Wednesday 090401
AMRAP in 15 minutes:
5 Pullups
10 Pushups
15 Squats
1 Power Clean, 135/95 lbs
5 Pullups
10 Pushups
15 Squats
2 Power Clean, 135/95 lbs
…continue to increase power clean reps by 1 for each round completed.
Post rounds to comments.
The Greatest Thing To Come Out Of The Internet Ever: The Bacon Encyclopedia!!!!
This WOD has a name and it’s called “Power Cindy” Have fun!
Whoever took this picture with the flying ponytail needs to become our full time photographer . . .
That’s a great video from the NCR Hopper Challenge!
I didn’t get the video finished in time to put it on the post, but for the comments lurkers/posters there are two new vids up in our videos section to the right (and there will be a third in about an hour or so, it’s uploading now).
Cool video of the hopper challenge! Fun times.
Don’t know why I can’t post to yesterday’s comments, but for the record:
Back squats
205-215-225(PR)-235-X-X (blah – mind games)
Jumping squats, 60-sec: 39
Top-to-top Tabata pushups: 90 (happier about this)
Annie (w/ Siddharth): 10:10 (with weighted situps)
7 round plus pullups and pushups
115# and blue band
6 rounds (green band, 135#)
8 rounds rx’d
8 cleans short of 8 rds RX’D
Emma, it’s not…
Democrats vs. Republicans
Us vs. Them
It’s The Stupid Side vs. The Evil Side and I prefer to be on the Evil Side.
5 cleans short of 10rnds
Pull ups (blue )
Cleans 85# 3rnds
65# 6rnds
Curtis – don’t erase it!!!!!!
9 rounds + 5 pullups, 10 pushups, 15 squats, 1 power clean.
rx’d.
7 rounds + 5 pull-ups and 3 push-ups
pull-ups – blue band
push-ups – 2 rounds on toes and rest on knees
power clean – 3 round 85# and rest 80#
Love the action shot! Was sad to have missed out on the fun. Maybe soon. :O)
8 rounds – 55#
2 cleans short of 7 rounds
85#
6 1/4 rounds….blue band…95#
6 rounds plus 5 pull-ups
Green band, 2 rounds 65#, 4 rounds 45#
6 rounds + 2 pull-ups
115#, blue band
1st WOD ever
Crossfit Football is up and running:
http://www.crossfitfootball.com
I’m bummed I didn’t make it to this workout. But I was pretty sore this morning, and don’t think I could have done a pull-up. Or a push-up.
Power Cindy:
5 pull-ups (As Rx’d)
10 push-ups (As Rx’d)
15 squats (did about 75% of them to not burn out before the race)
Power Cleans – 70 pounds (stayed light for the shoulder and for the legs).
7.8 rounds
Decided I’m done using bands for pull-ups completely, so be prepared for some much slower times from me.
Neda – You’re SO RIGHT. This is why most of my friends (and future family) are Republicans, I like evil people better than stupid people.
Neda/Emma – great to see the shoulders are making progress.
Did we pin that down to you guys working hard on kipping pullups post-WOD? That seems to be the common perception among us Coaches.
That was my problem: kipping before I could do dead hang. Too much stress on the joint when hit the bottom of the kip without the strength there to support it.
10 rounds rx’d
My shoulder was hurt before I even knew what a kip was.
7 rounds + 5 pull-ups (tan band), 10 push-ups, 10 squats
Power Cleans – 65# (probably should have gone a little heavier)
Five rounds, five cleans short of six rounds.
Green band, 115#.
For those of you that are competing in the regional games, this would be a good test of your range of motion – chest to bar pull ups and good, honest chest to deck push ups. You might as well start practicing now, even if it brings your times down, because I am sure judging is going to be strict.
I REALLY want to do this WOD despite the fact that I am exhausted from the past couple of days and probably need a rest day. But if I do decide to do this tonight, I’ll be going as strict as I can. Chest to bar makes a big difference.
Speaking of Bacon, I’m ordering a few crates of this for Brian:
http://www.thinkgeek.com/stuff/41/squeez-bacon.html
love april fools day.
6 3/4 rounds (didn’t make it thru the cleans in the last round). Used 125# for the cleans.
ditto to what Alli said. add heavy push jerks, presses, and thrusters to the list, too.
6 rounds + pull-ups and sit-ups
blue band pull-ups and 115 lbs.
I totally had a brain fart this morning during the wod. First, I completely forgot to do the squats on a couple of rounds, so I had to do 30 squats for a couple of rounds. And I got it stuck in my had that these were hanging power cleans (i.e. the bar doesn’t go back to the floor). I ended up doing the hang cleans even though that’s not what was demoed.
On another note, I really liked the warm-up Jen had us do in the morning. I’ve had problems in the past with my neck/upper back/trap area. I think it’s because I have good shoulder strength but am weak in the other area. The problem has been getting significantly better as I do more active shoulder exercises and keep up with the stretching.
Just a heads up, the Army Ten Miler registration opened today and is almost half full already. It would be pretty awesome to have a PCF crew out there running.
On a side note:
On 03/30/09 while doing the part 1 of the WOD at Crossfit Boston (OHS 1-1-1 95-115-135PR) I jacked my shoulder up on the last one, I attempted to bring barbell back to my shoulder for a re-rack as opposed to just dropping it. When I was bringing it back down, started to lose it going backwards, and seriously strained (possibly dislocated and relocated) my left shoulder. Attempted WOD after (Nancy), made it through three rounds before having to give it up. Went to the Doc today and he thinks I tore either a ligament, tendon or whatever, but it is not severe enough to warrant any type of scope for now because I have pretty good range of motion. So hopefully it will heal up in a couple weeks. So I guess it’s squats and situps for me for awhile. Yippie!!
Speaking of Ten Milers, I registered for the Cherry Blossom Ten Miler ages ago and won’t be able to run this weekend due to a scheduling conflict. So if anyone would like my race bib, or knows of someone who would, email me at carolyn dot bonifas at gmail. Figured I’d toss it out on here before posting on Craigslist.
Here’s to doing the race under 70 minutes this year! We’ll see just how much fitter I am after 6 more months of CrossFit.
Carolyn, are you looking to sell your bib or give it away? I know you can’t “officially” transfer it, but I may know someone who would be interested if it’s a give away.
Hi Emma – The bib would be free. I could pick it up Saturday and then arrange a hand-off, or just send an email authorizing someone else to pick it up for me.
5:30am class set a record today with 6 people on the jump rope for about 7 or so jumps! Nice work, c’mon 6:30am don’t be so shy! Have fun with it!
If we could have fit a jump rope in the gym at 6:30 we could have tried, but I’m pretty sure it was the biggest 6:30 class I’ve been to.
7 rounds and 5 pullups
75# cleans
tan band pullups
Power Cindy
AMRAP in 15 minutes:
5 Pullups
10 Pushups
15 Squats
Power Clean, 95 lbs
(no bands for first 2 rounds of PUs, and then blue band for 5 rounds)
7 rounds
“Power Cindy”
7 3/4 rounds rx’d
Power Cindy
AMRAP in 15 minutes:
5 Pullups
10 Pushups
15 Squats
Power Clean, 135 lbs
6 Rounds RX’d, 3 cleans shy of 7
7 3/4 rounds
blue band
sub’d dumbbell on knee pushups
1 arm power clean #45
Power Cindy
AMRAP in 15 min
5 Pull-Ups (Blue Band)
10 Push-Ups
15 Squats
Power Clean, 115#
6 Rounds, 6 cleans short of 7 total rounds
6 rounds
105 lbs cleans
Bluebands for pullups
Did 8 rnds as Rx’d in 14:00 min. and enjoyed the last mnite of the work by resting.
5 rounds blue band pullups.
Power Cindy
7 rounds completed as rx’d
(was done with Cindy component and 1 power clean in 8th round)
Was shooting for 8 rounds, but was focused on power clean form and thus took much longer than I would have wanted. At least it was rx’d.
6 rounds
Blue band w/pullups
75 lbs power cleans
Pullups (Tan band)
Pushups (round 3-8 knees)
Power Cleans 65 lbs
8 Rounds
thanks jimmy & jon for the extra help tonight. my itb, psoas (is that right jon?), or whatever is causing the major discomfort is feeling a bit better…next time mandated stretching after dls.
9 rounds rx’d
9 rounds rx’d with 5 pull-ups
7 rounds with blue band for pullups, 95#
5 rounds with green band pullups and 65# power cleans.
Hotel room WOD:
3 rounds for time
50 pushups
50 situps
50 squats
12:47
Too much time out of the box makes Ken a fat boy.
7 rounds 65# blue band
8 rounds + 5 pull ups.
As RX’d.
7 rounds
95# cleans, knee PU, blue band strict-ish pullups
I’d like to thank PCF for its continued support of my sanity. Walked into the box wound up and stressed out, got decimated by power cleans (my form was all kinds of off: I ended up doing twice as many per round due to failures) but left in great spirits. Nothing puts things in perspective like lifting some heavy shit. You guys are all awesome. End cheesy rant.
8 rounds + pull ups + push ups + squats as Rx’d.
I love the addition of PCs. Added a different element to the usual Cindy WOD. Those cleans got damn tough later in the workout.
6 rounds with 95 lb. power cleans
One power clean short of 7 rounds.
7 rounds RX’d
7 3/4 Rounds 85lbs
9 Rounds as Rx’d
7 rds RXd
During this WOD some of the coaches noticed that several of us were not going deep enough on our squats. When we took out the MedBall, on which we were all trained for air squats, we noticed that for some the squat depth was adequate according to CrossFit standards. However, for some of us unlucky folk, we were only at parallel. So, have someone check your squat depth and get your @$$ to those ankles!!!
10 Rounds as Rxd.
I finished the 10th clean with two seconds left and in order to accomplish that I had to do 10 unbroken at the end. In other words, if anyone gets 11 that is a HUUUUUUUUGE jump over 10. It’s like going from 17 to 18 on the pull-up ladder rather going from 17 to 18 on a regular cindy. One of them is just one round harder. This one is exponentially harder.
9 2/3 rounds as Rxd
5 3/4 rounds. Blue band pullups, knee pushups for most of the last 3 rounds. 65lbs.