Thursday 091105
0530/0630/0930/1200/1300/1700
AMRAP in 15 minutes of:
5 Squat Clean, 135/95 lbs
15 Situps
Post total number of rounds to comments.
1800
Push Jerk
5-5-3-3-1-1
1900
Double Under and Handstand Pushup skill work
64 comments for this entry:
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Photos
November 5th, 2009 on 8:56 am
THHEEEEEEEEEEEEEEEEEEEEEE YANKEES WIINNNNNNNNN!!!!!!!
November 5th, 2009 on 9:06 am
In reference to today’s picture – does the squat form look extremely suspect? I’m nearly parallel to the ground.
November 5th, 2009 on 9:14 am
Squat clean wod – 8 rnd’s @ 115
I definitely need to stay focused and keep my core tight when I catch the bar in the bottom of the front squat. When I did, it was way easier to stand back up.
November 5th, 2009 on 9:50 am
Twenty seven.
November 5th, 2009 on 9:59 am
Just to throw it out there…anyone see the dead, run over rat in the parking lot behind the gym? Can’t wait to do Death by 10 Meters again!
November 5th, 2009 on 10:04 am
Other than Guch, who was already suggested, does anyone know a good masseuse? I think I posted this question too late yesterday to get a real answer.
November 5th, 2009 on 10:08 am
The Teal Center in Arlington is great.
November 5th, 2009 on 10:17 am
8.5 rounds this morning.
Ok Sarah, sorry. Ben Pate is very good and he makes house calls: 724.312.3481.
November 5th, 2009 on 10:24 am
Really bummed I am missing 95lb squat cleans. BOOOO.
November 5th, 2009 on 10:37 am
Cheating Yanks…cough…I wonder if steroid tests will be in order…and even your boy Jeter will fail! haha
November 5th, 2009 on 10:48 am
I am going to be a push jerk pro by the end of the week! 6:00 cant come soon enough!
November 5th, 2009 on 10:52 am
Question:
If we did the push jerk WOD earlier this week, can we do split jerks for the 6 pm WOD?
November 5th, 2009 on 11:03 am
9 rounds at 115#
Probably should have done 7 rounds Rx’d – any thoughts, coaches?
November 5th, 2009 on 11:16 am
8 rounds @ 55#
happy to have finished with minimal form crumble. thanks for the help Seamus!
November 5th, 2009 on 11:16 am
If you did push jerks the other day we will discuss the best way to proceed at class this evening.
November 5th, 2009 on 11:19 am
8.5 rounds at 75 lbs
November 5th, 2009 on 11:21 am
Would anyone be interested in doing a mile time trail at Washington Lee on Sunday? I’m just curious after yesterday’s workout…
November 5th, 2009 on 11:21 am
9.5 rounds @ 70#
Got the shoes, thanks Justin!
November 5th, 2009 on 11:27 am
15.5 rounds RX
maybe I should have scaled up, but I was dead at the end. legs were hurting even on the situps.
November 5th, 2009 on 11:37 am
Sharon, I may be interested.
November 5th, 2009 on 11:57 am
Sharon, me too. Surprise, surprise.
I would also like to add that I really love this picture. Great work Susan!
November 5th, 2009 on 12:13 pm
Chad, I was so game for the C-ville thing you posted yesterday until I saw the date. Boo for them scheduling it on the weekend I get my L-1. Next time, they need to coordinate with me.
November 5th, 2009 on 12:25 pm
7.5 rounds Rx’d
November 5th, 2009 on 12:31 pm
Kassi, Glad to hear you’re going to the cert.
I’m not sure I’ll be able to go either, but I thought I’d throw it out there for everyone. If you missed it, go to yesterday’s comments.
November 5th, 2009 on 12:34 pm
12.5 rounds at 45#
I was still hurting after the SDHP early in the week, so I did this one super light. Actually really good for my form, I think cleans finally clicked. Thanks for all the help Curtis and Aviv!
Also, TEAL center is in fact AMAZING.
November 5th, 2009 on 12:51 pm
THANKSGIVING TURKEY TROT!
Hey guys and gals. I’m running in the Turkey Trot on Thanksgiving Day. It’s a 5k race in Centreville, Va. Let me know if you are interested. Would be a great, fun way to run another 5k, and then not feel guilty about stuffing your face and watching football for the entire day. Which is what I plan on doing!
November 5th, 2009 on 12:53 pm
8 rounds at 115.
November 5th, 2009 on 1:02 pm
DF Pete, will you not feel guilty because of all the calories you will be burning during the run?
November 5th, 2009 on 1:17 pm
Love the CALORIE comment Vaughn.
Might do the 5 mile run in Alexandria that day.
And I could care less about calories…more about how if you are ever going to stuff carbs down your face, the best time (not that there is a best time) is right after a WOD.
November 5th, 2009 on 1:27 pm
ARLINGTON TURKEY TROT
Another, local, option for a Thanksgiving day 5K is the Arlington Turkey Trot. It starts at Pershing Drive and Highland Street, less than a half mile south of PCF. Its a great course through the neighborhood, and ends in Lyon Park on Fillmore Street. Three years ago there were only about 300 people, this year they expect 2000.
More info on the race and registration in the link at my name.
November 5th, 2009 on 1:58 pm
I’ll be doing the Turkey Trot in Arlington, even though I hate having to ninja through crowds during a run.
Whateve, I’ll just pasta load on Wednesday and beat them all.
November 5th, 2009 on 2:28 pm
I’m in for the Arlington Turkey Trot too. Kassi, the ninja moves are the fun part!
November 5th, 2009 on 2:31 pm
Aaron, I definitely applaud your decision to give us an alternative option at 6:00. Thanks!
November 5th, 2009 on 2:50 pm
12.5 rounds at 65#
November 5th, 2009 on 2:55 pm
Ha – Aaron spoke of “discussing the best way to proceed” this evening, despite the fact that the other (better) half of the Mo-Jo clan will be teaching that class. Nonetheless, if you have no option but to come to the 6pm and just push jerked on Tues, come talk to me and we’ll get you squared away.
November 5th, 2009 on 2:56 pm
12 rounds.
Did the first 7 rounds at 65# and then dropped to 55#
November 5th, 2009 on 3:18 pm
The best way to not have to ninja in crowds during Turkey Trots is to be in the porta potties when the race starts. If you cross the start line 10 min late, you just have a nice run with a few friends. And you get to pass a lot of people and feel like you are even faster. Thats what my sister and I learned last year in Richmond…
November 5th, 2009 on 3:54 pm
Mel, come squat clean with me at 5!!
November 5th, 2009 on 4:00 pm
Is there a course required to get PCF after your name?
November 5th, 2009 on 4:12 pm
Rick,
Yes. You have to have a level one cert and a successful job interview with the gym
So in case you kind of serious about the question, people who PCF after their names are coaches.
November 5th, 2009 on 4:14 pm
DNF
8 rounds rx’d in about 9:30, then stopped
-back wasn’t feeling so hot
November 5th, 2009 on 4:26 pm
Jason, Paul,
Are you guys ok? No comments today?
November 5th, 2009 on 4:32 pm
Mike H.-
Are you going to the 5pm or will you be saving me a seat at the bar?
November 5th, 2009 on 4:58 pm
Props to the most recent Foundations class graduates! The Fight this morning went very badly. Well done
220
November 5th, 2009 on 5:01 pm
I wish I could Tes! Perhaps the amazing, beautiful, and awesome Erika will let me do the squat clean WOD at 6
November 5th, 2009 on 5:05 pm
After taking a year-long “break,” had my “second” first WOD today. Only used the women’s bar (35#) and (I think) I did 9.5 rounds. It was hard to count and I started the workout trying to do 15 squat cleans. Ooops.
Sore sacroiliac from the situps. Walking like a 110 year old today. Excited to be back! I know this will make next October’s marathon (in Athens!) much more bearable.
November 5th, 2009 on 5:27 pm
Kassi – I just signed up for the Arlington 5k, too. Now we can spend alllllll day together. LYL.
November 5th, 2009 on 5:38 pm
Kassi,
do you know how late we can register for the Arlington 5k? Not sure where I’m gonna be for the holiday yet!
November 5th, 2009 on 6:52 pm
AMRAP 15 Minutes
15 Squat Cleans @ 115
5 Abmat Situps
11 Rounds
November 5th, 2009 on 7:51 pm
Sharon, I’m in for the miler on Sunday. That 1st mile and I? We HATE each other.
I’m also running the Turkey Trot in Arlington. Sorry, DF Pete!
Melanie, there’s no deadline, but the price goes up for late regos. See the web link under my name for more info.
November 5th, 2009 on 8:11 pm
12 rounds at 65#
next time will go heavier but today heeded to jon’s advice to go lighter for the sake of form
November 5th, 2009 on 8:19 pm
9 rounds at 70#
November 5th, 2009 on 8:26 pm
9 rounds at 115#.
Great coaching Jon! I think I finally understand the proper clean technique. Plus the new WL shoes felt great. Justin, thanks for coordinating.
November 5th, 2009 on 8:32 pm
8.5 Rounds @ 105#
November 5th, 2009 on 9:30 pm
11.5 rnds as rx’d. Plus a 1 RM snatch PR at oly practice. Way to finish the week!
November 5th, 2009 on 9:30 pm
Push Jerk 185#.
November 5th, 2009 on 9:53 pm
Not sure how many rounds but was really working on form. Per Siddharth’s advice, started from the hang position and focused on letting go of the bar a little bit at the top and they started to feel a million times better. Still need a lot of practice though!
November 5th, 2009 on 10:42 pm
8 rounds at 65#
November 5th, 2009 on 11:23 pm
Lauren H-
I saved you a seat but you must have been scared and just went to the 5PM
November 5th, 2009 on 11:39 pm
11 rds RXd. tried widening my grip to 1.5 thumb widths… felt much slower and and weak. Going to give it a try for a bit to see if this one step back will truly send me two steps forward or if it’ll just make me slow and weak. :O) Thanks for the help tonight Jon and LROM ;o)
November 6th, 2009 on 2:06 am
12.5 subbing 135# deadlifts
November 6th, 2009 on 10:36 am
Kudos to Erika!!! Thank you so much. I FINALLY got under the bar and did some REAL, HONEST-TO-GOODNESS Push Jerks.
Dropped a ton of weight and concentrated on form and technique. There was an audible “click” when everything came together – even though my back was still toast from doing this two days ago.
I also have to thank the Academy, my mother, and Rick S.
85(10)-125(8)-125(8)
November 6th, 2009 on 11:31 am
8.5 rounds at 85#. It may have been 9.5 rounds but not sure.
Thanks to Erika, who rocks.
November 6th, 2009 on 12:54 pm
9rds
55#