Tuesday 090428
3 Rounds:
50 Walking Lunges
30 Wall Ball Shots, 20/16 lbs
Row 400 m
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April 28th, 2009 on 6:44 am
5:30 Foundations brought the intensity today! Great job on that workout everyone. You guys really motivated me this morning.
April 28th, 2009 on 7:30 am
14:19 Rx’d
April 28th, 2009 on 7:47 am
17:03 as rx’d
April 28th, 2009 on 8:01 am
That WOD was tough! (at least it looked that way…).
Morning leader board:
Neda 14:19
Jenn N. 14:54
Liz K. 17:03
John F. 15:09
Joe P. 15:12
Bob 17:08
April 28th, 2009 on 8:56 am
Yay Neda! Awesome job. That was a tough one on the legs.
April 28th, 2009 on 9:28 am
Okay, now it’s my turn. I will make this brief because there is just WAY too much to be able to put in words.
This past weekend was one of the most intense weekends of my life, and I wasn’t even competing! Watching my brother and soon to be sister lay everything they’ve got on the floor, along with the rest of the athletes nearly brought me to tears (and I don’t cry) several times. Watching the support staff willing to do anything and everything to make sure PCFers had nothing to worry about but their performance was awe-inspiring as well.
I feel like I learned so much just by observing the entire competition…hobbling from WOD to WOD, analyzing everyone’s form, what worked, what didn’t. I have never wanted to NOT be injured so much in my life!
So congratulations to everyone who was there. You are all awesome and I can’t wait to heal, AND COMPETE with you next year.
Thank you for an incredible experience.
April 28th, 2009 on 9:31 am
Oh, and I DOMINATED the Ben and Jerry’s WOD.
April 28th, 2009 on 9:47 am
Holy crap that was tough! My knees don’t like lunges!
19:28 N-Rx (16lb med ball)
April 28th, 2009 on 10:32 am
21:25 (Rx’d) (with 1 rd of 40 SDLHP 45# subbed for 400m row)
Much like the Stanford Girls Volleyball team, this WOD is ALL leg…
April 28th, 2009 on 11:11 am
18:34 (12 lb med ball)
April 28th, 2009 on 11:25 am
15:09 as rx’d
April 28th, 2009 on 11:37 am
So I told a couple people I would post my WODs in the comments more often. This will hopefully be the first of many, in preparation for the National Games in Aromas in the beginning of July. I’m taking today and tomorrow off, so no updates today.
April 28th, 2009 on 12:05 pm
18:35 (subbed SDHPs for row)
April 28th, 2009 on 12:06 pm
17:48
16# med ball
I really wanted to work on form for wall ball and boy did it help. Thanks Brian. Absorbing the momentum of the ball and dropping into the squat, shooting up, opening the hips and simply extending the ball made this movement easier and more efficient.
April 28th, 2009 on 12:27 pm
The video for the WOD that Emma refers to above has just been uploaded. Also, the video that follows the Morning one, where Mike R decides to wake up the house, is being uploaded now. And finally, a small clip of RyanP’s final WOD was accidentally shot after the end of the workout and caught an interesting scale comparison. Enjoy!
April 28th, 2009 on 12:43 pm
Siddharth – thanks for posting the videos. Amazing and inspiring to watch our PCFers kicking butt!
Noting the number of competitors from Alexandria and Fairfax – maybe next year, PCF should challenge the other local boxes to a qualifier prep WOD or field day. A chance for everyone to practice, and check out the competition, at the same time!
April 28th, 2009 on 12:45 pm
I ran Seamus through Helen today – 8:01. Awesome job, perfect ROM.
April 28th, 2009 on 1:07 pm
15:02 as RX’d
April 28th, 2009 on 1:07 pm
2nd NON foundation class!
20:45 … tough workout … my bum is going to be sore after all those lunges. Great workout Brian!
April 28th, 2009 on 1:19 pm
15:05 as Rx’d
April 28th, 2009 on 3:08 pm
Thank you for the props Jen N. The only reason that I beat you is b/c you did the wod yesterday and the 10 million wods this past weekend. When you get back from your trip, I’m sure that you will be dominating me again but I enjoy it.
April 28th, 2009 on 3:58 pm
Scott Q. ,
15:02 ?
You know what they call that at the games.
April 28th, 2009 on 4:25 pm
16:58 as Rx’d
April 28th, 2009 on 5:11 pm
Also, I blame Siddharth for me not getting any work done today. I’ve spent the entire day watching and showing everyone in my office the Qualifiers videos. I can’t wait for next year!!!!
AND – Congrats Rob and Sheila!!!!! Here we all were so pissed that you guys didn’t come down because we knew you’d DOMINATE! Will you please name her Emma? I hear it’s all the rage.
April 28th, 2009 on 5:27 pm
3 Rounds:
50 Walking Lunges
30 Wall Ball Shots, 20/16 lbs
Row 400 m
15:12 Rx’d
April 28th, 2009 on 5:34 pm
Congratulations to Rob and Sheila! If it’s a boy, naming him Seamus will ensure he is strong, affable, and charming. Just not tall.
April 28th, 2009 on 6:06 pm
3 Rounds:
50 Walking Lunges
30 Wall Ball Shots, 20/16 lbs
Run 400 m
19:03
April 28th, 2009 on 6:10 pm
Guch,
ha, here is to the DNF brothers staying strong!!
April 28th, 2009 on 6:24 pm
[...] Jared PCF 090428 [...]
April 28th, 2009 on 6:26 pm
16:55
3 Rounds:
50 Walking Lunges
30 Wall Ball Shots, 16 lbs
Row 400 m
April 28th, 2009 on 6:36 pm
50 Walking Lunges
30 Wall Ball Shots, 16 lbs
Row 400 m
17:26
April 28th, 2009 on 7:19 pm
20:51 (subbed 400m run for the row)
April 28th, 2009 on 7:22 pm
Congrats Jon for making it to Aromas!! I really wish I could’ve been there with you guys this past weekend to be a part of the support crew. I finally got to read the postings and watch the clips from MAQ;I am totally impressed (but not surprised) by everyone’s performances and proud to be a part of PCF. I am enjoying some time away from DC but look forward to returning so that I can get back to the box! Oh, one more thing, congrats Rob and Sheila!!!
April 28th, 2009 on 7:41 pm
3 rounds
50 Walking Lunges
30 Wall Ball Shots, 16 lbs
Run 400 m
17:19
April 28th, 2009 on 8:00 pm
13:40 as Rx’d
April 28th, 2009 on 8:05 pm
19:55 as RX’d (If the run sub counts as RX)
April 28th, 2009 on 8:11 pm
16:25 as Rx’d. Metcon hit me hard at the end. No gas on the last row and the lunges were tough as well. Wall balls weren’t bad.
For those I was talking to at the end of class, if anyone wants to chat more about that, drop me a line at my yahoo account. I love a good debate;
pmaccone@yahoo.com
April 28th, 2009 on 8:28 pm
15:00 as RX’d.
Thanks for the rowing tips Dan! They were key.
April 28th, 2009 on 8:42 pm
Scott,
I’m with you brother. 18:06
April 28th, 2009 on 8:52 pm
15:22 as RX’ed
This one was a complete burner.
Congrats Rob and Sheila!
Seamus, great post regarding the possible names for the children but wouldn’t they have to go with one of the named workouts as this child will clearly be the most perfect crossfitter ever made?
April 28th, 2009 on 9:44 pm
15:19 RX’d
April 28th, 2009 on 9:47 pm
17:45
April 28th, 2009 on 9:56 pm
Subbed 400m run for the row. I was at 12:18 rx’d and I forgot to do the last run like an idiot seeing we did the run first on monday!
Did a second WOD with Emma:
21-15-9
Pullups
Deadlift
500m Row
Sucked on the row – form must improve!
April 28th, 2009 on 10:18 pm
20:35 (16 lb Ball)
April 28th, 2009 on 10:31 pm
1648
April 28th, 2009 on 11:16 pm
20:24 as RX’d.
The 16lb. wallball killed my time. (And almost killed me, when it hit me in the head, and rolled out into the street in front of an oncoming car… but, I digress.) It was worth it to be able to post those 2 little words after my time.
April 29th, 2009 on 7:15 am
(x3) 50 lunges, 30 wallball (half 16#, half 12#), 400m row =15:36
April 29th, 2009 on 2:44 pm
18:33 as rx’d
Thing that needs most work: wall balls. I have a hard time bouncing it off the metal hang of the front facade just right so that I can catch on the way down into a squat. I think once I get the timing down, I should be able to be more efficient (because I am currently anything but and wasting so much energy re-adjusting between shots).
April 29th, 2009 on 5:13 pm
12:28 as rx’d
April 29th, 2009 on 10:01 pm
19:15 as rx’d
October 29th, 2009 on 3:58 pm
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