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Tex | 26.06.2012
“Many of us dream of using our skills, strength, and functional movements that we are learning in crossfit dupont in real life situations. Maybe that dream is to lift a heavy car to save a baby, or maybe that dream is to survive the zombie apocalypse. My dream is slightly less lofty- to somehow fold myself into a thirty year old go-kart that is painted to look like Herbie the Love Bug. Well, thanks to Crossfit Dupont, my dreams came true this past weekend. Where other family members failed, either by not trying or trying and getting stuck (and having to remove the frame to get them out of the car), I was successful. Was it comfortable? Nope. Could I steer it easily? Not at all. But did I fit? You bet! You too, can achieve your dreams: just get low on those squats, maintain that lumbar curve, and open those hips doing jimmy buffets with abandon.”
~Katie
Announcements:
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:
Deadlift 5RM
DWOD:
Complete with a Partner for time:
50 Supine Rows (Partner in the bottom of a squat!)
100 Kettlebell Swings (Partner in Bridge!)
200 Sledge Hammer Strikes (Deadbugs!)
*One partner works while other completes other exercise.
*Number is total reps between the two partners, split anyway possible.
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26 Responses to Wednesday 6/27/2012 WOD
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Deadbugs ? Sub for sledge hammer strikes ?
Any advice for doing this one without a partner or a sledge hammer?
SWOD- have not DLed in a while.. last time was a few months ago, when I was beefier, and 3RM was 160 (3/30), today 145 5RM and I probably couldve gone up another 5 or 10#- all in all glad to see I maintained considering the loss of bulk
DWOD- Devon (great partner if you ever need one- she really pulls her weight
) and I = 13:25 (including dialougue and losing count) – 44# KB, 10# hammer, no worming on supines but not exactly chest to bar
Rest(light bike ride) day tomorrow to recover- Monday kicked my arse
Deadlifts to 295#
DWOD: w/ Andrew in 12:42 (used 1.5 pood KB and 16# hammer)
SWOD: 150#, 160# fail. Form was not good – hip mobility still compromised.
DWOD: 14:52 with Julissa. A mix of 35/44# KB and 10# hammer. And a mix of silence, talk radio, Gotye, and System of a Down on the stereo. I missed the silence by the end.
SWOD: 185# 5 reps, 205# fail
DWOD: 14:43 w/ Ed A. 16 kg KB & 10 lb hammer.
Fun stuff today.
SWOD:
Deadlift 5RM – 137.5kg (~303# = 18#PR)
Also did 1 at 145kg (~320# = 11#PR)
DWOD:
No partner, so did half of each one, then counted the number of sets I had to do and did a minute of the other exercise for each set.
25 Supine Rows – 13, 12 (2 minutes in squat)
50 Kettlebell Swings w/34kg DB – 15, 15, 10, 10 (misread so did 4 minutes of planks)
100 Sledge Hammer Strikes using cable pull machine and baseball bat attachment set at 16kg – 40, 30, 30(3 minutes of deadbugs)
SWOD: 285#
DWOD: Split reps evenly with Simeon: 1.5 pood KB, 16# hammer… 14:13
5 rep deadlift… #255
stopped because I was having some issues with my core, or whatever it might be
DWOD: 13:25 with Nikki (minor counting mishap on my end, never be my partner if accuracy in counting is not your strength, bc I lose track a lot!)
#44 KB and #16 hammer
SWOD: DL 5RM @ 255#
DWOD: 14:09 with (the other) Kevin; 53# kb and 16# hammer (don’t hurt ‘em)
SWOD: 305#
DWOD: 1.5 pood KB, 16# hammer… 14:13 – Good work Kevin.
SWOD:
5×5 Power Cleans working up to 85% 1RM
DL 5RM: 255#
DWOD: 14:45
No partner , performed half of each lift followed by equal time of 2nd movement
70lbs American KB swings
Cross swings w/10kg bar
SWOD:Deadlift 5RM — 310# — Had waaaay more in me, but alas, stupid finger hurts whenever I grip a bar.
DWOD:Complete with a Partner for time:
50 Supine Rows (Partner in the bottom of a squat!)
100 Kettlebell Swings (Partner in Bridge!) — 2pood
200 Sledge Hammer Strikes (Deadbugs!) — 16#
*One partner works while other completes other exercise.
12:38 with Spencer
Deadlift 5rm: 160# (and 5# more than last week!)
DWOD: with Jenna, 15:15 (20# kb, modified supine rows, 16# hammer)
Love this dwod!
Warm up:
4 Rounds
Barbell Complex @75# (men) Instep Stretch
Training:
(1) Work up to 1RM Squat Clean @ 135
(2) 5 Rounds
2x Squat Clean @ 85% of 1RM @ 115 2x Shoulder Sweep
(3) 6 Rounds
5x Walking Lunge (10x Steps total), with dumbbells/kettlebells, increase load rapidly each round until 5x steps is hard, but doable, then immediately … @ 40 lbs
2x Jumping Lunge (4x lunges total) – jump high as possible
5x Y+L holding 2.5# Plates
(3) 6 Rounds
8x Ring or Bar Dips, increase load rapidly each round until 8x is hard, but doable
SWOD: DL 5RM: 145# Thanks Ellie for pushing me to go higher
DWOD; Ditto what Marli said..
Tex and Alex as promised… Why I train..
Simply said, one word summarizes my reasons for doing a lot of things in life but most especially training. BALANCE!
Like everyone in DC, I have a hard charging job with crazy hours, almost weekly travel, 16 direct reports, hundreds of employees and too much responsibility. I love my career and job but realized a long time ago that BALANCE was more important to me. I also realized that I could be even more successful at work if I made BALANCE a priority in my life. “Work hard, play hard!”
I define BALANCE as meaningful relationships with friends and family, a healthy lifestyle, fulfilling work and appreciation and maximization of every day. So I train because it fulfills my priority of living a healthy lifestyle and in turn contributing to balance in my life. I also believe it indirectly makes me a better leader in my field. And, I love being stronger!
I was attracted to Crossfit because it’s measurable. I love metrics because they hold you accountable. Numbers don’t lie. I always tell the team I lead at work “we can’t manage what we can’t measure!” I love Crossfit because it shows us progress in a tangible manner and we can manage to be better, plus every bit counts.
Lastly and most importantly, I love BALANCE gym and Crossfit Dupont because of the people. I’ve made friends that push me (sometimes force me) to be better, stronger and OLYMPIC…
My fourth real CF class, and loving it.
SWOD: 107#
DWOD: 13:40, odd man out, did it by myself (which was fine since I’m a newb!)
25 modified Supine Rows, two 20sec rests in a squat
50 Kettlebell Swings (the orange one #?), three 20sec rests in a bridge
100 Sledge Hammer Strikes (I think 8#, still tough for me), four 20sec rests in deadbug
5 RM Deadlift
215 – was ugly, also only 5# under my 1RM – excited to see my new 1 Rm
DWOD
13: something with Katie – I LOVE CHEERING
SWOD: to 235
DWOD: 13:18 with Johanna. (44# KBS, 16lb hammer)
DL 5 for 290
WOD with Joe. THink we clocked in at 12:38
5RM DL: 185
Dwod: 16:10 w/ 44 lbs kb
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