Monday 170417

Posted by | April 16, 2017 | WODs | 14 Comments

  • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!
  • The Three’s Company Throwdown is almost upon us! April 28th at 6PM at Potomac, same-gender teams of 3 (mixed ability, both Rx and Scaled athletes on same team) will face off in a multi-workout throwdown! Click here to sign up, or email Colin at colin@potomaccrossfit.com with questions!
  • Grab a friend and join us for the Spring Nutrition 30-Day Challenge! The kick-off is Friday, April 21st at 9:30 am at Patriot or Sunday, April 23rd at Potomac at 9:30 am! Click here for more info!


  • “The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda, former Major League baseball player

    RX’d

    Level II

    Level I

    A.
    Every two minutes, for 12 minutes (6 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 1 rep @ 95%

    Then rest two minutes before starting…

    Every 3 minutes, for 6 minutes (2 sets) of:
    Back Squat x 1 rep @ 101-105% of previously tested 1-RM

    B.

    AMRAP 15:

    30 Wall Ball Shots (20/14 lbs)
    30 Pull-Ups
    30 Kettlebell Swings (53/35 lbs)

    A.
    Every two minutes, for 12 minutes (6 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 1 rep @ 95%

    Then rest two minutes before starting…

    Every 3 minutes, for 6 minutes (2 sets) of:
    Back Squat x 1 rep @ 101-105% of previously tested 1-RM

    B.

    AMRAP 15:

    25 Wall Ball Shots (20/14)
    25 Pull-Ups
    25 Russian Kettlebell Swings (53/35)

    A.
    Every two minutes, for 12 minutes (6 sets):
    Back Squat

    Building to a heavy single

    Then rest two minutes before starting…

    Every 3 minutes, for 6 minutes (2 sets) of:

    1 rep at 101-105% of your heaviest single

     
     
     
    B.

    AMRAP 15:

    30 Wall Ball Shots (14/8)
    30 Assisted Pull ups or Ring Rows
    30 Kettlebell Swings (53/35)

    Coach’s Note: Shoot for 3 rounds on the WOD. Go in with a game plan in terms of how you want to break up your reps. Think about your pacing today and check this great article on the pros and cons of red-lining during a workout.

    14 Comments

    • K-Nay says:

      A: Worked up to 195 for set 4 and felt lower back “crunch” so stopped
      B: 3+3 @
      25 Wall Ball Shots (16)
      25 Pull-Ups
      25 Russian Kettlebell Swings (35)

    • Mark M says:

      Back Squat (working off of 350 as max): 185(5)-225(5)-265(3)-295(2)-315(2)-335(1)-345(f)-345(1)
      WOD: 3+3 RX.
      Think I paced a little too much on the workout. I also don’t think that Alex W is ever going to ask me for a back squat spot again. I take a very up-close-and-personal approach to spotting that lift.

    • Arjan B says:

      A: New PR on the back squat of 285
      B: 2 + 44 Rx (2 rounds + 30 Wall Balls + 14 pull ups)

    • Paul B says:

      @Nacho, it only makes sense for you to get up close and personal as you are probably just missing Shane…

      HBBS: 205/240/280/315/335/350….360/370(f)

      Metcon: 3+8

    • Alex W says:

      Back squat – 165/205/230/260/275/290…295/300(fail/raddled)
      Mark…thank you for the spot, just wasn’t ready for you to get right up in there! I will still ask you if your the only person in the gym haha…kidding I appreciate it

      Metcon – 2+43 Rx+ (ran out of 20 lb Wall Balls so grabbed a 30 Iber (brutal)

    • John S. says:

      Squats: 135-235, then back down to 225 for the heavy singles. A few fails/ self spots.
      Triplet: 2+67 level 2. I wouldn’t complain if we didn’t do wallballs for a while…
      Good sized crew of regulars at the 0530
      Thanks again to all who made it in for “Battling Bastards” on Saturday, and to those who were out of town but were with us in spirit.

    • Mark M says:

      Paul, I meant to write 3+9 for my score on the workout.
      Just kidding…I got 3+3.

    • Mel M. says:

      BS- 175# not a PR
      WOD- 2+39 rx

    • Travis says:

      BS – up to 355, failed at 365

      Metcon – 3+18 rx

    • Kris says:

      105/115/135/145/155/160/165

      2+59 rxd

    • Shane says:

      Squat-355
      Metcon-3+56 RX

      Nooners almost kicked me out today. Kidding, thank you for letting me workout today.

      Miss one 0530 and there’s chaos. We may never see Alex again…

      Alex-If contact wasn’t made it’s a good spot. Mark is also exceptional at spotting snatches, push jerks and deadlifts.

      See below link and link in name of Mark spotting the push jerk. 🙂

      https://www.youtube.com/watch?v=g1HEPrUnec4

    • Mark M says:

      Shane – regarding the video – that bar goes through the ceiling and ends up in the parking lot if I’m spotting.

    • Greg M says:

      Squat: worked up to 295
      Metcon 3+4 at a 30-20-30 rep scheme with Rx WB and KB.

    • Alex W says:

      Shane – think that video is what Mark thought was going to happen.