Friday 090123
What are your kids doing to get fit? They can now do Crossfit! PCF offering Crossfit Kids Classes beginning February 1st, 2009! For details, click here.
Front Squats
10-10-10
Rest
3 rounds of:
1 minute Ball Slams
1 minute sit-ups
1 minute Rest
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January 22nd, 2009 on 9:31 pm
Am I crazy or does this seem like it’s going to be easy?
January 22nd, 2009 on 10:17 pm
Crazy!
January 22nd, 2009 on 10:34 pm
Agreed.
3 Rounds == Easy
Couplets == Easy
1 Min of Work == Easy
1 Min of Rest == Designed for little school children
Really, Aaron has designed this to mimic his workout where he sits in front of the tv and does some laundry.
January 23rd, 2009 on 1:16 am
A’ight, let’s if this works.
Check it:
http://vimeo.com/channel26228
So this is what I’ve been capturing when I’ve been running around with my nerd device. Notice that it’s called Potomac Crossfit Raw. This means unedited and generally of poor quality.
We then give this to RyanP, who turns it into Solid Gold.
January 23rd, 2009 on 7:22 am
Please Please I beg you all to watch this video that Brian posted yesterday…I beg..I beg!
http://www.againfaster.com/the-micd-instructor/2009/1/17/the-front-squat.html
January 23rd, 2009 on 7:31 am
the front squats should be very hard leaving you with not much left. But if you still think it’s easy you’ve never really tried a minute as fast as you can of slam balls. It should feel like an all out 400m sprint with just enough rest to let you go all out again.
January 23rd, 2009 on 7:55 am
front squat: 65, 75, 85
159 – 15# and ab mat
January 23rd, 2009 on 8:00 am
Front squat
10-10-10
75-80-85(8)
Rest
3 rounds of:
1 minute slamballs (15#)
1 minute sit-ups
1 minute rest
180 reps (61-60-59)
January 23rd, 2009 on 8:18 am
Totally hot:
http://media.crossfit.com/cf-video/CrossFitGames_JolieProfile09.mov
January 23rd, 2009 on 9:37 am
Emma – I appreciated your dig yesterday about perfect hands thanks to taping. I’m rocking gauze and tape so that the rest of the world doesn’t bear witness to my Crossfit stigmata. There may be some pink gloves at the gym for a while
January 23rd, 2009 on 10:09 am
Front Squats (10-10-10)
65-75-75
3 rounds of:
1 minute Ball Slams
1 minute sit-ups
1 minute Rest
154 reps
January 23rd, 2009 on 10:52 am
Front Squats (10-10-10)
65-75-85
3 rounds of:
1 minute Ball Slams
1 minute sit-ups
1 minute Rest
Total reps: 174
January 23rd, 2009 on 12:23 pm
If people start wearing gloves, what’s next. Mirrors? Nautilus machines? Shoulder press on a stability ball with 5 lb dumbells?
January 23rd, 2009 on 12:27 pm
Ian, the obvious next step after gloves is leg warmers. Leg warmers and pop music with the dial on 11 all the time.
January 23rd, 2009 on 12:33 pm
Front Squats
10-10-10
135-155-175 (x5)-195 (x4)
3 rounds of:
1 minute Ball Slams
1 minute sit-ups
1 minute Rest
Did all GHD sit ups (hands to floor)
167
Ugh. 5 days in a row = bad mojo.
January 23rd, 2009 on 12:40 pm
First of all, I think that mirrors are NOT a bad idea. It’d be nice to be able to see my form and note if I’m correcting it. Or to stare at Sharon’s ass without being so obvious.
Second, I can’t believe no one else commented on that video! That chick is awesome and I want to be just like her when I grow up.
January 23rd, 2009 on 1:11 pm
Does anyone else beside me feels like their heels are stapled to their ass because of 150 DLs from Wednesday’s WOD?
January 23rd, 2009 on 1:29 pm
So I have been zoning for the last couple days. I will be at 16 blocks with 2/3x fat depending on activity level. I have found I perform better with about 10ish carb blocks during weekdays with a higher amount on weekends in the form of fruits, legumes, and glenlivet.
Does anyone know where a good place to get good nuts/ nut butter is? Costco and Trader Joe’s are alright, but I’m looking for more variety and a better price around here.
I also heard a rumor that Ian once visited the Virgin Islands and now they are just called The Islands, is this true?
January 23rd, 2009 on 1:33 pm
Harris Teeter!
January 23rd, 2009 on 1:43 pm
Too many comments to write regarding where Jon can get “good nuts.” I’ve been told the Sport & Health locker room is good option…
And Emma, don’t be shy. I’ve already had several comments/questions about my non-existent ass tattoo.
Lastly, I think I’m going to jump on the Zone bandwagon for my last month. See if I can perform better for the home stretch. Thankfully I’ll no longer be stuck in my office where free pastries abound. I don’t think they are zone friendly.
January 23rd, 2009 on 1:59 pm
Two main reasons why Crossfitters tend to not have mirrors in their facilities.
First, looking at the mirror necessarily changes your position and consequently, is not representative of what your form was the second before you starting staring at yourself. Think about the squat and the deadlift. We specifically instruct that your head should be in a neutral position. Looking at the mirror will break this position immediately, which then has a cascading effect across your whole body.
Seconds, it’s more beneficial to develop body self-awareness (kinesthetic awareness?) to know when you are in the correct position. That’s why you have others to watch, and in liu of others, we have video cameras that you can use. This is also why folks with gymnastics backgrounds tend to pickup CF so quickly- we can tell them to move a certain body part and they know how to get their body to do it.
Once again, a little bit of short-term pain will result in long-term gain.
January 23rd, 2009 on 2:12 pm
John-
Price
Quality
Variety
Pick any 2. You won’t get all 3.
I’m a fan of Whole F$$ds….
I’ve found the one in Old Town is better than the one we have right near the gym.
Maybe Alison can impart some foodie wisdom regarding good places to shop…?
January 23rd, 2009 on 2:17 pm
Front Squats:
95#/100/105. Still working form and not rounding at the bottom so not ready to press on the Lbs yet at lest for 10 reps.
Slamball/GHD
76/56/49 or something like that.
January 23rd, 2009 on 2:18 pm
Emma, I agree! Yea haw!
January 23rd, 2009 on 2:25 pm
Front Squats
10-10-10
95-125-155(x5)-165(x5)
3 rounds of:
1 minute Ball Slams
1 minute sit-ups
1 minute Rest
Did all GHD sit ups (hands to floor)
134
January 23rd, 2009 on 2:29 pm
Guch, I hear ya, man. I’m walkin around like I have a mad case of ass-rot!
January 23rd, 2009 on 3:08 pm
you can get raw almonds and walnuts at costco. Its a pretty large bag for cheap that last me about 2-3 weeks.
January 23rd, 2009 on 3:43 pm
Front Squats (10-10-10)
95-95-95
3 rounds of:
1 minute Ball Slams (20#)
1 minute sit-ups
1 minute Rest
143 reps
I tried pull ups today without gloves. Curtis is my witness. what is that sound I hear now? it’s the rest of the PCF coaches falling off their chairs and hitting the floor!
January 23rd, 2009 on 3:44 pm
Front Squat 10-10-10
65-75-90
3 rounds
1 min Slam Balls (15#)
1 min Sit ups (ab mat)
1 min rest
226 (75-75-76)
January 23rd, 2009 on 4:17 pm
Ok, Ian did you hear about was some asshole Reps did to protest the BCS system? They voted against a resolution commending the Gators on their national championship. Now that is f-ed up! Just flat out rude!
January 23rd, 2009 on 4:26 pm
You should try having to work for them
January 23rd, 2009 on 5:11 pm
Front Squat 10-10-10
95-105-125
3 rounds
1 min Slam Balls (20#)
1 min Sit ups (ab mat)
1 min rest
167
January 23rd, 2009 on 6:48 pm
145-165-185
191
January 23rd, 2009 on 6:52 pm
Front Squat 10-10-10
105-135-135
3 rounds
1 min Slam Ball 20#
1 min Situps ab mat
1 min rest
201
January 23rd, 2009 on 6:57 pm
Front Squat 10-10-10
125-145-155
168 with GHD situps (probably less though b/c I lost count on the first round)
January 23rd, 2009 on 7:05 pm
Front Squats: 135/145/155/165 (25# PR)
(needed to go for 165 to walk away happy)
20# Slam Ball, anchored Ab Mat Situps: 216
January 23rd, 2009 on 7:05 pm
Front Squat 10-10-10
95-115-115
3 rounds
1 min Ball Slams (20#)
1 min Sit-ups (ab mat)
1 min Rest
161
January 23rd, 2009 on 7:34 pm
Front Squat: 10-10-10
65-85-100
Definitely could have gone higher, like to 115? Brian you should have pushed me harder!!!
3 Rounds
1 min Ball (15#)
1 min Sit-ups (abmat)
1 min rest
196
This was great – I felt strong through this whole workout
January 23rd, 2009 on 7:44 pm
Front Squats 55-75-85
Reps : 135 with 15#
January 23rd, 2009 on 8:08 pm
FS: 2×10: 135, 155
Felt good- first time I’ve tried to do a squat in about 2 months. We’ll see how things are over the new few days.
Mini-Metcon: 168 GHD
January 23rd, 2009 on 8:41 pm
Front Squats (10-10-10)
115-145-165
3 rounds of:
1 minute Ball Slams
1 minute sit-ups
1 minute Rest
221 total
January 23rd, 2009 on 9:01 pm
FS: 75-80-90
3 rounds, 1 min 10# slamballs, 1 min ab mat, 1 min rest
201 total reps
Loved this workout. But wish I’d gone heavier on both the slam balls and the squat.and next time, maybe 5 rounds… Other than that, good times. Especially with our chick rock/hendrix playlist.
January 23rd, 2009 on 9:07 pm
Groovin’ tunes this evening during the Front Squats!
January 23rd, 2009 on 9:57 pm
I agree. The music was perfect for lifting.
January 23rd, 2009 on 10:15 pm
jon, siddharth speaks the truth — you’ll trade that expanded selection for gouging prices at whole foods. they’ve got a great selection of stuff, especially at the duke st. location.
while that’s good for variety (things like whole hazelnuts), most often i find myself reaching for almonds, and for those i actually like giant’s generic roasted unsalted version. pretty decent value.
January 23rd, 2009 on 11:42 pm
45-65-75
163
Drea- thanks for the encouragement!
January 24th, 2009 on 5:15 am
135-155F-145
130
20 lbs ball and GHD sit-ups
January 24th, 2009 on 5:38 am
Front Squat: 10-10-10
55-75-95
I could’ve started higher and gone higher.
3 Rounds
1 min Ball (15#)
1 min Sit-ups (abmat)
1 min rest
174
Situps were holding me back. Ball Slams were great after a rough week!
January 24th, 2009 on 9:53 am
135-165-205
#20 slamball and GHD sit ups
124 reps
January 24th, 2009 on 10:46 am
Front Squats
65-75-85 (should have gone a little heavier)
Rest
3 rounds of:
1 minute Ball Slams – 15 pd
1 minute sit-ups – GHD situps
1 minute Rest
171
January 24th, 2009 on 10:56 am
FS: 115, 125, 125
200 reps with 15# ball (no 20s left)
January 24th, 2009 on 11:10 am
Front Squat 10-10-10
135-155-175
3 rounds
1 min Slam Ball 20#
1 min GHD Situps
1 min rest
143
January 24th, 2009 on 12:38 pm
Fron Squat 10-10-10
135, 145, 155
3 rounds
1 min Slam Ball 20#
1 min GHD Situps
1 min rest
183
January 24th, 2009 on 4:25 pm
Front Squat 10-10-10
55-65-65
3 rounds
1 min Slam Balls (15 lbs)
1 min Sit-ups (ab-mat)
1 min rest
172