PCF WOD 5.06.10

Slightly out of order…

Deadlift
1-1-1-1-1-1-1

For Time:
50 Ring Dips
200 Double Unders or 75 Box Jumps (20 inches)

DL: 335 (PR)
Metcon: 7:37 rx’d, DUs

Got 355 off the ground, but didn’t pull it up fully and copped out. Dropped to 345 with less than a minute rest (because we were out of time), got that off the ground but still didn’t pull it up. So… next time, incorporate more rest and/or shoot for the 355 sooner.

I forgot how tired ring dips make your arms and thus tired out on DUs. Not a good DU day for me. Got off the ring dips right after Guch though, so that went reasonably well. Guch did a great job being Tigger on the box jumps.

At the encouragement of Dave and LeeAnn, went along with Foundations in FGB for a round = 112 (there were some serious transition issues with me – like me flipping the rowing display over, and doing PPs when we were supposed to do SDHPs).

PCF WOD 5.09.10

Happy Mothers’ Day!  Wish I could have celebrated with my mom, but that’s hard when she’s 5,000 miles and 6 time-zones away.

“Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute, repeat for five rounds.  Partial rounds count (in this case, we began on the next movement – e.g., if you completed the 3 power cleans, you got credited for the 1/3 and started the next round on pushups).

22 2/3 rounds as rx’d
(5 – 4 1/3 – 4 1/3 – 4 1/3 – 4 2/3)

My favorite Crossfit WOD.  I really, really like this one.  It’s a met-con, but contains a heavy-ish component (power cleans) with bodyweight components (push-ups, squats).  The number of reps, I find, suits me perfectly as well.  I’m finally strong enough to do the power cleans without too much effort, and 3 reps is low enough that I can do them unbroken.  Same with push-ups and squats – 6 and 9 reps respectively are low enough for me to do them unbroken each set.  It seems that 6 is the magic number for push-ups since whenever Cindy comes up, I usually break the sets of 10 push-ups in later rounds.  I took the squats relatively slow since the quads were feeling yesterday’s Filthy 50 – so that’s an area of improvement to go faster next time.  In any case, I’m pretty happy overall with this performance, as I did everything unbroken.  The last time I did this more than a year ago (4/10/09), I got 16 rounds.

Saturday WOD at CFA 5.08.10

Visited Curtis’ new box – Crossfit Adaptation – to see how everything was going.  Great space, nice setup, and good times.  In addition to checking out the box, my motivation was to re-do the dreaded Filthy 50 and improve upon my less-than-impressive time a couple weeks back in St. Louis (33:13 – yes, somewhat embarrassing, but the time before that was something like 38:47).

“Filthy 50″
50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (1 pood/25 lbs)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions (sub Supermans)
50 Wall Ball (20/12)
50 Burpees
50 Double Unders

30:54 as rx’d

Okay, better than last time, but I was hoping for a sub-30 performance.  Here are my thoughts on reasons why this didn’t happen: knees-to-elbows, wall balls, and burpees.  I would guess those three exercises took more than 2/3 of the workout time.  I can kip KTE, but there comes a point when I can only string a few together, either because I’m losing my grip, or because my abs get tired.  Wall balls are troublesome when there is a ledge to hit – give me a ten-foot target on a flat wall, and I can do it better.  Bad depth perception.  I should be better at burpees, but ever since gaining weight, they’re not so fantastic.

These are things to certainly consider next time I do skill work.  Great job to Paul who bested his previous time by 40-ish seconds and flew through the WOD in just over 18 minutes.  I’d like to set a goal for completing this next time in the 25-28 minute range.