st, 2009 on 9:08 pm
2 3/4 rounds
125# first set of cleans/ 115 last two
Pull-ups (my weakest link) – no band first two sets; tan band after;
May 31st, 2009 on 9:10 pm
[...] Potomac CrossFit WOD 090531 [...]
May 31st, 2009 on 9:33 pm
Hangover + Cavs loss = rough WOD
3 rounds at 145 lb and blue band on pull ups
May 31st, 2009 on 10:48 pm
2 round + 3 pc + 2 rounds of cindy
85# and tan band pull-ups
May 31st, 2009 on 10:48 pm
2 rounds + 3 PC’s, 1 round of pull ups, push ups and squats. 115# cleans. Tan band first round of pull ups. Blue after that.
June 1st, 2009 on 10:11 am
4 rounds + 3 PC’s all Rx’d
June 1st, 2009 on 11:01 am
2 Rounds + 3 PC + 5 Pull-ups
85# for the PC (I suck at these)
June 1st, 2009 on 7:34 pm
3 and 2/3 rounds at 165# PCs.
June 1st, 2009 on 9:31 pm
I’m doing somehting wrong…my form is crap above 95#
(crap=injury) not (crap=ugly)
as it were
PC 95#
2 2/3 rds w/Blue Band