Wednesday 081126
Announcement: There will be no 7 pm WOD class tonight.
Announcement: Remember this is “Feats of Strength” Month at PCF, we’ll be retesting the Crossfit Total, Cindy, and Grace on 12/8-12/10.
3 rounds for time
10 Power Cleans (135#/95#)
10 T Push Ups (20#/10#)
5 DB or KB Turkish Get Ups (on each side) (35#/25#)
Post time to comments.
Government Weight Loss Plan: Blobs of Fake Fat
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To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.Operation Phoenix
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion.
November 26th, 2008 on 6:25 am
3x
10 Power Cleans (95#)
10 T Push Ups (20#)
5 KB Turkish Get Ups (on each side) (15#)
12-15 something (stopwatch malfunction)
Thanks for posting that Eva PDF! Looks like good stuff.
Since PCF Santa is taking requests, how bout a wall clock.
November 26th, 2008 on 9:27 am
Thats a great Video just add in a pushup with the T and you have the full T push up.
Jen
November 26th, 2008 on 9:35 am
3 Rounds
10 Power Cleans (75#)
10 T Push Ups (10#)
5 KB Turkish Get Ups (20#)
17:35
November 26th, 2008 on 10:19 am
Jen, I was hoping we didn’t have to do the push up part….LOL!!!!!!
November 26th, 2008 on 11:09 am
Link to the T Pushup is switched to an actual T Pushup – that was my bad.
Santa is reading (between the lines of) your Christmas list: HM, etc., want more bodyweight WODs and less barbell because it gives ouchies to your hands. No problem, we’ll changes some stuff around
Stand by for:
“Darlene”
Max Burpees in 20 min.
Post reps to comments.
November 26th, 2008 on 11:40 am
Ana, If I have to do them so do you! Nice try!
November 26th, 2008 on 11:56 am
Oh, and 0% chance I’m linking this on the main blog post, I will scare to death anybody who wants to join the gym, but here’s Drew doing “Drew”:
http://picasaweb.google.com/potomaccrossfit/081121BrianBDay#
November 26th, 2008 on 2:42 pm
3 Rounds
10 Power Cleans (95#)
10 T Push Ups (10#)
5 KB Turkish Get Ups (20#)
13:35
November 26th, 2008 on 2:59 pm
I would just like to say I prefer my crossfit family to my real family, especially u jen, not so much u sunshine.
November 26th, 2008 on 4:20 pm
Since we are putting in our xmas list early, here are my requests. A couple of big wall clocks so we can see when our parking meter expires because there is no free parking at the box
I also would like fewer WODs with so many DLs in them (especially on consecutive days) because it gives my old man lower back major “ouchies.”
November 26th, 2008 on 4:23 pm
I thought you made up this workout until I saw the pix of drew doing drew. I like PCF after dark with the xmas lights.
November 26th, 2008 on 5:14 pm
HM, you just made my day!
November 26th, 2008 on 6:47 pm
3 rounds for time:
10 Hang Cleans (135#)
10 T Push Ups (25#)
5 KB Turkish Get Ups (on each side) (35#)
26:16
November 26th, 2008 on 7:10 pm
So, high rep TGU not a strong suit. Everything else went ok. Still took me forever.
23:18. Or something like that. Everything as RX’d.
Since that sucked, I went for a 500m row and set a PR with 1:30.5. I figure if it’s not post workout/heavy deadlifts/dead shoulders I could get it under 1:30!
November 26th, 2008 on 7:25 pm
10 Power cleans 65#
10 T push ups 10#
5 Turkish get ups (each side) 16#
27:15
November 26th, 2008 on 7:27 pm
3 rounds for time
10 Power Cleans (135#)
10 T Push Ups (20#)
5 DB Turkish Get Ups (on each side)(30#)
20:00
November 26th, 2008 on 8:13 pm
3 rounds for time:
10 Hang Cleans (95#)
10 T Push Ups (20#)
5 KB Turkish Get Ups (on each side) (25#)
22:19
November 27th, 2008 on 7:43 am
What’s up PCF? I love the new site. I sent you guys some Vets Day posters, hope you got them. Love to stop by again and check how things are going. I haven’t been back since completing foundations. But I’ve been following your feats of strength month and love it. the low-rep heavy compound movements followed by the metcon is spot on. can’t wait to see my new CFT score next month. Anyway, just wanted to say Happy Thanksgiving and keep up the good work.
3 rounds for time
10 power cleans (from the floor) 135#
10 T-push-ups (one rep being 2 push ups and both arms skyward, no weights)
10 TGU’s w. 35# DB
17:01
November 27th, 2008 on 7:50 am
Matt, we miss you! Please come in anytime!
Jen