Tuesday 090224
4 rounds for time:
Run 400m
10 Thrusters 45/35 lbs.
5 Hand Stand Push Ups
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February 24th, 2009 on 7:03 am
4 rounds for time:
400 m run
10 35 pound thruster
5 pushups (knees)
Time: 14:35
February 24th, 2009 on 7:31 am
9:50.. used 30# DBs instead of 45# bar and did 30 inch box pushups with top of head to ground.
Fricking cold outside for the run
February 24th, 2009 on 7:53 am
Great video about Crossfit and Rowing
http://media.crossfit.com/cf-video/CrossFit_AFC2ExcellencePre.wmv
Mac/ http://media.crossfit.com/cf-video/CrossFit_AFC2ExcellencePre.mov
February 24th, 2009 on 8:11 am
12:42 used 35#DB’s instead of 45# bar also did 30 inch box for pushups.
The freezing cold and barely being able to walk from yesterdays WOD made this one tough
February 24th, 2009 on 8:44 am
Glad is my day off!
February 24th, 2009 on 9:16 am
12:00 used 35# DB’s
February 24th, 2009 on 10:22 am
Interesting article on GW Med School being on probation:
http://www.washingtonpost.com/wp-dyn/content/article/2009/02/22/AR2009022202031_pf.html
February 24th, 2009 on 10:36 am
As someone who loves to run, there is not a chance I would take the run over row option today.
Also, dumbbells are much harder than a barbell. Two 35lb dumbbells are closer to a 95lb BB thruster than a 45lb BB thruster. So good job to Brian for putting yourself through that.
In CrossFit Hell, there are no barbells, only dumbbells and GHD machines.
February 24th, 2009 on 10:44 am
A few runners today.
(Wear a hat!)
Good times by the 0930 women.
February 24th, 2009 on 11:00 am
ouch too sore for this today!
February 24th, 2009 on 11:02 am
4 rounds:
400m run
10 35# thrusters
5 band assisted HSPU (blue and tan bands)
14:38
February 24th, 2009 on 11:04 am
11:15- rx’d
February 24th, 2009 on 11:08 am
4 rounds:
400m run
10 35# thrusters
5 HSPU (20# box)
13:29
February 24th, 2009 on 11:25 am
So can we substitute rowing for running?? how much rowing would substitute 400m running?
February 24th, 2009 on 11:41 am
4 rounds of:
row 400M
10 45# Thrusters
5 HSPU with feet on 30″ box
13:04
Don’t forget the Clarendon Mardi Gras parade. Tonight at 8:00 PM on Wilson Blvd.; just a few blocks from the box. Maybe PCF should have a float next year.
February 24th, 2009 on 12:01 pm
4 Rounds:
400 Meter Row
10 35 lb Thrusters
5 HSPU
12:40
February 24th, 2009 on 12:48 pm
4 Rounds:
400 Meter Row
10 25# Dumbell Thrusters
5 HSPU (30 in. Box)
10:31
February 24th, 2009 on 2:07 pm
12:50
Subbed rowing and did the HSPU on a 20″ box in a quasi piked position.
February 24th, 2009 on 2:56 pm
I CAN’T WAIT TO RUN!!!
February 24th, 2009 on 4:04 pm
For time:
Row 500 meters
30 pound Push press, 21 reps
Row 500 meters
30 pound Push press, 18 reps
Row 500 meters
30 pound Push press, 15 reps
Row 500 meters
30 pound Push press, 12 reps,
15:28.
February 24th, 2009 on 4:48 pm
Hit the gym up today. No running outside for this guy.
Here’s the workout I did…
5 Rds
400m Run Avg’d about 2:00 per 400m
10 Squats
10 Push ups
2 Rds
500m Row
February 24th, 2009 on 6:06 pm
Believe I logged 13:20, but my memory has failed me since 530 AM.
Subbed 20# dumbbells for thrusters. Rowed, too.
February 24th, 2009 on 6:07 pm
There’s a rumor circling that tomorrow’s WOD is a real ass kicker….
February 24th, 2009 on 6:36 pm
14:12
400m run
10 thrusters #35 (and no cheating on the squats!)
5 push-ups with tall box on knees
February 24th, 2009 on 6:52 pm
11:17
February 24th, 2009 on 7:08 pm
12:30
HSPUs on 30″ box in pike position, otherwise Rx’d
February 24th, 2009 on 7:39 pm
12:53
Everything as Rx’d except for one ab mat on the HSPUs.
Tomorrow is SUPPOSED to be my day off, but if the WOD is a real ass-kicker, I may have to come in for it.
Finally, the Paleo way to wake up (for all you bacon lovers out there):
http://www.mathlete.com/portfolio/wakeNbacon.php
February 24th, 2009 on 8:00 pm
14:12. Scaled HSPU with feet on 30″ box.
February 24th, 2009 on 8:05 pm
12:40 (knees on tall box for HSPU)
February 24th, 2009 on 8:26 pm
Did thrusters RX’d but HSPU’s on 30 inch box in the pike position
13:09
February 24th, 2009 on 8:38 pm
13:20 (knees on 30” box for HSPU)
Vacation was great but coming back and completing today’s WOD was painful.
February 24th, 2009 on 8:46 pm
4 rounds for time:
Run 400m
10 Thrusters 45#
5 HSPUs
12:33 as RX’d
I don’t like running in the cold, but I’ll have to admit I run better in the cold. This was a fun one.
February 24th, 2009 on 9:01 pm
10:47
1 ab mat for HSPU
February 24th, 2009 on 9:02 pm
Ran 400m
10 Thrusters (35)
5 HSPUs (Tall Box)
11:15
I like the running WODs! Cant wait until it gets warm outside!
February 24th, 2009 on 9:09 pm
4 rounds for time:
Run 400m
10 Thrusters 45#
5 HSPUs
1st ran 400m , last 3 rounds rowed. was still feeling yesterday’s WOD
all thrusters with 45lb barbell.
first 3 rounds did HSPU’s 24” box , pike position, last 4 HSPU knees on the box.
Time :- 15:40
February 24th, 2009 on 9:13 pm
I think it was 10:34? Right behind Rob – one-armed thrusters for the shoulder. Loved this one.
What’s up with tomorrow’s WOD not being posted yet/???
February 24th, 2009 on 9:27 pm
11:51
tall box hspu
February 24th, 2009 on 9:41 pm
11:28 as Rx’d.
Pretty good WOD for me. HSPUs were good…a few I didn’t go all the way to the floor and was an inch or two short, but all in all I was happy to be able to do all of them.
I can’t wait to drop 10 lbs. Felt the extra weight during the run portion! Current weight is 189. Goal is 179!
February 24th, 2009 on 10:00 pm
4 rounds for time:
Run 400m
10 Thrusters 35#
5 HSPUs
HSPU’s with kness on 30″ box
Wasn’t paying attention – did 10 HSPUs instead of 5 each round!!
Time – 14:24
February 24th, 2009 on 10:10 pm
10:24 (high box)
February 24th, 2009 on 10:17 pm
12:30
February 24th, 2009 on 11:06 pm
4 rounds for time:
Run 400m
10 Thrusters 45/35 lbs.
5 Hand Stand Push Ups (used blue bands)
13:43
February 24th, 2009 on 11:10 pm
4 rounds for time:
400m Run
10 Back Extensions (on the GHD)
15 x #30 Single Arm Thrusters
14:06
February 25th, 2009 on 7:59 am
13:40 using 1 abmat
February 25th, 2009 on 8:35 am
15:45
Four rounds
row 400 meters
10 thursters – 35 lbs
5 push ups
February 25th, 2009 on 11:35 am
10:20 or something like that.
Subbed pike push ups on high box for HSPUs.
February 25th, 2009 on 12:17 pm
13:03-ish..
35# thrusters
tall box PU