Tuesday 090127
5 Rounds of:
1 minute Row
1 minute DB thrusters, 35/25lbs
3 minutes rest
Post total number of calories and repetitions for each round to comments.
70 comments for this entry:
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January 27th, 2009 on 12:23 am
Happy Birthday Sharon!
Let the sagging accelerate.
And a belated birthday to Jamey.
May you remember your next.
January 27th, 2009 on 6:01 am
Happy Birthday Sharon!
January 27th, 2009 on 6:38 am
used 30# Db’s
rd 1: 18 cal. & 15 thrusters
rd 2: 20 & 13
rd 3: 18 & 13
rd 4: 18 & 13
rd 5: 19 & 13
Total = 160
January 27th, 2009 on 7:38 am
happy birthday sharon!
WOD – 169 as RX’d. For all future wods, if someone sees me put down the weights with 5 seconds to go each set(or 20 seconds for that matter), yell at me and make me do one more even if it doesn’t count. I need to move past the “i’m tired” phase if I am not going to completely embarass myself at the games.
January 27th, 2009 on 7:59 am
Oh so that’s what you were doing Rich…count on me!
January 27th, 2009 on 8:09 am
Perfect! I am sure you can think of.a few names to call me for motivation.
January 27th, 2009 on 9:08 am
I don’t like doing “shoulder workouts,” I feel left out
1 minute box jumps while blind
1 minute squats
3 minutes rest
53 (miscounted)
61
63
61
57
Thanks everyone for making fun of me for taping my broken glasses to my face.
January 27th, 2009 on 10:08 am
Happy Birthday Sheeeerrn!
I was looking forward to a rowing workout, but I’m not driving with all these crazy people on the road.
January 27th, 2009 on 10:13 am
Hapoy Birthday Sharon…enjoy your rest day.
January 27th, 2009 on 10:47 am
Thanks guys!
Siddharth, appreciate the thought. I woke up with my tits at my knees.
Paul, wish it was my rest day but I’ll be swinging by in the afternoon to enjoy this.
If anyone was planning to lavish me with gifts, feel free to leave them at Crossfit and I’ll pick them up tomorrow. If you hadn’t been planning on it…well now you have 24 hrs so get movin! Yay Birthdays!!!!
January 27th, 2009 on 10:49 am
I am trying to throw in some strength stuff that won’t burn me out or make me useless for the WOD. Today it was high bar back squats. Not too much volume and nice to get the feel of them back.
3×225, 3×245, 3×265, 3×265.
Doing high bar work REALLY helps me understand why we do low bar. I would feel stable but would almost fail on some fairly light weight. As I was struggling I would lean a little forward, feel my hamms engage, and stand up easily. And I wouldn’t lean forward enough to be even half as leaned forward as in a low bar. Still, the occassional high bar movement should keep your quads strong and probably assist in front squats and squat cleans since those are fairly quad dominant movements.
Looking forward to tonight. Goal is to break 200 reps, and I’m pretty bad at DB Thrusters, so we’ll see.
January 27th, 2009 on 10:50 am
Happy Birthday Sharon!
January 27th, 2009 on 11:21 am
Foundations WOD
5 Rounds
15 – SDHP 65#
15 – Wall Balls 16#
15 – Situps
9:34
January 27th, 2009 on 11:47 am
Aaron, I definitely agree you need to work both the high and low bar back squat. Although we can typically low-bar back squat heavier loads, they won’t do sh*t for your Olympic lifts so it’s good to work them both. However, it does suck when your max drops significantly when switching to high-bar.
January 27th, 2009 on 12:02 pm
153 (25#) If this were golf, I’d be playing from the ladies tees. But given the incredible strength of the women in PCF that doesn’t bother me
January 27th, 2009 on 12:25 pm
144- Rx’d
January 27th, 2009 on 12:27 pm
Happy Birthday Sharon!
Emma: who knows, maybe you’ll start the next fashion trend- the duct tape (you did use duct tape, didn’t you?) look could be HOT!! (oh no…)
January 27th, 2009 on 12:29 pm
My 3 rep max high bar is about 40lbs lighter than my low bar.
January 27th, 2009 on 12:39 pm
http://www.youtube.com/watch?v=3BbqFjhmzpM&eurl=http://www.google.com/reader/view/?tab=my&feature=player_embedded
via CF One World…wow!
January 27th, 2009 on 12:51 pm
141 reps, as rx’d
The three minutes of rest seemed like a lot, but definitely allowed a consistent show on all five rounds (27, 29, 30, 28, 27). Those last DB thrusters were UGLY though.
January 27th, 2009 on 1:08 pm
This high-bar/low-bar talk is interesting. Next time we do back squats, somebody will have to show me the difference.
WOD: Scaled up to 40#, used a butt-ball. 172 Reps (30/36/36/34/36).
For two movements I usually hate, it wasn’t that bad.
Worked on sucking less at L-Hangs after.
January 27th, 2009 on 1:20 pm
Double Under vid:
http://www.againfaster.com/the-micd-instructor/2009/1/26/double-unders.html
January 27th, 2009 on 3:24 pm
If one cannot get to the WOD , is their an exercise one can do to replace the rowing?
January 27th, 2009 on 3:25 pm
30-28-24-24-23
Total: 129
As Rx’d
January 27th, 2009 on 3:35 pm
The typical sub for rowing is sumo deadlift high pull with 45lbs, though that will mean your scoring does not correlate to the everyone elses. Still, that would be a good workout.
If you don’t have access to a barbell, any cardio type workout would do. You could run for a minute for distance or calories, do burpees, double unders, db/kb swings, jumping pull-ups. Those would be my suggestions. Anything you can do that is whole body, large-ish ROM, and that you can do for a minute. Like I said, the scores won’t workout quite right, but the stimulus would be similar.
January 27th, 2009 on 3:59 pm
Thanks for the suggestions aaron.
January 27th, 2009 on 4:32 pm
This was a world of Birthday suck. Thanks for the support Curtis: 33, 31, 30, 28, 28 = 150. I had between 20-17 calories each row so really sucked hard at the thrusters. Enjoy kids!
January 27th, 2009 on 4:38 pm
146 rx’d
January 27th, 2009 on 4:42 pm
Sharon, I didn’t know that it was your B-day!
30-30-28-27-27 for 142.
The calories were always 15 or 16. I fell off on the thrusters.
January 27th, 2009 on 5:26 pm
I am breaking my vow to never write on the board to wish Sharron a Happy Birthday (since I won’t be making it in for this AMAZING workout … I’ll have to erg on my own). When are we celebrating (obviously so I can bring you lavish gifts)!?!
January 27th, 2009 on 5:41 pm
Looks like I’ll be perpetually behind the schedule here!
For Time
40 Pushups (knees)
5 Push Jerk, 115/85 lbs (scaled 40 lbs)
30 Pushups (knees)
10 Push Jerk, 115/85 lbs (scaled 40 lbs)
20 Pushups (knees)
15 Push Jerk, 115/85 lbs (scaled 40 lbs)
10 Pushups (knees)
20 Push Jerk,115/85 lbs (scaled 40 lbs),
10:46.
January 27th, 2009 on 5:42 pm
CUTE EMILEE!!!!!
You just proved you’re a Potomac CrossFit Board lurker*. Creep.
*Lurker – One who stalks the PCF board but never actually posts.
January 27th, 2009 on 5:42 pm
Happy birthday sharon!
Ian -
This is an excerpt from an article that I thought used excellent inductive reasoning:
“Why not Utah? Well, it isn’t just the big wins that each team had were more impressive (Utah’s wins over Oregon State, TCU, and Alabama don’t compare to Florida defeating Georgia, Alabama, Oklahoma, and Florida State or USC defeating Ohio State, Penn State, and Oregon) but the weekly difficulty of their respective schedules. See, I have no doubt that Utah could beat almost anyone on any given day. What I do doubt is that Utah could face a BCS conference schedule (outside of the Big East), deal with the subsequent injury attrition and avoid upsets by much better depth teams. Florida’s mid-level opponents were Vanderbilt, South Carolina, LSU, Miami and Kentucky, all bowl teams, while Utah’s mid-level opponents were Air Force, Colorado State, Wyoming, and UNLV. There really isn’t any comparison. Do you think that if Utah played Oklahoma, Texas Tech, Oklahoma State, Missouri, Kansas and Colorado like Texas did that they would have avoided a loss, much less two or three? I, for one, don’t.”
January 27th, 2009 on 5:43 pm
I know that all of you thought the football talk was over but football never ends.
January 27th, 2009 on 6:20 pm
Happy Bday Sharon
January 27th, 2009 on 6:42 pm
This was a great workout! And by great I mean I sucked at it (but after I finished I was glad I did it). I’m enjoying all the shoulders and thrusters workouts lately as I am horribly weak in that area and I need to improve.
30# dumbbells for the thrusters
33+32+34+31+31 = 161
Happy Birthday Sharon!
January 27th, 2009 on 7:09 pm
couldn’t make it in today so did my own:
5 rds for time:
5 dl – 135#
10 burpees
8:01
January 27th, 2009 on 7:15 pm
M/37/165: talk about a quad killer – as rx’d with 35# thrusters. This was my first WOD back in the box since foundations in September. It’s good to be back.
45+42+39+36+32 = 194
funny how I dropped by 3 each round except the end, where I dropped 4. Man, was I wiped out!
January 27th, 2009 on 7:26 pm
5 Rounds
1 minute row
1 minute DB thrusters #35
174 as Rx’d
40-36-33-33-32
I am still catching my breath 2 hours later.
January 27th, 2009 on 7:33 pm
5 Rounds
1 min row
1 min DB thrusters #20
3 min rest
Row-DBT
25-25
25-23
23-20
22-19
21-20
223 w/ 20# thrusters….should have done 30#, but had foundations in the a.m. and not sure how much was left in the tank
January 27th, 2009 on 7:39 pm
5 Rounds of:
1 minute Row
1 minute DB thrusters, 35/25lbs
3 minutes rest
141 (30, 30, 30, 23, 28)
My round 4 was cut short because there were some time issues. I lost about 10 seconds on the rower.
January 27th, 2009 on 7:40 pm
and that was as rx’d
January 27th, 2009 on 7:45 pm
Couldn’t make it in for my favorite workout today due to food poisoning. Will make this up soon.
January 27th, 2009 on 7:57 pm
That was a big bunch of suck. Luckily I love Sharon, or else I would totally boycott her bday from now on because of this WOD.
As rx’d: 173. If my rowing didnt suck so hard, I might have been better at this.
EFA. I miss you.
January 27th, 2009 on 8:16 pm
This workout was crazy. My strategy to go balls to the wall in the first round worked… kind of lol. I definitely fell off the cliff tho. Good times as always.
51-31-31-21-31. I was all over the place, lol
Total- 165.
January 27th, 2009 on 8:19 pm
159 w/20#
January 27th, 2009 on 8:20 pm
5 Rounds
1 minute row
1 minute DB thrusters #35- 1st round, #25- 2,3,4,5
162
36,35,31,32,28
January 27th, 2009 on 8:23 pm
Double fistfuls of suck but this was fun in a sick way.
169 with #30 for first round and dropped to #25 for remaining 4 rounds. Got 28 cals rowing first round and couldn’t break 25 after that.
January 27th, 2009 on 8:40 pm
39/38/38/36/31 as RX’d
182 total
January 27th, 2009 on 8:41 pm
Best B-day present ever…all the PCF birthday wishes
Thanks guys. I think there will be belated b-day drinking on Friday or Saturday and y’all are invited. I will send details once I know them!
January 27th, 2009 on 8:46 pm
20#
35-32-30-30-31 = 158
2 hours later i’m feeling great, but this was killer!
January 27th, 2009 on 8:47 pm
182 with #35 KB’s.
The KB’s were a good challenge today. They definitely make thrusters a little more interesting.
Great effort today guys. I saw a lot of high numbers on the board!
January 27th, 2009 on 8:55 pm
5 Rounds of:
1 minute Row
1 minute DB thrusters, 35 lbs
3 minutes rest
167 (39, 33, 32, 32, 31) as rx’d
January 27th, 2009 on 9:01 pm
175 as R’xd (40,35,33,33,34)
Brian,
Thanks for the pointers on the rowing yesterday.
January 27th, 2009 on 9:03 pm
Anybody break 200?
January 27th, 2009 on 9:11 pm
32/35/32/30/29 = 158 (30lb db’s)
This was tougher then I thought it would be, however I like any workout with rowing, seeing how it’s one of the few xfit exercises where being tall and lanky is an inherent advantage.
January 27th, 2009 on 9:15 pm
Rich- a handful of people did break 200 as RX’d. Not me though.
40, 40, 39, 33, 33 as RX’d: 185
In the interest of full disclosure, I have no magical source of birthdates, just Facebook. So for those of you called out in Jan (Chad, Sharon and Jamey- sorry if any were missed), we’ll try to do better in Feb.
We have some good ones coming up- the first is a week from today.
January 27th, 2009 on 9:28 pm
3 minutes never seemed so quick.
46, 40, 36, 31, 31 as Rx’d: 184
January 27th, 2009 on 9:43 pm
Great work to everyone tonight (including my foundations guys). That WOD was tough . . . even to watch.
I did Tabata 185# deadlifts (around 60), pushups (some elevated – around 60 – pathetic, I know), and chest to bar pullups (Mid 30s) . . . for anyone that hasn’t given the chest to bar a go yet that is going to the qualifiers – recommend you get on that horse – good times.
P.S. Still suck at push ups. My SHAPE membership is in no danger.
January 27th, 2009 on 10:36 pm
39,36,33,32,27 = 167
January 27th, 2009 on 10:37 pm
5 Rounds of:
1 minute Row
1 minute DB thrusters (scaled 25# DBs)
3 minutes rest
174 (36, 35, 35, 33, 35)
I chose 25# DBs only because the last time I did DB thrusters, I sucked at them. I did feel better about it today (even though my stomach was queasy for some reason), so hopefully that’s an indication that I’m improving and getting stronger.
January 27th, 2009 on 10:47 pm
rd 1: 25/16 – 41
rd 2: 22/11 – 33
rd 3: 20/14 – 34
rd 4: 18/14 – 32
rd 5: 19/15 – 34
Total = 160
as rx’d
Since I went through Jen’s Kettlebell seminar on Sunday I used 35lbs kettlebells.
January 27th, 2009 on 10:47 pm
Total 174
January 27th, 2009 on 10:48 pm
154 Rx’d
(40,32,27,28,27)
January 27th, 2009 on 10:50 pm
I was surprised at the steep decline starting in round 4.
46-43-41-37-33 = 202
I probably could have gotten about 2 more reps in round 5. I originally wanted to keep each round over 40. Rows were between 27 and 23 calories.
January 27th, 2009 on 11:20 pm
148, 15# DBs
January 28th, 2009 on 9:16 am
165 as RX’d
January 28th, 2009 on 10:33 am
34-32-32-33-32=163
(scaled: 10 lb. DBs for the thrusters)
Thanks, Larry and Vaughn, for helping me squeeze out those last two thrusters, at the end. I appreciated the encouragement!
January 28th, 2009 on 7:51 pm
194 Rx’d.
Jon and Aaron – wow, those numbers are amazing.
Thrusters killed me.
January 28th, 2009 on 10:30 pm
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