Sunday 090823
10:00 and 17:00
Make Up “Kelly”
5 Rounds
Run 400 meters
30 box jump, 24/20 inch box
30 Wall ball shots, 20/16 pound ball
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Push-press
3-3-3-3-3
GHD Sit-ups
20-20-20
5 Max Efforts L-Sits
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11:00 and 18:00
5 Rounds
5 Power Cleans, 175/115lbs
10 Burpees
Rest 1 Minute
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38 comments for this entry:
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Photos
August 21st, 2009 on 8:55 pm
In case anyone is interested, the young man featured above has been with the PCFK program since last spring. There is something to be said for being able to do snatches, kipping pull ups, and cleans when you’re 11 years old.
Nice job, Eddie!
August 21st, 2009 on 9:36 pm
Eddie rocks!!!
August 22nd, 2009 on 8:36 pm
Curtis,
Can I get Eddie’s contact info? I’m gonna need for him to cover pullups for me on the next workout.
Eddie is my hero,
MD
August 22nd, 2009 on 9:22 pm
Don’t know if Eddie reads this blog
, but I WISH I had discovered crossfit YEARS ago. when he is 18 he is going to be an absolute machine!
You ROCK Eddie!!
August 23rd, 2009 on 11:01 am
Eddie, Awesome work! You’re a beast!
August 23rd, 2009 on 11:23 am
Push press 55-65-75-75-80, but failed after 1 at 80
August 23rd, 2009 on 12:44 pm
Make up Kelly – 34:1x as rx’d
August 23rd, 2009 on 12:52 pm
First workout with everyone in a long while. YAY optional WOD that I could do! Still took it pretty easy.
Push press – 45, 55, 65, 75, 75
GHD, to parallel, 20-20-20
L-Sit, max hold 19 seconds with help, 26 seconds in an H-sit (knees tucked in)
August 23rd, 2009 on 1:08 pm
Made up Kelly. She beat me up pretty bad.
As rx’d: 31:30 ish (don’t remember the extact time on the seconds – my head was too cloudy when I walked out of there). Exactly the kind of WOD I suck at (long and light, and with running), so it was a good chance to practice.
Nice job to Laura P, who was really clipping along on those runs (as I shuffled/hobbled along).
August 23rd, 2009 on 1:40 pm
AWESOME job Erika!
August 23rd, 2009 on 2:42 pm
Push-press
95-125-135-135-145(f)
GHD Sit-ups (sub’d ab mat)
20-20-20
5 Max Efforts L-Sits
23-23-23-30-30
I could feel my abs working on L-sits for first time so now I guess I’m doing them right!
OPTIONAL WODs ARE GRRREATTT!
August 23rd, 2009 on 3:25 pm
5 Rounds
5x Power Clean (155lb)
10x Burpees
Rest 1 min
7:13
August 23rd, 2009 on 3:53 pm
Make up Kelly
re
26:10…I think there may have been some seconds added on but I cannot remember the exact time.
Great Aaron, I tried to stay in your rear-view mirror but you owned me on the box jumps. Great time
August 23rd, 2009 on 4:15 pm
This workout is long. I feel like I msy have taken a few more breaks than I would have liked, but I made sure to keep them short-ish. Really worked to get good height on my wallballs as I think that is the the really brutal part.
22:56 RX
August 23rd, 2009 on 4:25 pm
5 Rounds
5x Power Clean (155lb)
10x Burpees
Rest 1 min
8:19
Lost about 20 seconds in the 1st round taking weight off.
August 23rd, 2009 on 4:35 pm
Push-press
3-3-3-3-3 (95/125/135/135/165)
L-Sts were pretty much a non starter after the GHD situps.
It was real fun watching those that did kelly. good work!
August 23rd, 2009 on 4:55 pm
Jon M – AWESOME seminar! Thank you so much!
Getting better at running (particularly form) is my September / October goal.
BTW – found this great collection of videos on Pose Tech.
http://www.posetech.com/video/index.php/weblog/C9/
Death by 10m – got through 10. I walked the last 1 (which should have been 11) for 7 – so not terribly impressive…. Better than expected, though, so I’ll take it as a benchmark.
August 23rd, 2009 on 5:09 pm
Kelly – 34.17
I need a new box jump technique, and I think I’m not pushing hard enough. So if you see me breaking/slacking at a WOD, puhlease YELL AT ME.
August 23rd, 2009 on 5:44 pm
Wendy, those ar the style of workouts we are going to be doing on the running team. Let me know if you are interested in joining up.
August 23rd, 2009 on 6:25 pm
29:25 Rxd
Kelly kicked my ass and I love her for it!
Justin, thanks for pulling me along.
Love the new programming with a named/benchmark WOD every weekend.
August 23rd, 2009 on 6:27 pm
Oh yeah, Eddie rocks as do all the kids in PCFK. I wish CF was around when I was a kid.
August 23rd, 2009 on 6:29 pm
Push Press 3-3-3-3-3
65-75-85-90-95 – 100 (2)
Was very happy, my goal has been to get 100 pounds over my head.
GHD situps and I don’t get along. Something about the rapid movement from upside down to right side up makes me feel bad.
August 23rd, 2009 on 6:41 pm
I got my first double under today and strung about 10 together!!!!!!!!!
Push Press
65-70-75-80-85
GHD situps
20-20-20
L sits were a disaster as usual
August 23rd, 2009 on 6:42 pm
Two of the worlds greatest weightlifters in training. Awesome video.
http://www.youtube.com/watch?v=Dh5urfskHiI&feature=PlayList&p=E350374F10F7162A&playnext=1&playnext_from=PL&index=110
August 23rd, 2009 on 6:50 pm
Another one
http://www.youtube.com/watch?v=XaZQCDcqo2I&feature=related
August 23rd, 2009 on 6:51 pm
Push Press 3×5
55-65-70-75(x2-PR)-70
Did 3 rounds of 5 GHD sit ups from a little below horizontal. Hadn’t done those in forever.
L sits (or in my case tuck sits) were a mess after everything else.
August 23rd, 2009 on 7:02 pm
7:11 as rx’d
August 23rd, 2009 on 7:18 pm
1800 WOD
7:44 @ 205
August 23rd, 2009 on 7:21 pm
Great Job Melanie!!!
August 23rd, 2009 on 7:35 pm
Kyle, Rich, and Ryan nice job on the heavy cleans tonite!
8 something w/ 155#
soooo close on the 1st MU
August 23rd, 2009 on 7:36 pm
That last post was me
August 23rd, 2009 on 7:36 pm
3rds of Kelly
17:39
August 23rd, 2009 on 7:44 pm
Push-press
95-95-115-115-125 (PR)
GHD sit-ups
10-10-15
Max Effort L-Sits (more like tuck sits)
20-23-20-19-21
August 23rd, 2009 on 8:28 pm
Good work Melanie! Now teach me!
August 23rd, 2009 on 8:50 pm
1800 wod
7:53 rx’d
August 23rd, 2009 on 11:20 pm
Way to go to Eddie.
Is he available to do pull ups for me?
Very inspiring.
Thanks for sharing Curtis.
August 24th, 2009 on 12:07 am
1800 WOD
9:06
85lb Power Cleans
August 24th, 2009 on 8:53 am
Kelly- 36 min not quite Rx’d because all of my wall balls did not clear 10 feet. This one was rough.