back squat (max attempt)
1-1-1-1-1
Compare results to November 19, 2009.
then, as many rounds as possible in 10 minutes:
8x pushup
6x pull-up
4x single-leg squat (alternating, total)
Compare results to February 11, 2009.
back squat (max attempt)
1-1-1-1-1
Compare results to November 19, 2009.
then, as many rounds as possible in 10 minutes:
8x pushup
6x pull-up
4x single-leg squat (alternating, total)
Compare results to February 11, 2009.
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I’m seriously thinking about moving to Edmonton this weekend to compete in the Central Canada sectional. Those WODs are a total gift of miracles.
Dave R
OHS Dave..one of your fav, no wonder you want Canada..but I echo StuLu..you’re going to rock as are all the MPH athletes…we’ll be cheering you all on….LOUDLY! 😀
I personally can imagine nothing worse than 7 minutes of thrusters. 🙂
What Dave, you want to advance on the back of Canadians? Are we supposed to compare you to the talent of Nickleback? Or Sidney Crosby god forbid? I fear that you have been doing too many burpees on MPH floor mats (“Made in Canada” – if you look closely). And, dare I say it may be affecting your psyche. You got this man…American style….get in the shit and hum Bruce Springsteen, knowing full well that to advance through the best is something special.
As the great actor Lesley Nielson said over and over in the classic – and should have won an Oscar film – Airplane; “I just want to let you know…we are all counting on you.” Yes…we are. Yes…you can do this dude. The harder the better. Get out there and weed em’ out.
StuLu – Armchair Quarterback
Team,
Some sectionals’ housekeeping while we wait for the workouts to be announced…
1. Athletes: Ivy, Dave O., Dave R., Jeremy, Melody, Meg, Rob, Joe P.
2. Spectators: Jeff, Mayra, Neil, Ted (Saturday), Jen M., Sean M., John S., Jessica, Teal, Sid, Dave S., Christine, Susanna (Saturday, Meg’s pass), Chuck (Sunday, Meg’s pass), Adam C. (Steve’s pass), Joe F.
3. Support crew: Christy, B-kay, Steve.
4. If any competing athletes have an unused spectator’s pass, let us know.
5. If anyone—athlete or spectator—needs a ride, let us know. Once we settle that, we’ll see who has extra room in his or her car.
6. The event is being held at the Annandale, VA branch of Northern Virginia Community College. A link: http://games2010.crossfit.com/events/virginia-wv-dc/.
7. MPH will have a booth (read: ~8′ x 10′ swatch of real estate in the “Cultural Center” that we will call home; the coolers there will be for ice only).
8. Here’s what we know (an excerpt from an email sent by the organizers):
————————-
Saturday, 27 March
07:00 – 08:00 Competitor Registration
08:00 – 08:30 Competitors Meeting
08:00 – 09:00 Guest and Spectator Registration
08:55 Welcome and National Anthem
09:00 Competition Starts
16:00 Day one ends
Sunday, 28 March
08:00 2nd Day of Competition begins
15:30 Awards, Presentation, and Interviews
Parking
–On Saturday, March 27th, everybody (competitors, spectators, judges and volunteers) needs to use the Visitor’s parking garage. There is a fee of $1/hour up to $6 max a day. It is cash only.
–On Sunday March 28th the parking garage is closed. Everyone can use the B lot (students lots) for free.
————————-
Thanks,
John
My ride actually fell through, so if anyone has room, I’ll buy you dinner at Westend 🙂
Right now I have an empty car so if more people need a ride, I can drive them.
Sid
I have space so I can give you a ride…
John,
I have an unused guest pass.
-Jeremy
I’d appreciate a ride for Sunday.
charles
–Scores–
Borja G.: 255-265-275-280-x-lbs., 8 rounds + 6x pushup
Ralph A.: 225-245-255x-225x-x-lbs., 9 rounds (sub: jump-stretch pull-up, red, squat)
Alex M.: 215-225-235-240-245x-lbs., 9 rounds + 8x pushup (sub: assisted s.l.s)
Tamra F.: 175-175-175-175-175-lbs., 6 rounds +… 6x pull-up (sub: jump-stretch pull-up red, assisted s.l.s)
Kim H.: 8 rounds (sub: 1x bodyrow, squat)
Erez Y.: 215-220x-220x-220x-x-lbs., 11 rounds
Erin K.: 205-215-225-230-x-lbs., 9 rounds
Antonio G.: 215-235-245-255x-255-lbs., 9 rounds (sub: assisted s.l.s.)
Derek B.: 175-195x-190-190-180-lbs., 7 rounds + 4x pushup (sub: jump-stretch pull-up, blue, assisted s.l.s.)
Kris C.: 145-155-160x-x-x-lbs., 7 rounds + 8x pushup (sub: jump-stretch pull-up, red)
Eli K.: 115-125-135-125-125-lbs., 4 rounds + 4x pushup (sub: assisted s.l.s.)
Amy D.: 175-185-190-195x-195x-lbs., 8 rounds (sub: deadlift, 2x bodyrow, squat)
Kristie K.: 105-115-125-135x-130-lbs., 6 rounds (sub: jump-stretch pull-up, blue, assisted. s.l.s.)
Beth F.: 115-115-115-115-115-lbs., 3 rounds +… 3x pull-up (sub: jump-stretch pull-up, blue, assisted. s.l.s.)
Ted K.: 8 rounds + 8x pushup (sub: sit-up)
Sean M.: 275-285-285x-x-x-lbs., 6 rounds + 8x pushup (sub: assisted s.l.s.)
Charles H.: 255-265-275-280x-x-lbs., 12 rounds (sub: assisted s.l.s.)
Sidra C.: 185-195-200-205-210x-lbs., 5 rounds + 8x pushup (sub: assisted s.l.s.)
Josh M.: 175-185x-185x-175-175-lbs., 12 rounds + 2x pushup (sub: assisted s.l.s.)
Scott D.: 185x-185x-185-185-185-lbs., 10 rounds +… 1x squat (sub: assisted s.l.s.)
Bill G.: 135-145-165-175-185-lbs., 8 rounds + 8x pushup (sub: assisted s.l.s.)
Mayra C.: 135x-135-135-135-135-lbs., 6 rounds +… 4x pull-up (sub: jump-stretch pull-up, red, assisted s.l.s.)
Jessica H.: 135-140-x-x-x-lbs., 8 rounds
Jen M.: 135-140x-135-x-x-lbs., 3 rounds +… 2x squat (assisted s.l.s.)
Katie M.: 95-105x-95-95-95-lbs., 6 rounds (sub: jump-stretch pull-up, green, assisted s.l.s.)
Leota B.: 95-105x-95-95-95-lbs., 8 rounds + 8x pushup (sub: jump-stretch pull-up, green, assisted s.l.s)
Sakar P.: 185-195-205-205-205-lbs., 7 rounds +… 5x pull-up (sub: jump-stretch pull-up, red, assisted s.l.s.)
Roselena R.: 185-195-200-205x-x-lbs., 5 rounds +… 2x pull-up (sub: assisted s.l.s.)
Robbie S.: 155-175-185-195-x-lbs., 7 rounds +… 3x pull-up (sub: assisted s.l.s.)
Kevin C.: 155-155-165-165-165-lbs., 5 rounds (sub: assisted s.l.s.)
Johnny A.: 135-145-145-145-145-lbs., 6 rounds +… 3x pull-up (sub: jump-stretch pull-up, green, assisted s.l.s)
Jessy C.: 95-105-110-115x-x-lbs., 5 rounds +… 3x pull-up
Lisa C.: 75-85-90x-90x-85-lbs., 6 rounds + 8x pushup (sub: sit-up, jump-stretch pull-up, red)
Susanna B.: 185-195-205-210-215x-lbs., 5 rounds + 1x pushup (sub: 1x bodyrow, incline pushup, squat)
Greg C.: 225-245-265x-265x-245-lbs., 11 rounds (sub: assisted s.l.s.)
Linda K.: 75-85-85x-80-80-lbs., 7 rounds (sub: jump-stretch pull-up, green, assisted s.l.s)
Matt W.: 275-285x-285-290-x-lbs., 6 round + 7x pushup (sub: assisted s.l.s)
Travis O.: 285-295-300-310-315-lbs., 5 rounds +… 4x pull-up (sub: jump-stretch pull-up, red)
Kyle F.: 265-280-285-290x-x-lbs., 7 rounds (sub: assisted s.l.s)
Adam H.: 205-215-225-235x-x-lbs., 7 rounds +… 1x pull-up (sub: assisted s.l.s)
Thomas M.: 145-155-165x-160-165-lbs., 8 rounds +… 6x pull-up (sub: assisted s.l.s)
Sara D.: 105-115-115x-105-105-lbs., 8 rounds (sub: jump-stretch pull-up, green, assisted s.l.s)
Adam C.: 215-220x-220-225x-x-lbs., 9 rounds +… 6x pull-up
StuLu.: 195-195-195-195-195-lbs., 7 rounds + 4x pushup (sub: assisted s.l.s)
Joe F.: 195-205-215-220x-x-lbs., 11 rounds + 8x pushup
Jason H.: 185-195-205-210x-x-lbs., 13 rounds +… 6x pull-up
Wayne C.: 175-195-205-215-225-lbs., 8 rounds (sub: assisted s.l.s)
Sean F.: 160-165-170-175-180-lbs., 8 rounds (sub: assisted s.l.s)
Tyler P.: 135-135-135-145-145-lbs., 6 rounds + 5x pushup (sub: 2x bodyrow, assisted s.l.s)
Koji H.: 145-155-160-165x-165x-lbs., 10 rounds +… 1x s.l.s
Erin H.: 95-95-95-95-95-lbs., 5 rounds +… 6x pull-up (sub: assisted s.l.s)
Neil A.: 245-255-265-270-275x-lbs., 11 rounds +… 6x pull-up (sub: assisted s.l.s)
Marc B.: 245-255-265x-255-255-lbs., 5 rounds +… 5x pull-up (sub: assisted s.l.s)
Jonathan H.: 175-185x-185x-x-x-lbs., 10 rounds + 8x pushup (sub: assisted s.l.s)
Sue R.: 55-55-55-60-60-lbs., 5 rounds +… 3x pull-up (sub: jump-stretch pull-up, green, assisted s.l.s)
Christine S.: 115-115-115-115-115-lbs., 6 rounds + 8x pushup (sub: assisted s.l.s)
Teal B.: 155-165-175-175-180-lbs., 5 rounds + 7x pushup (sub: jump-stretch pull-up, green, assisted s.l.s)
Gary C.: 165x-155-165-165-x-lbs., 6 rounds + 5x pushup (sub: jump-stretch pull-up, blue, assisted s.l.s)
David S.: 165-175-185-190-x-lbs., 6 rounds + 8x pushup (sub: jump-stretch pull-up, red, 2x squat)
I didn’t substitute sit ups for the push ups. Was I supposed to? They didn’t bother the shoulder.
Amy
I’m wondering how you guys deal psychologically with injury. This sort of hit me in the face today cause one rep max squats is my favorite WOD, and I’m generally fond of anything to do with squatting. Usually I put up big numbers and they make me feel good. Both about myself and my effort in the gym. However for the last six months or so I’ve been going through a lower back/knee injury that has really affected my squat numbers. And its hard.
Part of me feels disappointed that I’m no where close to my lifetime max efforts. Part of me feels like I’m not doing anything “real” or significant when I squat 100lbs below max. I mean, I intellectually realize the importance of getting fit again and keeping on coming in, I also realize that your WOD is about finding the edge for that moment in time… but those realizations don’t really seem to alleviate the dissatisfaction. Does anyone else feel this way? How do you deal with it?
The WOD’s are posted. Start your analysis now.
My initial thinking is that this is a perfect MPH line-up. The balance of metabolic and strength plays right into our game. There is nothing posted that attempts to eliminate perfectly great athletes that might struggle with offbeat moves (like “flying-pullups” that I saw as one of the sectional offerings). Let’s be fair here….handstand push-ups off the ceiling with a weighted vest while singing Helen Reddy is NOT classic Crossfit.
So, good for the organizers in coming up with something real.
This is our time. This is our house. UNLEASH THE FURY!!!!!!!
StuLu – Team MPH Commentator.