69 Responses to “Wednesday 090401”

  1. superwhite March 31, 2009 at 8:24 pm #

    This WOD has a name and it’s called “Power Cindy” Have fun!

  2. DanPCF March 31, 2009 at 9:34 pm #

    Whoever took this picture with the flying ponytail needs to become our full time photographer . . .

  3. Erin B March 31, 2009 at 9:47 pm #

    That’s a great video from the NCR Hopper Challenge!

  4. Brian PCF March 31, 2009 at 10:18 pm #

    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).

  5. Aaron K. March 31, 2009 at 10:50 pm #

    Cool video of the hopper challenge! Fun times.

  6. Aaron K. March 31, 2009 at 10:57 pm #

    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. Justin H April 1, 2009 at 6:54 am #

    7 round plus pullups and pushups
    115# and blue band

  8. Chris F April 1, 2009 at 7:21 am #

    6 rounds (green band, 135#)

  9. B Wilkins April 1, 2009 at 7:27 am #

    8 rounds rx’d

  10. Brian April 1, 2009 at 7:33 am #

    8 cleans short of 8 rds RX’D

  11. High maintenance April 1, 2009 at 7:42 am #

    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!!!!!!

  12. Ryan P April 1, 2009 at 7:45 am #

    9 rounds + 5 pullups, 10 pushups, 15 squats, 1 power clean.

    rx’d.

  13. Liz K April 1, 2009 at 7:59 am #

    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#

  14. Tes April 1, 2009 at 8:05 am #

    Love the action shot! Was sad to have missed out on the fun. Maybe soon. :O)

  15. Eva April 1, 2009 at 8:21 am #

    8 rounds – 55#

  16. Anna C April 1, 2009 at 8:22 am #

    2 cleans short of 7 rounds
    85#

  17. Marc B April 1, 2009 at 8:23 am #

    6 1/4 rounds….blue band…95#

  18. Katie April 1, 2009 at 8:28 am #

    6 rounds plus 5 pull-ups

    Green band, 2 rounds 65#, 4 rounds 45#

  19. Andrew S April 1, 2009 at 8:59 am #

    6 rounds + 2 pull-ups
    115#, blue band

    1st WOD ever

  20. Brian PCF April 1, 2009 at 9:02 am #

    Crossfit Football is up and running:

    http://www.crossfitfootball.com

  21. julie April 1, 2009 at 9:09 am #

    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.

  22. Emma April 1, 2009 at 9:26 am #

    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.

  23. Brian PCF April 1, 2009 at 9:41 am #

    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.

  24. Alli April 1, 2009 at 10:00 am #

    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.

  25. Rick April 1, 2009 at 10:08 am #

    10 rounds rx’d

  26. Emma April 1, 2009 at 10:14 am #

    My shoulder was hurt before I even knew what a kip was.

  27. Laura G April 1, 2009 at 10:14 am #

    7 rounds + 5 pull-ups (tan band), 10 push-ups, 10 squats
    Power Cleans – 65# (probably should have gone a little heavier)

  28. Dan S April 1, 2009 at 11:37 am #

    Five rounds, five cleans short of six rounds.
    Green band, 115#.

  29. Erika - PCF April 1, 2009 at 11:47 am #

    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.

  30. jared April 1, 2009 at 12:19 pm #

    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.

  31. Andre April 1, 2009 at 12:57 pm #

    6 3/4 rounds (didn’t make it thru the cleans in the last round). Used 125# for the cleans.

  32. Alison April 1, 2009 at 1:52 pm #

    ditto to what Alli said. add heavy push jerks, presses, and thrusters to the list, too.

  33. Dave C April 1, 2009 at 1:54 pm #

    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.

  34. Boston Drew H. April 1, 2009 at 2:13 pm #

    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!!

  35. Carolyn April 1, 2009 at 2:50 pm #

    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. :)

  36. Emma April 1, 2009 at 3:51 pm #

    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.

  37. Carolyn April 1, 2009 at 4:26 pm #

    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.

  38. superwhite April 1, 2009 at 5:20 pm #

    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!

  39. Katie April 1, 2009 at 5:23 pm #

    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.

  40. Ana Isabel April 1, 2009 at 5:56 pm #

    7 rounds and 5 pullups
    75# cleans
    tan band pullups

  41. Keith April 1, 2009 at 6:32 pm #

    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

  42. Lauren H. April 1, 2009 at 6:40 pm #

    “Power Cindy”
    7 3/4 rounds rx’d

  43. Brad G April 1, 2009 at 6:42 pm #

    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

  44. Lisa D April 1, 2009 at 6:51 pm #

    7 3/4 rounds
    blue band
    sub’d dumbbell on knee pushups
    1 arm power clean #45

  45. Bryan M April 1, 2009 at 6:58 pm #

    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

  46. Joe K. April 1, 2009 at 7:23 pm #

    6 rounds
    105 lbs cleans
    Bluebands for pullups

  47. Guch April 1, 2009 at 7:36 pm #

    Did 8 rnds as Rx’d in 14:00 min. and enjoyed the last mnite of the work by resting.

  48. Andy M April 1, 2009 at 7:57 pm #

    5 rounds blue band pullups.

  49. Aaron K. April 1, 2009 at 8:29 pm #

    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.

  50. Brad K April 1, 2009 at 8:37 pm #

    6 rounds
    Blue band w/pullups
    75 lbs power cleans

  51. Erin B April 1, 2009 at 8:53 pm #

    Pullups (Tan band)
    Pushups (round 3-8 knees)
    Power Cleans 65 lbs
    8 Rounds

  52. JT April 1, 2009 at 8:59 pm #

    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.

  53. Christine April 1, 2009 at 9:01 pm #

    9 rounds rx’d

  54. Rich S. April 1, 2009 at 9:11 pm #

    9 rounds rx’d with 5 pull-ups

  55. Mary April 1, 2009 at 9:22 pm #

    7 rounds with blue band for pullups, 95#

  56. Tommy W. April 1, 2009 at 9:38 pm #

    5 rounds with green band pullups and 65# power cleans.

  57. Ken V. April 1, 2009 at 9:53 pm #

    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.

  58. Ashley April 1, 2009 at 9:55 pm #

    7 rounds 65# blue band

  59. JeremyB April 1, 2009 at 9:57 pm #

    8 rounds + 5 pull ups.
    As RX’d.

  60. Alli April 1, 2009 at 10:28 pm #

    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.

  61. Pete M April 1, 2009 at 10:34 pm #

    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.

  62. Sean M. April 1, 2009 at 10:38 pm #

    6 rounds with 95 lb. power cleans

    One power clean short of 7 rounds.

  63. JimmyG April 1, 2009 at 11:14 pm #

    7 rounds RX’d

  64. Erin C April 2, 2009 at 5:18 am #

    7 3/4 Rounds 85lbs

  65. Rob Catron April 2, 2009 at 5:54 am #

    9 Rounds as Rx’d

  66. Tes April 2, 2009 at 9:08 am #

    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!!!

  67. Aaron - PCF April 2, 2009 at 11:11 am #

    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.

  68. Mike H April 2, 2009 at 4:03 pm #

    9 2/3 rounds as Rxd

  69. Lynette April 3, 2009 at 1:35 pm #

    5 3/4 rounds. Blue band pullups, knee pushups for most of the last 3 rounds. 65lbs.

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