Wednesday: 120627

Posted: June 26, 2012 by Todd Katz in Uncategorized, WODs
Tags: ,

A) Hang Clean (20 min cap)
5,5,3,3,2,1,1

B) Front Squat (20 minute cap)
5×5

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Comments
  1. Darby says:

    I wanted to say a quick note before the blog is filled with open slots and comments. 

    I have spent close to two years at Hammer Down CrossFit. The first wod at the box, I was a young fifteen years old. I actually grew up with you all as a family. Before, after, and sometimes even during, I’ve learned lessons from the fellow coaches and athletes that I’ll never forget. The connection I’ve developed between the other athletes while we suffer together is something I’ve never experienced before. I move on to my next phase leaving behind a nice dose of blood, sweat, and tears, looking forward to continued growth through new means. 

    Greg Glassman once said, and Todd loves to quote it, “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” which I couldn’t agree with more. Thank you, each and every one of you, whether I know you or not, for making the workouts fun and proving the power is in the community. 

    Love you all, have a great summer, see you soon!

    (Sarah Henry, I can’t imagine how many spelling and grammatical mistakes. Can we let it slide?)

    • Rebecca B says:

      Darby – you are an amazing lady! Your commitment, drive and focus are inspiring. Wishing you only the best! Take care!

    • spaceman89 says:

      It has been great working out with you, Darby. Thanks for the support and inspiration. Best of luck in your plebe summer! Go Navy!!

    • TOS says:

      Grammar free pass for poetry, Little Girl.

    • hammerdowncougar says:

      I have always admired your perservance, attitude, maturity….you will be sorely missed…I know you will be successful in whatever you decide to do…world watch out..dont forget to visit when you are back

  2. Frank O says:

    I have said it before and will say it again – as the father of 3 young daughters…. you are the epitomy of what all parents are looking for in young role models for their daughters. Congrats to you and best of luck. Stay safe.

  3. monroemiller says:

    Darby = awesome

  4. Courtney says:

    My 7:00am is open.

  5. TonyH says:

    Darby – I didn’t know you well, but the effect you’ve had on the HDCF family, the way you carry yourself, and the obvious pride your father has in you speaks volumes. As the father of a 12 year old girl, as Frank says above, you are a role model. Best of luck in your next chapter.

  6. Jean says:

    I started cross fit in december, all I would hear about was…Darby did the WOD in this time’, “Darby lifted this today”. I kept saying, “who is this Darby?”….and then I met her on Darby WOD day. I was happy to finally meet the person people spoke so highly of, and I couldn’t believe that you were in high school, you were very mature and made me feel very welcome at the box.
    First of all you are awesome! You are an amazing woman, and believe that you will continue to succeed with everything you do! I wish you the best.

  7. John P says:

    Good luck Darby, Annapolis will never be the same. Go Navy!

  8. spaceman89 says:

    Feeling sick. My 6am is available.

  9. Nancy says:

    Nancy and Tonys 6am spots are open

  10. Jon W says:

    A) 95×5, 115×5, 125×3, 135×3, 145×2, 155×1, 165×1, 170 (f)
    B) 95×5, 115×5, 135×5, 145×5, 155×5
    C) 17

  11. Jeff milam says:

    A) 205 (weak sauce)
    B) 245, 275 (1)
    C) MAN TEST: 34

  12. Matt V says:

    A) 135×5, 155×5, 175×3, 185×3, 185×2
    B) all at 185
    C) 31

  13. hammerdowncougar says:

    A. 83(5), 95.2(5), 103(3), 113(3), 118(2)-pr, 120.2(1)-pr, 123(f)
    B. 103 (5), 123(5), 133(5)
    C. 11

  14. TonyH says:

    A) 115, 135, 155, 165, 175(F), 175 (1), 185(F)
    B) 115, 135, 155, 175, 185
    C) 30

  15. Atacan says:

    A) 95,125,136,141 (f), 141, ran out of time for the singles
    B) 95,115,135,146,156
    C) 23 50# slam balls in one minute

  16. Scott S. says:

    a) 170×1 (PR), b) 156×5, c) 23

  17. Stephanie says:

    Darby-You are inspiration to all females out there, young and old. You have a very bright future ahead of you and I look forward to hearing about it. Although I did not know you well, I feel lucky for that short period of time to watch you in awe in the box. Good Luck !

  18. Kevin P says:

    A) 95×5, 115×5, 135×3, 145×3, 155×2, 165×1, 175×1, 185×1(PR)
    B) 115, 135, 155, 175, 195×3 (PR)
    195 was previous 1RM.
    C) 27

  19. Mike Ponder says:

    A) 135, 165, 205, 225, 245, 265(PR), 275×2 (F!)
    B) 185, 185, 205, 225, 245×4
    C) 20ish? lost count…

  20. Lil'b says:

    A) 315# PR

    B) 225 all sets

  21. Nelson says:

    A) 145, 156(f)

    B) worked up to 155×4 for 5th round

    C) 21 on man test (PR – previous was 18)

  22. NickyB says:

    A) 135, 155, 185, 196(drop), 205 (F)
    B) 135, 155, 175, 185, 205
    C) 30

  23. Jon says:

    A) 135*5 (hit my chin on 5), 155*5 (also dropped one), 165*4 (one of these was the patented CrossFit “drop to your knees but don’t let go of the bar and stand up” moves), 175*3, 185*1
    B) 135*5, 165*5, 185*5, 195*5, 195*5
    C) 26

    Not a strong showing today. My cleans were all slow, weak, and uncoordinated, and all the FS weights felt heavy – until partway through the 4th FS set, when for some reason I finally started to feel good.

  24. ched20 says:

    A) 135×5, 165×5, 195×3, 215×3, 235×2, 255×1 – PR
    Stopped there, hurt my shoulder on the 255 clean and body just was not feeling it today.

  25. Kevin says:

    A) 135×5,155×5,185×3,196×3, 205×2*, 215×1, 225×1
    B) 155, 185, 205, 215 (F x3)
    C) 32

  26. Joe says:

    A) 115×5, 135×5, 155×3, 165×3, 175×2, 185×1 (PR)
    B) 135, 155, 175, 185, 205 (PR)
    C) 29

    Good lifting with Tony, Leo and Nick today!

  27. EPA says:

    A) 53, 53, 63, 63, 73, 84, 84, 84
    B) 63, 74, 74, 74, 74
    C) 14

  28. Leo says:

    A) 175#
    B) 175#
    C) I originally thought 32 but I will recant
    And say 28 just sounds right

    Joe, Tony, Nicky effortless great lifting
    With you beasts

  29. Alex F says:

    A) HC- 75, 95, 115, 115, 125(fail)
    B) FS- 95, 115, 125, 135×3
    C) 18 SB @ 50lbs

  30. clawson410 says:

    A 63 74 83 93 103 108 110.2(PR)
    B 63 73 83 93 103

  31. dan says:

    modWOD :
    200m run, 15pushups, rest,
    400m run, 15pushups, rest,
    600m run, 15 pushups, rest,
    200m run, 15 pushups

  32. monroemiller says:

    WOD: (95×5),(135×5),(185×3),(205×3)PR,(225×1)F / (135),(135),(155),(175),(185) / 25PR
    -i just really wasn’t feeling it today… I skipped the two’s so i could try and PR for a 1 rep from the hang…ended up with an F and i punched my knee with the bar on the way down.
    -the front squat was very painful so i kept it light… no where close to a PR there.
    -last man test i had 14 on 111101

  33. Thi Pham says:

    A) Got to 145 for the 3’s then the back starting hurting so Coach Todd, got me doing power cleans on the jerk boxes.

    B) Power cleans on jerk boxes: Did 2’s and got to 155. Definitely a different experience on the jerk boxes. Fell in the same habit of shooting my knees forward and doing a bunny hop. So Coach Todd corrected that by drawing a chalk box around my feet and having my feet not go outside the box.

    C) Somewhere in neighborhood of 17-20

    I’ve been CrossFitting for nearly 1.5 years and just in the past 5 days my lifting technique has been critiqued and deconstructed by Coach Drew and Coach Todd. I still have a long way before my technique is even close to sound. This is why HDCF is a quality box because of coaches like Todd and Drew. Top quality coaching staff at HDCF!

  34. bigjosh819 says:

    A) 95, 135, 155, 155, 175 F
    B) 135, 155, 175 x3, 175 x5, 185 x2
    C) 33

  35. Larry says:

    A) 75×5,95×5,115×3,115×3,125×1,135×1(PR)
    B) 95,115,125,135,155×2
    C) 17 (50#SB in 1 min)

  36. Frank O says:

    A) 135×5,135×5,155×3,155×3,165×2,175×1,185×1
    B) 165×5,165×5, 185×3 (did not follow directions – rep scheme) ,185×3, 185×3 note: failed twice to get 185×5

  37. kase says:

    stuck @ work, cancel my 530

  38. Andy M says:

    a) 135, 205,225,245,255
    b) 135,205,225,245,265
    man test- 29

  39. Justin M says:

    A) 135, 155, 175, 185, 195 (1), 195 (1)
    B) 135, 155, 175, 195, 205
    C) Manliness – 26

  40. Min says:

    A) 53, 63, 73, 83, 88, 93, 98, 103, 108
    B) 83, 93, 98, 103, 113×4
    C) Man Test: 8. That was crazy heavy!

  41. Ross says:

    a) 135×5, 185×5, 225×3, 245×2, 255×1(f), 250×1(f)
    b) 225, 235, 255, 245
    c) 29 (PR)

  42. Mirza says:

    a) 115 x 5, 145 x 5, 165 x 3, 175 x 3, 185 x 1
    b) 125, 145, 165, 175, 185
    c) 25 I think

  43. A. 95, 115, 135, 145×3, ran out of time and skip to singles 175 fx3 – need faster elbow and to keep wait in the heels. Todd Katz thanks for making me practice with the “I trust you not to hurt me drill.” That was effective. I would have felt really bad if you were wrong.
    B: 95, 115, 135, 155, 175×2
    C:18 – can we call this the girl power test or something…

  44. Evva says:

    A) 42, 42, 42, 52, 52, 62, 62, 62
    B) 42, 42, 52, 62, 72
    C) 18 @ 25

  45. Brad says:

    A) 215
    B) 205
    C) 26

  46. Tim N says:

    a/195
    b/195

  47. a) 65, 75, 75, 95, 100, 105, 110, 115 PR by 22#!
    b) 95, 100, 105, 110, 115 PR by 10#!
    c) 9 @ 50#

  48. matt noto says:

    A) 95,115, 135, 165, 175, 185
    B) 135, 165, 185,165, 165
    C) 27

  49. Jean says:

    A. 83, 93, 103, 113, 120, 129F, 123
    B. 103, 133, 170. – learned an important lesson about adding up your weight! you lift more when you don’t think about how much weight it really is! Thanks to Nadia and Cindy for support when lifting the unknown! Lol
    C.10-15ish

  50. Karen says:

    63, 83, 93, 103, 108, 113,
    83, 93, 103, 113, 123 X 2 (I think)
    12

  51. Leigh N says:

    A) 93#
    B) 103# (3)
    c) 9 = 50 #

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