Thursday 090205
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5 Rounds of:
1 minute row
1 minute Double Unders
2 minutes rest
Post calories and reps to comments.
Marrow Tastes Good.
Succesful Hunter Gatherers.
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Photos
February 4th, 2009 on 8:03 pm
Since I was late for Vaughn and going to be living in airports for the next 12 hours, happy birthday Drew!
For clarification, this is Drunk Drew, not any of our sober ones…
February 4th, 2009 on 8:54 pm
Out in beautiful Dayton OH this week where the temp has yet to get out of the teens so definitely missing the box.
Made up Hotel WOD
Run 2 miles 15:45
Partial Angie (no pull-up bar available)
100 push-ups
100 sit-ups (clearly on abmat available)
100 squats
12 min or so
Hard to get motivated without the group support/competition
See you all Friday.
February 4th, 2009 on 9:07 pm
What a great picture! Whomever took that must be an amazing athlete with creative and innovative photographic talent.
February 4th, 2009 on 9:11 pm
I’m going to sub by doing one minute of sprinting (somehow) and one minute of tuck jumps. Does that sound good? I can run a little less than 400 m each time or run until my watch says 30 seconds and then turn back? What do you think oh wise coaches???
February 4th, 2009 on 10:38 pm
Well we’re definitely going for a Monostructural-only WOD here, so sprinting would be the ideal. However, doing that in the box will be tough, so bundle up
February 5th, 2009 on 8:22 am
Yesterday did the Front Range CF WOD. Altitude is no joke.
5 rounds for time of:
10 hang power cleans, 135 lbs
200 meter run
7:25
Can’t wait to be back at PCF this Saturday.
February 5th, 2009 on 8:39 am
row: 25, 24, 25, 24, 28 = 126
jump: 16, 27, 27, 30, 21 = 121
total: 247 as rx’d
February 5th, 2009 on 8:42 am
row: 13, 13, 13, 12, 14 = 65
jump (single unders): 70, 81, 89, 78, 93 = 411/3 = 137
total: 202
February 5th, 2009 on 8:47 am
To go balls to the wall in the first round, or not to go balls to the wall in the first round… that is the question.
February 5th, 2009 on 9:13 am
Larry, how about you do something inbetween. Maybe insteadof 38 calories you go for 30 and see if you can stay in the 20′s.
Good job this morning folks and great job to 630 Foundations for graduating. Sorry for the technical musical difficulties, but it just made you focus more. Can’t wait to see you all at the WODs and feel free to contact me anytime.
February 5th, 2009 on 9:26 am
I will bundle up. And box jumps instead of tuck jumps sounds more fun?
February 5th, 2009 on 9:38 am
Is there a sober Drew?
February 5th, 2009 on 9:42 am
6:30am Foundations Graduation WOD
Fight Gone Bad 3 rds, 239 reps as Rx’d
Wall ball form was bad, but this whole thing was fun
February 5th, 2009 on 9:58 am
Foundations Graudation
Fight Gone Bad
246 as Rx’d – would have easily broke 300 if we had music…
I’m trying to find bodyweight WOD’s as I’ll be in a hotel room for the next week and british gyms leave a bit to be desired.
Anyone have the link Aaron mentioned that has 40 or so WODs?
February 5th, 2009 on 10:07 am
That sounds pretty good, Aaron.
Congrats 0630 people.
February 5th, 2009 on 10:37 am
Dave: Here are some travel WODs. I tried the 10 rounds of 100m sprints and it destroyed me for the next 3 days. It also introduced me to Pukie for the first (and only) time.
http://undergroundfitnessnky.com/?page_id=508
February 5th, 2009 on 10:44 am
http://www.potomaccrossfit.com/resources/bodyweight-wods.pdf
February 5th, 2009 on 11:09 am
Pics from last nights WOD:
http://picasaweb.google.com/potomaccrossfit/20090904WOD#
The photos get automatically posted on our website under the “Photos” section of the sidebar, so you can check back often for updates.
February 5th, 2009 on 1:42 pm
3 rnds of
10 x 85# dumbell alternating BP
5 x HSPU
10 x 36″ box jumps
12 x dead hang pull ups w/ legs stretched out
10 x 60# dumbell single leg DL
10 x 45 # Barbell single arm push press
10 x 75# single dumbell squat (dumbell resting on shoulder)
February 5th, 2009 on 2:43 pm
So, I just signed up for the Cherry Blossom Ten Miler. Who else is doing it?
February 5th, 2009 on 4:28 pm
I’m signed up for the Cherry Blossom 10M. Its a good race: nicer course than the Army 10M, and usually cooler weather too.
I haven’t been running except for the WOD’s for the last month or two, so I figure its time to get in a few longer runs before the race. My plan is to do a 9 mile trail run this weekend, but if it stays this cold, and the Saturday WOD looks fun, I may just cave and come to the box instead.
February 5th, 2009 on 5:27 pm
54 degrees on Saturday and 58 degrees on Sunday! This seems like it’d be a good weekend for us to head to the track….
February 5th, 2009 on 6:15 pm
5 Rounds of:
1 minute row
1 minute Double Unders subd single unders and divided by 3
2 minutes rest
140
February 5th, 2009 on 7:17 pm
I don’t remember the breakdown. I did 175 using the substitution for double unders of three single unders.
February 5th, 2009 on 7:20 pm
348 as rx’d.
February 5th, 2009 on 7:49 pm
340 as RX’D
February 5th, 2009 on 7:51 pm
289 as rx’d.
Happy to say I got a sub 1:30 500m Row. 1:28.5
February 5th, 2009 on 8:23 pm
I forgot my numbers, but I really liked this one. Next time I have to get at least one round at 80!
February 5th, 2009 on 8:42 pm
Row: 20,20,19,19,19
Double Unders: 5,6,8,6,6
Total: 128
Horrible at double unders!!!
February 5th, 2009 on 8:50 pm
One minute running
One minute box jumps
Could only count box jumps:
16-16-16-16-17
February 5th, 2009 on 8:54 pm
5 Rounds of:
1 minute row
1 minute Double Unders (Subed Tuck Jumps)
2 minutes rest
57-53-47-55-47 = 259
February 5th, 2009 on 9:02 pm
[...] M PCF WOD 090205 5 Rounds of: 1 minute row 1 minute Double Unders 2 minutes rest Post calories and reps to [...]
February 5th, 2009 on 9:02 pm
415
Notes: Didn’t get my individual rounds before I left.
February 5th, 2009 on 9:25 pm
Row: 14, 14, 14, 14, 14
Tuck Jumps: 31, 30, 31, 32, 33
My tuck jumps probably look like tuck “hops”. Ugly!
Total: 227
February 5th, 2009 on 9:50 pm
Foundations #4: Learned proper squat and dead lift. Been doing them wrong all these years.
February 5th, 2009 on 10:28 pm
This was a combination of probably my two worst exercises. Luckily, my rowing is improving and I managed to get between 18 and 20 cal each row. Sadly, that means my double unders blew since all my totals for rounds were between 33 and 38. Forgot to check my total, probably somewhere in the 170′s. Sigh.
February 5th, 2009 on 10:34 pm
409.
Brian cheated … But seriously, that zone seems to be paying off with your metcon. Let that be a lesson to you all.
February 5th, 2009 on 11:58 pm
191 as rx’d.
Dan’s form lesson got cals from 14 to 19-20 after the 1st round (thanks dan). But the DUs were subpar to say the least. I’m claiming it was distraction from the warm up fall off of (or into?) the 36″ box. Between that and yesterday’s rotator cuff trouble, I just hurt.
February 6th, 2009 on 1:05 am
5 Rounds of:
1 minute row
1 minute Double Unders (subbed tuck jumps after 1st round)
2 minutes rest
36 + 57 + 50 + 41 + 44 = 228
February 6th, 2009 on 6:11 am
5 Rounds of:
1 minute row
1 minute Double Unders
2 minutes rest,
Round 1) 14 cals, 16 double-unders
Round 2) 14, 10
Round 3) 13, 15
Round 4) 13, 13
Round 5) 13, 12.
February 6th, 2009 on 7:38 am
32
35
35
34
35
February 6th, 2009 on 8:45 am
5 Rounds of:
1 minute row
1 minute Double Unders
2 minutes rest,
Round 1) 15, 100
Round 2) 15, 113
Round 3) 15, 117
Round 4) 14, 100
Round 5) 13, 85.
Single unders
February 6th, 2009 on 9:02 am
35+40+46+49+44 = 214
I really do love the tuck jump!
And I really do need a rowing lesson…
February 6th, 2009 on 10:41 am
I also did front squats
3x110k, 110k, 115k
1x120k
1x125k
3x100k, 100k
February 6th, 2009 on 9:31 pm
328 as RXd with rows never more than 15 cals.
February 9th, 2009 on 5:47 pm
150 Burpees: 19:30