Friday 120223
High Bar Backsquat
3-3-3-3-3
21-15-9
Power Clean (135/95)
Pull-up
DB Overhead Walking Lunge (35/25)
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February 23rd, 2012 on 9:01 pm
1st
All Praise To Antwone, the premier short chocolate god of the universe.
February 23rd, 2012 on 9:10 pm
2nd.
Lolz. funny.
February 23rd, 2012 on 9:14 pm
3rd
All Praise To Antwone, the premier short chocolate god of the universe.
February 23rd, 2012 on 9:21 pm
Hey guys, Kourtney P is back from Africa. To welcome her back we are headed for drinks Saturday night at the Continental in Rosslyn.
Please come on by and have some drinks and fun.
February 23rd, 2012 on 11:58 pm
And Kourtney is back just in time for CFE!!!
We are having the last FREE CrossFit Endurance class this Saturday at Patriot at 8:30am (please note the time change). There will also be an informational meeting regarding the season at 10am at Thirsty Bernie’s. Please RSVP if you are interested in coming to the informational meeting so that I can let the Manager know how many we are expecting. If you have questions please email me at tes@patriotcrossfit.com.
February 24th, 2012 on 6:30 am
Hiii everyone! Does anyone know of a box in the Cincinnati area? Weekend travels…thanks!
February 24th, 2012 on 7:30 am
@nicole:
http://maps.google.com/maps?q=crossfit+cincinnati,+oh&hl=en&sll=39.180368,-84.43406&sspn=0.36939,0.727158&hq=crossfit&hnear=Cincinnati,+Hamilton,+Ohio&t=h&z=13
February 24th, 2012 on 7:48 am
Moving day! My WOD: Lift and carry a gazillion boxes. Repeat.
February 24th, 2012 on 7:57 am
Is anyone else having trouble submitting their score on the games site?
February 24th, 2012 on 8:16 am
So what if we input the incorrect score on the site? I put what I thought I remembered when I got home last night, but I may be one rep off. Can the coaches correct that or do I have to know what I did?
Mollie: I just submitted mine, no issues. Now I’m just waiting for Patriot to certify (if I submitted the right score).
February 24th, 2012 on 8:19 am
Squats: 85# for all. First time back doing squats since tweaking my knee so stayed light.
11:11:
85# cleans
Pullup rounds of 6, 9, 9 to work unassisted
Lunges rx
February 24th, 2012 on 8:30 am
Got it…I think it was a wierd work security blocking situation.
Also, squats on Friday? Inconsistencies make my OCD flare up…
February 24th, 2012 on 9:05 am
What time are the make-ups and re-dos on Sunday?
February 24th, 2012 on 9:08 am
Squat – 165, 165, 185, 185, 185
WOD – 14.08 – Level 2 weight but at 18/12/6 rep scheme.
February 24th, 2012 on 9:16 am
Squat 185
Metcon: 13:4x w/ 115# PC, 30# lunge
Mollie, with snatch on Monday and squats today I feel like my whole week is off.
February 24th, 2012 on 9:17 am
High Bar BSx3: 165, 185, 185, 185, 185
Metcon: 13:19 at level 2 (21-15-9 of 115# PC’s + pull ups + 30# db OH lunges)
February 24th, 2012 on 9:18 am
Squats: 85#
Level 1: 10:30 w/ 25# DB hang power cleans and a mix of green banded pull-ups and ring rows.
February 24th, 2012 on 9:30 am
@Rick – 11:30. Please email aaron@patriotcrossfit.com to RSVP.
February 24th, 2012 on 9:34 am
@EmilyT – You are going to crush that moving WOD! Just keep good form in the lumbar area.
HPBS: 3x5x115#
Metcon: 9:45 @ 65# PC, 1 red band PUs, 25# plate overhead (two hands)
February 24th, 2012 on 9:40 am
Actually Rick, I believe it is 12:30 according to the post the other day.
Great job everyone last night. Early in the competition we would be
1ST PLACE in the Mid-Atlantic Region
3RD PLACE in the WORLD
we will get score validated. Just be patient. We have until Tuesday to get it done and don’t want to rush and make any mistakes.
February 24th, 2012 on 9:59 am
HBBS: 115-115-125-125-135
I should probably have added more weight but I was exhausted today!
Metcon: 14:11 rx’d
There wasn’t a lot in the tank this morning so I was running on empty early on.
The exciting thing is that I did all of my wods (M, T, Th, F) RX’d this week! No more excuses! I will get faster over time; it is just nice to know I can handle the weight.
February 24th, 2012 on 10:00 am
Squats: 185#
Metcon: 10:24 @ Level 2(115#PC, 30# DB)
Also I’m liking the use of the ropes during the warm-up, having only used them 1 other time. Practice makes perfect!
February 24th, 2012 on 10:09 am
For you CFE folks coming tomorrow please let me know if you are coming to just the class or hte class AND the informational meeting. The informational meeting will be held over brunch at Thirsty Bernie’s so I have to give them a head count. Class attendance is not mandatory to attend the informational meeting/brunch.
email me at tes@patriotcrossfit.com.
Thanks!!
February 24th, 2012 on 10:37 am
13:45 at #115 clean and 30# lunges at 21-15-9; unassisted pullups at 15-12-9.
Incidentally today’s Amazon Deal is 50% off the Spartan Race in August in Leesburg. Anyone interested? http://local.amazon.com/washington-dc/B007CMM9CQ?src=email&cid=em_dd_200_101_na&ref_=pe_142220_22842210
February 24th, 2012 on 10:55 am
Matt R., Come join PCFE. We will be running the Spartan Race as a team.
February 24th, 2012 on 10:58 am
@Matt R. I peep this video. http://vimeo.com/37128298 I’m sold, lets make a team, Louis K, you in ?
February 24th, 2012 on 11:30 am
If there is a slow crippled division for that race please sign me up!
February 24th, 2012 on 12:02 pm
Is there a Clydesdale division, cause I think I got that!
February 24th, 2012 on 12:12 pm
Disappointed that I’m missing this WOD!!!
Anyone know of a good box in the Brunswick, GA area? Thanks!
February 24th, 2012 on 12:18 pm
Matt, I just signed up. I created a team. Team “Dragonball Demons – We The Strongest” . Hop on board Rick/Aaron
http://local.amazon.com/washington-dc/B007CMM9CQ?src=email&cid=em_dd_200_101_na&ref_=pe_142220_22842210
Tes I’m planning to do CFE with you guys. What day/time weekly do you guys plan to meet ?
February 24th, 2012 on 1:03 pm
Anyone in need of furniture? I have a really nice large 3 seat sofa, 2 seater love seat, and coffee table I’d like to sell. They are all in excellent condition. I’d give a PCFer a sick deal if interested. Hit me up at john_craighillatyahoo.com
Thanks,
Johnny
February 24th, 2012 on 1:16 pm
Johnny,
Are you using the same scale that is used for cars, for your furniture? If so does that mean no dents in the couch?
February 24th, 2012 on 1:34 pm
I accidentally left my new water bottle after the Wednesday WOD. If you happen to see it, could you drop it in the lost and found? It’s glass with a blue rubber cover. Thanks!!
February 24th, 2012 on 1:35 pm
Squat: 215,2×225,2×235
Metcon: 11:06Rx
February 24th, 2012 on 1:50 pm
35, 35, 45, 45, 45 – 40% per Dr.’s orders
14:08 75/65, red/blue/green, 15# step ups
February 24th, 2012 on 1:50 pm
@AaronPCF…I signed up for the games today, please keep an eye out for me.
February 24th, 2012 on 2:05 pm
@Antwone: Class is Tues/Thurs at 7pm at Patriot and Sat at 8am in and around the DC area. Sign-ups are on MBO. For additional information join us for brunch tomorrow at 10am.
February 24th, 2012 on 2:21 pm
HBBS: 105#
Metcon: Cleans at 65# (should have gone w/75#), Pullups w/one orange band 15-12-9 to work w/less resistance, lunges w/20#
10:28
@Mary – inspiring work this week!
February 24th, 2012 on 2:29 pm
Kas – we can only accept or reject your score, not edit. I’ll double check your card and e mail you if it is different from what you submitted, then you can change it.
Rick (any anyone else interested in a make up) – it is at 12:30 on Sunday. I’ll be running it, so please e mail me (erika@patriotcrossfit.com) if you are interested.
Sara T – found your water bottle after we spoke today. On my desk in the office.
February 24th, 2012 on 2:59 pm
Thanks Erika!!
February 24th, 2012 on 3:02 pm
Erika,
Sign Wilkins up. He is very interested.
February 24th, 2012 on 3:23 pm
I validated all the scores that are in as of 3:15. If yours didn’t get validated and you think it should have, let me know. If you haven’t submitted your score, do it.
Kristin M and Kassi, you were one rep too many on the score you entered according to your score cards. Please re-enter and I’ll validate the scores.
Hugs.
e
February 24th, 2012 on 4:06 pm
Wait, we don’t get a +1 for showing up?
Sorry about that, Erika – must have had burpee brain after those fun seven minutes. All fixed.
February 24th, 2012 on 4:09 pm
Tes, thanks for the invite, I would love to train with CFE but I just know with my work schedule it would be hard to impossible to make most of the classes. Can I still go yogging behind you at the Spartan Race?
February 24th, 2012 on 4:15 pm
If we try again on Sunday, and do fewer burpees, do we get to keep the highest score?
February 24th, 2012 on 5:10 pm
8:52 rx’d…..very fun wod.
February 24th, 2012 on 5:15 pm
Also, I am currently tied WORLDWIDE for 2,517th. Oooooooooooooh yeah.
February 24th, 2012 on 6:00 pm
Squats: 220-255
Metcon: 11:16 rx
February 24th, 2012 on 6:06 pm
So, I am in a pretty legit amount of pain today after yesterday’s burpees. To the point that it hurts to breath. I wouldn’t even categorize it as soreness. It’s not unlike the aftermath of being kicked in the stomach repeatedly. Is this normal, or did I maybe mess myself up past the normal side effects of 7 minutes of burpees?
February 24th, 2012 on 7:28 pm
Wendler BS Week 13 – 257.5×14
Not bad for a runner ….
See you at CFE tomorrow!
February 24th, 2012 on 7:54 pm
Wendeler
Metcon
7:49rx
February 24th, 2012 on 7:57 pm
BS: 245
MC: 10:49 rxd
February 24th, 2012 on 8:04 pm
BS:
Metcon: 11:23 rx’d
February 24th, 2012 on 8:21 pm
BS: 185-185-205-225-225
Metcon: 12:26 level II with green band.
February 24th, 2012 on 8:50 pm
105# high back squat
12:41 metcon (65# cleans, shorted the pull ups by 5, two red bands 20# dumbbell)
February 24th, 2012 on 9:22 pm
BS: 185-185-185-185-195
MC:
– Jammed my thumb pretty bad trying to control a bouncing bar in the second round of Cleans. Was going to stop but decided to finish out the WOD (albeit very slow). thanks you coaches for sticking around till i finished.
February 25th, 2012 on 9:19 am
High bar back squat x3: 105-115-125-125
Metcon: 10:51 with 75#, 20#.
Subbed pushups for about 10 of the 2nd round pullups, just to keep moving as my pullups started to fail. Also reduced to 65# cleans for last round. Did pretty good on cycling cleans and getting better at pullups!
March 6th, 2012 on 11:05 pm
.