Friday 090501
Snatch
1-1-1-1-1-1-1
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Rest
Mini-Cindy
AMRAP in 10 Minutes:
5 Pull ups
10 Push ups
15 Squats
Compare to 090115.
Brian and Dan Discuss Their Workout Strategy from Potomac Crossfit Raw on Vimeo.
66 comments for this entry:
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April 30th, 2009 on 9:16 pm
This is my rest day…..BUT I WANNA DO CINDY!!!!
April 30th, 2009 on 10:43 pm
Jon M’s mom is my FB friend…I couldn’t keep something that good to myself.
April 30th, 2009 on 11:48 pm
Is Dan’s mom on FB?
May 1st, 2009 on 7:39 am
snatch: 55-55-65-65-70(pr)
mini cindy: 6 rounds + 5 pull-ups + 7 push-ups
(pull-ups tan band)
love that picture!
May 1st, 2009 on 7:54 am
Snatch- 55,65,65,70,75,75,80
(First Snatch WOD)
Mini Cindy: 6 rounds (blue band)
May 1st, 2009 on 7:55 am
Press – 35-55-55-60-65-65
Mini Cindy – 9 rounds
May 1st, 2009 on 8:13 am
Okay, so this is the first day I was ever excited for doing snatches (get your mind out of the gutters people)
Snatch – 95, 105, 115, 125(F), 125 (PR), 135 (F)
Form was awful but I will get there.
Mini-cindy – 8 rounds and 2 pullups as Rx’d (Chest to bar)
May 1st, 2009 on 8:14 am
Snatch
75-75-75-95f-95-95-95F
Getting the weight overhead was the easy part, getting stable and doing a full overhead squat was the major issue
Mini Cindy
11 rds
May 1st, 2009 on 8:16 am
Snatch:
75, 75, 85, 85, 85, 85, 85
Mini Cindy:
8 Rds (thin red band for pull-ups)
Jen–It was great to see you back in the Box!
May 1st, 2009 on 8:37 am
Welcome back superwhite!
May 1st, 2009 on 8:42 am
Snatch: 75-75-75-75-85-85-85
Mini Cindy: 5 rounds, green band
May 1st, 2009 on 8:53 am
Snatch: 65,75,80,80,80(f),80,80,80
Mini Cindy: 8 1/3 rounds rx’d.
Welcome back Jen!
May 1st, 2009 on 9:15 am
Welcome back Jen!
Snatch: 65-75-75-75-85-85-85
Mini Cindy: 6 2/3 rounds, Rx’d. First WOD doing kipping pullups somewhat effectively. They look awful, but it’s a start.
May 1st, 2009 on 9:17 am
More games events up. Very interesting to see how different regions are coming up with VERY different scoring systems. It turns out Mid Atlantic is the only one (or 1 of 2) that is using the running clock. Most others are doing some form of points system. This makes sense because it is very hard to test multiple time domains if a accumulated time is used as your standard. It makes you choose workouts based on similar time domains rather that a broad variety of challanges.
I really like Canada West. I’ll bet there can be little to no argument that the winners are legit.
http://crossfitcalgary.ca/Qualifier%20Info.pdf
Canada East won’t tell people what the events are, just what the the movements they are going to put in the events will be.
Southwest Quals start tomorrow and I don’t think they have posted any information on what the events will be.
NorCal posted the events a week ago. Very interesting.
May 1st, 2009 on 10:12 am
It was great to be back in the box and coaching. I missed you all! I got the most awesome cake and not giving out her name because I know you all want one! Ha!
May 1st, 2009 on 10:19 am
Aaron, in that Calgary PDF, did you see the thing about the SIFF Score that factors in one’s bodyweight? It would certainly help smaller, leaner folks like me, but it seems contrary to the spirit of Crossfit. I can’t think of any WOD that normalizes scores like that. Even the Crossfit Total doesn’t.
Also, no CTB pullups? And in the section for rowing in Jackie, it says “Athlete chooses the damper and foot setting.” Am I an idiot, or won’t everybody just set the damper so it’s really easy?
Those WODs seem easier than the WODs from most of the other qualifiers (especially when compared to NorCal’s).
May 1st, 2009 on 10:38 am
Siddharth, was that you filming? I think you could change careers and start working for the Today Show! Matt Lauer is a wuss!
May 1st, 2009 on 10:40 am
Barrie,
There is no rule that says CTB pull-ups are a must. It is a fundamentally different movement that rewards different people. I personally like the chin to bar standard because the limiting factor becomes metcon rather than pull-up strength. But both are legit.
We have lots of WODs that normalize for weight, they just do it before the WOD starts (like do bodyweight deadlifts). This normalizes afterward. And it may be less of an advantage than you think. The sophisticated scoring systems don’t merely do a % of bodyweight because the lightweights will always win that. But you will get some advantage from it and big guys who are relatively weak will get some penalty.
I like these WODs because everyone can do them, so the people who win will be the most fit, not merely the people capable of finishing.
That said, there is something to be said for correcting for bodyweight differences just by choosing WODs that reward one type over another rather than adjusting scoring. 135lb Fran with Chest to Bar would do a good job of puniching small guys on the thruster and big guys on the pull-ups, for example.
May 1st, 2009 on 10:44 am
jen, no need to keep secrets — i am happy to take orders! i’d be a bad aspiring caterer if i didn’t.
just to clear up any misunderstandings, the chocolate guinness cake is VERY zone/paleo. and by VERY, i mean NOT IN THE SLIGHTEST.
May 1st, 2009 on 10:46 am
1-1-1-1-1-1-1
60-60-70-70-80-85-85
Getting the weight up easy; getting deep was harder
Rest
Mini-Cindy
AMRAP in 10 Minutes:
5 Pull ups
10 Push ups
15 Squats
8 rnds (last 5 pu w/ blue band)
May 1st, 2009 on 10:46 am
barrie, on the damper setting — if you pick a low setting, the rowing will be easier but you’ll have less power. if it’s higher, the rowing is harder but you move faster. a matter of personal preference, but i don’t think there’s an inherent advantage either way.
May 1st, 2009 on 10:49 am
Also, the mid-atlantic qualifiers allowed people to set their dampers as well because the setting does not make the workout easier or harder. It just changes how far each pull will get you. (that’s the simplest way of putting it)
May 1st, 2009 on 11:03 am
Snatches: 75-75-75-95-95-105-105
First time doing them and not feeling completely lost
Mini Cindy
12 rounds + PUs as RX’d
Aaron, interesting posts about the way each of the regions are approaching the qualifiers. I would this will make for a very interesting nationals with not all of the regions presenting qualifiers using the same standard exercises.
May 1st, 2009 on 11:08 am
Okay, I guess I never really knew what the damper setting did. Thanks for the info.
Aaron, I see what you’re saying, but I still think it makes a difference between regions. I know I could compete in Canada West, but I couldn’t even finish the NorCal WODs. It will be interesting to see which regions do well at the Games.
Plus, I think that when you start normalizing scores, you encourage people to make excuses. “That’s not my body type” or “He’s a much bigger guy than I am”, etc. I’ve been guilty of that myself, but what I like about Crossfit is that for the most part, there are no excuses. You can either lift the weight and do the workout, or you can’t.
Just my two cents.
May 1st, 2009 on 11:17 am
Dude. I saw that cake on the way in this morning and was more than tempted to stick my finger right in it and give it a taste. But being that Jen just got out of the hospital and needs to put the weight back on (certainly more than I do with T minus two weeks until my wedding), I figured I’d resist. You’re welcome, Jen.
That said, Alison can be my baker/caterer any day. Who doesnt want a chocolately Guiness cake?!
May 1st, 2009 on 11:26 am
Wow, I just looked and I could actually DO all of the Calgary workouts as Rx’d (completely embarrassing myself on the overhead stuff). That’s kind of neat.
May 1st, 2009 on 11:28 am
As I said prior to Jeff Tincher announcing the last WOD at regionals… “oh snatch”
Other Aaron brings up a good point about the approach that some regionals seem to be taking. Canada West’s WODs are what I would call more “accessible” in that everyone can do them. They are still difficult, and the fittest guys will still win, but it allows greater participation from those who may not be able to do a 315# deadlift. That said, it’d be interesting to see if the WODs chosen by each regionals has an effect on the level of competition at the Games (the null hypothesis is that it shouldn’t as the fittest people should always prevail).
May 1st, 2009 on 11:29 am
Bacon!!
Just felt like saying that….for Brian!
for tonight, I’m going to do a HSPU workout at home. Cany anyone recommend a workout I could do at home for these. Last week I did 50 HSPUs (sets of 5…was good up until set 8 where I had to break them up to 2-3). Was going to do that again tonight.
Oh and I got my first Muscle up at PCF. I had done them before only on two occasions and they were both singles…but it was my first one at PCF. Lee and Tes were witnesses!!
Bacon!!!
May 1st, 2009 on 12:10 pm
Snatch:
95, 115, 135, 145, 155, 160, 165, 170, 175(F)
previous PR was 145.
no mini-cindy due to my hands still being destroyed from qualifiers.
May 1st, 2009 on 12:12 pm
Snatch: 45,45,55,65,65,70(f),65
Mini Cindy: 7 rounds + PUs (blue band)
May 1st, 2009 on 12:18 pm
siddarth,
you got mail @gmail
cheers,
chef
May 1st, 2009 on 12:27 pm
Question:
Obviously when doing double-unders it’s better if you can do them back to back rather than having to throw in singles in between. I’m wondering, though, how much energy you feel you’re saving when you do that. For those who started doing double-unders with one single-under in between, how much longer does it now take you to get gassed doing them back to back? I’m just asking because I want to get some idea of how much longer I could go (i.e. how many more double-unders I could do) before getting really tired and fatiguing if I could do them back to back.
Does that make sense?
May 1st, 2009 on 12:31 pm
Wait…. was it really a chocolately Guiness cake???
May 1st, 2009 on 12:48 pm
Emma,
wrt to the DU question. DU’s are on my long list of things I suck at. I do them with singles thrown in and every now and then will be able to string together multiple DU’s without the single. I find having to do the single to be much more taxing. Case in point was yesterdays workout. I increased the weight for the DL’s and push press but the DU’s were my limiting factor in gassing. The more effecient your DU’s are, the less gassed you become. So the few times when I can do multiple DU’s I am much less fatigued than doing a similar number of DU’s intermixed with singles. I would suspect that those out there who excel at DU’s would agree. The end result for me is that DU’s with singles are more tiring but ultimately faster because I have fewer errors.
And to beat a dead horse, or a dead rowing machine. You could think of the damper settings similar to the gears on a bicycle. You have the mountain and downhill gears at the high and low end. Which would you prefer to row/race at? Ultimately the majority of people are likely to end up somewhere in the middle with slight variation as a matter of personal preference.
May 1st, 2009 on 12:52 pm
erin – indeed. it is a cake that wins hearts and minds.
May 1st, 2009 on 1:02 pm
monster numbers ryan…i might have to come back for some evening snatch attempts
May 1st, 2009 on 1:45 pm
Snatch
75-95-115-125(f)-115-125(f)-125
-went all the way down on squats for the failed 125s. didn’t go too far down on the last one and was able to complete the snatch.
Mini-cindy
10 Rds as rx’d
-first time that I didn’t need a band to complete the pullups.
May 1st, 2009 on 1:56 pm
Snatch: 35, 55, 55, 75, 75, 85, 90 (fx6), 85
So many jokes about how much the snatch refused to cooperate today. Burned out on these and it killed my cindy.
9 rounds, blue band/knee PUs
Papa Jones (of Mojo fame) has been on my FB “people you may know” for several months.unlike jimmy, I haven’t creepily friended anyone’s parents yet though.
Jen, I miss you!!
May 1st, 2009 on 2:23 pm
Thanks Seamus!
Alli, I’d be particularly interested in your take on this issue since you are obviously rocking the DUs now.
Plus, my Dad would probably be super excited if people from the box started friending him on facebook. He would feel so *included* in our lives.
May 1st, 2009 on 2:29 pm
Mini Cindy: 5 rounds Rx (deadhang)
May 1st, 2009 on 4:51 pm
My WOD: 3 slices of chocolate guinness cake today! Maybe a late night one with a class of milk!
May 1st, 2009 on 4:51 pm
I miss Sheila and Rob
May 1st, 2009 on 5:36 pm
135 p snatch (PR)
9 rounds Mini Cindy (chest to bar)
And Rich, you better go back in for a second WOD, cause looks like you just let a DNFer beat your weight/times today (ie ME!)
May 1st, 2009 on 6:22 pm
Ryan,
Grats on monster snatches today!
May 1st, 2009 on 6:25 pm
Failed at 135# on the snatch and just squeezed in 10 complete rounds with CTB pullups.
OK, so I realized that on the snatch, I need to drop my weight to maybe 75# and do a lot of reps correctly to build muscle memory with such a technical movment. My problem lies with 1. strength and 2. most importantly poor footwork. My feet start hip width but end up too far apart, thus I need to build some muscle memory with lighter weight and perfect the footwork.
Chest-to-bar pullups. I think Cindi is a great WOD to work on CTB. With only doing 5 reps per round you get a good feeling on how many you can do and how gassed you actually become. With that being said, if we are doing a 50 pullup sequence, try to do less reps per round and I bet you can go longer and faster.
That is all. Have a great weekend everyone. Scott, Ryan, Jon and a few others are meeting up at Clarendon Grill at 845ish to start May off right. Hope to see some people there.
May 1st, 2009 on 6:26 pm
Snatch
65-75-85-95(f)-95-105(f)-105(f)
Mini Cindy
10 Rxd
May 1st, 2009 on 6:39 pm
95-115-135-135(f)-135-155(f)
Mini Cindy
8 rounds and 9 push ups
May 1st, 2009 on 7:14 pm
Snatch: 65-75-85-95-105
Mini-Cindy: 9 rounds
May 1st, 2009 on 7:14 pm
95 lbs managing weight correctly. 115 not managing. remember to keep ass down at the beginning, and get under the bar.
Mini-Cindy: 7 rounds
May 1st, 2009 on 7:19 pm
Several people heading to Four Courts to see JenC if anyone’s interested.
May 1st, 2009 on 7:50 pm
Snatch: 75-95-95-95-105-115F-115; concur with Boston Mike on dropping weight to work technique.
Mini-Cindy: 12 rounds as rx’d; just finished that 12th round right at the buzzer.
Great programming this week, Erika!!
May 1st, 2009 on 7:51 pm
Late response, sorry Emma. My opinion: far more exhausting to throw a single in btween every double, but until you have solid doubles its the best way to learn the rhythm. Eminem helps, I swear. Or just any song that exactly the right slow rhythm.
May 1st, 2009 on 8:00 pm
Snatch
35-35-45-55-55-55-55 (and I even have more appreciation for every competitor last weekend…and I started with a lot.)
“Mini Cindy”
Last time I did this WOD (Jan 14th) I was used the green band did push-ups on my knees.
This time I used the tan band and and did real push-ups.
8 rounds
May 1st, 2009 on 8:08 pm
65-75-95-95-105-105-115
9 1/3 rounds as RX’d.
May 1st, 2009 on 8:11 pm
no snatches today because of lower back issues
Mini-Cindy
AMRAP in 10 Minutes:
5 Pull ups
10 Push ups
15 Squats
7 rounds (no bands on pull ups!)
FYI: this was called a “half Cindy” on the compare link. I don’t know which name is better.
May 1st, 2009 on 8:22 pm
[...] Jared PCF 090501 [...]
May 1st, 2009 on 8:33 pm
Somewhere btw 10 and 12 rounds depending on who you ask- I say 10- Barrie says 12. CTB pullups.
May 1st, 2009 on 8:47 pm
65-75-95-95-105-105-115
8 rounds. blue band on pullups.
May 1st, 2009 on 8:51 pm
I hate my own typo’s… I am sure you can figure out what I meant!….
May 1st, 2009 on 9:32 pm
Snatch 75-95-105-115f-115f-110f
Mini Cindy
11 rnds 5 pull ups and 8 push ups
I had a nice kip going on the pull ups, they were not chest to bars.
Dan,
I had my arms extending all the way down. I wish you could have been there.
May 2nd, 2009 on 2:18 am
Snatch
35,35,40,45,45,50,50
Mini Cindy
9 1/3 RX
May 2nd, 2009 on 1:54 pm
Oh snatch is right…
65-75-85-95-105(f)-105-115
Mini-Cindy: 9 2/3 rounds + 5 squats – 5 suspect CTBs
= 9 2/3 rounds as rx’d w/ CTB pullups
Like the snatch and was pleasantly surprised I got to 115, with the feeling that I could do more. I haven’t done a Cindy WOD since I first started, and as a point of comparison, I was just short of 12 rounds for the full 20-min, so I’m satisfied with my mini-Cindy score.
May 2nd, 2009 on 3:38 pm
[...] Potomac CrossFit WOD Friday 090501 [...]
May 3rd, 2009 on 10:46 am
6 rounds
pull up’s tan band
May 4th, 2009 on 1:19 pm
First time at the snatch – thanks for your help, Jim!
32-42-55-55-55-65(f)-65-55-55
Mini-Cindy:
8 rounds, plus 5 pullups (blue band, went to knee pushups in the last couple rounds)
May 5th, 2009 on 10:37 am
75-95-115-135(f)-115-115-115
9 rounds as rx’d