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Tex | 03.05.2012
“When I left you I was but the learner. Now…I am the master.”
~Darth Cali
Happy Star Wars Day! Post your favorite quote, clip or inspirational Star Wars story to comments…expect about 30 from Cali.
SWOD:
Snatch 4×3 @ 50-60% 2 RM from 4-11-2012
Power Clean 4x 3 +3 Front Squats @ 80-90% 3 RM PC from 4-9-2012
*Perform 3 Power Cleans and at the top of 3rd rep perform 3 Front Squats
DWOD:
As many rounds as possible in 6 minutes:
7 Dumbbell Hang Cleans 50 lbs
7 Dumbbell Push Press 50 lbs
21 Double Unders
Post rounds completed to comments.
————————————————————
Announcements:
Our friends at PAC Rugby are hosting a Happy Hour Fundraiser at Balance Gym Thomas Circle Friday evening beginning at 6pm. PAC is DC’s premier Rugby team coached by Balance Gym’s Ben Wiedemer, and often trains on our court. Great way to kick off your summer, support a great sport, and get your SEXY Friday started off right.
Lets send a sea of SEXY Friday Purple to the Hope !
Register for the Mid-Atlantic Crossfit Affiliates for Hope here!
What you need to know about the event:
June 9, 2012
9am-5pm
John Marshall Park
32 Crossfit Affiliates
What you need to know about registration:
-There are 4 options for registration: Individual; Individual with T; Children; Volunteer
-Registration fees are $7 today but go up to $12 in 8 days.
-Fees cover expenses for the event. Any leftover money will be donated.
-To support CFHQ’s partnering with St. Jude and in the spirit of the event, all participants must fundraise at least $30 through www.CrossfitforHope.com
-Register your name and select CrossFit Dupont as your affiliate. Our gym’s fundraising goal is $1000.
-Just to be clear. You must register to participate in the event on John Marshall Park in June here, and to raise money for our affiliate to must register here.
25 Responses to SEXY Friday 5/4/2012 WOD
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http://www.youtube.com/watch?v=D_S0fzsh91w
http://www.youtube.com/watch?v=IdZHyDu1MPk
“If you strike me down I shall become more powerful than you can possibly imagine.” -My mantra in the words of Obi Wan
Try not. Do or do not. There is no try. – Yoda
Happy star wars day
May the 4th be with you.
Me right about now, http://www.youtube.com/watch?v=sGTAnXqn9Jc
http://www.youtube.com/watch?v=xV7Ha3VDbzE
Currently in first place you are…
SWOD:Squat Snatch 4×3 @ 95#
Power Snatch 4 x 3 +3 Overhead Squats @ 95-105-115-115
AMRAP in 6 minutes:
7 Dumbbell Hang Cleans 40 lbs
7 Dumbbell Push Press 40 lbs
21 Double Unders
5 rounds + 10 Reps
SWOD:
75 Snatch
130 Clean
DWOD 4 Rounds @ 35 lbs
Star Wars Cops: http://www.youtube.com/watch?v=4MMAoOPa0Pg
Best of Star Wars Family Guy: http://www.youtube.com/watch?v=nw2y2y0zKiY&feature=related
SWOD – Snatches @ 115#
Power Clean + Front Squat @ 220# (TOUGH!)
DWOD – 50lb dumbbells – 4 rounds + Hang Cleans
Goodbye grip, it was great while it lasted. Typing hurts. Happy Star Wars Day! The Jawas = today’s front squats. R2D2 = me. They really sneak up on you.
http://youtu.be/hY2-4AltJwg
SWOD: snatch to 30#, PC/FS to 90# – felt better than last time
DWOD: 20# (should have been 25#) – 4rnds plus 30 single
I liked the Ewoks.
Snatched to 85 lbs
Clean+front squat complex at 165
Listened to some John Williams– and this is for you, TM (caution: adult language): http://beastmodaldomains.files.wordpress.com/2012/04/idgaf1.gif
Dwod for 3 full rounds + 7 hpcs + 7 pps + 1 du + 1 lashing of Tex’s face with the jumprope
Power Snatch @ 85#
Power Cleans + Front Squats @ 135#
DWOD: 3 Rd @ 45# DBs
Squats (make-up from Monday) @ 255#
http://www.youtube.com/watch?v=Pr3sBks5o_8
Quint, best video ever.
Here’s what plays in my head repeatedly when I’m coaching-
http://www.youtube.com/watch?v=q3hn6fFTxeo
And in these tough economic times,
http://www.thefunnyblog.org/wp-content/uploads/2009/06/unemployed-550×439.jpg
SWOD: 115
DWOD: 3 and DBs (30#)
Team- today was not my day to shine, and this is how my body feels about the WOD:
http://www.youtube.com/watch?v=Jui-giDd26A
Also-
I have spent literally the entire morning so far watching Star Wars clips.
http://www.youtube.com/watch?v=7mabm-BKPok
“Isn’t a parsec a unit of distance, not time?”
Here is my contribution to the excitement of Star Wars Day
http://www.youtube.com/watch?v=DZp2D0DuIj0
http://www.youtube.com/watch?v=BgAlQuqzl8o
Part II! So good
http://www.youtube.com/watch?annotation_id=annotation_656004&v=Up_VoEGPwfg&feature=iv&src_vid=7mabm-BKPok
Whoa this must be a record for posts before noon-
Snatch – 50#
PC – 65# (wore 2 shirts to avoid bruising!)
DWOD 25# dBS 3 rds + 3 HCs
with high skips (seems like good transition to proper jumping for DUs)
New Impromptu Goal: 10 DUs by end of May-
I know nothing about star wars but there are quite a few “famous star wars quote websites” so I must be missing out!
Broadside: I always know where I’m going.
Matchstick: Yeah, where’s that, Broadside?
Broadside: I’m gonna blow up that battleship.
Plo Koon: A clear path if ever there was one.” Author Unknown
SWOD:
75 Snatch
130 Clean
DWOD 3.489 Rounds @ 45 lbs
Not exactly relevant to Star Wars, but…. seeing as it could also be called “I’m a closet nerd” day, enjoy this breakdown of the new Batman trailer: http://www.comicbookmovie.com/fansites/luffycapri/news/?a=59058
Snatch: 65
Clean: 95
WOD: 3 rounds plus 10 DUs (35#)
SWOD:
Snatch 4×3 @ 50-60% 2 RM — 95#
Power Clean 4x 3 +3 Front Squats @ 80-90% 3 RM — 155#
*Perform 3 Power Cleans and at the top of 3rd rep perform 3 Front Squats
DWOD:As many rounds as possible in 6 minutes:7 Dumbbell Hang Cleans 50 lbs
7 Dumbbell Push Press 50 lbs
21 Double Unders
2 Rounds plus Hang Cleans and 3 Push Presses @ 50#
DWOD:
Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
215#
SWOD:
Front Squat 5×3 @ 215#
Full GHR 3 x 6
SATURDAY:
Complete 3 rounds:
20 reps of Sandbag Shouldering – 135 lbs
Sprint 150 yards
14:39
Snatch: sets at 30#
Clean: sets up to 90#
DWOD: 15# dumbells (sorry tex!) and 50 jumps rather than doubleunders — 4 sets and a fifth set up to 4 jumps.