Wednesday 090114
Jen Conlin will be holding a “Beyond the Swing” Kettlebell Seminar 25 January, 12 – 3 pm. Sign up now as space is limited!
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total number of reps to comments.
75 comments for this entry:
Leave a Reply
Photos
January 13th, 2009 on 8:09 pm
What constitutes an “Intermediate” Kettlebell’er? I know the basic swing and turkish get-up (sort of). Will I still be able to “swing” the KB class? See what I just did there? It’s punny!!! Ha! okay, I’m done.
January 13th, 2009 on 8:32 pm
I signed up for the KB class before I read the “fine print”. I guess I have between now and Jan 25th get to intermediate level.
January 13th, 2009 on 8:43 pm
Your both going to be fine! Trust me! As long as you know the swing you’ll be fine!
jen
January 13th, 2009 on 8:50 pm
Hellooooooo LADIES!!!!!! My soccer team is looking for females for this upcoming season. Last season we placed 2nd out of 18 teams, and have a lot of the same players coming back, but we are hurting on females. It is a fairfax county run co-ed league, and all games are on Sundays starting between 8-11am. The games are played in the fairfax/reston area. If you are interested please send me an email at drew.horan@gmail.com, and I’ll get you all the details. Guys, if you are interested in playing email me and I can check with our captain and see how many slots we have, but I can’t promise anything. Thanks,
-Drew H.
January 13th, 2009 on 10:21 pm
Consider me “Signed up”
January 14th, 2009 on 6:42 am
This workout looks like it’s going to be rough!
Also, here are some bacon recipes for all you bacon-lovers out there (especially Brian):
http://foodproof.com/photos/full/bacon-cheese-roll-1290
http://www.bbqaddicts.com/blog/recipes/bacon-explosion/
Mmmm…heart disease!!
January 14th, 2009 on 7:17 am
Total reps = 74
I attribute my non-awesome performance to the fact that the Kenny Loggins’s song “Footloose”, from the movie of the same title, came over the Imix during the workout. Hard to keep intensity when you are “turning it loose, footloose”. Why that song is on my Ipod, dont ask.
January 14th, 2009 on 7:21 am
70 total (95# thrusters and body weight pull-ups)
January 14th, 2009 on 7:29 am
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Total: 88 (with blue band pull-ups and 55# thrusters)
January 14th, 2009 on 7:30 am
Bacon tastes good.
Scott, take that back about Loggins, take it back…
http://www.youtube.com/watch?v=nX1Nh6c80wo
January 14th, 2009 on 7:41 am
T- 6,6,4,6,6
P- 3,3,3,2,3
B- 7,7,7,7,7
Total = 77 as rx’d
January 14th, 2009 on 7:42 am
Quarter Gone Bad:
135# Thrusters, 50# Pullups
Total Reps: 75
January 14th, 2009 on 8:06 am
The Kenny Loggins thing reminded me of a great scene from the latest Harold and Kumar movie (Escape from Guantanamo Bay) involving a C-130, a high ranking official from Dept Homeland Security, and the song “Highway to the Danger Zone” – also of the Kenny Loggins collection. The movie was not as good as the last one (though NPH does make a comeback) – but that scene was fairly amusing.
January 14th, 2009 on 8:06 am
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
63
I did real kipping pullups without bands for this WOD. Considering I weighed in at 245 this morning, I didn’t think I needed to add anymore weight the the pullups. I did the thrusters with 115.
January 14th, 2009 on 8:19 am
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
I have no idea what my reps were, but I did real pull-ups for the first three rounds (they were sad…I really suck at working out in the morning) and subbed front squats for the thrusters because I hate my shoulder.
And I got a really good shot of Neda post WOD that I will be posting shortly
January 14th, 2009 on 8:49 am
Great article about a 14 year old female weightlifter from CFNYC.com:
http://www.telegraph.co.uk/sport/othersports/weightlifting/4128007/Teenage-weightlifter-Zoe-Smith-is-Britains-strongest-girl.html
January 14th, 2009 on 8:54 am
70 total reps.
95# thrusters.
Rounds 1 & 2 with 10# weighted PU; rounds 3, 4 & 5 with deadhang bodyweight PU.
January 14th, 2009 on 9:06 am
55# push press subbed for thrusters
PUs – blue band
104 total reps
January 14th, 2009 on 9:18 am
In response to Aaron’s question yesterday, I would love to take the boat down, but it is a long way for the motor boat. Hopefully by next years quals I will have the sailboat and you bet I would take time off and sail down there. Just driving the jeep this year. But if any PCFers want to get out on the water this summer, just let me know, I don’t mind taking people out.
January 14th, 2009 on 9:37 am
What are girl weights for this?
January 14th, 2009 on 10:05 am
Our love handles
January 14th, 2009 on 10:07 am
hahah nice Emma…
January 14th, 2009 on 10:49 am
Not sure wy I forgot women’s scaled weights on this. Standard scaling would probably 85lbs for women on the thruster and 25lbs on the pull-ups.
This workout is a great excuse to go as hard as you can holding nothing back. No pacing here since it is only 15 seconds. Can anyone get 100?
Sailing to VA Beach for the games might be the coolest thing ever. Next year! We’ll settle for the motor home this year.
January 14th, 2009 on 12:17 pm
do we have a 25 lbs vest? holding those weights between your ankles is killer!
January 14th, 2009 on 12:36 pm
101
55# thrusters
blue band pull-ups
January 14th, 2009 on 12:36 pm
Sharon, You should be used to holding “dumbells” between you legs!
C’mon that’s funny!
January 14th, 2009 on 12:46 pm
Ah Jen, so true, so true.
January 14th, 2009 on 12:58 pm
“Quarter Gone Bad”
Five rounds for total reps of:
75 pound Thruster, 15 seconds
Rest 45 Seconds
Pull-ups (blue band), 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
108
January 14th, 2009 on 12:59 pm
Yea clinching the weights between your ankles is tough. I’m going to have Sharon bear hug me while I use the black band to kip… that should be the equivalent of a 50lb weight lol.
January 14th, 2009 on 1:10 pm
Actually, if you follow the 70% rule for women’s weights vs mens weights, I believe the rx’d should be 95# thrusters (like the weights for heavy Fran…135 and 95) and 35# weighted pull ups.
That said, 35# weighted pull ups seems a bit excessive.
January 14th, 2009 on 1:25 pm
This isn’t a double entendre…the easiest way to hold the dumbbells is between the thights just above the knees. Just jam it in there and cross the legs. This will also allow you to kip a little.
January 14th, 2009 on 1:28 pm
That’s what she said
January 14th, 2009 on 1:30 pm
A “that’s what she said” within three minutes Emma, well played, well played. I thnk you just made the PR board
January 14th, 2009 on 1:33 pm
Just use the DB. You’ll figure out a way to make it work. It’s only 15 seconds.
It’s true 95lbs is the usual scale for heavy fran. But while I usually use the 70% rule for women’s weights, I round down when it comes to overhead pressing because that seems to be where the largest disparity between men’s and women’s weights come in.
As for weighted pull-ups, sure 35 can be RXd.
January 14th, 2009 on 1:34 pm
Emma is now my hero!!
January 14th, 2009 on 3:25 pm
I do weighted pull ups like this most of the time:
http://stronglifts.com/wp-content/uploads/pull-up-chain-belt.jpg
January 14th, 2009 on 3:31 pm
No matter how hard I try I just can’t keep the Dumbbell between my legs…Hummmm what’s the deal?
January 14th, 2009 on 3:31 pm
…wrapping the band around my waist and then looping the DB into it.
January 14th, 2009 on 3:52 pm
You have an aversion to placing large objects between your thighs.
January 14th, 2009 on 3:52 pm
unlike MACE….
January 14th, 2009 on 4:06 pm
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds (75#, b/w 6-7 reps)
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds (tan band, b/w 6-7reps)
Rest 45 Seconds
Burpees, 15 seconds (5)
Rest 45 seconds
87
January 14th, 2009 on 4:23 pm
hahahaha. Oh Emma. If only. Like Aaron said, it’s only gonna last 15 seconds. Sigh…
January 14th, 2009 on 5:28 pm
Sharon, can you just show us how it’s don’t I want to learn from the best!
January 14th, 2009 on 5:34 pm
Having to play catch up…
For Time:
15-12-9
Pull-ups (blue band),
KB swings – 1 pood (25 lbs),
Dips (used weight bench),
11:22.
Atrocious time, I know, but I had to make do with some shoddy equipment and it’s my first WOD in 9 days! :O
January 14th, 2009 on 5:47 pm
“Quarter Gone Bad” \
5 rds, total reps
Thrusters (75#), 15 seconds
45 seconds rest
Pull Ups (dead hang, HAVE to learn to kip), 15 seconds
45 seconds rest
Burpees, 15 seconds
45 seconds rest
Total:78 reps
January 14th, 2009 on 5:51 pm
I missed out some response to my post yesterday regarding the BCS. Though it’s not the topic of the day, I couldn’t resist the urge to respond to what will be a neverending debate.
HM and Barrie,
I agree, any team that goes undefeated does not deserve the national championship. Harvard or any other team that plays in the Football Championship Subdivision (formerly known as the I-AA) has their champion crowned in tournament fashion just like every other sport.
On the other hand, the Football Bowl Subdivision (formerly known as the I-A) remains the only NCAA-sponsored sport that does not decide it’s champion in a tournament. Supporters of the BCS often make the argument that the regular season is effectively a playoff system and that it heightens the excitement of each week because each week is an elimination. Thus, if the BCS suggests that the regular season is the playoff, the rule of “one and done” should apply. Florida, USC, Texas, and Oklahoma should have all been eliminated.
HM, you also made the argument in several posts that the transitive property does not apply to sport. I agree, a team’s caliber should be measured by it’s performance on the field rather than the power of its conference or its performance against common opponents. And the best measure of “on the field” performance absent head-to-head match-ups is win-loss record. Wins and losses are the only stats that we should evaluate. Utah went 13-0. That record is unmatched and therefore Utah is the national champion.
Dan,
I put Tebow in the top 5 based strictly on the on-field performance. He may not have the greatest numbers, but I’d certainly take into account his leadership and will to win. I know that may not stand up to many critics, but if you watch him play and his intensity when he runs off the field, it’s clear that he is the heart and soul of the team. That’s not to mention that the entire spread offense revolves around his decision-making. Add that to two national championships, a Heisman trophy, and another one he should have one this year, then I think you have a solid argument for top 5.
Ian
January 14th, 2009 on 6:29 pm
“Quarter Gone Bad”
75# Thrusters
Pull ups (no weight, tan band)
Burpees (regular)
89 reps
January 14th, 2009 on 6:40 pm
OK, I’m now officially registered for the Regional Qualifers. Add me to the list!
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
84 Reps as RX’D
January 14th, 2009 on 6:41 pm
“Quarter Gone Bad”
Five rounds for total reps of:
Thrusters, 15 seconds, 115# first two rounds, 95# last three rounds
Rest 45 Seconds
Weighted pull-up, 15 seconds, 40# first round (didn’t end well!), 25# for the other four rounds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
65 (ouch!). Need to work on my thrusters.
Great job 5 PM crew, especially those who did it RX’d.
Ian, your point about the FCS and FBS is well taken. I forgot that the Ivy League is in the division formerly known as I-AA. I guess I was trying to illustrate that even in the FBS, the conferences, and more importantly, the schedules, are not equivalent. A better example would have been the Sunbelt or Conference USA. Also let me say that I have nothing against Ivy League football teams. That was just the first non-football powerhouse conference that popped into my mind.
While I do agree that the BCS makes each week exciting, I’d still love to see a playoff system, and I think most people would agree. I’d sacrifice a little excitement to be able to definitively say that one team is in fact the national champion. Maybe Obama can make that happen (as he’s said he wants). You know, just as soon as he revitalizes the economy, fixes the banking system, revamps the health care system, reins in Iran, prevents Afghanistan from becoming Somalia, and double-taps Bin Laden!
Brian, you really should take a look at the bacon links I posted earlier. Works of pork art.
I like how we segued from bacon to Kevin Bacon in Footloose to Kenny Loggins, with a classic “that’s what she said” thrown in there for good measure, all in one day’s blog. We also did the WOD to Avril Lavigne and Liz Phair (Brian’s and Siddharth’s choice). That just the kind of affiliate we are!
January 14th, 2009 on 7:24 pm
No workout today because of a basketball game but Ian, your points about the BCS are dead.
Additionally, Ian the only caveat I would have about your Tebow comments is that he has the potential to become one of the top 5 college players ever; depending on his performance next year. If he goes out and has another heisman season or even a season like this past one with a legitimate championship run he will have the opportunity to leave college with something like 3 to 5 losses (I didnt feel like fact checking) for his entire career. The only other player that has come close to that level of continued college excellence is possibly Leinart at USC.
All that being said, he also has one of the best supporting casts for college football, not sure how all of them will transition to the NFL (Demps and Harvin due to size) but regardless one of the better teams top to bottom in a long time. And thats not even talking about their defense.
Alright, that is as objective as I can be and as long as I can talk about UF as I am lifelong LSU fan.
Another point about football in the SEC, if you are looking for a great funny book to read about a season spent going to a game in each SEC stadiums pick up Clay Travis’ book “Dixieland Delight”. Great easy read about football, tailgating and the SEC. HM you would love it as they have a chapter titled “Tim Tebow is God”.
January 14th, 2009 on 7:25 pm
one correction…”Ian your points about the BCS are dead on”……not dead
Botch
January 14th, 2009 on 7:31 pm
Omg Ian I really loved the statement: “the transitive property does not apply to sport.” I mean seriously, your arguments were so beautifully written. But Ian, is it fair to punish the Gators, i.e. deny them the claim to the national championship, because of a poorly designed BCS system? I understand that other teams were hurt/punished by its design e.g. Utah, Texas, USC, but Florida just went where they were voted to go. Also, I don’t know for sure and can’t make predictions but in my heart I believe that Florida, USC, Tx and Okla could all go undefeated in Utah’s division. Again its comparing apples to oranges and I don’t really know. I just know that the critics and coaches agreed that Utah came from a “weak” conference and believed that Florida deserved the national title.
I am truly enjoying this discourse with you Ian. Are you going to be at the hhr Fri night? I’d like to continue this in person and maybe throw in some punches. Barrie are you going to be there to back me up? He may be the crossfit king,but I think together, we can take him down.
Emma-you post a pic of me and you are going down too! I will never forgive you! NEVER!! Get a pic of Sean up there! Come on! The attack on HM is not fair!
January 14th, 2009 on 7:38 pm
Get out Paul! Are you serious?!! I’m ordering it on Amazon right now. And creds to LSU, way to represent the SEC last year! What is that now..3 national championships in a row for SEC teams?
January 14th, 2009 on 7:41 pm
And Tim Tebow is God! Did the rest of you not know that?
January 14th, 2009 on 7:43 pm
59
35pound weighted pull-up
January 14th, 2009 on 7:47 pm
“Quarter Gone Bad”, 5 rounds
Thrusters – 35#
Pull-ups – green band, no weight
Burpees
89
January 14th, 2009 on 7:52 pm
Good thing you’re not on facebook so you won’t have to see it HM
January 14th, 2009 on 8:24 pm
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
71 reps rx’d
January 14th, 2009 on 8:26 pm
I sucked at this today. I was in a good mood and ready for it, but then my shoulder told me to “eff” off. Here’s how I scaled the WOD:
#135 Front Squats
Body Weight Pullups
Full ROM Burpees
Total: 80
I’m going to the doc next week to have my shoulder checked out for reelz!
January 14th, 2009 on 8:42 pm
95# thrusters for 3 rounds, 85# for 2
35# pullups
72
I should’ve kept it as rx’d and just dealt with really low thruster numbers. enjoyed the weighted dead hang pullups
kipping might’ve been possible but as erika pointed out, it banged the hell outta your legs.
January 14th, 2009 on 8:55 pm
I land at DCA at 8:30 and will likely head straight to the box to partake in the PCF Happy Hour shenanigans. I look forward to taking on Barrie, HM and other participants in the BCS debate.
Today, I did my own version of real endurance from the hotel gym:
1.5 mile run (on treadmill at 1.0 incline)
50 sit-ups
50 50lb dumbbell swings
50 20lb dumbbell thrusters
50 double-unders
8 50lb-40lb farmer walk laps around the gym
26:11
Ran the 1.5 mile in 11:53. Some of you runners may laugh at that pace, but it’s is good for me because I suck at running. I don’t think I could have maintained that pace a couple months ago.
January 14th, 2009 on 8:58 pm
“Quarter Gone Bad”
Five rounds for total reps of:
Thrusters, 15 seconds, 115#
Rest 45 Seconds
Weighted pull-up, 15 seconds, 40#
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
97 reps
January 14th, 2009 on 9:55 pm
Despite terrible pull up numbers, I did this one as rx’d the whole way through. 35# is a hell of a lot of weight for pull ups, my scores of 3′s and 2′s leave something to be desired.
Nonetheless….
95# thruster
35# weighted pull ups
burpess
67
And yes, Sharon, I will have some HOT bruises on my thighs tomorrow. Thank goodness it isnt swim suit season.
EFA….I miss you. Glad to see you on the board…drop me a line and let me know how it is going once you are settled in.
January 14th, 2009 on 9:59 pm
This was harder than I remember. It was more difficult to recover than I thought it would be, but no significant drop in numbers means I was recovered enough I thought.
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
102
I was pretty happy with my thrusters, which are a weakness for me. Actually, so are the burpees.
January 14th, 2009 on 10:56 pm
“Quarter Gone Bad”
Five rounds for total reps of:
Thrusters, 15 seconds, 95#
Rest 45 Seconds
Weighted pull-up, 15 seconds, 20, 10#
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
76 reps
January 14th, 2009 on 10:58 pm
“Quarter Gone Bad”
65# thrusters
blue band on first 2 sets of pullups, green on rest
knees on burpee pushups
76
January 14th, 2009 on 11:30 pm
69 reps
105# thrusters
35# pullups
January 15th, 2009 on 12:29 am
“Quarter Gone Bad”
55# thrusters
bodyweight pullups
burpees
67
January 15th, 2009 on 1:54 am
Quarter Gone Bad for Those With Old Man Hips
Five rounds for total reps of:
Deadlifts, 15 seconds, 225lbs
Rest 45 Seconds
Weighted pull-up, 15 seconds, 45-50lbs (I may have miscounted the vest weight)
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Total Reps: 98
Should have gone harder in rounds 1 and 2.
January 15th, 2009 on 4:36 am
65 lbs Thrusters
Bodyweight Pullups
Burpees
Total Reps=78
January 15th, 2009 on 8:23 am
95# Thrusters
PU w/25#
Burpees
78 reps
The pull ups felt better…Maybe I’m getting better.
January 15th, 2009 on 8:36 am
108
55# Thrusters
Burpees
Pull-ups
January 15th, 2009 on 11:37 am
Quarter gone bad:
75lb thrusters
no band used for pull ups
81 reps
January 15th, 2009 on 9:14 pm
67 RX
January 8th, 2011 on 1:40 am
I just like to say it how I see it. Take care.