Comments on: Sunday 090621 http://www.potomaccrossfit.com/crossfit-blog/sunday-090621/ Sun, 29 Jan 2012 02:52:41 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Meredith http://www.potomaccrossfit.com/crossfit-blog/sunday-090621/#comment-12834 Meredith Tue, 23 Jun 2009 03:00:21 +0000 http://www.potomaccrossfit.com/?p=3030#comment-12834 30.57 Pack first 3 rds 18 OHS: .478*bodyweight = 55 fourth round 18 OHS: .391*bodyweight = 45 30.57 Pack
first 3 rds 18 OHS: .478*bodyweight = 55
fourth round 18 OHS: .391*bodyweight = 45

]]> By: Liz K http://www.potomaccrossfit.com/crossfit-blog/sunday-090621/#comment-12777 Liz K Mon, 22 Jun 2009 02:44:23 +0000 http://www.potomaccrossfit.com/?p=3030#comment-12777 Pack: 4 Rounds 400M Run 21 Situps 18 OHS: .4 * Bodyweight = 50 lbs 15 Deadlifts: Bodyweight = 125 lbs 25:42 Pack:

4 Rounds

400M Run
21 Situps
18 OHS: .4 * Bodyweight = 50 lbs
15 Deadlifts: Bodyweight = 125 lbs

25:42

]]> By: Vaughn http://www.potomaccrossfit.com/crossfit-blog/sunday-090621/#comment-12773 Vaughn Mon, 22 Jun 2009 00:56:51 +0000 http://www.potomaccrossfit.com/?p=3030#comment-12773 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. 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.

]]> By: crash http://www.potomaccrossfit.com/crossfit-blog/sunday-090621/#comment-12772 crash Mon, 22 Jun 2009 00:55:54 +0000 http://www.potomaccrossfit.com/?p=3030#comment-12772 (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 (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

]]> By: Aaron K. http://www.potomaccrossfit.com/crossfit-blog/sunday-090621/#comment-12771 Aaron K. Mon, 22 Jun 2009 00:52:00 +0000 http://www.potomaccrossfit.com/?p=3030#comment-12771 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). 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).

]]> By: dave http://www.potomaccrossfit.com/crossfit-blog/sunday-090621/#comment-12769 dave Mon, 22 Jun 2009 00:12:34 +0000 http://www.potomaccrossfit.com/?p=3030#comment-12769 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. 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.

]]> By: Keith http://www.potomaccrossfit.com/crossfit-blog/sunday-090621/#comment-12768 Keith Mon, 22 Jun 2009 00:05:12 +0000 http://www.potomaccrossfit.com/?p=3030#comment-12768 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! 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!

]]> By: Aviv http://www.potomaccrossfit.com/crossfit-blog/sunday-090621/#comment-12767 Aviv Sun, 21 Jun 2009 20:09:38 +0000 http://www.potomaccrossfit.com/?p=3030#comment-12767 Good work this morning 1000 and 1100 crews...Great effort by all.. Good work this morning 1000 and 1100 crews…Great effort by all..

]]> By: Brian PCF http://www.potomaccrossfit.com/crossfit-blog/sunday-090621/#comment-12766 Brian PCF Sun, 21 Jun 2009 19:53:57 +0000 http://www.potomaccrossfit.com/?p=3030#comment-12766 Does anybody have XM/Sirius? They're combined now right? Shoot me an email brian (at) potomaccrossfit.com. Does anybody have XM/Sirius? They’re combined now right? Shoot me an email brian (at) potomaccrossfit.com.

]]> By: JimmyG http://www.potomaccrossfit.com/crossfit-blog/sunday-090621/#comment-12765 JimmyG Sun, 21 Jun 2009 19:25:58 +0000 http://www.potomaccrossfit.com/?p=3030#comment-12765 Seriously...I almost died! 36:29'ish? Ran with the "Pack" today OHS @ 115# DL @ 230# Great job to everyone!! Seriously…I almost died!

36:29′ish?

Ran with the “Pack” today

OHS @ 115#
DL @ 230#

Great job to everyone!!

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