Jared PCF
For time:
30 Thrusters, 95/65 lbs
40 Pullups
15 Superman
15 Situps
20 Thruster, 95/65 lbs
30 Pullups
30 Superman
30 Situps
10 Thruster, 95/65 lbs
20 Pullups
45 Superman
45 Situps
21:19 scaled the last 30 thrusters to #75. Probably would have done just fine, albeit slow with the last 30 Rx’d but I didn’t want to compromise tomorrow’s heavy presses. Still going strong with the stronglifts 5×5. Zack is on board with it now which makes me push myself harder than when working out alone. Felt freaking awesome to get a grueling WOD in – I wish we had one every Tuesday, Wednesday, and Saturday to fit in with my strength training.
jared daily WOD, scaled
Stadium Workout
30 Wallballs (20lbs/12lbs)
Row 300m
30 Box jumps (24″)
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Rules:
Teams are of 4 people, 2 girls, 2 guys. Since this is at PCF and not in CA, if the numbers don’t add up correctly, adopt and overcome.
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
Not sure what our team got, but our strategy was solid. Rowing def wasn’t the limiting factor – DB push presses were. Great efforts by everyone @ 5pm.
http://potomaccf.tumblr.com/ – for PCF tweets at the game
jared daily WOD, scaled
Jared PCF 090619
AMRAP in 15 mins:
5 Front Squats
7 Burpee Box Jumps
8 rounds @ exactly 80% BW
Front squats felt better. Need to keep my back straight when I get tired. That was def a grueling 15 minutes, great programing.
jared daily WOD, scaled
4 rounds for time:
15 Power Snatches, 95 lbs
Row 250 meter
Jared – 15:XX scaled @ 75
Sucked it big time today. Diet was spot on, but damn I couldn’t sequentially power snatch to save my life. Practiced clean & jerks/ front squats in my garage for a while today, so maybe I was tired? Excuses. Starting a crucial heavy lifting program starting Monday. Got it all layed out, epic fail WODs like these just fire me up more to “lift heavy shit, fast”.
I seriously hope we do this again in a few months – determined to blow this time out of the water.
jared daily WOD, scaled
“Dead Ringer”
21-15-9
Dead Lift, 225/155 lbs
Ring dip
Burpees
11:47 scaled @ 185 DL
Should have sucked it up more on DLs, killed the ring dips and burpees.
jared daily WOD, scaled
“Elizabeth”
21-15-9
Power Clean, 135/95 lbs
Ring dips
10.27 scaled @ 115 lbs
jared daily WOD, scaled
3 Rounds for time:
15 Deadlift, 185/135 lbs
15 Dumbell Push Press, 45/25 lbs
25 Double Unders
13:XX scaled @ 135 DL, 30 PP
Totally should have upped the weight on the DLs – pretty much blew through them with minimal breaks. Kind of crazy how I used to not even be able to do 5 @ 135, now I can crank out 15 unbroken. Time to step it up on everything - go Rx or go home, right?
jared daily WOD, scaled
Jared PCF 090425
400m Run, 21 OHS, (95m/65w), 21 BoxJump
400m Run, 15 OHS, 15 BoxJump
400m Run, 9 OHS, 9 BoxJumps
15:41 scaled @ 65 lbs / 24 in box
Post-WOD
5 rounds of
10 GHD’s
10 pull-ups
10 push-ups
10 ring dips
Post-post-WOD
x2 BBQ’s
x12 beers
x100 games of horseshoes / bocce / pong
jared daily WOD, scaled
Jared PCF 090423
For time:
30 Pull-ups
30 KB Swings, 1.5/1 pood
30 Box jumps
30 Push-press, 95/65lbs
30 Burpees
30 Slam balls
30 Sumo deadlift high pull (2/1.5 pood)
30 Wallball
Run 400m
24:00 something – scaled push press @ 75 lbs
Post-WOD
50 situps
50 pullups
50 pushups
~30 dips (no energy left)
4 hours of sleep due to excessive drinking last night KILLED me during the WOD. Dehydrated, both calves cramped BAD during the 400m run. Cramped up again during the walk home in the middle of a crosswalk and fell to the ground. To make up for this disaster I’ll do the friday and saturday WOD with additional sprint training.
jared daily WOD, scaled
“Grace”
For time:
30 reps, 135 lbs Clean and Jerk
6:56 @ 115 lbs
should have gone 135, finally getting ROM down. Post-WOD did 20 or so C&J’s @ 115 & 135 with my bro to work on form / ROM. Off to San Diego for a week, will crossfit at some local affiliates. Stay tuned…
jared daily WOD, scaled