Tuesday 081230
Deadlift
3-3-3
Rest
Complete as many rounds as possible in 10 minutes of:
10 Overhead squat, 95/65 lbs
5 Handstand push-ups
Post load and rounds to comments.
Compare to 081217.
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Photos
Deadlift
3-3-3
Rest
Complete as many rounds as possible in 10 minutes of:
10 Overhead squat, 95/65 lbs
5 Handstand push-ups
Post load and rounds to comments.
Compare to 081217.
December 29th, 2008 on 11:11 pm
What’s the substitution for handstand push-ups?
December 29th, 2008 on 11:38 pm
Kudos to anyone who looks that good post workout
Look forward to seeing y’all for this workout!
December 30th, 2008 on 7:42 am
AM Crew nice work. I’m so proud of those of you who used wise scaling. Remember the OHS is a very high end movement and it’s just not worth shorting yourself on getting it right. Sotts press with PVC and KB’s will give you big returns in getting stronger OHS.
As for the HSP. FULL ROM is way more important then getting on that damn wall and doing a 1/4 HSPU. Save that for skill work time. Get on a box a bumper or on bumpers and rings to work that Shoulder flexibility.
December 30th, 2008 on 7:47 am
Hey guys, I just got some press on the http://www.stumptuous.com/cms/displaysection.php?sid=6
and wanted to share it with you.
J
December 30th, 2008 on 8:04 am
28/m/5’4″/202
DL
405 x 3
425 x 3
455 x 3
AMRAP in 10 minutes:
10 OHS, 95#
5 Handstand push-ups
5 rounds (3 rounds HSPU to ab mat)
December 30th, 2008 on 8:07 am
Wow, Jen: never thought I’d see you “hammered”!
December 30th, 2008 on 8:16 am
VOTE FOR OUR NEW T-SHIRT SLOGAN HERE:
http://www.potomaccrossfit.com/getting-started/t-shirt-poll/
(Thanks Ryan)
Nice work to the evening folks yesterday.
December 30th, 2008 on 8:29 am
Missed today…spraned my ankle during yesterday’s WOD. Will be back tomorrow.
For those that don’t read the CrossFit main site message board, found this from Jen posted today in reference to the disucssion (2008 Retrospective:
Post your worst and/or best experiences of the year to comments.) I think it’s worth sharing.
“CF Gym Cert and getting to hang out with my Friends there!
Siting in our Box at 5am with the music roaring and watching all my early birds wonder in and toss down a killer WOD!
Some very personal things that I think will lead to a better me.
Being strong and getting stronger! Body mind and Soul!
Jen
Comment #104 – Posted by: jenPCF at December 30, 2008 2:22 AM
Being still new to PCF, Jen you, andthe entire PCF Coaching Team, are an inspiration!
To all the Coaches, thanks for the continued encouragement! I am looking forward to a fitter me in 2009!
December 30th, 2008 on 8:37 am
315 x 3
345 x 3
Failed at 365 (forgot to push into the floor)
315 x 3
10 OHS, scaled to 75#
5 Handstand push-ups (used the big box..forehead to floor)
6 rounds and 9 OHS
Once I remembered to activate my shoulders, I was able to focus more on performing a correct squat than holding the weight over my head. I guess the coaches were right after all. Who would of thought it? Thanks guys.
December 30th, 2008 on 8:46 am
DL 3-3-3: 205, 225, 235.
WOD: 5 rounds plus 5 OHS.
Used 65# from a rack, HSPU with feet on 20″ box.
December 30th, 2008 on 9:15 am
A little bit of motivation after all those Christmas cookies!!
http://www.crossfitnyc.org/CrossfitKitten.jpg
December 30th, 2008 on 9:35 am
Deadlifts – 205, 235, 255
WOD – 8 1/3 rounds (45# OHS, HSPU on box)
December 30th, 2008 on 9:35 am
Thanks DMC, that was sweet.
Not to brag to much but Crossfit NYC put my blog on there site again today. http://www.crossfitnyc.org/
How cool! Thanks NYC I know your watching!
December 30th, 2008 on 10:17 am
Hey all, I was supposed to be back today, but I’m not back until Friday. Looks like it’s a normal schedule again starting Friday. Am I reading that correct?
Happy New Year!
December 30th, 2008 on 10:18 am
Yep – Friday will be normal schedule.
December 30th, 2008 on 10:48 am
I will be making my triumphant return on Friday. Have been working out at CF Newport Beach with my mom and sister over the holidays.
Regarding new t-shirts, there are a couple that I had in mind based on quotes I have seen floating around.
“Everybody pities the weak; jealousy you have to earn.” Arnold Schwarzenegger
We should remember that one man is much the same as another, and that he is best who is trained in the severest school– Thucydides
And my personal favortie, that I think we could adapt a little…
“I train every day of my life as they have never trained a day in theirs.” Alexander Karelin (Russian wrestler who went six years without giving up a point)
December 30th, 2008 on 11:21 am
The first choice on the survey “It hurts, it makes you stronger” sounds quite a bit like the Marine saying “Pain is weakness leaving the body.” If you were going to go down that road I think the actual Marine saying sounds better.
December 30th, 2008 on 11:22 am
After laughing my a$$ off at Ellise’s motivational posting, I vote for “Think of the Kittens”
December 30th, 2008 on 11:52 am
“Think of the Kittens”. Ha ha ha…
My favorite quote (from a certified badass):
If you’re going through hell, keep going.
- Winston Churchill
Seems appropriate for Crossfit (Badger comes to mind).
Today is the last of my Globo Gym workouts (Fran). I’ll hopefully be back in the box on Wednesday, but if not, then Friday. Have to work off all the carbs I ate during the past week…
December 30th, 2008 on 12:15 pm
no deadlift due to sore back from AC/DC.
Complete as many rounds as possible in 10 minutes of:
10 Overhead squat, 95 lbs
5 Handstand push-ups
5 Rounds as rx’d
December 30th, 2008 on 12:37 pm
I kind of like that Winston Churchill one . . . anyone else?
December 30th, 2008 on 12:46 pm
1 more t shirt idea (which i will inevitably shoot down anyways)
“Ceiling Cat is Watching You Do Crossfit”
December 30th, 2008 on 12:58 pm
Deadlifts – 205, 235, 235
AMRAP – 7 rds ((5×45# OHS, 2×65# OHS),5x Ring Push Ups on Box)
December 30th, 2008 on 1:22 pm
Here’s an adaptation of a quote I read:
CrossFit: a series of strenuous exercises which help convert fats, sugars, and starches into aches, pains, and cramps.
A little long, but may be worthy.
December 30th, 2008 on 1:35 pm
…and one more:
“At Globo Gym we understand that ‘ugliness’ and ‘fatness’ are genetic disorders, much like baldness or necrophilia, and it’s only your fault if you don’t hate yourself enough to do something about it.” White Goodman
December 30th, 2008 on 1:52 pm
Throwing three possibles out there -
“Your gym: Dumbell curls in front of a mirror.
PCF: Burpee pullups while shotgunning beer.”
“Go through hell. Post time to comments.”
“Look good naked. 3..2..1.. GO.”
December 30th, 2008 on 2:14 pm
At Lifetime Fitness in Plano, Texas:
“Fran”
21-15-9
95# Thrusters
Pullups
Did it as Rx’d for the first time (yay!)…in 11:58 (crap). Definite room for improvement.
December 30th, 2008 on 2:29 pm
My recommendations:
PCF: It hurts so good.
I did 9,423 squats, and I still had to pay for this t-shirt.
PCF: Helping control the obesity epidemic since August, 2008. (or whenever you guys opened).
PCF: Do not underestimate our awesomeness.
December 30th, 2008 on 3:06 pm
My recommendation:
“Let there be rest…this Crossfit s$!t is hard.”
– Overheard by God on the 7th day
Top DC attractions (not necessarily in any order):
1. White House
2. Washington Monument
3. PCF
Crossfit: Everything you’re not doing
December 30th, 2008 on 4:13 pm
My recommendation:
-Fran is my bitch.
December 30th, 2008 on 5:10 pm
My favorites so far are
1) World Domination..post time to comments
2) Crossfit: Everything you’re not doing
3) Look good naked. 3..2..1.. GO.
How about…
“I got fucked by Cindy, Angie, Fran and Grace..sadly, Michael and Murph got in on the action too.”
December 30th, 2008 on 5:16 pm
because the creative juices are flowing..
“Get fucked by Cindy. Post time to comments.”
December 30th, 2008 on 5:46 pm
280, 315, 335
OHS scaled to 75 pounds/hand stand pushups as RXD
4 rounds
December 30th, 2008 on 6:14 pm
DL 3×3: 195, 205, 210
The OHS hurt too bad so I focused on the hand stand pushups and got in decent practice on those thanks to Jimmy.
December 30th, 2008 on 6:24 pm
Deadlift
3-3-3
145-155-165
Complete as many rounds as possible in 10 minutes of:
10 OHS (12# bar – should have gone heavier)
5 HSPU (knees on box)
10 rounds
December 30th, 2008 on 6:39 pm
DL: 235, 255, 265 (F)
OHS & Handstand pushups
2 rounds as rx’d
+9 OHS
December 30th, 2008 on 7:18 pm
Deadlift 3-3-3
125-145-175
WOD: 45# bar and HSPU with knees on box:
7 rounds
December 30th, 2008 on 8:18 pm
Deadlift 3-3-3
155-175-180
10 OH Squats 35# bar
5 HSPU – first two sets with box, rest with 2 45# plates
6 rounds plus 10 OHS
December 30th, 2008 on 8:30 pm
Backsquat: (kept it light)
105-115-125
10 Frontsquats – 75#
10 pull-ups – Super thin tan band….seriously, I’m just going to stop using a band by next week.
5 Rounds
December 30th, 2008 on 8:37 pm
I did yesterday’s WOD today: 22:24
Aaron – quick question for you, when or if you do interval training for running, how do you break it up? Would you do 1 minute hard, 1 minute rest or 1 minute hard, 30 second rest?
December 30th, 2008 on 8:46 pm
I liked these 3
1. If you’re going through hell, keep going.
2. I did 9,423 squats, and I still had to pay for this t-shirt
3.Go through hell. Post time to comments
December 30th, 2008 on 8:57 pm
Btw – I’d let to reiterate sharon’s point of getting tanks/whife beaters for the ladies and I mean strictly for the ladies. Guys in tanks…no thank you.
December 30th, 2008 on 9:02 pm
Deadlift 3-3-3
215-215-215
AMRAP in 10 minutes:
10 OHS, (Scaled 65lbs)
5 Handstand push-ups (Scaled on the box)
2 mile run home aftwards due to car being towed with cell phone and wallet in it. (14:47)
December 30th, 2008 on 9:42 pm
Deadlift: 315 – 365 – 375(failed miserably)
I shot my load on the second set and wanted to save a little for the metcon.
made it to 5 rounds plus a few squats at #95. I originally planned on using the bands for the HSPUs, but wasn’t coordinated enough, so I used the tall box instead. This workout was way harder than it looked. I thought I was going to breeze through the squats and I was sadly mistaken. Great Job today everyone! I’m jealous of Ian’s Deadlift.
December 30th, 2008 on 10:18 pm
DL 3×3: 215-220-225. My DL have felt a little off lately. I need to rectify this.
WOD: 65# OHS and handstand push ups off the tall box: 6 rounds and 5 OHS. Yes, Dan, those last 5 OHS were important to mention.
December 30th, 2008 on 10:24 pm
Given my recent lower back failures, I changed things up a little. Did some KB swings and hip extensions to warm up. Did Front Squats instead of DL. I really haven’t done those in a while and it showed.
Front Squat
3×225, 3×245, 3×245
WOD
AMRAP in 10 minutes:
10 OHS (95lbs)
5 Handstand push-ups
2 Rounds RXd
5 Rounds high box HSPU
December 30th, 2008 on 10:27 pm
DL: 3-3-3 225-305-315(1 rep only)
AMRAP in 10 minutes:
10 OHS, (Scaled 75 lbs)
5 Handstand push-ups (1.5 rds rx’d; remainder on the tall box)
4 rounds
My OHS squat form leaves much to be said. Definitely need to work on my shoulder flexibility. Oh, how I love when Crossfit is humbling.
December 30th, 2008 on 10:27 pm
OK, that last post was me. But I was going to post again anyway.
Neda, the length of time between intervals depends on the stimulus you are trying to get. The basic rule of thumb is to rest as long as the interval takes you.
I have a much longer answer to this, but I’ll type that one up another time.
December 30th, 2008 on 11:37 pm
Deadlift 3-3-3
135-145-150
10 OH Squats 45# bar
5 HSPU with small box and 2 45# plates
6 rounds
December 31st, 2008 on 12:00 am
DL
295 x 3
345 x 3
355 x 3 (pr)
AMRAP in 10 minutes:
10 OHS, 95lbs
5 Handstand push-ups (blue band assist)
4 rounds
December 31st, 2008 on 7:05 am
DL 205,225,255
10 OHS 65#
5 HSPU Blue Band “harness”
2 rounds doing HSPU another 2 rounds elevated PU. I didn’t think my shoulders would fail that quickly.
December 31st, 2008 on 9:49 am
Deadlift 3-3-3:
132-132-142.
Was happy with this, especially considering how stiff my back has been the last couple of days.
As many rounds as possible in 10 minutes of:
10 OH squats
5 HSPU
5 rounds
OH squats: no weight, 32 pound bar
HSPU: scale-3 rounds tall box, 2 rounds short box.
December 31st, 2008 on 10:10 am
DL: 235, 255, 275
OHS & Handstand pushups
4 rounds
I had trouble keeping lumbar curve on the last set of dead lifts and i had no active shoulders at all on the OHS. Need to work on those.
December 31st, 2008 on 10:11 am
woops….DL is 335, 355, 375
December 31st, 2008 on 10:17 am
255, 275, 285
4 rounds with OHS @ 45# (lame) and HSPU with 1 abmat
December 31st, 2008 on 10:50 am
wups, have to repost my results – 100 pounds off on my deadlifts
DL: 335, 355, 365 (F)
OHS & Handstand pushups
2 rounds as rx’d
+9 OHS
December 31st, 2008 on 4:01 pm
4 rounds of
400 meter run
50 squats
16 Minutes
December 31st, 2008 on 11:20 pm
Just did the deadlifts. I actually did this on the following day after the body weight fran workout.
225, 245, 255
January 3rd, 2009 on 8:47 am
DL; 210 (2), 175 (3 x 2) 165 (3)
7 rounds 45# ohs, handstand pushups on small box
January 12th, 2009 on 8:01 pm
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