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Tex | 27.06.2012
Marli after completing her Olympic Triathlon (1.5K swim, 40K bike, 10K run) last weekend. Final time 3:03:04. Next up on Marli’s goals! is the Nation’s Triathlon, Sept. 9th!
Announcements:
Saturday, June 30th- Balance Gym Bike to the Beach Spin-a-thon, Thomas Circle Rooftop.
Saturday, June 30th- Barbell Club Meeting at CFDupont in the studio at 1pm!
Saturday, June 30th- Paleo Pot Luck 3.0 at Lauren’s House, 71 Seaton Place NW, at 6pm!
SWOD:
Seated Hurdle Jumps
1, 1, 1, 1, 1, 1, 1, 1
DWOD:
Complete 5 Rounds for time of:
5 Wall Balls
10 Ball Slams
5 Broad Jumps for max distance
Post heights, loads and times to comments.
18 Responses to Thursday 6/28/2012 WOD
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SWOD: 39.5″
DWOD: 20# med ball 40# slam ball — 7:02
First attempt of Johanna and my “run club”
15 minutes: 60 yard sprint on the 30 second
(brought me back to my college days, except in much worse shape)
Annie: 50,40,30,20,10: double unders and sit ups
5min,50 seconds
Jim’s Strength Class
Gymnastic Practice: The Crow, Levered Elbow Holds, One-arm Levered Elbow Holds (fail!)
8×2 Jerks: bar/bar/bar/65/65/65/65/65/65 (really needed to focus on form)
5xBack Squats and 5x Rack Assisted Pullups- 135/145 then ran out of time
Run Club!
60 yard sprint on the 30 second for 15 min straight
Annie: 50,40,30,20,10: double unders and sit ups
5:39 (PR!)
If anyone is interested in joining the run club let us know! We are mostly going to stick to sprinting intervals.
Also, Marli, that is a great picture congrats girl! You are amazing
MARLI GIRL!! You are a stunner and I am so proud of you– you are looking RIPPED in that picture, and more importantly, HAPPY!- Its amazing how far youve come since we first came across eachother in foundations in September- keep it up and dont forget those REST days
!
SWOD: 37″
DWOD: 20# wall ball; 2 rds slam ball at 40#, 3 rds at 30# – 7:32
AWESOME JOB MARLI! That is truly impressive!
I am interested in running…maybe
SWOD: Bench 5,5,5,3,2,2
Seated Hurtle Jump: about 40″
DWOD: 5:15 20# wall ball 40# slam ball
Thanks all! It was a great time and I couldn’t have done it without CFDupont. Nikki’s not kidding when she says how far I came from Foundations. But what are rest days?
I’m also interested in running but I’m not as fast as Jo and Devon. So, Katie, if you’re in I’m in.
Jo & Devon….holler I am in for run club. What track did you guys go to?
Did my own thing today, mainly because I wanted to see how I would perform on one of the first MetCons I did in Crossfit in 2009.
So as I mentioned in my prior blog posts, here are some numbers to compare:
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#
Total: 892#
June 28th, 2012 — MetCon — 3 rounds for time 300M Row, 15 Wall Ball (#20lbs), 10 burpees — 9:55
So Not bad…time went down by 1/3, or 5 minutes with the added weight of a 20# ball instead of a 12# ball.
New goal — not to bitch as much about sucking at MetCons.
Also did tonight:
5x5x5 Bulgarian Split Squats @ 55# dumbells
6x6x6 Curls for the Girls @ 40# dumbells
SWOD: 39″ (Got over the 42, but hit it going up with my knee)
DWOD: 16lbs for first 3 sets, 20 for last 2
slams 40lbs
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