“L-Sit Challenge”
Three attempts to determine the PCF L-Sit Champion
”Burpee-Wall Ball Challenge”
Teams of two will play five two-minute rounds for max reps.
Teammates will stand shoulder-to-shoulder. One partner will perform a wall ball toss off the wall to their partner and immediately perform one burpee. Teams will repeat for as many reps as possible, counting only those reps in which the ball clears the 10-foot target and is caught before touching the ground. There will be a two-minute rest period between each of the five rounds.
Andrew Maloney / Jared McQueen – 35 – 35 -35 -35 -35 = 175~ish. Our counting was awful.
take the counts with a grain of salt – we can’t count to save our lives. If anything our numbers were higher. Props to Abi and Scott cranking out some high numbers next to us.
jared Uncategorized
Run 6 x 400m
Hold best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
Jared PCF: 1:15~ish plus or minus a few seconds
jared Uncategorized
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
Jared PCF 259 Rx’d
jared Uncategorized
For Time:
Run 800m
30-20-10
Pullups
Virtual Shoveling, 45/25 lbs
Run 800
21:XX @ 35lbs
Scaled to 35, as I’m doing a heavy lifting day tomorrow. Grip totally and utterly failed while shoveling – which killed my pullup time. Killed both 800s.
For the last few weeks I’ve been putting in some solid effort learning how to butterfly kip. It had been a while since I’ve done pullups for time and my brain wanted me to butterfly. There were many times I was kind of alternating which set me back even further. I need to finish mastering the butterfly and commit next time we do pullups for time.
jared daily WOD
Buying into Jon’s challenge as well. I’ve been slipping off the paleo bandwagon a lot lately with my birthday / labor day last week. Time to get back on track. Actually looking forward to no booze in 30 days.
jared random health & fitness
“Helen”
3 rounds for time:
400 m Run
21 Kettlebell/Dumbbell Swings, 1.5/1 pood
12 Pullups
Jared PCF 12:15
Birthday dinner / drinks last night with my twin bro in DC destroyed me this morning. I should be able to knock out sub 10 easily… very disappointed with my time. At least this will give me a time to beat next time we do this WOD.
jared as Rx'd, daily WOD
“Crossfit Total”
1 rep max Back Squat
1 rep max Shoulder Press
1 rep max Deadlift
215 – 110 – 275 = 600
My only other CFT:
185 – 105 – 225 = 515 090408
Increased my score by 85 points which feels really good. Pretty disappointed I couldn’t squat 225 – was super close but failed both times. I’ll blame Jimmy Buffett last night for the poor performance this morning.
jared as Rx'd, daily WOD
Broad Jump
1-1-1-1-1
98′
Rest
Run Max Distance in 10 minutes
2400 Meters
Rest
Run Max Distance in 5 Minutes
1075
Rest
Run Max Distance 2:30
DNF – was about to blow out my left knee.
Tried to do an all-out sprint the last 2:30… which led to a very intense and long stride… which almost led to a blown ACL. Had to walk that one out and DNF. Props to Guch and Chad who killed it tonight. My good buddy Andrew also did very well, good job guys.
jared as Rx'd, daily WOD