Sunday 090830
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| From PCF One Year Anniversary |
Click on the pic above for a good time.
10:00/17:00 Classes
Make Up “Cindy”
AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Post Rounds to Comments
Compare to 090216, 081209
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Row 2000m
Run 1 Mile
11:00/18:00
Teams of 4
4 Rounds
Run 400
25 Reps , 2 Man Press (75)
15 Reps, 2 Man Medicine Ball Toss Sit-ups (20/12)
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Photos
August 26th, 2009 on 11:23 am
Coaches Notes: This is a team workout. It begins with the entire team running 400 meters as quickly as possible. Once the entire team has returned from the run, each team member completes 25 reps of 2 man press (description below). Next, each team member completes 15 reps of medicine ball toss sit-ups (description below) The workout is over after 4 rounds, when all team members have finished all movements. Good strategy will be rewarded with faster times.
2 Man Press: There will be 2 people using the same bar at the same time, side by side. Reps can be counted concurrently. Normal technique for the press applies, but now you must remain coordinated with your partner to complete the lift.
Medicine Ball Toss Sit-Ups: The person performing the sit-up holds the medicine ball at their chest while lying flat on their back. Their partner stands on their feet. As the person sits-up, they throw the ball to their partner. The partner returns the ball quickly to the person doing the sit-up- before they lower to the ground. After receiving the ball back from their partner, the person performing the sit-up lowers themselves to the starting position with the ball at their chest.
August 29th, 2009 on 8:12 pm
Looks like I better come to the 10 am or the 5 pm. We all know how I feel about team workouts now…
Rowing 2000 meters and then running a mile sounds like so much fun!!!
August 29th, 2009 on 10:11 pm
Yes Emma… Fun is exactly the word that came to mind when I read this!
August 30th, 2009 on 8:49 am
Jon M, my bad…Happy B-day….TODAY!
August 30th, 2009 on 9:07 am
CFE (modified)
20 sec on 10 sec off for 8mins
2 min rest
20 on 10 off for 4 min
1 min rest
20 on 10 off for 2 min
3059m
August 30th, 2009 on 10:50 am
mini Cindy
10 minutes
AMRAP
5 Pull-ups
10 Push-ups
15 Squats
9 rounds
August 30th, 2009 on 12:11 pm
I just discovered that Cindy DOES NOT encourage you to drink 5 glasses of wine the night before you do her workout. F&cking Cindy tried to kill me!!! I did 14 rounds in 20 minutes, doing jumping pullups (overhand grip) and knee push-ups. A couple weeks ago I did a 20 minute Cindy, just for kicks, and to see what would happen. Well, I did better on that one by two rounds, which lead me to the conclusion that copious red wine and Cindy do not mix. Thank god that’s overwith.
August 30th, 2009 on 12:37 pm
1100 Team wod: 18:36. Great job Ida, Emily and Sven. Team wods rule.
Also, Happy birthday to Jonny Liftsalot
August 30th, 2009 on 1:15 pm
rather than invest in a pair of weightlifting shoes, I highly recommend these:
http://www.skechers.com/info/shape_ups
August 30th, 2009 on 1:29 pm
2000 m row
1 mile run
20:34
Thanks for pushing me Vegas Mike!
August 30th, 2009 on 2:14 pm
Team WOD at 11:00am. I like team WODs!
August 30th, 2009 on 3:00 pm
16 1/3 rds rx’d
Pushups were terrible!
PU and squats were dare i say pretty easy
I did 17 rds last time but def had much better ROM on my pushups this time
What should i be doing to improve pushups?
Weighted pushups during warmups?
Bench Press?
August 30th, 2009 on 3:13 pm
Brian,
I would recommend something that increases the range of motion, like parallette pushups. Knock out sets of 10 pre and post wod.
August 30th, 2009 on 3:16 pm
Is there a leader board today for the row/run? I would like to win please
August 30th, 2009 on 3:22 pm
Team WOD in 18:02, I think. Great work, team!
Did one extra round with Rich S.
August 30th, 2009 on 3:28 pm
Emma.
I cruised in on a mediocre 15:36 (I think)
and then continued with
1K row/800m Run
500m row/400m run
29:16 TOT.
Zach and the Ladies:
Thanks for letting me play with your Team.
Fun times.
August 30th, 2009 on 3:32 pm
Cindy
20 minutes
AMRAP
5 Pull-ups
10 Push-ups
15 Squats
14 Rounds – regular pushups (not pretty) and red thin band for pull-ups
August 30th, 2009 on 5:59 pm
16 2/3rds RX’d (PR)
August 30th, 2009 on 6:11 pm
Cindy: 19 1/3 rounds.
Holy shit. That went way better than I was expecting it to.
My knees were apparently still a little bent at the top of the squats, though, so not quite rx’d.
August 30th, 2009 on 6:45 pm
Thanks Seamus and Dan for the great rowing seminar today.
If they offer it again- I highly recommend it. It is amazing how many places you can waste energy while rowing. It was so helpful to see where I needed to make changes on the video. When I jumped back on the rower I saw improvements almost immediately in my form and time.
And Happy Birthday Jon!
August 30th, 2009 on 6:48 pm
Karen, Cindy always encourages the heavy consumption of red wine.
I did myself 15 times. Assisted by one and then two thin bands.
Emma, I now understand your dilemma. Yesterday someone repeatedly called me “Bitch Kitten”. Man, I wish I knew how to make that nickname stick.
August 30th, 2009 on 6:48 pm
12 Rounds
bands and ended up on my knees for pushups about half way through, but it was a big improvement from last time.
August 30th, 2009 on 7:02 pm
Cindy make-up but afterwards I realized we’re still fighting….
17 rounds
August 30th, 2009 on 7:14 pm
Brian,
I took pictures at the 11 am team WOD today… I will email them to you sometime tonight!
August 30th, 2009 on 7:26 pm
Scott Q- I decided that we needed to be on an even playing field so I got the maxpedition man purse and some man slippers…Now its on! better bring your A game-
Rich S- I drove by when you were starting your run and I pointed you out to my old lady-she said something to the effect of “I wouldn’t let that skinny bit*% talk s&$^ to me.” I’m just saying…
August 30th, 2009 on 7:28 pm
Were, Jen, Kassi and I the only women to do the 2k row/1 mile run workout? I’m not going to lie, I kind of loved it.
16:14 Rx’d
About a 9 min row. Had a steady 2:15 pace the whole time which is what I was going for, and then about a 7 minute mile (the walking from the row to the run slowed me down a bit).
And thank you for letting me help coach at the 5:00 pm WOD…great first time and everyone was pushing really hard!
August 30th, 2009 on 7:28 pm
Mike H…she is just upset that I didn’t come over the other night. I will let it slide.
August 30th, 2009 on 8:00 pm
Row 2000 meters
Run 1 mile
Time: 15:22
August 30th, 2009 on 8:05 pm
2k row
1 mile run
16:50
August 30th, 2009 on 8:27 pm
16 1/3 Rx’d (PR)
up 4 rounds from first Cindy 2/16/09
August 30th, 2009 on 8:31 pm
Emma
I did the rowing/running workout! Not well, but I did it.
August 30th, 2009 on 8:34 pm
Emma-the row slowed you down a bit. Sucks to be the skinny one, KASSI WINS THIS ROUND!
16:11 rx’d
Ryan P: I already ordered a pair in three colors. I figure I’ll save a whole bunch of money because I won’t have to step foot in a gym again! Economical AND a miracle workout product, how could I resist?!
August 30th, 2009 on 9:01 pm
Thanks for the tip Ryan. Will be starting that tom am i guess.
Also thanks to whoever recommended Volkswerks in Falls Church, they were good to deal with(not cheap though).
August 30th, 2009 on 9:23 pm
Steven S: Nice Cindy. Impressive!
August 30th, 2009 on 11:14 pm
13 2/3 rounds.
That’s fewer rounds than last time I did Cindy (15). But, I did more real pushups than last time, and I didn’t have to resort to the green band for pullups. Used thin red band, and then blue. Woohoo!
August 31st, 2009 on 11:03 am
13 rounds RX’d. A substantial drop from last time doing Cindy (16 or 17 rounds). My excuses are a weekend of poor eating and the fact that I did the WOD in the park which was far less motivating than the box.
September 1st, 2009 on 6:03 am
11 1/3 rounds
red band pull-ups