I will be having my promotion ceremony to the rank of Lt Col on Wed, 1 Apr. I consider PCF’ers to be friends so this invite goes out to all. If you do plan on showing up for a drink on me, please rsvp (via the link below) so I know how much food to get. Traditionally you are supposed to put the amount of your first pay raise on the bar and I also believe in a little bit of tradition. Details are in the invite: https://einvitations.afit.edu/Heyer/
Ok, so last minute picture change due to last minute intel. Even though she didn’t follow the rules, ney, flaunted the rules by not adding PCF as a friend on Facebook, we found out that Emilee’s birthday is on Tuesday!
So happy birthday Emilee!
Jen, please feel free to change the WOD to 10K Row
Previous recorded PR was 285#. Its amazing what happens when you use the correct form. Thanks to Aaron for shitting on me over the last four months regarding my poor form (knees tend to collapse inward during the rising portion of the squat)
Then finished off with 44 jump squats (in one minute)and 58 pushups (tabata)
Backsquats: 85-105-125-125-125-125
Might have been able to go a little higher, but was trying to keep my form from falling apart. Thanks for the tips Aaron.
jumping squats: 25
Tabata pushups: hahaha, I have no idea how many. This was tough.
For those of you that are zoning/paleoing, here’s some really quick and good carb recipes:
Bake Sweet Potato Slices
Ingredients
3 Sweet Potatoes
Olive Oil Spray
Salt and Pepper
Seasoning of Choice
Directions
Preheat oven to 375. Clean and slice Sweet Potatoes (with the skin on) into 1/4″ slices. Lay aluminum foil on a cookie sheet, spray foil with olive oil. Place slices on foil, spray top of Sweet Potatoes. Add salt, pepper, and seasoning of choice on to the potatoes.
Cook for 25-30 minutes or until middle of slices are done.
1.5 oz = 1 Carb Block
Baked Acorn Squash Slices
Ingredients
2 Acorn Squash
Olive Oil Spray
Salt and Pepper
Preheat oven to 400. Place aluminum foil on a cookie sheet, spray with Olive Oil. Cut Acorn Squash in half, scoop out seeds, place seeds on foil.
Cut the squash halves along ridges, place skin side down on foil.
I just got an email from our friend, Sean Dunston. He works at CFA and I believe will be a judge at the qualifyer. Upon reading the email, I literally feel like my boss is going to walk in my office and tell me if I don’t pull out a sub 4 min FRAN immediatley, I will be fired……Yeah, THAT feeling. You know it….Here are his comments:
“When I run classes now (Weds 6:00 am and Sunday 9:00 and 10:00 am), the warm ups for my athletes are difficult. No joke – everyone knows that when they come to my WODs, the warm up is going to have them sweating and breathing hard. When they think the warm up is over, they normally get 15 burpees, 10 pull ups (chest to bar) and 15 knee to elbows. Then, I give them a short break to set up the WOD, then they have to hit HARD.
All people who are going to the Qualifier are held to a higher standard — no scaling any WODs, all pull ups are chest to bar, and if I see them not going deep enough on squats, not jumping, clapping or chest hitting deck on burpees, the reps don’t count.
We (the “royal we”) think that for the Qualifiers and the actual Games, form and intensity will be KEY. If a rep isn’t true to form, it won’t count — so we are tough on the athletes regarding form. The WODs themselves cannot be long (20+ minutes) due to the sheer number of athletes involved and the need for sufficient recovery for each athlete between events. Thus, we are thinking that if our athletes can put out 100% effort (no breaks at all) for a 5:00 WOD (like the Burpee Deadlift, or the 30 C&J WODs), they will do well.
When the WODs are longer (8-10 minutes), then you have to be able to pace yourself (at about 90% capacity) and still not take any significant breaks — maybe just resetting weights and taking a few short breaths, then right back at it.
A big factor in the whole thing is knowing what your work capacity is and setting the goal for your finish time.”
Brian, I would appreciate a Zone/Paleo friendly recipe for Mac & cheese, Pork & Beef enchiladas, and Fried Chicken. Oh, and a zone friendly Cinnabun recipe would also be lovely (as would the Olive Garden: Will Ferrel quote from Old School)
I think the zone friendly Olive Garden would be something like Chicken Parm hold the pasta, unlimited salad, and a thrid of a breadstick … and since we all know it is physically impossible to eat fewer than 5 breadsticks, there is no such thing as Zone Olive Garden.
Shiela’s friend makes a great point about time domains. It is VERY likely that the events will be under 10 minutes and the ability to go VERY hard for a short periodof time than the ability to wine in a 20+ minute WOD by keeping a stead moderate pace.
So everyone go hard, keep it short, and remember that range of motion. A workout could get VERY long if you have to redo your reps. Just about everyone in the gym does a great job with this, but you have to be vigilant and be ready to have a picky judge who you will have to go the extra few inches for.
I have been neglecting my C2B pull-ups lately and need to get back into practice.
That’s why you proof read. First paragraph should read:
Shiela’s friend makes a great point about time domains. It is VERY likely that the events will be under 10 minutes and the ability to go VERY hard for a short period of time will be a lot more valuable than the ability to win in a 20+ minute WOD by keeping a steady moderate pace.
Maybe we should have a Mock – Competition WOD this weekend for those competing. We could do a WOD with complicated moves that we know the judges will be picky about (i.e. C2B P/U). We will pair up and be judges for eachother.
OR – anytime ANYONE see’s me doing something incorrectly, let me know.
Also – we should get in the habit of NOT using the medicine balls anymore – my friend Sean, quoted above, said the squat to ball is not low enough. And Crossfitters in the habit of using the medicine ball on BW Squats, Thrusters, Front Squats, Back Squats, etc. do not get low enough for the games….
This is totally off-thread, right now, but I can see I’m way behind on my comments. So, here goes:
PCF Happy Hour was way fun – thanks go out to the organizers! Congrats on the promo, Vaughn! Happy b-day, Emilee – awesome pic, proving once again that chicks can lift some heavy shit. And, Sheila, your legs are amazing! I’m doing extra squats, just to get mine to look more like that.
Oh, and Brian, do reese’s p-nut butter easter eggs count as protein? =)
Back squats
185-205-225-235-205-225
Squat jumps – 33
tabata pushups – 50
This is my 3rd attempt at posting this. I apologize if all 3 made it to the blog. Stupid iPhone.
Previous recorded PR was 285#. Thanks Aaron for shitting on my form over the last four months…So I am not sure if my PR went up forty pounds because I got stronger or if the proper technique (efficiency) allowed for lifting heavier weight…
275-295-305-315-325(1)-305
44 jump squats/58 pushups (I still suck at pushups)
Mind games are the end of me on back squats (I freak myself out). Really need to focus on breathing and not slowing down at the bottom of the squat wondering whether I’ll make it back up… cause at that point, I won’t.
Mind games are the end of me during back squats (I freak myself out). I need to focus on my breathing and to not slow down towards the bottom of the squat. Usually I’m wondering whether I’ll make it back up… which at that point, I won’t.
This was heinous. Mostly because I realized to judge what weight I should be lifting I look at what Erika STARTED with, and shoot for that as my max. Ha, thanks to Siddarth for the form help. I’ll get this down eventually.
BS: 2-2-2-2-2-2
145-165-195(f)-185(PR)-175(1)-145 (ended soft for formwork)
Finish work (squat jumps/tabata pushups): 87 total, not sure the breakdown
Mind games are what hurts me when it comes to back squats (I freak myself out). I need to focus on correct breathing, and not slowing down as I get to the bottom of the squat. My brain at that point is thinking “Gee, I wonder if I’ll get back up?” At which point the rest of my body says “too late sucker”.
Big thanks to Mike for helping me with focus and form and it was very apparent on the first attempt at 315 that my focus, breathing, and form were off, I went down easily, but totally lost and ditched early knowing that I was way off. The 315 felt good, but was happy with that PR and didn’t want to push it anymore so finished with 225 and really concentrated on good form, especially staying off the toes with the weight on the heels.
Big thanks to Mike for helping me with focus and form and it was very apparent on the first attempt at 315 that my focus, breathing, and form were off, I went down easily, but totally lost and ditched early knowing that I was way off. The 315 felt good, but was happy with that PR and didn’t want to push it anymore so finished with 225 and really concentrated on good form, especially staying off the toes with the weight on the heels.
Mind games are the end of me on back squats (I freak myself out). Need to focus on correct breathing and not slowing down at the bottom of the squat. At that point, my brain is thinking “Gee, I wonder if I’ll get this weight back up”. At which point the rest of my body’s like “too late sucker”.
60-sec jumping squats: 29
Top-to-top Tabata pushups: 90 (happy about this, two sets of 15, rest of sets were 10)
To top it all off, did Annie with Siddharth: 10:10. Thanks for the great pacing Siddharth!
Back squats: 85-105-125-125-125-125. I probably could have gone a little bit heavier, but didn’t want my form to get any worse. Thanks for the help Aaron.
March 30th, 2009 on 8:06 pm
I will be having my promotion ceremony to the rank of Lt Col on Wed, 1 Apr. I consider PCF’ers to be friends so this invite goes out to all. If you do plan on showing up for a drink on me, please rsvp (via the link below) so I know how much food to get. Traditionally you are supposed to put the amount of your first pay raise on the bar and I also believe in a little bit of tradition. Details are in the invite: https://einvitations.afit.edu/Heyer/
burpees are optional…
if you have any questions my email is vheyer77@gmail.com
March 30th, 2009 on 8:10 pm
I love heavy days.
March 30th, 2009 on 9:07 pm
Dan, you may want to skip this one!
March 30th, 2009 on 9:11 pm
Ok, so last minute picture change due to last minute intel. Even though she didn’t follow the rules, ney, flaunted the rules by not adding PCF as a friend on Facebook, we found out that Emilee’s birthday is on Tuesday!
So happy birthday Emilee!
Jen, please feel free to change the WOD to 10K Row
March 30th, 2009 on 9:17 pm
Happy Birthday Emiliee!
Siddharth – amazing work tonight. Rob says “Thanks Siddharth for the motivation. You prevented me from quitting!”
March 30th, 2009 on 9:34 pm
Hooray! Happy Birthday Emilee! No rowing but one badass picture. You rock!
For your b-day we must PR on back squats!!!
March 30th, 2009 on 9:38 pm
Happy Birthday Emilee!!!!! I miss kicking your assssssss!!!!!
March 30th, 2009 on 10:12 pm
Happy Birthday Emilee!
March 31st, 2009 on 4:43 am
Happy Birthday Emillee!
March 31st, 2009 on 6:51 am
Back squats:
85-105-125-125-125-125
Jump squats: 25
Tabata pushups: hahaha, no idea how many-this was really tough.
March 31st, 2009 on 7:11 am
275-295-305-315-325(1)-305
Previous recorded PR was 285#. Its amazing what happens when you use the correct form. Thanks to Aaron for shitting on me over the last four months regarding my poor form (knees tend to collapse inward during the rising portion of the squat)
Then finished off with 44 jump squats (in one minute)and 58 pushups (tabata)
March 31st, 2009 on 7:37 am
Backsquats: 85-105-125-125-125-125
Might have been able to go a little higher, but was trying to keep my form from falling apart. Thanks for the tips Aaron.
jumping squats: 25
Tabata pushups: hahaha, I have no idea how many. This was tough.
Have a good day everybody
March 31st, 2009 on 7:39 am
Happy Birthday Emilee!!
March 31st, 2009 on 8:03 am
happy birthday emilee!
105, 125, 135, 145, 155, 165(pr)
Jump squats – 28
Push-ups – 56 (1 round regular, the rest on knees)
March 31st, 2009 on 8:20 am
225, 255, 275, 295, 315(PR), 335F
jump squats – 33
push-ups – 74
happy birthday emilee!
March 31st, 2009 on 8:38 am
145-165-185-205-225(pr)-250(pr)
March 31st, 2009 on 8:43 am
135, 155, 185, 205, 215, 215 (PR). No previous PR.
60 seconds of jump squats: 21; tabata top-to-top push ups: 65, had to rest on knees 4 times.
During warmups, did first handstand against the wall. Thank you to Ericka for the help!
March 31st, 2009 on 8:46 am
BSx2: 155, 165, 165, 175, 175, 175.
45# jump squats in 60 sec: 27
top to top tabata push-ups: 73 total
March 31st, 2009 on 9:11 am
Backsquats:
85-105-125-125-125-125
Might have been able to do a bit more, but didn’t want my form to completely fall apart. Thanks for the help Aaron.
Jumping squats: 25
Tabata pushups: haha. I have no idea, this was tough.
March 31st, 2009 on 9:13 am
85-105-125-125-125-125
Jump squats: 25
tabata pushups-no idea, lost count.
March 31st, 2009 on 10:43 am
105, 125, 135, 135(1,F), 135, 140(1,F)(PR)
Jump squats – 22
Push-ups – 57
Happy Birthday Emilee!
March 31st, 2009 on 10:48 am
105-115-125-135-145-155
Should have started with a higher weight
60 second jump squats: 35
Tabata rocking situps—- have no clue how many
March 31st, 2009 on 10:51 am
105-115-125-135-145-155
Should have started with higher weight
60 jump squats #35: 35
Tabata rocking situps: no clue how many I did
March 31st, 2009 on 11:24 am
back squats: 85-105-125-125-125-125
Jump Squats:25
Tabata push-ups: lost count
March 31st, 2009 on 12:07 pm
Happy BDay Emilee!!!
For those of you that are zoning/paleoing, here’s some really quick and good carb recipes:
Bake Sweet Potato Slices
Ingredients
3 Sweet Potatoes
Olive Oil Spray
Salt and Pepper
Seasoning of Choice
Directions
Preheat oven to 375. Clean and slice Sweet Potatoes (with the skin on) into 1/4″ slices. Lay aluminum foil on a cookie sheet, spray foil with olive oil. Place slices on foil, spray top of Sweet Potatoes. Add salt, pepper, and seasoning of choice on to the potatoes.
Cook for 25-30 minutes or until middle of slices are done.
1.5 oz = 1 Carb Block
Baked Acorn Squash Slices
Ingredients
2 Acorn Squash
Olive Oil Spray
Salt and Pepper
Preheat oven to 400. Place aluminum foil on a cookie sheet, spray with Olive Oil. Cut Acorn Squash in half, scoop out seeds, place seeds on foil.
Cut the squash halves along ridges, place skin side down on foil.
Bake 30-35 minutes or until tender.
3 oz = 1 Carb Block
Baked Spaghetti Squash
Do this:
http://www.foodnetwork.com/recipes/easy-entertaining-with-michael-chiarello/spaghetti-squash-with-marinara-recipe/index.html
If you don’t add the marinara, it’s
4.5 oz = 1 Carb Block
If you do, measure both before you mix, and count:
0.5 Cup Marinara = 1 Carb Block
I can personally vouch that all these are delicious, there’s plenty of room to improvise here with different spices, and the squash is super filling.
March 31st, 2009 on 12:22 pm
Happy Birthday Emilee!
Back squats:
225 (PR)–about blew a o-ring!
205
205
215
215
215
31 Squat Jumps/68 Push-ups
March 31st, 2009 on 12:41 pm
I just got an email from our friend, Sean Dunston. He works at CFA and I believe will be a judge at the qualifyer. Upon reading the email, I literally feel like my boss is going to walk in my office and tell me if I don’t pull out a sub 4 min FRAN immediatley, I will be fired……Yeah, THAT feeling. You know it….Here are his comments:
“When I run classes now (Weds 6:00 am and Sunday 9:00 and 10:00 am), the warm ups for my athletes are difficult. No joke – everyone knows that when they come to my WODs, the warm up is going to have them sweating and breathing hard. When they think the warm up is over, they normally get 15 burpees, 10 pull ups (chest to bar) and 15 knee to elbows. Then, I give them a short break to set up the WOD, then they have to hit HARD.
All people who are going to the Qualifier are held to a higher standard — no scaling any WODs, all pull ups are chest to bar, and if I see them not going deep enough on squats, not jumping, clapping or chest hitting deck on burpees, the reps don’t count.
We (the “royal we”) think that for the Qualifiers and the actual Games, form and intensity will be KEY. If a rep isn’t true to form, it won’t count — so we are tough on the athletes regarding form. The WODs themselves cannot be long (20+ minutes) due to the sheer number of athletes involved and the need for sufficient recovery for each athlete between events. Thus, we are thinking that if our athletes can put out 100% effort (no breaks at all) for a 5:00 WOD (like the Burpee Deadlift, or the 30 C&J WODs), they will do well.
When the WODs are longer (8-10 minutes), then you have to be able to pace yourself (at about 90% capacity) and still not take any significant breaks — maybe just resetting weights and taking a few short breaths, then right back at it.
A big factor in the whole thing is knowing what your work capacity is and setting the goal for your finish time.”
March 31st, 2009 on 12:53 pm
Brian, I would appreciate a Zone/Paleo friendly recipe for Mac & cheese, Pork & Beef enchiladas, and Fried Chicken. Oh, and a zone friendly Cinnabun recipe would also be lovely (as would the Olive Garden: Will Ferrel quote from Old School)
March 31st, 2009 on 1:00 pm
I think the zone friendly Olive Garden would be something like Chicken Parm hold the pasta, unlimited salad, and a thrid of a breadstick … and since we all know it is physically impossible to eat fewer than 5 breadsticks, there is no such thing as Zone Olive Garden.
But you can fry chicken in almond flour and egg …
March 31st, 2009 on 1:04 pm
Shiela’s friend makes a great point about time domains. It is VERY likely that the events will be under 10 minutes and the ability to go VERY hard for a short periodof time than the ability to wine in a 20+ minute WOD by keeping a stead moderate pace.
So everyone go hard, keep it short, and remember that range of motion. A workout could get VERY long if you have to redo your reps. Just about everyone in the gym does a great job with this, but you have to be vigilant and be ready to have a picky judge who you will have to go the extra few inches for.
I have been neglecting my C2B pull-ups lately and need to get back into practice.
March 31st, 2009 on 1:11 pm
That’s why you proof read. First paragraph should read:
Shiela’s friend makes a great point about time domains. It is VERY likely that the events will be under 10 minutes and the ability to go VERY hard for a short period of time will be a lot more valuable than the ability to win in a 20+ minute WOD by keeping a steady moderate pace.
March 31st, 2009 on 1:50 pm
85-105-125-125-125-125
Jump squats: 25
TAbata pushups: not sure, lost count.
March 31st, 2009 on 1:59 pm
Maybe we should have a Mock – Competition WOD this weekend for those competing. We could do a WOD with complicated moves that we know the judges will be picky about (i.e. C2B P/U). We will pair up and be judges for eachother.
OR – anytime ANYONE see’s me doing something incorrectly, let me know.
Also – we should get in the habit of NOT using the medicine balls anymore – my friend Sean, quoted above, said the squat to ball is not low enough. And Crossfitters in the habit of using the medicine ball on BW Squats, Thrusters, Front Squats, Back Squats, etc. do not get low enough for the games….
March 31st, 2009 on 2:55 pm
2-2-2-2-2-2
Back Squat:
(7-75#WH)-105-155-165-105(form check)-175-185
1st CF BS WOD
Finisher:
Jump squats (21)
TABATA push-ups (lost count est. 25)
March 31st, 2009 on 2:56 pm
2-2-2-2-2-2
Back Squat:
(7-75#WH)-105-155-165-105(form check)-175-185
1st CF BS WOD
Finisher:
Jump squats (21)
TABATA push-ups (lost count est. 25)
Thanks Curtis & Mike
March 31st, 2009 on 3:21 pm
Back Squats
95,105,110,115,120,125
Squat Jumps/Tabata Push-ups
32/66
March 31st, 2009 on 3:24 pm
This is totally off-thread, right now, but I can see I’m way behind on my comments. So, here goes:
PCF Happy Hour was way fun – thanks go out to the organizers! Congrats on the promo, Vaughn! Happy b-day, Emilee – awesome pic, proving once again that chicks can lift some heavy shit. And, Sheila, your legs are amazing! I’m doing extra squats, just to get mine to look more like that.
Oh, and Brian, do reese’s p-nut butter easter eggs count as protein? =)
March 31st, 2009 on 3:36 pm
Back squats – 165, 165, 175(PR), 175, 175, 185(PR)
Jump squats – 26
Top to top Tabata push-ups – 35
March 31st, 2009 on 6:32 pm
In my friends garage did 3-3-3-2-2
248 x 3
268 x 3
288 x 3
298 x 2
308 x 2
Could have gone higher but was alone and didn’t want to be stupid.
March 31st, 2009 on 6:37 pm
[...] Jared PCF Tuesday 20090331 [...]
March 31st, 2009 on 6:55 pm
125-135-145-155-165-175; 30/56
March 31st, 2009 on 7:05 pm
Bad showing on sqauts today. Just didn’t have it in me.
225, 255, 285(f), 285(f), 275 (f)
37 jump squats w/45# in 60sec
61 top-to-top tabata push-ups
March 31st, 2009 on 7:38 pm
Back squats
185-205-225-235-205-225
Jump squats – 31
Tabata pushups – 50 (might’ve miscounted)
March 31st, 2009 on 7:41 pm
85-105-125-125-125-125
Jump squats:25
Lost count of tabata pushups.
March 31st, 2009 on 7:42 pm
Back squats
185-205-225-235-205-225
Squat jumps – 33
Tabata pushups – 50 (might’ve miscounted)
March 31st, 2009 on 7:45 pm
back squat
105-115-125-130(f)-125-125
to the person who programmed this the day after 63 BW deadlifts: argh.
March 31st, 2009 on 7:45 pm
Backsquats: 85-105-125-125-125-125
Jumping squats: 25
Lost count of Tabata pushups
March 31st, 2009 on 7:46 pm
105-115-125-130(f)-125-125
to the person who programmed this the day after 63 BW deadlifts: argh.
March 31st, 2009 on 7:47 pm
Back squats
185-205-225-235-205-225
Squat jumps – 33
tabata pushups – 50
This is my 3rd attempt at posting this. I apologize if all 3 made it to the blog. Stupid iPhone.
March 31st, 2009 on 8:03 pm
Intersting posts about the judging. I’m not competing but definitely interested in training in the mode of those that are.
Hotel workout in Dayton, OH:
run 1 mile
75 PUs
75 squats
run 1 mile
75 PUs
75 squats
27:48…
Total number of weird looks: 4
Questions as to if what I was doing was a good workout: 2
Good times…
March 31st, 2009 on 8:07 pm
Back Squats
185-225-235-245-255(1)-225
Squat Jumps/Tabata Push-ups
28/61
March 31st, 2009 on 8:08 pm
BS: 225-255-275-285-295(PR)-305(F)
32 jump squat
86 Tabata pushups
March 31st, 2009 on 8:25 pm
105-110-115-120-125-135(got it but only with a little extra help…thanks for the spot Dan)
Squat jumps/tabata push-ups: 21/39
March 31st, 2009 on 8:31 pm
WOD:
135/145/150/155/165/175
Did one more at 180 (PR)
Finishers:
25/58
March 31st, 2009 on 8:31 pm
Previous recorded PR was 285#. Thanks Aaron for shitting on my form over the last four months…So I am not sure if my PR went up forty pounds because I got stronger or if the proper technique (efficiency) allowed for lifting heavier weight…
275-295-305-315-325(1)-305
44 jump squats/58 pushups (I still suck at pushups)
March 31st, 2009 on 8:44 pm
Squats
2-2-2-2-2-2
125-145=155-165=175-185
March 31st, 2009 on 8:56 pm
Back Squats
185-225-235-245-255(1)-225
Squat Jumps/Tabata Push-ups
28/61
March 31st, 2009 on 9:20 pm
Back squats
2-2-2-2-2-2
205-215-225(PR)-235(F)-X-X
Mind games are the end of me on back squats (I freak myself out). Really need to focus on breathing and not slowing down at the bottom of the squat wondering whether I’ll make it back up… cause at that point, I won’t.
60-sec jump squats: 39
Top-to-top Tabata pushups: 90 (sweet! happier about this)
PUs were in sets of 15 for the first two rounds, 10 for every other round.
March 31st, 2009 on 9:24 pm
Back squats
2-2-2-2-2-2
205-215-225(PR)-235(F)-X-X
Mind games are the end of me during back squats (I freak myself out). I need to focus on my breathing and to not slow down towards the bottom of the squat. Usually I’m wondering whether I’ll make it back up… which at that point, I won’t.
60-sec jump squats: 39
Top-to-top Tabata pushups: 90 (sweet! happier about this)
PUs were in sets of 15 for the first two rounds, 10 for all other rounds.
Then to add a finishing touch, I did “Annie” with Siddharth. 10:10. Thanks for the good pacing Siddharth!
March 31st, 2009 on 9:28 pm
This was heinous. Mostly because I realized to judge what weight I should be lifting I look at what Erika STARTED with, and shoot for that as my max. Ha, thanks to Siddarth for the form help. I’ll get this down eventually.
BS: 2-2-2-2-2-2
145-165-195(f)-185(PR)-175(1)-145 (ended soft for formwork)
Finish work (squat jumps/tabata pushups): 87 total, not sure the breakdown
March 31st, 2009 on 9:56 pm
225-295-315-325-335
Jumping squats with #45 bar : 25
Tabata pushups : Lost count
Great job today everyone!!
March 31st, 2009 on 10:17 pm
[...] PCF WOD 090331 Back Squat 2-2-2-2-2-2 [...]
March 31st, 2009 on 10:21 pm
No squats for me, so lunges. Worked up to 2x 165, but form wasn’t so hot, so backed itback down to 145.
Squats not full depth (and not good idea really for me): 29
Pushups: normal and on knees combined: 62
Annie: 10:05
March 31st, 2009 on 10:23 pm
185, 225, 245, 255 (1), 225, 185
35/54 jumping squats/tabata top pushup thing
March 31st, 2009 on 10:35 pm
225-245-255f-225-235f-225
30/60
March 31st, 2009 on 10:37 pm
Back squats
2-2-2-2-2-2
205-215-225(PR)-235(F)-X-X
Mind games are what hurts me when it comes to back squats (I freak myself out). I need to focus on correct breathing, and not slowing down as I get to the bottom of the squat. My brain at that point is thinking “Gee, I wonder if I’ll get back up?” At which point the rest of my body says “too late sucker”.
60-sec jumping squats: 39
Top-to-top Tabata pushups: 90 (happy about this)
Did pushups in sets of 15 for the first two, then sets of 10 for the rest.
As an encore performance, I did Annie with Siddharth. 10:10. Thanks for the great pacing, Siddharth.
March 31st, 2009 on 10:37 pm
225-275-305-315(f)-315(pr)-225
Big thanks to Mike for helping me with focus and form and it was very apparent on the first attempt at 315 that my focus, breathing, and form were off, I went down easily, but totally lost and ditched early knowing that I was way off. The 315 felt good, but was happy with that PR and didn’t want to push it anymore so finished with 225 and really concentrated on good form, especially staying off the toes with the weight on the heels.
March 31st, 2009 on 10:39 pm
225-275-305-315(f)-315(pr)-225
jumping squats 35
Top2Top Tabata Pushups 68
Big thanks to Mike for helping me with focus and form and it was very apparent on the first attempt at 315 that my focus, breathing, and form were off, I went down easily, but totally lost and ditched early knowing that I was way off. The 315 felt good, but was happy with that PR and didn’t want to push it anymore so finished with 225 and really concentrated on good form, especially staying off the toes with the weight on the heels.
March 31st, 2009 on 10:46 pm
Back squats
205-215-225(PR)-235(F)-X-X
Mind games are the end of me on back squats (I freak myself out). Need to focus on correct breathing and not slowing down at the bottom of the squat. At that point, my brain is thinking “Gee, I wonder if I’ll get this weight back up”. At which point the rest of my body’s like “too late sucker”.
60-sec jumping squats: 29
Top-to-top Tabata pushups: 90 (happy about this, two sets of 15, rest of sets were 10)
To top it all off, did Annie with Siddharth: 10:10. Thanks for the great pacing Siddharth!
March 31st, 2009 on 10:48 pm
Back squat
205-215-225(PR)-235(F)-X-X (blah)
60-sec jumping squats: 39
Top-to-top Tabata pushups: 90 (happy about this)
Annie: 10:10 (as rx’d, though with weighed sit-ups)
March 31st, 2009 on 10:52 pm
Back Squats
205-215-225(PR)-235(F) (blah)
Jumping squats, 60 sec: 39
Top-to-top Tabata pushups: 90 (happy about this!)
Annie (w/ Siddharth): 10:10 (as rx’d though with weighted situps)
March 31st, 2009 on 11:10 pm
Been having problems posting…
BS: 205-215-225(PR)-235(F) (blah)
Jumping squats, 60 sec: 39
Top-to-top Tabata pushups: 90 (happier about this)
Annie w/ Siddharth: 10:10 as rx’d (though did anchored situps)
April 1st, 2009 on 2:29 am
Back Squats
95,105,125,135(1),125,125
Squat Jumps/Tabata Push-ups
36/68
April 1st, 2009 on 5:25 am
185-195-200-205(1)-205-195
Surprisingly (or maybe not) my back was the limiting factor here. Damn tired from the DL yesterday.
April 1st, 2009 on 7:52 am
Back squat
185-205-225-235-205-225
33 squat jumps
50 tabata pushups
April 1st, 2009 on 8:47 am
Squats
275-295-315-325-335
Jump Squats: 47
Push-ups: 90
April 1st, 2009 on 9:11 am
Back squats: 85-105-125-125-125-125. I probably could have gone a little bit heavier, but didn’t want my form to get any worse. Thanks for the help Aaron.
Jump squats: 25
Lost count on the tabata pushups.
April 1st, 2009 on 11:33 am
Squats
2-2-2-2-2-2
105-125-145-165-185(PR)-195(PR)
April 1st, 2009 on 11:34 am
Back squats – 55-65-75-85-95-105-115
Did not max out – I should have started higher.
Squat jumps/Tabata pushups – 26/64 (went to knee pushups after 1.5 rounds)
April 1st, 2009 on 11:57 am
WOD:
135/145/150/155/165/175
Did one more at 180 (PR)
Toptabata:
50 pushups
Cheers to Tak for pushing me a bit.
April 1st, 2009 on 8:55 pm
Back Squats
95,105,125,135,155,175(f),165
Squat Jumps/Tabata Push-ups
32/65
April 1st, 2009 on 9:56 pm
Back Squats
95,105,110,115,120,125
Squat Jumps/Tabata Push-ups
36/40
April 2nd, 2009 on 6:24 pm
155-165-185-195-205-225
Jump squats: 32
Tabata Pushups- 82