Thursday 090430
3 Rounds for time:
15 Deadlift, 185/135 lbs
15 Dumbell Push Press, 45/25 lbs
25 Double Unders
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3 Rounds for time:
15 Deadlift, 185/135 lbs
15 Dumbell Push Press, 45/25 lbs
25 Double Unders
Post time to comments.
April 29th, 2009 on 8:25 pm
Ha ha. My luck- I’ve been doing bodyweight stuff the last two days letting my back recover and was thinking to myself “better get back in the box on Thursday”… then I saw deadlifts! ha ha ha…
April 29th, 2009 on 10:24 pm
This WOD looks friggin’ awesome. Can’t. Wait.
April 30th, 2009 on 6:49 am
(x3): 15 deadlifts (125lbs), 15 dumbbell press (25 each hand), 25 doubleunders =11:34
April 30th, 2009 on 7:55 am
11:20
3 Rounds
225# DL
40# DBPP
30 Tuck Jumps
April 30th, 2009 on 8:09 am
6:47 with 225# DL
April 30th, 2009 on 8:29 am
15:28 as Rx’d
April 30th, 2009 on 8:38 am
MattB is one of our stealth members in that he’s not able to come in overly often. He was there at the games and turned in a gritty performance on the last day. His final WOD is divided into three parts, the last of which is below:
http://www.vimeo.com/4377000
If my recall is correct, this is one of the first times he’s ever done full snatches.
April 30th, 2009 on 8:54 am
Kristen – I hear you. Would you believe that I put this WOD together BEFORE we learned of the qualifiers workouts?! That said, its a little bit lighter, so the 135# should be cake for you after last weekend.
April 30th, 2009 on 9:04 am
I predict the DB push-press will eat my lunch. Good times.
For the three people who glance at my blog sometimes, there are a few changes and likely to be more. For now you can see everything at
http://unbreakablefittness.wordpress.com/
That address may change in the near future, but I’ll keep you updated.
April 30th, 2009 on 9:07 am
Siddharth – I know you are probably still uploading videos but any chance you can upload Brian and my final workout?
Thanks boss
April 30th, 2009 on 9:48 am
3 Rounds
DL
DBPP
Double Unders
7:53
Rx’d
April 30th, 2009 on 9:49 am
Brian and Rich’s Final WOD
http://www.vimeo.com/4412192
Sorry that it’s more Brian than Rich because people kept walking in front of Rich.
April 30th, 2009 on 9:56 am
I’ve finished uploading the pictures that Liz took during the qualifiers. A slideshow can be found here:
http://www.potomaccrossfit.com/getting-started/games/
Full resolution versions of the pictures can be downloaded here:
http://www.flickr.com/photos/ryanjpowell/sets/72157617412638144/
enjoy!
April 30th, 2009 on 10:01 am
10:23
DL Rx’d
35# Push Press
Double Unders, still have to alternate w/singles
Brian: “Stabilize the out of that mother ” aka the secret to stronger abs
April 30th, 2009 on 10:02 am
That didn’t post right, but you get the point…
April 30th, 2009 on 10:18 am
Thanks Siddharth…the footage was fine. I just wanted to see my time before beginning the dreaded final 9 CTB pull-ups from hell. Motivation time…
Over/Under on me watching this 10 more times today?
April 30th, 2009 on 10:34 am
Thanks RIch for shaming me into doing 225# today.
My time was either 8:05 (according to Brian) or 9:05 (according to me). Either way, DL could have been quicker and unbroken, but double unders continue to improve.
April 30th, 2009 on 10:39 am
So Day 1 of my CF Games Training starts today.
Tonight, as directed by Aaron, Brian, and Siddharth, I’ll be doing:
Max Rounds in 20 minutes:
Heavy Sandbag Carry around the block
Everytime I drop the bag or pass the gym 10 sandbag cleans.
—————
Also I like the WOD today as well. I really like DBs, as anyone who has done of my warmups can attest to.
April 30th, 2009 on 10:48 am
9:30 with 225# DL and 50# Push Press
April 30th, 2009 on 10:56 am
10:08
185# DL
30# PP
30 tuck jumps
I broke the DLs into groupings of 5, but I really wanted to do the Rx weight.
April 30th, 2009 on 11:20 am
Jon-
I feel a Rocky III…hmmm maybe Rocky IV montage comin’ on. Your choice.
April 30th, 2009 on 11:27 am
Did I read that right? Colleen showed up for Deadlifts?
Commenting on Matt B’s performance. There were a lot (like 20+) who did not make the cutoff on that last Regional WOD. So for Matt to get that thing done having barely EVER done a snatch is damn near amazing.
BTW, Kristin hadn’t seen “All Your Base, Are Belong to Us” either. Its lucky our relationship had a strong foundation before I found these things out.
I think the next PCF T-Shirt should somehow work in “All Your Base . . . “
April 30th, 2009 on 11:33 am
“All your Snatch are belong to us”
April 30th, 2009 on 12:27 pm
Siddarth,
Thanks for posting that vid … yes, other than Foundations, that was my first time doing the snatch. And boy did it show. Now I know why my lower back tightened up so bad: poor form/technique. I guess that’s what crossfit does for you though, right? It gives you a solid base from which you can do almost anything. This weekend really hammered home the need to develop solid technique on all the movements that we do.
From now on, I will be somewhere in the back of the box attempting to learn proper form for the many things I suck at.
April 30th, 2009 on 1:09 pm
[...] although they feel a lot better than yesterday. If I go in tomorrow I am going to do today’s WOD on the backend of Friday’s [...]
April 30th, 2009 on 1:28 pm
3x
135# DL
25# SPP
25 Double Unders
12:04
April 30th, 2009 on 1:29 pm
I am still patiently waiting for Brian’s fake out followed by technically sound pose running?!?!?!
April 30th, 2009 on 1:42 pm
The video Sally is referring to is perhaps the funniest one of the weekend…
April 30th, 2009 on 1:48 pm
My abs are blazed from Knees to Elbows…Just Ridiculi. Yes Ridiculi.
April 30th, 2009 on 1:49 pm
I like to get my ass kicked by a non-crossfitting person once in a while. This was my day at Globo gym.
I did the WOD 12:54 as Rx’d. My workout partner (same weight/height) did it 9:46 as Rx’d. Deadlifts at 3rnd made the difference. He was able to keep his pace from 1st and 2nd rounds where I had to break it up and rest in between reps.
On top of it, we did
15-12-9
135# chest press. 15 sec. rest in between rnds
3rnds of
95# 18 lunges at front rack position
18 dead hang pull ups.
3 rnds of
400m run 50 squats.
Ryan,
Great pitures.
April 30th, 2009 on 1:59 pm
3 Rounds for time:
15 Deadlift, 185lbs
15 Dumbell Push Press, 45lbs
25 Double Unders
9:20 as Rx’d
April 30th, 2009 on 2:17 pm
Guch, how many WODs did you do in one session man? youre crazy….
April 30th, 2009 on 2:57 pm
3 Rounds for time:
15 Deadlift, 185lbs
15 Dumbell Push Press, 40lbs
25 Double Unders
11:12
If i was able to do DU’s at all today. I would have been around 6 or 7 mins. I mean it was bad today, I bet Drew will do better than me on DU’s tonite. Thats how bad it was.
April 30th, 2009 on 3:15 pm
7:18, as rx’d.
Piss poor form on the deadlifts, but again I’d like to thank Eminem for the double under assistance.
April 30th, 2009 on 3:19 pm
damn…if Boston Mike had gotten out of the way of the camera the above picture would of been of a hot dude rowing like a champ…
sidenote, funny how double unders showed up on my rest day, amazing how that worked out…fing double unders
April 30th, 2009 on 3:21 pm
Rich,
Today’s WOD was tough. I gave 100%. Rested about 4 min. and did the chest press, which has nothing to do with deadlifts or the push press.
The lunges and the pull ups are exactly the reverse movement of the deadlifts and the shoulder presses that doesn’t require hip movement or lower back. ( My lower back was shot after the deadlifts. I have to say that I had a hard time keeping my core tight during the lunges. And running is running and squats are; you know…
Obiviously pace and intensity goes down as reps accumulate but I can mix and match movements pretty good to avoid/minimize muscle fatigue so I can keep on working out. I try to fit as much as I can into 50 min.
And I love any kind of chest press which we don’t do much in the box. Does that sound like a meathead?
April 30th, 2009 on 3:40 pm
Guch-
Let me know when your doing the AMRAP in 15 min 10 reps “Curls for Girls”, 10 rep cable crossovers, and 10 rep calf raises WOD…Its beach time…I gotta get ready for the beach…
April 30th, 2009 on 4:03 pm
Mike H,
If you are getting ready for the beach may I also suggest a 1 hour Ab class. Also I don’t think you need calve raises. Your calves are thicker than my quads dude.
April 30th, 2009 on 4:04 pm
so i guess tuck jumps are for all us losers that can’t do double unders?
April 30th, 2009 on 4:15 pm
Lindsey-
If you can do a single double under, either stick either it through the wod n(mixing singles and doubles), or scale down the number. Tuck jumps, while difficult, won’t make you better at double unders.
April 30th, 2009 on 4:16 pm
Two big announcements on the CF Games site. There will be one more chance to qualify and they are moving up the dates of the affiliate cup registration.
I wish I hadn’t just eaten that cupcake. My guess is getting an at large bid from throughout the national pool of competition will be harder than finishing in the top 6 of your region.
Check it out
http://games2009.crossfit.com/
April 30th, 2009 on 4:32 pm
Oh wow, this will be interesting. Welp, I got a camera and a nice shakey hand. What could go wrong?
April 30th, 2009 on 4:50 pm
Oh yah, siddharth, while we’re requesting videos, what about the one involving green shorts and rowing I was assured would be fantastic?
And the pose running is a neccessity.
April 30th, 2009 on 5:16 pm
I can’t wait to see a “bloopers reel” from the qualifiers….
Jon- It looks like you may have some company training for the Games (at least until the end of May but hopefully longer)
Now we just need to figure out how to get our support staff out to CA. I think Drea might be a little busy!!
April 30th, 2009 on 5:21 pm
6:33 with 225 pound deadlift
April 30th, 2009 on 5:46 pm
3 Rounds for time:
15 Deadlift, 95 lbs
15 Dumbell Push Press, 20 lbs
300 meter row
9:38
April 30th, 2009 on 6:00 pm
3 Rounds for time:
15 Deadlift, 185lbs
15 Dumbell Push Press, 40lbs
25 Double Unders
10:26
April 30th, 2009 on 6:14 pm
9:50 as RX’ed
I completely hate DUs
April 30th, 2009 on 6:20 pm
11:49. 185# deadlift and 35# dumbbells. Double unders need serious work.
April 30th, 2009 on 6:33 pm
7:21 rx’d
April 30th, 2009 on 7:10 pm
As rx’d: 8:02. F’in double unders.
Eventually, if I keep working on them they have to get better, right?!
April 30th, 2009 on 8:13 pm
8:38 as Rxd
First WOD with double unders I’ve ever done as Rxd. It was so nice to be able to string a bunch of them together. I only messed up on them a few times, it was really nice to fail at them because I was tired rather than because I hadn’t learned how to do them correctly.
The dumbbell push presses, on the other hand, were horrible.
Thanks to Jimmy, Lee, and DF Pete for the encouragement.
April 30th, 2009 on 8:23 pm
10:20
15 deadlift @ 225#
15 db push press @ 50#
25 double unders
April 30th, 2009 on 8:36 pm
3 Rounds
15 DL 135lbs
15 DBPP 20lbs
25 Double Unders
12:26
April 30th, 2009 on 8:57 pm
13:11
185# deadlift
45# push press
Double unders took a while, but I managed to get them all.
April 30th, 2009 on 9:00 pm
Belated thanks for the belated happy birthday!
3 Rounds
15 DL 185 lbs
15 PP 30 lb DBs
A few DUs first round, switched to 30 tuck jumps so I wasn’t there until 10:00
13:30
April 30th, 2009 on 9:01 pm
That post came out looking funny. My time was 13:30.
April 30th, 2009 on 9:13 pm
12:25 as Rx’d
The effing double-unders TRAPPED me. I’d string a whole bunch together and then get stuck, psych myself out and not be able to do ONE. Probably could have shaved 3 or 4 minutes off my time if it weren’t for that. My knee is still getting worked back into as well. But it sure is nice to do it as Rx’d!
April 30th, 2009 on 9:18 pm
8:23 as Rx’d.
Only did push press (25lbs) with my left because of the right shoulder.
Push press was definitely the hardest for me. Felt good with the deadlift and DU.
April 30th, 2009 on 9:21 pm
15 Deadlifts (125 lbs)
15 Push Press (25 lbs DB)
25 Double Unders
16:24
Slightly disappointed with my time but it was the first workout that I did double unders instead of tuck jumps. Still only did one or two at a time but I stuck it out.
April 30th, 2009 on 9:29 pm
125 # DL
20# db pp
A whole bunch of singles with some doubles mixed in.
11:02
Ok so I may have watched a lot of snatches last weekend but I am going need some pointers tomorrow.
April 30th, 2009 on 9:43 pm
you def kicked ass sally, super envious of your DU skills
April 30th, 2009 on 9:48 pm
12:36
3 Rounds
15- 185# Deadlift
15- 30# push press
30- tuck jumps
this will be my last workout not doing DUs!!!
April 30th, 2009 on 10:02 pm
I scaled up a little.
3 Rounds for time:
15 Deadlift, 225 lbs
15 Dumbell Push Press, 50 lbs
25 Double Unders
7:14
I’m not great at DB push-press and it showed. Had to break the last set into 3 sets of 5. Not a great workout for me, but I was tired. It gave me a chance to work on one thing I was bad at.
Then I did some sandbag cleans and runs with Jon at the park. Easier for me than for him since Siddharth and I split the workout in half and made Jon do the whole thing on his own.
April 30th, 2009 on 10:22 pm
9:03 rx’d
May 1st, 2009 on 1:23 am
9:19 rxd
May 1st, 2009 on 8:28 am
6:13 with 40lb dumbells.
May 1st, 2009 on 9:11 am
9:33, 165# DL, 35# DBs. DUs were alternating with singles but only counting doubles.
May 1st, 2009 on 9:16 am
Thanks jared, you too! You will get the hang of em!
May 5th, 2009 on 10:35 am
9:44
scaled 40 lb DBs and did 50 singles but tried to jump as high as I could on each one.