Friday 090529
Saturday 10 am is now a Members WOD Class (by popular demand). Free class has been moved to 12 pm.
PCF Movie Night tonight!! Airing “Every Second Counts” at 7:30. BYO – chairs, beers, etc.
“Dead Ringer”
21-15-9
Dead Lift, 225/155 lbs
Ring dip
Burpees
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Photos
May 28th, 2009 on 11:13 pm
So the Oly Lifting seminar is full? Probably just as well given the amount of homework I need to do this weekend…
May 28th, 2009 on 11:14 pm
P.S. I am sad I have missed the past two WODs – they both looked sweet. Am looking forward to tomorrow, though!
May 29th, 2009 on 6:20 am
12:15
DL: 125#
Ring dips: tan band
Burpees
To all PCF members: when someone is doing ring dips, don’t put your dumbells away if you are going to go right behind someone, #1, b/c it’s annoying, #2, b/c you could unintentionally hit a person. Thank you
May 29th, 2009 on 6:39 am
Just wanted to let you guys(Drew,Mike,Pete,everyone) know that this is a short workout to look forward to.
6:27 RX
May 29th, 2009 on 6:49 am
I meant barbells, thank you sean.
May 29th, 2009 on 7:02 am
rx’d
forgot my time, i think 8:26
May 29th, 2009 on 7:10 am
13:11
DL: 135#
Ring dips: tan band
Burpees
May 29th, 2009 on 7:20 am
[...] Potomac CrossFit WOD 090529 [...]
May 29th, 2009 on 7:49 am
as rx’d w/ 315# DL
9:36
ring dip form could use some work.
May 29th, 2009 on 8:33 am
I wanted to echo Brian’s comments about everyone’s efforts on yesterday’s WOD – some herculean efforts, good form, and a lot of good scaling. I’m pretty sure I would have been scaling that WOD to make it around 20.
I would also like to thank everyone for making space and being conscious of spacing (for safety) – normally Thursdays after 5 are pretty dead . . . but I guess when the programming is this great, people just can’t stay away.
See everyone tonight.
May 29th, 2009 on 8:54 am
9:54 as Rx’d with 275# DL
Ditto on the ring dips suckness…
May 29th, 2009 on 8:55 am
sarah… send me an email, jon@potomaccrossfit.com
May 29th, 2009 on 9:08 am
15:46,
DL:135#,
Ring Dips: tan band
May 29th, 2009 on 9:22 am
Regarding the conversation Justin started yesterday about the “Paleo Diet”:
Paleo is very good. It is obsessed with quality of food, and you can make some serious improvements from eating like that. You will most likely live a very long and disease free life. However, based on personal and collective experience,Paleo will not going to take you to the highest levels.
Back in foundations, you were introduced to the sickness, wellness, fitness continuum. Anything from body fat levels to pullup numbers can be tracked in this fashion. 0 Pullups is sick, 7 is well, and 20 is fit. A body fat of 30% is sick, 15% well, 8% fit.
Paleo is excellent at moving you from sick to well. Well is a totally ok place to be. However, if you want to move from well to fit you are going to have to weigh and measure your paleo foods. That’s just the way it is. You need accuracy, precision, and consistency in your nutrition for elite performances.
Does this mean you have no weigh and measure your food? Absolutely not. Totally up to you, no big deal. Does this mean to fuel elite performance you have to weigh and measure your food? Yup. I’d be happy to talk about this more if anyone is interested.
May 29th, 2009 on 9:39 am
Learned a hard lesson today – take your rest days.
I would like to add onto Jon’s post about food. I have lost over 100 lbs in the past 3 years. I have done a lot of things to help me – and one of the biggest is keeping track of everything you eat. You have to measure it and account for everything. And when you measure you must be accurate.
One last thing – for Movie night tonight I will be bringing a projector and screen. I also have speakers I can plug into a laptop (we can run it from mine if you want) but does anyone have access to a really long cord we could use to connect it to the inhouse system? email me if you have questions about what kind of wire we need. j_p_collins@hotmail.com
May 29th, 2009 on 9:43 am
11:50 as Rxd…
nice time Rich S., def smoked me on this one…and at a higher weight, show off
May 29th, 2009 on 10:01 am
I’ll throw in a big vote for Zone being a huge benefit over Crossfit alone (I did CF 3-4 time/week for 3 months before adding zone, and saw a HUGE jump in performance and appearance both after a short time measuring).
May 29th, 2009 on 10:17 am
Regarding Jamie’s thoughts on the projector . . .
It is possible that I can use the really long phone line we have to move the modem and the Sonos closer to his laptop, thus tapping into the sound system . . . we can at least try that option . . . another option would be if someone has a really long ethernet cable to help us get the Sonos closer to his laptop / projector.
We’ve got tons of extension cords . . . what could go wrong?
May 29th, 2009 on 10:54 am
Why can’t we put the projector near the sonos?
May 29th, 2009 on 11:05 am
I would like to say don’t eat 6 eggs thirty min before you workout. Because it will give you more ab work than the workout calls for. 11:26 rx
May 29th, 2009 on 11:05 am
Scott, thanks for making my day.
Sincerely,
Rich
May 29th, 2009 on 11:11 am
Hi Potomac CrossFitters,
I am desperately seeking folks who can workout at George Washington University (GW) and want to CrossFit. My work schedule and transpo situation put constrain when and where I can workout. When I can’t get to The Box, I would love to keep it up with some folks at GW. I have made a post on the main CrossFit message board, hopefully something may come from that. Any leads or suggestions sincerely appreciated!
Ariel
May 29th, 2009 on 11:21 am
12:55
155 #DL
Dips – half BW/half feet behind on box
sluggish…feeling yesterday’s WOD
May 29th, 2009 on 11:42 am
Does anyone have a dehydrator? (homemade jerky experiment underway)
May 29th, 2009 on 11:56 am
I have an ethernet cable if you would like me to bring it?!
May 29th, 2009 on 12:04 pm
Sally – it would need to be really long . . . like 10′ to 20′ . . . only IT dorks like Siddharth generally have stuff like that.
May 29th, 2009 on 12:53 pm
Hmmm…BURNED!
Can we show Brian’s fake out from the games tonight too!?!
May 29th, 2009 on 1:00 pm
Funny, when you read the comments in order, Crash asks if anyone has a dehydrator and then Sally responds with “I have an ethernet cable”. My brain is so slow today I actually wondered for a brief moment how in the hell an ethernet cable could possibly be used to dehydrate food!
And I’m not even blonde!
Yes, was up very late last night and I’ve been looking at contracts for the last 5 hours so the brain tends to do funny things sometimes.
May 29th, 2009 on 1:02 pm
Hello all from Leavenworth Kansas…wow…what a place! The trip thus far has been a trip – you wouldn’t believe me if I told you but I was definately throwing other people’s luggage around at one point today and doing the job for the American Airlines baggage handling folks. I sure eveyone on my flight thought I was out of my mind but I had a connection to get to and I just told them to stay out of my way.
Sorry that we aren’t home to supply the IT support! We DEF. have every size/type cable that one would ever need.
May 29th, 2009 on 1:07 pm
What kind of cable do we need for the projector? I have a 20′ USB a-b converter cable. I can probably get my hands on an equally-long eithernet cable, too.
May 29th, 2009 on 1:08 pm
And by eithernet – I mean ethernet.
May 29th, 2009 on 1:16 pm
I just dropped off a 50ft ethernet cable. Will that work? I thought I had a 100ft cable, but couldn’t find it.
IT nerds are the coolest.
May 29th, 2009 on 1:18 pm
Crash – you can dehydrate meat in your oven, or in the windowsill with 4 AC filters and a box fan. My roomie did the latter last week, using chicken and beef, and both were yummy!
May 29th, 2009 on 1:22 pm
20:14 – 135# Deadlifts
May 29th, 2009 on 1:24 pm
15:15 as Rx’d
May 29th, 2009 on 1:28 pm
Here’s the link for how-to on the jerky. Courtesy of Alton Brown, on the food network.
May 29th, 2009 on 1:38 pm
Kevin – that should give us a chance . . . thanks.
And Brian . . . I’m not a light and sound engineer (read: roadie), but the ethernet cable will allow us more flexibility with where we set up – it would allow us to set up the projector in the same area as the speakers, which would be nice.
So here is what I’m thinking – keep the modem where it is, use the 50′ cable to move the wireless router and the Sonos closer to Jamie’s computer / projector – put the audio output from Jamie’s computer into the Sonos sound input . . . wala . . .
If the equipment is there I’ll take a look at it before 5 to make sure we’re OK.
Our fallback is that huge flatscreen TV – so I guess we’re covered either way.
May 29th, 2009 on 1:47 pm
I’ll bring all my shoes and glasses (Old Jerky boys quote)
May 29th, 2009 on 1:48 pm
mmm..Drea…I know Leavenworth…not good…good luck with that!
May 29th, 2009 on 1:49 pm
and Rich, simply awesome, hahaha
May 29th, 2009 on 1:56 pm
Lynette, thanks! I’ve tried the oven method and its a bit of a pain (oven on for 12 hours, door slightly cracked, etc) but definitely works.
Drea, glad to see you found internet… Enjoy big sky country and glad to see your “get it done” ways followed you to Kansas
Scott, saying you “know” Leavenworth can just as sketch as L-worth itself
May 29th, 2009 on 2:02 pm
13:30 185# Deadlifts and blue band ring dips
May 29th, 2009 on 2:24 pm
Alli, I can bail you out again…let me find out if my friend is still “borrowing” my dehydrater…it has been YEARS at this point but I am sure that they still have it (if they didn’t try to pawn it off at a garage sale). It may not be until after you get back though, but you are more than welcome to HAVE it.
May 29th, 2009 on 2:52 pm
Is there a simple book I can read about the Paleo diet? Before I started the Zone, I bought a book called 7 Days in the Zone and it was very simple. I read it in a few hours and felt like like I knew everything about the Zone. After reading it, implementation of the Zone was a breeze. Is there something like that for Paleo?
May 29th, 2009 on 2:55 pm
Good comments regarding weighing and measuring food. Although I am not following the zone block protocol, I do weigh and measure my foods and I agree that’s important. I’m currently eating only Paleo foods with some dairy. I have been eating around 200g of protein and carbs per day and 100g of fat for a total of ~2,500 calories. I’m going to drop the carbs down to 150g per day and up the fat a little to offset the calories and see if I notice any improvements.
I’m hesitant to do anything too drastic because I’ve
had good results with my current approach. I’m sure I’ll hit a plateau at some point and need to adjust though.
For those that are zoning, are you all doing 2x or 3x on the fat blocks? It seems like it would be pretty hard to do the basic zone proportions with paleo foods.
May 29th, 2009 on 3:04 pm
Click on My name and it should link you to the Paleo Diet book by Loren Cordain. There is a lot of science and anthropological postulating in the book but the basics of the diet are pretty simple.
1. Eat lean meats, lots of veggies, fruits, nuts, healthy fats.
2. No starchy tubers (sweet potatoes, potatoes, etc.), no legumes (peas, peanuts, beans, soy products), no grains (whole wheat or processed), no dairy, no sugar, no fatty meats, and no processed foods.
3. Because you aren’t having grains and dairy you will probably need to supplement with calcium and vitamin D. I also supplement with Vitamin E because the Paleo diet barely gives you enough to meet the RDA for vit. E.
I have read around on the web and on crossfit.com and a lot of folks do the Paleo diet w/ some modifications (like including some dairy or legumes) and have been successful with it. There are also some people that take it to the next level and only buy organic, grass fed beef, free range poultry, etc.
I know it seems restrictive but once you get into it you discover a whole new world of foods that you’ve probably been missing out on.
May 29th, 2009 on 3:10 pm
I have ethernet cable in a 500ft spool. Unfortunately I’m in the wrong state. When in doubt, just start dasiy-chaining the extension cords together.
May 29th, 2009 on 3:31 pm
Alli-
I have been called both an IT geek and outdoor gear geek/fanatic. After Siddharth’s post, I’m not even going to compete, but I do have two food dehydrators. With tons of stackable trays. I won’t have time to go home before tonight’s 6:00 WOD I’m trying to get to, but you can definitely borrow one. Will you be there tonight? Or email me at gmail, justincarter1010. I just started eating meat after 10+ years, and I’ve been excited to try my own jerky. Maybe I’ll get the results of your experiment first.
May 29th, 2009 on 3:36 pm
I actually own the book “The Paleo Diet” if you would want to borrow it, just let me know. I also own “The Paleo Diet for Athletes”. It talks about a nuritional formula for peak athletic performance. Let me know!
May 29th, 2009 on 3:38 pm
Wait, there’s no dairy with Paleo? I guess I’ll never be a strict Paleo eater. I could never live without cheese, and like Lyle, I like cream in my coffee. (Not as good as a Jerky Boys quote, but it’s a start.)
And Sally – I’d love to borrow those books.
May 29th, 2009 on 3:51 pm
Or you can just do the Phelp’s diet:
Breakfast: Three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise. Two cups of coffee. One five-egg omelet. One bowl of grits. Three slices of French toast topped with powdered sugar. Three chocolate-chip pancakes.
Lunch: One pound of enriched pasta. Two large ham and cheese sandwiches with mayo on white bread. Energy drinks packing 1,000 calories.
Dinner: One pound of pasta. An entire pizza. More energy drinks
May 29th, 2009 on 3:58 pm
A lot of people, including myself, include dairy with the Paleo diet but most recommend whole, organic milk (if you can find non-homogenized, non-pasteurized that is considered best). I would also avoid non-dairy creamer if you are going to use cream. It’s full of chemicals.
May 29th, 2009 on 4:04 pm
Justin, no problem. I will bring them tonight!
May 29th, 2009 on 4:31 pm
Thanks Steve and Sally. I have Enter the Zone and Mastering the Zone, if anyone’s interested. And Good Calories Bad Calories, more of which I’m hoping to read over vacation.
May 29th, 2009 on 4:40 pm
Justin, I thought Sally’s entry was for me
Oh well….LOL!!!! The Phlep’s diet sounds good but very few of us are 8 time Olympics Gold Swimmer’s 
May 29th, 2009 on 4:55 pm
GOOD CALORIES BAD CALORIES!!!
I heart Taubes.
May 29th, 2009 on 5:19 pm
Ana/Justin,
I also have an extra copy of the Paleo Diet that one of you can borrow. Not sure when you guys work out but maybe I can just leave it with one of the coaches for you.
May 29th, 2009 on 6:19 pm
14:40. DL at 225#. Ring dips took the longest and I still gotta work on getting full range of motion.
May 29th, 2009 on 6:25 pm
Yes Steve. That would be great! Thanks!
May 29th, 2009 on 6:49 pm
10:16 as rx’d
May 29th, 2009 on 7:25 pm
15:08
135 lb deadlifts
blue band ring dips
First day back at the box since Monday, after spending the last 3 days either a)hacking up a lung or b)in a NyQuil-induced coma. This WOD was rough. Probably should have taken another rest day, but I’m glad I gutted through it even if it wasn’t pretty.
May 29th, 2009 on 7:26 pm
12:59 RX’d
May 29th, 2009 on 7:43 pm
15:38
some tan band ring dips, mostly blue
125# DL
May 29th, 2009 on 7:55 pm
Folks,
Head’s up if you usually drive to PC. The CSC Invitational is happening this weekend in Clarendon. I think the Box is on the course and there will be street closures starting as early as 4 am according to an Arlington County PD press release. For more info you can visit
http://www.cscinvitational.com
Hope this is helpful.
Ariel
May 29th, 2009 on 8:41 pm
8:57 as Rx’d 275# DL
Fantastic job to all in the morning classes, especially Lee who apparently had the full power of motley crue behind him.
May 29th, 2009 on 8:59 pm
11:17
225# DL
Blue band ring dips
May 29th, 2009 on 9:13 pm
10:47
DL: #155
tan band 21 blue band 15 and 9
May 29th, 2009 on 9:33 pm
9:11 as Rx’ed
May 29th, 2009 on 9:56 pm
Siddharth,
I’m in LV too!
May 29th, 2009 on 10:15 pm
11:41, 175# deadlifts / blue band dips
Sally beat me by *that* much. Touche lady, touche.
May 29th, 2009 on 10:18 pm
11:38, 175# Deadlift/Tan band dips
Alli you rocked it!
May 29th, 2009 on 10:56 pm
8:59, dips took a lot of the time
May 29th, 2009 on 11:03 pm
First, I enjoyed being back in the box
Second, it was very encouraging to see so many people push themselves as hard as they can
Third, the movie was good
Fourth, there is no crying in Crossfit, OPT I’m looking at you
Fifth, Thanks to HM, I think, for the brownies
Sixth, I’m not posting my time because it was more than double the suggested time which tells me I’m doing something really wrong.
I hope to be back again someday
May 29th, 2009 on 11:30 pm
15:53
DL: 155lbs (21 reps) then 135lbs remaining 24 reps
Ring dips: blue band
Burpees: Always kick my ass
Really liked the movie!
May 31st, 2009 on 8:48 pm
13:18
135#
tan band
June 5th, 2009 on 7:58 pm
Did this one while on travel. Good workout but couldn’t do it straight through given the constraints of a non-CrossFit gym thus didn’t bother with a clock. 225# DL but had to wait each round for others to free up the area. No rings so I had to do regular dips. Had to truck over to the racquetball court for burpees.
August 30th, 2009 on 7:17 pm
I liked reading your blog…keep up the good work.