Friday 090327
PCF “Happy Hour” is tonight!! 7PM @ Rí Rá Arlington
Five rounds for time
15 Barbell Lunges, 95/75 lbs
10 Ring push ups
Post time to comments.
CFHQ Videos:
Jocelyn Secundi, Crossfit Milford, Road to the Crossfit Games…[wmv] [mov]
Jolie Gentry, Crossfit One World, Visiting the 2007 Champion Part 5…[wmv] [mov]
Dutch Games prep video…[wmv] [mov]
OPT Trailer Video…[wmv] [mov]
PCF’s own Aspasia blogs on running the National Capital Marathon last Saturday
PCF’s own Jared blogs on why Paleo Cookies Suck
Wheat Free Cooking
Researchers Find The Gene Responsible For Turning Carb Into Fat
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To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.Operation Phoenix
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March 26th, 2009 on 10:07 pm
I take everything back that I have ever coached you guys, I’ve obviously failed as a coach.
I have now found the key to elite fitness:
http://www.youtube.com/watch?v=-D7Hv4L1F60
(Thanks Ryan P.!)
March 26th, 2009 on 11:15 pm
Great video Brian. I don’t have a skateboard, can I substitute the skateboard with roller blades?
March 27th, 2009 on 7:07 am
9:44 w/75lb.
I was out the last three days for a conference and it really showed today. I am amazed at how quickly any little fitness gained quickly atrophies with just a few days off! What a bummer!
March 27th, 2009 on 7:25 am
12:40 (95#; sub parallettes for ring pushups)
“You need someone to really get into your ass.”
- Jen, on how best to recover for my 10K tomorrow
…any takers?
March 27th, 2009 on 7:40 am
Todays Warm-up skill work http://www.jensgym.potomaccrossfit.com/?p=465
100 Jump ropes or Run 400 to Warm-up for the warm-up.
Two rounds of 10. Men start with 35# plates Women with 25#. Second round Men 45# Women 35#.
March 27th, 2009 on 7:55 am
8:09 w/95 lbs.
first time doing this WOD (well, most of the WODs for the next few months will probably a first for me). thought the time was a little fast for me. wondering if I miscounted my rounds. I did put in an extra round just in case.
March 27th, 2009 on 8:16 am
6:00 as rx’d.
*accidentally did 15 pushups on rds 2 & 3
ps – skateboard squats forge true elite fitness
March 27th, 2009 on 8:21 am
8:50 – 75# and knee ring push-ups
March 27th, 2009 on 8:25 am
14:34
95#-75#-75#-75#-65#
First five pushups were on toes, the remainder on knees.
March 27th, 2009 on 8:31 am
Ha! amazing. best things about our new fitness guide video:
1. that hat. with the tanning bed sunburn.
2. dude’s filming workout tips while living at home:
“you need a solid wall for this so the wheels of the skateboard don’t punch right through the wall. You wouldn’t be very popular with MOM if that happens”
3. the amount of joy these squats bring him
“mmm, that feels good”
4. Muscle isolation: always a genius idea.
March 27th, 2009 on 8:35 am
10:37
65# first round, 55# last four round
ring push ups
March 27th, 2009 on 9:02 am
12:18 95 lbs/sub parallettes
Jen, “You need someone to really get into your ass.”
On that note, I left…
March 27th, 2009 on 9:49 am
Scaling Notes.
For some people, this workout would be a good candidate to scale up on. Based on what the rep scheme looks like, you should not be able to do all five sets unbroken, for either exercise. I see a couple possibilities for scaling up. You could add weight to the barbell, raise your feet on the pushups, move the rings around at the bottom of the pushup, or add a vest.
For other people, this workout will mean scaling down. Again, the key here is the rep scheme you are trying to hit. Ideally, you should be able to do the first set or two unbroken, and then have to break them up from there. For example, if you always do pushups from your knees, today would be a good day to struggle through no knees pushups.
March 27th, 2009 on 10:15 am
Reminder to those of you going to the Regional Qualifiers — We’re having a quick logistics meeting tomorrow @ 1PM. Be there if you want a vote on which speedo Brian packs.
March 27th, 2009 on 10:28 am
8:08 Rx’d
March 27th, 2009 on 10:29 am
6:33 as rx’d.
March 27th, 2009 on 11:22 am
12:09 as rx’d
March 27th, 2009 on 12:48 pm
I’ll be modeling them at the meeting, then we will vote via text MSG.
March 27th, 2009 on 1:34 pm
7:05 as Rx’d
March 27th, 2009 on 2:22 pm
7:03- Rx’d
March 27th, 2009 on 2:30 pm
15:33 (or close to) with 40# first round and the 35#, knee push ups
I sadly realized by round four that I had only been doing 10 lunges rather then 15….making up those 20 shorted lunges sucked.
Also wanted to say that the WODs this week have been great, for someone who isn’t able to always stay longer to do detail work having that worked into the WOD (ie handstand holds and L-sits) is really helpful.
March 27th, 2009 on 2:46 pm
Five rounds for time
15 Barbell Lunges, 85 lbs
10 Ring push ups
6:52
March 27th, 2009 on 2:50 pm
Thanks to SERE instructor Jen for making me add a few extra lbs on the lunges
5:49
85#
March 27th, 2009 on 3:45 pm
10:50 60#/sub parallettes
March 27th, 2009 on 6:13 pm
I forgot what SERE stands for?
March 27th, 2009 on 6:26 pm
5:32 as Rxd.
Scaled up the push ups with a box so my feet was slightly above the rings.
March 27th, 2009 on 6:55 pm
WOD #2 Today:
Gate B7 to Gate D22 in Atlanta for time in heels:
9:47
March 27th, 2009 on 7:05 pm
[...] Jared PCF Friday 090327 [...]
March 27th, 2009 on 7:20 pm
5:07 at 105#
Great job 5pm crew
March 27th, 2009 on 7:20 pm
7:14 as RX’d
March 27th, 2009 on 7:25 pm
Played dodgeball at Crossfit Boston. Anytime you got knocked you did 10 Burpees. Also had to use non-dominant hand to throw. They are an awesome bunch of people, good times.
March 27th, 2009 on 7:53 pm
11:26
Started with 95#, got thru 2 rounds
Finished with 75#, and last 15 ring push-ups done on knees
Much harder than I thought
March 27th, 2009 on 8:07 pm
Lets see, we need about 30 skateboards, at $19/ board . . . +tax . . . . damn, I’m not sure if we can afford that this month – might have to wait until next month.
Great job to the evening guys tonight – got a bunch of you to bite the bullet and scale up.
March 27th, 2009 on 9:18 pm
7:54 as RX’d.
March 27th, 2009 on 10:31 pm
4:57 as RX’ed
Probably should have scaled the weight up a bit.
Great job 5PM crew
March 27th, 2009 on 11:32 pm
7:37 Rx
March 27th, 2009 on 11:57 pm
7:22 Rx
Me sucketh at pushups.
March 28th, 2009 on 12:04 am
8:01
Started the lunges at 95lbs for 2 rounds, then dropped down to 75lbs. My legs have been sore all damn week!
March 28th, 2009 on 9:47 am
8:15 Rx’d
March 28th, 2009 on 4:58 pm
7:43 rx’d
March 28th, 2009 on 5:40 pm
6:55 rx’d
March 30th, 2009 on 10:35 am
7:40 with 85 lbs.