Monday, August 20, 2012
Sunday, August 19, 2012 at 07:49PM 
Just a reminder about the 1st Annual CF Balance Pig Roast this weekend!
WHEN: Saturday, August 25th and 26th
WHERE: Capon Bridge, West Virginia ("The Farm"- 40 acres alongside the River)
WHY: To bring together crossfitters for a fun weekend including tubing, pig roasting, camping, and beers. There will be an optional WOD on Saturday.
BYOB- Also if you are planning to partake in pig roast, both Laura Thornhill and Ross Paolino have organized to purchase the pigs. Depending on the amount of people, cost will be approximately $65 per person. Feel free to bring other food and beverages. If you are looking to join last minute, please post to comments.
WOD for Monday:
Work up to 3RM Shoulder Press
3X3 @90% of above 5RM
You have 10 minute to complete the following:
5x Max Effort Unbroken Double-unders*
*Your objective is to achieve the most number of reps. You choose the work set reps. These are too be completed unbroken. There is no score based on broken work-sets (For example, if you choose 50 and miss at 49 that set is 0 points). Choose within your level of proficiency and rest as needed.
*Scaling Options: For those who are unable to do above 10 unbroken consecutive double-unders- scale to 5 sets of 25 attempts. Your score is based on total number of double-unders achieved.
Post weight and score to comments.
Reader Comments (12)
SP - 3 RM - 165
3@145, 145, 145
WOD -
5 rounds
3 strict pull ups then max kipping pull ups - 12.12.5.10, 8
SP - 3 RM -
3 @ 75, 75, 75
WOD:
Double Unders - started @ a set of 15 and added 5 each time. Got up to a set of 40 unbroken. Attempted to match my set of 40 but was unable to - closest I got was 37.
After class I got my first chin-up :D
Pre-class Bench press 5-5-5-2@100-120-135-135.
Strict press mess: 3RM fails at 95-90-85, 3x3 at 80.
WOD - goal was sets of 15, never made it. Max was 2 sets of 12. Shins hurting about halfway through.
MU transition
Did too much over the weekend for Monday a.m. to be a good workout, esp for shoulder work.
Sunday night: "Jack"
20 min AMRAP of 10 push press 75#, 10 KB 35, 10 BJ 20#
9 round + 28
Saturday - Luray Oympic triathlon, swim & run were OK but bike was a slow sufferfest with lower back issue.
SP- 3x 40-45-50-55
(3 @ 50)
WOD - Practiced DU - got 18 and many many failed attempts.
SP 3RM 140; then 2x3 @ 125 and 1x3 @ 130
DU's: Lost to Nils in a fight to the end.
SP 3rm = 85; SP 3x3 @ 75.
DU's = Picked 50 and did them at the top of the minute. Missed round 4 at 7 DU, but hit the reattempt of 50 and the fifth set.
Total Recall from this weekend was great! It was a really well run event. I was surprised at how much the adrenaline of competition pushed me further than I expected (based on recent in-class performance). Even with some misses, I'm glad to have legit 1rm's in all 4 lifts for the CrossFit Football Total, and I've already set my sights on some new goals.
My CFFB Total - 758
PC - 148; BS - 185; BP - 120; DL - 305
I workout over at Dupont. Is anyone here doing the Spartan Race in VA this Saturday?
Press: worked up to 125 (got one rep at 130), then 3x3 at 115
Double unders: played DU h.o.r.s.e. with Nick. Don't think we ever had to go higher than 18 on any of the rounds.
SP: 3RM of 130, 3x3 at 115
WOD: 5 sets of 50 DUs. Tried to do a set of 60 at the end but failed.
PreWOD: 4 rounds of 5 C/J(155#) and 15 WB(20#) - 10:30(EJ disturbed me a lot!) then SP: 160(2)-145-145-145, DU: 5 sets of 50 reps
SP: 115# x 3
DU: 46, 52, 54, 36, 64
SP: 155lbs 3RM
135-145-145
DUs: 100-40-60-40-20
METCON from Friday: 2:44