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Tex | 24.06.2012
JP featured on CFEndurance after completing a 50 miler in 10 hours and 20 minutes!
Announcements:
Saturday June 30th, 6pm: Paleo Pot Luck at Lauren’s place, 71 Seaton Place NW.
Why do you train?: If you missed any of the amazing, inspiring stories and philosophies you need to revisit Friday’s blog comments! If you didn’t add your ‘Why’, it’s not too late, I know there are more of you out there!
SWOD:
Squat 5RM
DWOD:
“Del”
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Post times and loads to comments.
1st. Lt. Dimitri A. Del Castillo, 24, died June 25, 2011, at Kunar Province, Afghanistan of wounds suffered when enemy forces attacked their units with small arms fire. He was assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry, Schofeild Barracks, Hawaii. Dimitri is a 2005 graduate of Taylor High School, Katy, Texas, and a 2010 graduate of The United States Military Academy. Dimitri was a friend of mine and when I heard about his death I dedicated a workout to him that we did on 7-1-2011. On March 27, 2012, CrossFit HQ dedicated a HERO workout in his name and that is the workout we are doing today in honor of Dimitri’s bravery and sacrifice.
23 Responses to Monday 6/25/2012 WOD
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Squats to 260# (failed on 5th rep at 280#)
DWOD: in 25:16 (Rx-ed except last 5 HSPUs were scaled to pike pushups)
SWOD Squat 5 RM
Solid 5 reps at #120 with depth- got through #125 but not legit depth so wont count it-
WOD- 18:01 with mods on weighted pull ups (negative pull ups), HSPU (feet on box) and strict pull ups (ladder) —
#16 lb ball first 2 laps- #20 lb ball second two (wasnt available in beginning)
Had to actually add salt to the ol eggs this morning due to extreme sweating in the BIKRAM Kalorama Crossfit Facility!- (a really good detox though)
FUN!
ps- chest still really sore from max bench press/chin up combo on Friday- not sure if thats normal
SWOD: 5RM Squat at 250#
DWOD: 25:22
Scaled down with negative pull ups, and pike push-ups.
SWOD: 5RM Squat at 200#
DWOD: 19:15
5 rep back squat: #175
(wasn’t really feeling it this AM but #175 was my old 3 rep)
Hero WOD: 20 Min on the dot
Scaled the HSP to pike push-ups
Sorry we’ve missed so many classes as of late, but Kathy and I had to prep for a sprint triathlon which took place yesterday. For those of you may be interested, I’ve posted our times below. This particular race was a .62 mile swim, 17.5 mile bike and 3.4 mile run.
Kathy Wilson
Total Time: 2:48:55
Swim: 31:29
T1: 6:15
Bike: 1:23:17
T2: 3:10
Run: 44:16 (pace: 13:10) Kathy was also fighting some pretty severe calf issues, but she pushed through to the finish.
David Eckmann
Total Time: 2:18:50
Swim: 26:15
T1: 6:00
Bike: 1:10:57
T2: 1:19
Run: 34:21 (pace: 10:06)
It was a tough course with a bunch of hills in the bike and run. After we rest up and recover, we’ll be back to see you all again soon.
SWOD — 5RM @ 165#
Awesome fail on 175#, but still stoked on 165 (+20# on the 90% 3RM from 6/4, wasn’t here for last time we did 3RM)
DWOD — 22:01
Mods: Ladder pull-ups on top rung, used bench on HSPU
SWOD: squat 5rm @ 200#
DWOD: 24:46 (scaled last 10 pull-ups to feet on a box, scaled HSPU to bench, scaled CTB to feel on a box … that’s a lot of scaling; tough wod)
Squat 5RM: 145#
DWOD: 22:15 with 20# ball, mods–negative pull ups, pike push ups, ladder pull ups.
SWOD: 5RM: 180lbs not sure what my last 5RM was but pretty sure I beat it
DWOD: 24:15
Ran w/25# plate on a treadmill
Kipped 20lb pull ups and hspu
Chest to bar Butterfly chin ups
5 rep back squat: #170
Hero WOD: 24:07
Negatives for all pull ups
Finished all HSPU! (last one took a whole min)
Why I train:
This sh*t is fun. I think thats what it really comes down to. Its fun for me to push my body to the limit. Its fun to see physical results on my body. Its fun to see strength results. Its fun to talk to like minded people who have similar interests and goals. Its fun to compete. Yes, it sucks for the 24 min that you are going through a particularly hard work out, but when its over its fun to know that when you do that work out again, it won’t be as hard.
I’ve said a lot about how cross fit has changed my life here,
http://www.crossfitdupont.com/2012/02/14/wednesday-2152012-wod/
and I think it really has summed up why I love this sport so much. But if you are too lazy too read that, I’ll sum it up for you. Every day I try to do something that I have never done before. I try to PR. If one day I do one more push up than the day before, its a win. Ive changed so much within the last year I don’t think I could ever go back living my old life.
The only time I get frustrated is when I expect too much from my body, I’m my own worst critic. I have to remind myself where I started and how much I have gained in the last year or so.
1 year ago
Back squat: 1RM 115#
Today
Back squat 5RM 170#
StrengthWOD: Back Squat 5 x 265# (#PRCity)
DeathWOD: 24:00 as RX’d except 15 of 25 HSPU were pike pushups (good thing, too — otherwise I’d still be doing the workout)
Awesome job, Kathy and Dave. Here are my times from the Oly tri (1.5K swim, 40K bike, 10K run)
Clock Time 03:03:04
Overall Place 997 / 1542
Gender Place 212 / 458
Division Place 29 / 56
Swim 00:27:48
Trans1 00:03:16
Bike 01:35:00
Trans2 00:01:48
Run 00:55:10
Swimrank 494
Bikerank 1401
Mph 15.6
Runrank 741
Pace 00:08:53
SWOD:
Squat 5RM — a very ugly 282# — never underestimate warming up.
DWOD:
“Del”For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Subbed Jumping Pullups with negatives
45# plate for the handstand pushups
19:50 (21:30 minus the 1:40 Start time)
DWOD: 115 5 rep max
Del: 17:26 – will need to challenge myself more on the pull ups next time
DWOD = SWOD
Why I train:
Honestly, like everyone, in part I train to look better. Ladies, you think you have it bad…no gay dude will date a chubby Republican in this damn city. C’est la vie.
I started Crossfit in October, 2009. I’d just come of PT for a sprained ankle and broken foot that occurred while training for the Marine Corps Marathon. I was basically unable to do much physical activity, which compounded with eating like shit, and drinking like….well you know how I drink — this all led to my 5’10″ frame carrying appx 260lbs. Not a good scene. Since then, I’ve dropped 40lbs (still have 20# to go!) and my numbers…well, they speak for themselves:
October 29th, 2009 at Primal Fitness :
Crossfit Total:
Back Squat Max: 175#,
Shoulder Press Max 115#,
Deadlift Max 235#
Total: 525#
MetCon: 3 rounds for time 300M Row, 15 Wall Ball (#12lbs), 10 burpees, 14:53
June 26, 2012 at Crossfit Dupont:
Back Squat Max: 325#
Press Max: 157# (as of 1-16-2012)
Deadlift Max: 410#
Tota: 892#
I might do that MetCon this week just to see if my time has improved…I bet it has.
All this, even with knee surgery that took me out of the game from 11-2010 until 6-2011.
I have to admit, somewhere along this road I’ve gone down, my training has become more about becoming better rather than looking better. Training has become more about pushing myself, setting the next PR (and admittedly finding the guy at the gym who is slightly better than me, and beating him — watch your backs guys), and getting stronger. I train now to be a better rugby player, I train to be a better athlete generally. I train to be healthier, and I train to have goals. Sure, I’d love to look like an underwear model and have fantastic psoas, but that’s probably never going to happen. But a 350# squat/450# Deadlift/175# Press will.
Also, I met a bunch of assholes at Primal who keep following me to whatever gym I go to. I train for them too.
5RM: 200, failed on the fifth attempt at 220 . Next time!!!
DWOD: 20:00 on the dot, 16lb ball, subbed negatives, hspu on box, and ‘ring rows’ on the parallettes, respectively. Burpees, as Rx’ed. Hollaaaaa!
Happy Monday!
SWOD:
Squat 5RM: 155lbs
DWOD:
(Using kipping pull ups after the first 17 of the first set)
(16lbs medicine ball)
(Feet on bleachers for hand stand push ups)
22:00 (23:40 minus the 1:40 Start time)
Sorry for the late post.
Squatted 5x 260. More in the tank.
“Del” 17:42
Scaled HSPUs to pike push ups to spare my shoulder. Otherwise as Rx’d
Hero WODs mean a lot; thanks for giving us this chance to honor your friend, Tex.
SWOD: 5RM-205
DWOD: Del 17:26 in Armor
“They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.”
Semper Fidelis
SWOD:
Front Squat 3RM @ 300#
DWOD:
As many rounds as possible in 10 minutes:
7 DB Bent Over Rows
7 DB Cleans
7 DB Push Presses
*Use 50lb dumbells
7 Rounds