Thursday 090115
Jeff Tucker, of GSX Athletics, is coming to Potomac Crossfit on February 21st for the Crossfit Gymnastics Cert. If you want to take your training to the next level quickly, come on out and learn from the best.
Crossfit Gymnastics Videos.
Snatch
1-1-1-1-1-1-1
“Half Cindy”
Max Rounds in 10 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post loads and rounds to comments.
51 comments for this entry:
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Photos
January 14th, 2009 on 8:57 pm
Guess who’s on the cover of my photo album on facebook?!!?!?!?
January 14th, 2009 on 9:08 pm
let’s find out!
January 14th, 2009 on 9:10 pm
hahaha…talk to the hand!!!
January 15th, 2009 on 1:56 am
Hiya EFA!
Hope all is going well for you! You’ve probably noticed that we’ve pretty much cut out every running WOD since you’ve left…
January 15th, 2009 on 7:28 am
SNATCH: 95, 95, 100, 100, 105, 105, 105
“Half Cindy”: 8 rds +5 pull-ups
January 15th, 2009 on 7:43 am
snatch: 95, 125, 135, 145f, 145f
half cindy: 8 rounds (first 6rnds were chest-2-bar)
January 15th, 2009 on 8:23 am
snatch: 35, 35, 55, 55, 55 (improving form)
half cindy: 6 rounds (blue band; 4 rounds with knee push-ups)
January 15th, 2009 on 8:34 am
snatch: 35-55-55-55-60-60-60
half cindy: 9 rounds as rx’d
January 15th, 2009 on 8:35 am
that last entry for Brian was actually me, sorry!
snatch: 35-55-55-55-60-60-60
half cindy: 9 rounds as rx’d
January 15th, 2009 on 8:49 am
Snatch: 105(sloppy)/115/125/130/135(Fail)
Half Cindy: 11 Rounds (+2 Pullups), all chest-to-bar.
January 15th, 2009 on 9:01 am
For you folks that are planning on competing in the regional qualifier, highly recommend going Chest to Bar (CTB) on the pullups for mini-Cindy.
January 15th, 2009 on 9:01 am
I’m looking forward to trying this out with chest to bar pull-ups. I would normally shoot for 15 in 10 minutes, but I think I’ll be happy with 11 or 12. Or even 10 as long as I’m not breaking the pull-ups.
January 15th, 2009 on 9:09 am
Emma, I hope that you are not referring to me.
I mean seriously I already have to take on Ian, I don’t know if I can take down 2 people in one night.
Btw – To you people who work on the Hill or with the government (i.e. lobbyists, government relations advisors, etc.), are any of you going to the inauguration parties (and I don’t mean the big ones that Obama will stop by for 15 minutes)?
January 15th, 2009 on 9:35 am
I am talking about you and it’s actually a great picture so stop it.
I work on the Hill and will be going to something, but not sure what yet.
January 15th, 2009 on 10:39 am
Wow Eva good job! You must have those push-ups down now!
January 15th, 2009 on 11:06 am
There’s an exceptional presentation by Coach Glassman in today’s CrossFit journal:
“On January 6, 2009, Coach Greg Glassman was invited to give a presentation on CrossFit to over 100 future leaders of our nation’s military from the National War College at the National Defense University’s Baruch Hall.”
January 15th, 2009 on 12:38 pm
Sorry if this has already been posted but
http://www.concept2.co.uk/training/technique_video.php is a nice brief tutorial on using the erg. Who knows erging maybe in the regionals.
January 15th, 2009 on 12:46 pm
Rowing was part of the first games. 1000m, so more than just a little row. Of course that was followed by 150 pull-ups and 35 jerks at 135lbs, so people were probably begging to get back on the rower.
January 15th, 2009 on 1:44 pm
My lunch time globo gym WOD
Half Cindy: 12 Rounds as Rxd.
3 rnds of
6 x DL 245# 6 reps
2 laps x 24″ box push with 65# dumbell on top
8 x 36″ box jump
My “Cindy” PR was 17 rnds in 20 min. I felt like I could go over 20 easy this time.
7th straigh day with no rest.
Only thing I’ll be lifting tomorrow at the box will be my beer bottle.
January 15th, 2009 on 3:03 pm
Half Cindy
8 rounds complete
5 squats away from completing 9 rounds
used light tan band on pull ups.
January 15th, 2009 on 4:15 pm
snatch: 35-45-55-65-75-75-75
half cindy: 4 rounds and 2 pullups as rx’d
January 15th, 2009 on 4:52 pm
its freakin cold and the box is locked….let me in!
January 15th, 2009 on 5:02 pm
HAHAHAHHAHAAAHAHAHA!!!!!
That’s hilarious
January 15th, 2009 on 5:16 pm
Snatch 1-1-1-1-1-1-1
35-45-55-55-55-60-60
“Half Cindy”
10 minutes
5 Pull ups
10 Push ups
15 Squats
7 rounds rx’d
January 15th, 2009 on 5:29 pm
For any coaches tonight: I will be a few minutes late probably but cannot perform the SNATCH due to my shoulder so I will just continue warming up during that time.
Thanks!
January 15th, 2009 on 6:12 pm
65-85-95-105-115-125-135 (f)
11 rounds (chest-to-bar pull-ups)
January 15th, 2009 on 6:45 pm
35 – 35 – 35 – 35 – 35 – 35 – 35 (working on form)
9 rounds plus 5 pull up’s & 10 Pushup’s
PU w/green band
PU on the knee
January 15th, 2009 on 7:11 pm
75-105-125-135-140 (F)
5 Rounds of Half Cindy.
January 15th, 2009 on 7:28 pm
Today was a bit frustrating. Snatches suck!
35-35-35-35-35-35-35
And a bunch more with PVC
I am still figuring these things out.
“Half Cindy”
7 rounds + 5 pull-ups & 9 push-ups
Green band for pull-ups (next time I need to try the blue band)
January 15th, 2009 on 7:50 pm
Snatches – not worth mentioning…moving on.
Half Cindy – 10 rounds as rx’d
January 15th, 2009 on 7:53 pm
snatch: 65-95-115-125-125-135(f)-130
half cindy: 8 rounds as rx’d
I need to work on my “explosiveness” and not hanging out in the down position over-thinking what I am going to do.
January 15th, 2009 on 8:00 pm
Dave
5’11″/214/47
I’m beginning to despise snatches as much as deadlifts…
Snatch
75-95-95-105-115-95-95
“Half Cindy”
7 Rounds
Ugh!!!
January 15th, 2009 on 8:25 pm
I made it to #165. I think I have all the mechanics there, but I’ve got a little bit of a mental block when it comes to pulling myself under the bar. I think I could have gone a little heavier, but had to set up for “Cindy”
“Mini Cindy” – 6 rounds (CTB Pullups)
January 15th, 2009 on 8:48 pm
Stayed strong at 85#. I am fairly confident I can do more, but I havent practiced in a while and my form really needed a brush up. That, and I was too busy being scared of chest to bar pull ups to concentrate on the snatches.
Sooo..half cindy, as rx’d CF Games style..with chest to bar pull ups. 7 rounds. Amazing how much more exhausted the chest to bar pull ups make a person. It felt like I was crawling through my push ups after getting off the bar. Nonetheless, fairly pleased with the effort and the fact that I made it all the way through with chest to bar….so at least THAT won’t be the thing that kicks my ass at the regional qualifiers.
January 15th, 2009 on 9:03 pm
Snatch
Not worth mentioning
Half Cindy 11 rds + 5 pullups as rx’d
This was a big improvement for me, last time I did Cindy Rx’d I only did 14 rds
January 15th, 2009 on 9:14 pm
Snatch
65-95(F)-95(SLOPPY)-65-70-75-75
Mini Cindy
5 1/3 rounds as rx’d
Five rounds may not seem like much, but this is the first time I did it as prescribed. The last time I did Cindy (20 min) I only got 11 1/3 with jumping pullups. Needless to say, I’m pretty happy with my performance. Now I just need to work on improving my speed…
January 15th, 2009 on 9:17 pm
Haven’t done snatch in quite some time.
95-115-115-125-135-145(f)-145(f)
Half Cindy
11 2/3 rounds.
Did legit chest to bar pull-ups the whole time but had some suspect push-ups at the end. Luckily that means I keep my status as a SHAPE plank-holder. Dan, if you did this after the 7pm class, I expect to here you haven’t abandoned us in the SHAPE club.
January 15th, 2009 on 9:20 pm
Snatches…quite an exploratory effort…
65-65-65-85-85-85
Mini Cindy as RX’ed with CTB Pull Ups
10 rounds + pull ups
January 15th, 2009 on 9:41 pm
Mini Cindy:
8.5 Rounds as Rx’d (yay for real pull-ups!)
January 15th, 2009 on 9:51 pm
That’s 45 real pull-ups Emma! Great job.
January 15th, 2009 on 10:11 pm
I’m with Erin — snatches were frustrating. must work on form and not fearing weight overhead.
35-45-45-55(f)-55(f)-55(ugly)-45-45
“Half Cindy”
7 rounds + 5 pull-ups & 7 push-ups
Green band for pull-ups
Knee pushups
January 16th, 2009 on 12:01 am
First time on the snatch, could not convince myself to jump under that bar.
35-35-45-45-55(f)-55(f)-55(f)-55(f)-45-45
Half cindy:
7.5 rounds, thin tan band and knee pushups (also a quality SHAPE candidate)
I like this one, but my hands were ripped apart after only 35 pullups. Thanks for the hand care advice though erika!
January 16th, 2009 on 2:10 am
No squatting (and hence no snatching) for me, so I went with hang cleans. Got up to 185 before we ran outta time.
9 rounds of CTB Cindy with lunges instead of squats. SHAPE memeber representin’…
January 16th, 2009 on 4:42 am
105-105-115-115-125-125-130
still having a hard time getting into a full squat
9 rounds, 5 pullups, and 8 pushups all as rx’d
January 16th, 2009 on 7:31 am
35-35-55-65-65-70-75
7 rounds + 5 pull-ups (blue band/knees)
January 16th, 2009 on 7:37 am
Squat Clean
55-65-75-55-65-75-75
Need to work on this more…
WOD: 7 rounds
Tan band and regular push-ups.
January 16th, 2009 on 9:21 am
“Snatch”
Broke pinky-0-0-0-0-0-0-0
“Half Cindy”
50 squats while waiting for X-ray
[sheeesh- I need to toughen up! =)]
January 16th, 2009 on 1:39 pm
95-115-135(F)-135(F)- 135
9 Rounds of Half Cindy.
April 30th, 2009 on 8:02 pm
[...] Compare to 090115. [...]
May 1st, 2009 on 1:43 pm
Snatch
75-95-115-125(f)-115-125(f)-125
-went all the way down on squats for the failed 125s. didn’t go too far down on the last one and was able to complete the snatch.
“Half Cindy”
10 Rds as rx’d
-first time that I didn’t need a band to complete the pullups.
May 1st, 2009 on 1:44 pm
oops… wrong date.