Two Events
Wednesday, December 28, 2011
Mobility:
Tricep Mash or Rack Mobility with a band, accumulate 2 minutes on each arm
Warmup:
2 Rounds for Quality of:
Row 250 meters
5 Bridge Wall Walks
30 Second Sampson Stretch
Strength:
3-3-3-3 Power Clean
WOD:
21-15-9 reps for time of:
135 pound Clean
GHD sit-up
Today’s workout can be performed with either squat or power cleans. For those that are uninitiated to the GHD situp, be sure to scale the volume, depth of movement or substitute double the number of abmat situps!
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After our dominance at the local rowing competition two weeks ago, Alexi informed me about an upcoming rowing event in Long Beach. The first weekend of February, there is a 2000 meter race which qualifies certain people for the Indoor Rowing World Championships (called CRASH-Bs) in Boston at the end of February. The last race event we participated in was much more fun with relays, etc., this event is a legit rowing race with the potential to qualify for the world championships! Alexi will be there coaching her team, but if some PCFers were there to represent she will coach you through the event as well! The registration fee is only $20 and I promise the event will be a lot of fun, besides, there is nothing like the erg when it comes to kicking your ass into shape!
Register here.
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February 18th, CrossFit FAST will host the Winter Shakedown. Almost 50 teams from across the region will compete for the coveted Shakedown trophy and over $3,000 in prizes. Registration will open up New Years Eve at 1PM at this website. So put together a team of two men and two women if you are interested in competing! The event will sell out fast. Post in comments below if you are interested and need teammates. All experience levels are welcome!
Check out pics from the last event here.
Cindy, weighted ring dips:)
5:51 rx’d on GHD/cleans. Looking forward to getting back to Wednesday track nights to do some prowler pushing with Frank!
Great track night WOD with Frank, including some “partner” prowler pushing. 6:46 rx’d on GHD/cleans with squat cleans.
4:43 rx’d
7:12 @ 65#s
shoulder prep, shoulder and tricep distraction 1 min per side, press 3×85, 3×100, 3×110. then off to track night with guest appearance from joe d. 5x 200m with 2 min rest in between (33-35 sec for all) straight into 4x 50yd low bar prowler pushes (no weight added) with 2 min rest in between. Fifth prowler push was with joe d sitting on it for weight, i made it 25 yds before collapsing to the ground
Calf stretch, pike, and quad stretch after.
Performed heavy cleans last night, so opted to work on some more strength stuff. Bench 135×3, 155×3, 175×3, 195×2, 195×2. Finished with 5 Rounds of 10 Bench at 145, 2 legless rope climbs.
I intended on timing the workout, but forgot to check at the end as I was so frustrated with the rope climbs. My grip kept failing and I actually pulled a Rich Froning from the top on my second round! I think regular work on this will yield some all around benefits:)
5:34 Rx’d
PRd on the heavy cleans by 25#, ended up at 120. I could have gone up more, but decided to save it for the workout. Thanks, Diso for the tips on the cleans. First time cleans felt good and didn’t feel like I was wrenching my back.
RXd workout: 8:14, then worked on handstand pushups (got about a half handstand pushup — things to work on). Overall, a good day at PCF.
I did this last night and warmed up with heavy power cleans. Ended up PRing at 265. This made the 135 feel pretty light but the GHDs slowed me down. I need to work on moving through them faster. 5:35 Rx’d.