Sunday 091206
1000/1700
20-15-10-5 reps for time of:
Ring Dips
Sumo Deadlift High Pulls, 75/55 lbs
Double Unders
Post time to comments.
1100/1800
“Hey Boo Boo!” (Half of the “Bear Complex”)
3 Rounds for max loads of:
5 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
The bar cannot touch the ground at any time until the round is completed (not even to re-grip). Break up or combine movements in any way to meet the following: the clean starts at the ground and finishes standing at full hip extension, all squats are below parallel and the presses are finished in a locked out position overhead. There is no time component to this so you can rest at any time, anywhere except with the bar on the ground. Use the first round as a “warmup”, the second as a heavy load and the third as a max load for this WOD. Post loads to comments.
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To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.Operation Phoenix
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion.
December 5th, 2009 on 8:02 pm
I posted the pictures from the fundraiser. They are found under the photo section. I loaded the best 250 out of the 800 pictures taken.
Great job everyone.
December 5th, 2009 on 11:24 pm
I posted this on yesterday’s blog, but just in case no one is looking back, I wanted to make sure you all know how much I appreciate everyone’s hard work yesterday….
Guys – thanks for coming out today to support a great cause. You all did me (us) proud by showing up despite less than stellar conditions to rock this WOD and donate some money to help the Ft Hood victims. Reason 9,507 why PCF rocks. I’ll let you know how much we raised as soon as I finish the final count, but I can say we definitely surpassed my goal. I’m proud of all the performances today and thank you all for your support. BIG thanks to my volunteers and fellow coaches for the help and for keeping the trains running on time.
Good time today, guys. Thanks for everything.
December 6th, 2009 on 12:28 am
Wow. Amazing pics. Awesome work, guys. PCF rocks.
December 6th, 2009 on 8:30 am
I agree. Awesome pictures!
Nicole B – Can you email me at sophie dot luxmoore at gmail.com? Thanks
December 6th, 2009 on 9:10 am
OK, fess up. Who has the cute kid with the pink hat picking up the kettlebell in the phoots? Soo. Cute.
December 6th, 2009 on 10:08 am
pics were hilarious…the agony on some people’s faces (ahem *cough me cough me*) were ridiculous
December 6th, 2009 on 11:28 am
9:50 blue band, no du’s
December 6th, 2009 on 11:36 am
20-15-10-5 reps for time of:
Ring Dips
Sumo Deadlift High Pulls, 75 lbs
Double Unders
6:39
December 6th, 2009 on 11:38 am
For anyone who participated in the fundraiser and does not see their photos in the album. Email me at nebedard at gmail dot com. Let me know what heat you were in and a description of clothes etc. If I have photos I will email them to you.
Today’s WOD- 10am
6:08 thin black band on Ring Dips, still working on DU’s and 55 lbs on SDHP.
December 6th, 2009 on 11:42 am
8:23 subbed box dips with feet elevated…otherwise, as RXd! (yay me!)
I am going to buy a Buddy Lee. My jumprope broke today (sorry, PCF!) and I borrowed the Buddy Lee that Mike was using and it made double unders seem like butter! And so it shall be. Going online to get my Buddy Lee – right now!
December 6th, 2009 on 11:42 am
1000 Class
20-15-10-5 reps for time of:
Ring Dips
Sumo Deadlift High Pulls, 75/55 lbs
Double Unders
Blue band plus black band ring dips
45# sumo deadlifts
Did 2x single unders
7:39
Ring dips were a bit easy–need to use just blue band next time (so excited about that)!
Great class today!
December 6th, 2009 on 12:23 pm
6:08 with 95lbs- i died after two weeks off-
and if things didn’t go downhill from there- I stopped at CVS for a few items when i saw a guy have a seizure and hit his head on the way down. I grabbed him and did what I was supposed to do (or at least what I think I am supposed to do). About a minute in to hold the gentleman, i could feel my hole body shaking…All I could think (even though it was only fifty reps) was fu%$&*g doubleunders!!!
December 6th, 2009 on 12:34 pm
Well, Mike, think how bad the DUs woulda been if you didn’t have your Buddy Lee!
You’re a hero.
) Hope the guy is ok.
December 6th, 2009 on 12:52 pm
Hey Boo-Boo!
55-65-75-85(3)
That was really fun!
What is the other half of the “bear complex”?
Have I ever told you folks about by grisly bear driven mis-adventures in ANWR?
December 6th, 2009 on 1:47 pm
20-15-10-5 reps for time of:
Ring Dips
Sumo Deadlift High Pulls, 75/55 lbs
Double Unders
9.08. Black band for half of first round, then blue band. The double unders consumed WAY too much time. gonna work on them.
December 6th, 2009 on 1:48 pm
7:49 Rx’d
Great photos Nicole!
December 6th, 2009 on 5:03 pm
Cindy,
The full Bear Complex is 5 rounds of 7 sets of everything. I just shortened it so people would come back :O) Just kidding!! I wanted people to be able to go a little heavier (hopefully) rather than hold back for 5 rounds. Cutting it in half (or a little more) is a good introduction for all levels. It’s a tough one!!
Tes
December 6th, 2009 on 7:05 pm
7:01 black band for 20 and then black/red
December 6th, 2009 on 7:15 pm
20-15-10-5 reps for time of:
Ring Dips
Sumo Deadlift High Pulls, 75 lbs
Double Unders
8:12 as Rx’d
December 6th, 2009 on 7:27 pm
20-15-10-5 reps for time of:
Ring Dips
Sumo Deadlift High Pulls, 75/55 lbs
Double Unders
9:34. Black band for 20 and a few of the 15. Then a blue band.
December 6th, 2009 on 8:11 pm
10:00 am WOD
9:39 with green band dips
I was really excited to be able to do the du’s as r’xd even if I had to do singles in between. I also probably need to scale up on the ring dips because I did the first set of 20 with only a slight break after 16. Great wod Tes!
December 6th, 2009 on 8:17 pm
7:25ish RX’d
December 6th, 2009 on 9:42 pm
Hey Boo Boo: 85-100(4)-100(3)
Grip was the limiting factor on this.
December 6th, 2009 on 10:34 pm
9:48 rx’d
December 7th, 2009 on 7:39 am
Hey Boo Boo– 55-65-75. Love the bear.
December 7th, 2009 on 9:11 am
65-80 on Hey Boo Boo (didn’t start 3rd set because shoulder was tweaking out). Should have just rested & rolled out after Saturday!
December 7th, 2009 on 1:58 pm
9:05 rx’d