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.