Sunday 090621
Welcome Back Barrie!
5 Rounds
400M Run
21 Situps
18 Overhead Squats
15 Deadlifts
Post time and loads to comments. Foam roll.
Coach’s note in comments.
25 comments for this entry:
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June 20th, 2009 on 7:04 pm
Hokay, here we go.
This is a modified Hero workout. This means that doing this as RXd with correct range of motion, propoer form and in a reasonable time will be nearly infeasible for most people.
The run and situps are straightforward. The OHS is where most people will tend to dog it, so make a conscious effort not too. If you are close to the RXd weight for DLs and are at like 30% BW for OHS, it may be worthwhile to re-evaluate the priority within this workout and decrease deadlift weight in order to be fresher for heavier OHS. In my personal opinion (and the other trainers may disagree), the OHS are where the real money is in this workout, so fight to keep the weight up.
If you choose one of the scaling options, think to keep the weight up vs. increasing the number of rounds. Doing 4 Rounds at Pack > 5 Rounds at Puppy. Increase your weight and keep the intensity up vs. decreasing the weight and dragging this out for the sake of hanging out at the gym for longer.
No subbing GHD situps into this WOD please. If you have an ailment which prevents doing a traditional OHS, do a 1-armed OHS with a dumbell or a KB with a reasonable weight based on your scaling (take a little less than half of your planned OHS weight for dumbell weight). Please use a medball for OHS depth unless you plan to go down to your ankles on depth.
Logistics: depending on how many people show up, there may be a shortage of bars. Therefore, if we get into a situation where everyone can’t have two bars, partner up with someone that has the same OHS weight and then you are free to do the non-running section of the WOD (situps, OHS, DL) in any order. So if you come in the door and your partner is on your OHS barbell, do one of the other two movements. Order won’t matter much after a little while.
Time Cap: 50 minutes.
Weight’s RX:
Over Head Squats : .5 * Bodyweight
Deadlift: 1.4 * Bodyweight
Pack:
4 Rounds
400M Run
21 Situps
18 OHS: .4 * Bodyweight
15 Deadlifts: Bodyweight
Puppies:
3 Rounds
400M Run
21 Situps
18 OHS: .25 * Bodyweight
15 Deadlifts: .75 * Bodyweight
Questions or comments, fire away.
June 20th, 2009 on 8:39 pm
No comments.
June 20th, 2009 on 9:06 pm
Wow, i am quite scared of this WOD, not only because I have been gone for a week (at a spa) but because it took so long to explain.
I have to thank PCF for being able to totally rock the spa. I did a few modified WODs and tried some of their workouts and went hiking everyday. Apparently some ‘fitness’ instructors get annoyed/pissed/jealous when you can do their class better than they can! Also, I got a bit perturbed by being told to “dial it back a few notches” WTF. You guys all know that I’m towards the back of the pack here, sometimes in last. It was awesome for the ego to be called things like ‘wonder girl”, probably helped that I was one of the youngest people there! So in the Taebo class (I know, I know) one of the other women asked about proper form, when the instructor explained how to properly do it, the woman told her “but you don’t do it that way, Laura does”. haha
Just thought it was cool to take a bunch of classes that used to kick my butt (when done individually) and totally rock them, then do a few rounds of Cindy or stuff.
Sorry to prattle on, just glad to be back. (well, being on vacation was really nice, and getting a massage every other day was awesome)
June 20th, 2009 on 11:58 pm
Is anyone else concerned by the fact that there is a time cap on this workout? Just makes me think it’s going to be even shittier than I originally thought. Oy vey!
June 21st, 2009 on 5:44 am
Great job Laura!
June 21st, 2009 on 9:31 am
did last weeks bench press WOD:
5-5-5
Tabata situps
Tabata pushups
225-235-245
111 – situps
91 – pushups
June 21st, 2009 on 11:32 am
Thanks for the welcome back! It was great to see everybody.
24:52 Pack
This one was pretty toug, but fun. Great programming Siddharth.
Sally, if you get a chance to send those pictures, my email is bjchang17 at hotmail.com. Thanks!
See y’all in about a week (coming back up here for work).
June 21st, 2009 on 11:54 am
Word, nice work Laura B.
And great to see the return of Barrie.
June 21st, 2009 on 12:05 pm
4 Rounds as Rx’d
21 Sit Ups
18 OS (#70)
15 DL (#190)
32:55
Barrie, Roger that!
Mike H. aka Spiderman, I am patiently awaiting your post!
Great Job morning classes!
June 21st, 2009 on 12:44 pm
Sorry to all for the words that will follow, but they were approved by OSWEGO!!!
42:42 somewhere between pack and Rx’d
BW=215, thus RX’d would be 107.5 OHS/301.5ish on DL
First Round: 115 OHS/300 DL (also known as the break Mike H round)
Rounds 2-5: 115 OHS/275 DL
Here’s where the post goes bad (reference last sunday or monday’s post for medical procedure reference). I believe round two caused a rhoid blowout thus my time was slowed by resulting bathroom break and weight change. Therefore, if anyone is looking at doing this RX’d (and by anyone- i mean people over 2oo lb) i would suggest finding an ASSPON or wearing DEPENDS. This suggestion is solely to prevent losing time for a bathroom break. Just another ruthless post by Mike H. Enjoy the rest of your weekend!
June 21st, 2009 on 1:23 pm
bwt: 185
29:13
OHS – 95#
Deadlift – 1st rd @ 260#, remaining rds @ 225
this wod was brutal.
June 21st, 2009 on 1:45 pm
26:40 (If I remember correctly…)
Intended to go Pack, but a combination of feeling crappy/sluggish and mind-blowingly bad OHS form doomed me to puppy status about 1/3 way through first round.
Thanks, Brian, for the OHS pointers after the WOD.
June 21st, 2009 on 1:56 pm
[...] Potomac CrossFit WOD 090621 [...]
June 21st, 2009 on 3:08 pm
I think I’ve lost some serious innocence after reading your post, Mike.
Laura B — from now on, can you please post as Taebo Laura? Watch out, Billy Blanks.
Looking forward to being back at the box this week before heading to Central America.
June 21st, 2009 on 3:23 pm
Body weight 167#
OHS 85#
DL 235#
I started the wod aiming for 5 rnds Rx’d. At the end of the 3rd round my lower back was dead. Last 5 reps I ended up doing single deadlifts and called time.
3 rnds as Rx’d 20:02
Sheila, Rob,
As I’ve promised I didn’t tell anyone that I saw you guys running this morning.
June 21st, 2009 on 3:25 pm
Seriously…I almost died!
36:29′ish?
Ran with the “Pack” today
OHS @ 115#
DL @ 230#
Great job to everyone!!
June 21st, 2009 on 3:53 pm
Does anybody have XM/Sirius? They’re combined now right? Shoot me an email brian (at) potomaccrossfit.com.
June 21st, 2009 on 4:09 pm
Good work this morning 1000 and 1100 crews…Great effort by all..
June 21st, 2009 on 8:05 pm
5 Rounds
400M Run
21 Situps
10 Overhead Squats (45 lbs)
10 Deadlifts (65 lbs)
4 and one half rounds.
This was hard! But I had to show up for Aviv’s first official WOD as a coach! Welcome Aviv!
June 21st, 2009 on 8:12 pm
5 Rounds at Pack
21 Sit Ups
18 OHS (#65)
15 DL (#175)
34:04
My OHS weight was 5 pounds below .4 BW at the start of the WOD but by the end I think I dropped 5 pounds in sweat so i think it worked out.
June 21st, 2009 on 8:52 pm
As usual, I question why I didn’t go lighter on the DLs as I’m still getting my back into shape.
75# OHS (5# more than .5 BW)
165# DLs (~1.2 BW)
Did 4 rounds at this “Pack plus” weight
31:44
My lower back is dead (again).
June 21st, 2009 on 8:55 pm
(I scaled way down, need to be functional for more calf working tomorrow morning)
3 rounds
300 m run (3 laps, old basketball court)
21 situps
18 overhead squats (65#)
15 deadlift (165#)
– 5 penalty burpees for every broken set
23:10 and 6 penalty sets
June 21st, 2009 on 8:56 pm
105 lbs OHS .5 BW
225 DL 1.071428571 BW
4 rnds
31:51
Big thanks to Vegas Mike for staying and trying to get me to work on proper form. I am feeling it more in my hamstrings than my back which I think is a good thing.
June 21st, 2009 on 10:44 pm
Pack:
4 Rounds
400M Run
21 Situps
18 OHS: .4 * Bodyweight = 50 lbs
15 Deadlifts: Bodyweight = 125 lbs
25:42
June 22nd, 2009 on 11:00 pm
30.57 Pack
first 3 rds 18 OHS: .478*bodyweight = 55
fourth round 18 OHS: .391*bodyweight = 45