Friday 081219
For Time:
400 meter Walking lunge
Post time to comments.
The raw data from “Feats of Strength” Month is in spreadsheet form here. We’ll be compiling some charts and graphs to illustrate our findings. Some quick numbers of those that completed the Crossfit Total on 081103 and 081208:
Average Age: 29
Average Weight: 169 lbs
Average Height: 69 in
Average CFT on 081103: 614.7 lbs
Average CFT on 081208: 668.0
Average improvement: 53.3 lbs
I would say that’s pretty impressive over 35 days of training! Good job to everybody that took part in FOSM!
Clock Whores
The Obesity Paradox: Skinny people die easier.
The Pareto Principle as it relates to nutrition: Eat Real Food!
PCF – Days Off and Scaling:
We’ve been seeing some awesome effort at the box – the times, loads, and repetitions on the Benchmark workouts are the quantitative measure to all the qualitative observations. We understand you want to maximize your training time – but that being said, please listen to your body – take days off and scale (load and/or repetitions) for your fitness level. If you have questions about this see a coach prior to the WOD. Missing multiple weeks due to injury or over-training will slow your progress infinitely more than a day off. We want to see you progress as rapidly as possible – and rest and scaling are ingredients in that.
Background: We program 7 days of workouts at PCF for the convenience of our clients (note: The CrossFit main page only programs 3 on/1 off). We do not program “easy” workouts that you can consider “active rest.” There are two reasons for this:
1. With CrossFit it’s impossible to do because what is easy for one person is difficult for another – that is the nature of CrossFit.
2. There is no way for us to know who is going to show up when – it would be equivalent to trying to hit a moving target. Additionally, as you get more fit, you may require more days off. As your metabolic fitness increases your ability to go “hard” at a WOD increases. This allows you to do workouts at paces that will put you in the “hurt locker” even more (though your ability to recover from a workout may also increase – the two probably will not increase linearly) – requiring more recovery than you initially required when starting CrossFit.
3. Finally, as RX’d workouts are not for everyone (but will be, if you stick with it). Scaling is encouraged – it allows us to maintain intensity. If scaling is not posted for a workout on the whiteboard, talk to a coach during the warmup to figure out your options.
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Photos
December 18th, 2008 on 8:21 pm
Hey, who’s that sexy guy in the picture? I bet all the girls want his digits!!
December 18th, 2008 on 10:45 pm
Just finished my last foundations class tonight “AKA class of a thousand Chris’s”
Many thanks to Dan, Aaron and the rest of the PCF coaches who helped our class out, you guys were all great.
I played college lacrosse and did a fair amount of Olympic style lifting there. However, in the four years since I graduated I simply could not get excited about being in a over crowded Arlington gym waiting on line for a bench press. I have been mostly into marathon running and triathlons the last couple years (and in turn lost a TON of my upper body strength). But CF has got me psyched to get back into the gym.
See you all at Saturday’s WOD
December 19th, 2008 on 6:55 am
WOD: 16:25
December 19th, 2008 on 7:02 am
and thanks for posting the FOSM stats.
December 19th, 2008 on 8:13 am
400M of walking lunges: 15:51
December 19th, 2008 on 8:18 am
400m walking lunge
scaled to 300m
17:40
December 19th, 2008 on 9:16 am
Hey Gang if your planning on coming in for the Dec 24th Am WOD’s can some of you bring your cameras for me so we can get some good pictures!
Jen
December 19th, 2008 on 10:36 am
PCF – thanks so much for compiling our stats! That was great
Oh and thank you for a 400m lunge WOD in cold rain. I was hoping to have pneumonia for Xmas and now the odds are looking pretty good!! Save Santa the trouble and all. But the lack of pullups today means that perhaps I can cross off “hand skin” from my Xmas list.
Jimmy – very sexy picture. Expect loads of fan mail any day!
December 19th, 2008 on 10:46 am
No one did the workout outside, but since you seem so eager to, Sharon, we’ll change that this evening
Jimmy’s new nickname is the “The Riddler.” Nice shirt.
December 19th, 2008 on 10:54 am
No one except Sunshine will be doing it outside, right?
Jen, I’m thinking of stopping by tomorrow to take shots of you and your wacky warmups. Wear something hot.
December 19th, 2008 on 10:55 am
Final 8:00 pm foundations class:
“Alright” It was a great class! Great coaching, fun classmates and I think I managed to not permanently hurt myself. (But yikes my wrist took a beating and I proved to myself, once again, that I am a klutz- but at least I can laugh about it.) I suspect that I will be around for a while so I welcome the challenge, pain and fitness I hope to gain from CrossFit.
December 19th, 2008 on 11:05 am
Middle of nowhere WOD number 2:
First as rx’d wod! Not sure I could have judged 400 meters, but my walking lunge stride is 42 inches, so I did 400 walking lunges, which works out almost right (thank you google measurement conversions)
Took forever (25:20) but probably five minutes of that was stretching out a cramp around lunge 300
December 19th, 2008 on 11:59 am
I’ll get my prom dress out and wear that to class on Sat!
December 19th, 2008 on 1:29 pm
400m walking lunge
scaled to 300m
19:57
December 19th, 2008 on 1:31 pm
I tried this WOD once…once.
“You shouldn’t hang me on a hook Johnny. My father hung me on a hook once. Once.”
December 19th, 2008 on 1:35 pm
Tony,
“It shoots through schoooools.”
December 19th, 2008 on 1:53 pm
Aaron,
“You shouldn’t kick me in the balls. My sister kicked me in the balls once. Once”
December 19th, 2008 on 1:59 pm
I kinda want to do it outside but I fear the ramifications of walking lunges across traffic. People might hit me on principle.
December 19th, 2008 on 2:09 pm
19:02 for 400 meters..ouch..i’m asking santa for stronger hamstrings
December 19th, 2008 on 2:27 pm
“This goes through armor. And through the victim, through the wall, through a tree outside…”
December 19th, 2008 on 2:58 pm
Last night marked the final foundations class for our group…good job everyone!
Dan told us (twice) that we should all comment on things that sucked. So, the foundations class did not suck – it was awesome and everyone did great. Dan was a good coach and we all learned a lot. I can’t wait to see all 20 Chris’s rocking out at the WODs.
That said, Dan sucks for not giving us a shout-out on the blog. What happened to all the video footage of us kicking ass at fight gone bad??? (As an apology, I’m sure Dan will be happy to treat us to the first round at the next PCF happy hour.)
Good work team, see you soon…
PS: If you really want to know what sucks, it would be wall-ball in the back of the gym on the wheelchair ramp. Can’t we move that to the front of the gym, you know, the place with all the wall space that was untouched during our workout last night?
December 19th, 2008 on 3:01 pm
“This is fargin war!” You sneaky bastages.
December 19th, 2008 on 6:29 pm
8:21
Having a day off today would have been great timing. This WOD was no joke. Good job tonight everyone.
December 19th, 2008 on 7:16 pm
My first as Rx’d WOD!!! 17:15. it sucked!
December 19th, 2008 on 7:19 pm
For Time:
400 meter Walking lunge
14:21
December 19th, 2008 on 7:29 pm
10:25
That was good times
December 19th, 2008 on 7:58 pm
Wow I talked big game on this to Siddharth today and it spanked me hard. 10:26
December 19th, 2008 on 8:10 pm
15:57
300 m
That sucked!
December 19th, 2008 on 8:11 pm
400m walking lunge
11:40-ish
Stepping off of a curb was a whole new experience after this with quads of rubber.
December 19th, 2008 on 8:30 pm
10:15ish. Drove all the way home in 1st gear – shaky leg on the clutch – and fell down the stairs.
December 19th, 2008 on 10:09 pm
10:05
This was no joke
December 20th, 2008 on 12:31 am
Elisse – we’re supposed to turn that video around in less than 24 hours? You have much more faith in our operation than you should
(this is the time when all my other classes comment how they didn’t even get a picture (Emma, Keith) – and the last class comments about how I took video, but it hasn’t been posted yet . . . )
Don’t worry guys, I’ll keep my day job.
Excellent job to my foundations class (better late than never) – even the ones not named Chris. I better see all of you sometime during the next week . . .
December 20th, 2008 on 1:34 pm
“I’ve been thinking of taking up smoking. This clinches it!”
Now I’ve gotta watch that again.
December 22nd, 2008 on 9:17 am
16:16