THe fact that you can Push Press 225 is impressive by itself. When you get your jerks down (Damn that still sounds funny), you will be putting up some silly weight!!
hang power clean/jerk – 190 pounds. Felt I could of gone heavier, but without bumper plates, the thought of putting that much over my head without the ability to bail…too stupid even for me.
If you didn’t see my parkour comment/invite yesterday, here it is one more time.
For you guys who are interested in trying out parkour, this Saturday might be a good opportunity for everyone to take the leap. I’ll be heading over to Primal Fitness for their 10am to 12pm parkour session, and it’s open to all skill levels (you don’t need any experience, you just need $25). If you want a ride over from PCF, or you would like more info, send me an email. chad dot m dot pierce at gmail. Lastly, I’m going to go ahead and guarantee that you will have fun.
If you are wondering what parkour is, I recommend hitting wikipedia and then youtube to find out.
Question for the masses. Mark Sisson has a big post on Mark’s Daily Apple today (link above) regarding fish oil. Clearly he thinks everyone and their mother should be taking a fish oil supplement and the rationale behind balancing Omg6/Omg3′s makes a lot of sense. But I’m curious if any of the PCF’ers are taking a supplement and if so, what if any tangible benefits have you seen? What brand(s) are the best; what dosage are you taking; and what on earth is this thing Mark so delicately referred to as fish burp??
Question for the masses. Mark Sisson has a great post today on Mark’s Daily Apple (link above) about the benefits of fish oil. Clearly he believes that everyone and their mother should be taking a supplement, and the case for balancing the Omg6/Omg3 ratio is pretty convincing. But I’m wondering if any of the PCF’ers are heeding this advice – and if so, have you noticed any tangible benefits? What brand(s) do you recommend? What doseage are you taking? And what on earth is the thing that Mark so delicately describes as “fish burp”?
What are our nutritionists’ opinions on whey protein and a Paleo diet? Is the issue any processed protein (or processed food for that matter), or the no-dairy issue with a milk protein?
I just got bumpers straight from Wright Rubber for a pretty decent price…cheaper than Again Faster or Rogue, actually. Just do a google search for Wright Rubber – it’s in Birmingham, Alabama.
I’ll throw out another nutrition question, this one fairly basic. If you’re taking fish oil, are the dosage recommendations for fish oil as a whole or the EPA/DHA component? In other words, if I should take 9g, is that 9g fish oil or 9g EPA/DHA, which is 30g of fish oil capsules if I’m taking the Costco Brand. Any help much appreciated. Thanks -
I think whey protein is considered acceptable under Paleo as long as you find one that doesn’t contain a lot of artificial chemicals, sugar, or other undesirable ingredients. I like Optimum Nutrition’s 100% Whey Gold Standard. Not a lot of ingredients other than whey protein and tastes great mixed with water.
I believe the dairy issue is more related to how dairy is produced / processed in the US than dairy and it’s derivatives being bad for you. Think Corn-Fed, antiobitic injected cattle crammed into milking stations for hours a day and milk that is homogenized / pastuerized to kill off bacteria (and nutrients). Dairy also causes digestive problems for some (lactose intolerance). I know some advocates of Paleo drink raw, unadultered milk but I hear it is expensive and hard to find.
If you click on my name, it will link you to Mark’s Daily Apple discussion on supplements. Below is an excerpt on whey protein:
“Today’s protein powder/meal replacements can combine the best of 21st century technology with a true Primal intent: get me a fast, good-tasting source of protein without too many carbs or unhealthy fats. I generally look for products that have whey protein as the major source of protein, and that taste great when mixed only with water (so I don’t have to add sugary juices of milk just to choke them down).”
Just be careful when picking your proteins because many of them have soy as the major protein source which should be avoided.
I’m not an expert on fish oil but my guess is that 30g is probably way more than you need (that would be 15 pills each day of the brand that I take). I’ve seen general recommendations for 5-6 g/day. I’ve also heard some people say it depends on the amount of Omega 6 fat in your diet.
I’m not sure what Costco brand you are taking but I found one online that appears to be 1.2g of fish oil per serving, which would be 4-5 pills per day. That seems like a reasonable amount especially if you have real fish in your diet from time to time.
Zack- I did Robb Wolf’s Nutrition Cert last week. Robb says that someone with no metabolic irregularities should be taking 0.5g a day of fishoil per 10 lbs of body weight. A person with metabolic irregularities (such as someone with some autoimmune illnesses) should take up to 1.0g of fish oil per 10lbs of body weight. Hope this helps.
Everything Steve says about nutrition, and pretty much all other topics, should be discounted because of the fact that he tries to wear an Ipod during WODs. He can’t be trusted.
Dan, I only wear the Ipod when I see that you are coaching – helps me tune out the distractions.
In all seriousness, I was informed after Tuesday that wearing an Ipod at a Crossfit WOD is akin to doing biceps curls and eating white bread while doing Yoga. I should’ve known after the first warning you gave me. My Ipod is now stored away next to my Muscle & Fitness mags, Ron Coleman posters, and Globo Gym Membership card. Thanks for setting me straight .
Hey everyone! I am going to Atlantic City for work for two weeks in July and I wanted to know if any of you know of a CrossFit affiliate in that area. I haven’t found one looking online and I definitely do not want to go the whole two weeks without CrossFit… Help!!!!!
Steve, you are forgiven for making me laugh with the image of Bicep Curls, White Bread, and Yoga . . . but then, we can’t all do Brian’s cool down.
I cruised the DC Interns thing for a few moments – the one about “thanks for standing me up” was my favorite.
So I have a “definition” question regarding DC Interns. This is important. To be considered a proper “DC Intern” – do you have to be in college? A lot of college graduates (recent and non-recent) are now taking DC Internships because of a soft job market. Are these considered Interns? Or to be a proper DC intern do you have to have the lack of perspective that only comes from being really young (for example, Jon)?
Dan, are you implying that Jon is our intern? Come to think of it, that would explain the bedazzled short shorts he is always wearing….I swear, if I have to remind him one more time that only Brian gets to wear booty shorts in the gym…..
Except in an emergency, chew your food. It all hinges completely on what your current goals are: mitigating body fat storage? adding lean body mass? maintaining? If you are in a desperate state for adding LBM then the only time it really fits the paleo gig is PWO with the lions share of your daily carbs (up to about 50%) in a form OTHER THAN fruit to take advatage of the wicked insulin sensitivity post-grueling-workout. 30g of whey/eggwhite with sweet potato and a pinch of cinamon and dried orange rind blended, makes for a serious post workout mouthgasm.
If you’re a PaleoZealot, go with eggwhite protein. Better BCAA values than whey and can be purchased for less than topsoil. Look up bakery supply and get a case of frozen organic eggwhites. CHEEEEEEP. if you really need them portable the same place should carry powdered eggwhites as well. Just tell them you’re a home caterer and you get the cash price.
Danielle has the FishOil fest down to the exact numbers. Carmichael does some interesting stuff with his althletes: a front load of 25g/ED then dropping by 5g every 5th day down to .5g/10lb of body weight (not lean mass).
1)Chef has forgotten more about nutrition than I will ever learn. Plus he used the phrase “mouthgasm”.
2)Regarding my proposed status as an “intern”, I consider myself in great company. All great people, throughout history, have been degraded and falsely labeled by those around them. Martin Luther was “just a nutso priest”- Ayn Rand was “just a crazy lady”- Chuck Norris was just a “Walker Texas Ranger”. But they all managed to redefine themselves. I proudly join the ranks of those degraded for their achievements.
I hope that one day Daniel Hoffman will join these ranks as well. That day will be when doing weighted dips, back extension, and dead hang pullups on “rest days” becomes an Olympic Sport. Until then, I recommend staying away. He should be easy enough to spot: He is the one with the boxers hanging out from underneath his shorts bringing happiness and good cheer to all those around him.
But on a more serious note, who is going to McFaddens later? I hear you can play beer pong….! Do you guys think they are hard on fake IDS????
1)Chef has forgotten more about nutrition than I will ever learn. Plus he used the phrase “mouthgasm”.
2)Regarding my proposed status as an “intern”, I consider myself in great company. All great people, throughout history, have been degraded and falsely labeled by those around them. Martin Luther was “just a nutso priest”- Ayn Rand was “just a crazy lady”- Chuck Norris was just a “Walker Texas Ranger”. But they all managed to redefine themselves. I proudly join the ranks of those degraded for their achievements.
I hope that one day Daniel Hoffman will join these ranks as well. That day will be when doing weighted dips, back extension, and dead hang pullups on “rest days” becomes an Olympic Sport. Until then, I recommend staying away. He should be easy enough to spot: He is the one with the boxers hanging out from underneath his shorts that brings happiness and good cheer to all those around him.
But on a more serious note, who is going to McFaddens later? I hear you can play beer pong there!
Pretty sure AC has an XFit but not certain. Check the main site. Oh and please put $20 on 23 on the Roullette wheel for me…and check out the Borgota, pretty sweet casino with come cool bars/clubs and away from the usual AC trash
I had a really bad day. The most I got was 155, and even that was ugly. I have serious issues getting under the bar and getting my elbows up. I was basically reverse curling the weight to my shoulders. Thanks to Erika, Jimmy and Jesse for trying to help. For some reason I just couldn’t get it.
Big thanks to Vegas Mike for helping get my head of my ass and just do the lift. I should be able to break 200 next time, but very happy with this since my jerk pr (from the rack) a couple of weeks ago was 185.
June 4th, 2009 on 9:58 pm
That is an AWESOME photo!!! Lift heavy sh!t!!!
June 4th, 2009 on 10:43 pm
I second that. Badass photo for sure. Monster deadlift, Kevin.
June 5th, 2009 on 2:16 am
Question for you guys – anyone know where I can buy two 45lb rubber olympic plates?
Been scouring craigslist and google for the last few hours… thanks!
btw, Kevin – you are a freaking monster.
June 5th, 2009 on 7:01 am
max was 110 (pr)
June 5th, 2009 on 7:12 am
oh geez… ummm…this is awkward… I didn’t actually lift this successfully. I did try though, so that should count for something.
June 5th, 2009 on 7:49 am
215 power clean and jerk
220 power clean, missed jerk.
June 5th, 2009 on 7:52 am
Ended with a 225# “muscle clean/push press” – jerk form continues to suck. One day I will get it right.
June 5th, 2009 on 7:55 am
hang power clean and jerk
95, 115, 125, 135, 140, 140(f), 140(f), 125
The 140 was more of a hang squat clean
June 5th, 2009 on 7:55 am
[...] Potomac CrossFit WOD 090605 [...]
June 5th, 2009 on 8:06 am
Great music today Brian…
95-135-145-155-165(f)-165(f)-165(f)-165(f)…..155
maybe I should have tried 160.
June 5th, 2009 on 8:34 am
65 – 85 – 95 (f) – 90 – 95 – 100 (pr) – 105 (f)
June 5th, 2009 on 8:35 am
95-115-125-135-145-155-165
need to work more on hip fluency.
My jerk is improving, but often presents itself as jumping push press.
Thank you for the extra help, Brian.
June 5th, 2009 on 8:55 am
Mike H,
THe fact that you can Push Press 225 is impressive by itself. When you get your jerks down (Damn that still sounds funny), you will be putting up some silly weight!!
Nice Job!
June 5th, 2009 on 9:03 am
Random thought I know, but I just wanted to wish everyone Happy National Doughnut Day…
June 5th, 2009 on 9:08 am
Ummmmm donuts….
Jamie – the reason you missed 165 was b/c you weren’t embracing the Avril Lavigne/John Lee Hooker mashup. It was motivating.
Did yesterday’s WOD – tough – 9:49 Rx’d.
June 5th, 2009 on 9:09 am
175#… I need a bit more work on my clean.
June 5th, 2009 on 9:13 am
hang power clean/jerk – 190 pounds. Felt I could of gone heavier, but without bumper plates, the thought of putting that much over my head without the ability to bail…too stupid even for me.
June 5th, 2009 on 9:26 am
Hang power clean & jerk, max was 165, took a few tries to get it. Thanks for the form corrections, Bob and Brian.
Kevin, awesome focus, you look dialed in. You’ll get that next time.
June 5th, 2009 on 10:23 am
If you didn’t see my parkour comment/invite yesterday, here it is one more time.
For you guys who are interested in trying out parkour, this Saturday might be a good opportunity for everyone to take the leap. I’ll be heading over to Primal Fitness for their 10am to 12pm parkour session, and it’s open to all skill levels (you don’t need any experience, you just need $25). If you want a ride over from PCF, or you would like more info, send me an email. chad dot m dot pierce at gmail. Lastly, I’m going to go ahead and guarantee that you will have fun.
If you are wondering what parkour is, I recommend hitting wikipedia and then youtube to find out.
June 5th, 2009 on 11:03 am
Question for the masses. Mark Sisson has a big post on Mark’s Daily Apple today (link above) regarding fish oil. Clearly he thinks everyone and their mother should be taking a fish oil supplement and the rationale behind balancing Omg6/Omg3′s makes a lot of sense. But I’m curious if any of the PCF’ers are taking a supplement and if so, what if any tangible benefits have you seen? What brand(s) are the best; what dosage are you taking; and what on earth is this thing Mark so delicately referred to as fish burp??
June 5th, 2009 on 11:42 am
Question for the masses. Mark Sisson has a great post today on Mark’s Daily Apple (link above) about the benefits of fish oil. Clearly he believes that everyone and their mother should be taking a supplement, and the case for balancing the Omg6/Omg3 ratio is pretty convincing. But I’m wondering if any of the PCF’ers are heeding this advice – and if so, have you noticed any tangible benefits? What brand(s) do you recommend? What doseage are you taking? And what on earth is the thing that Mark so delicately describes as “fish burp”?
June 5th, 2009 on 11:52 am
Hey Jared – I think http://www.againfaster.com/store-home/ sells plates and everything else Crossfit related.
June 5th, 2009 on 12:10 pm
95-115-135-155(f)-145-155(f)-155 (PR)
June 5th, 2009 on 12:51 pm
What are our nutritionists’ opinions on whey protein and a Paleo diet? Is the issue any processed protein (or processed food for that matter), or the no-dairy issue with a milk protein?
June 5th, 2009 on 1:25 pm
I just got bumpers straight from Wright Rubber for a pretty decent price…cheaper than Again Faster or Rogue, actually. Just do a google search for Wright Rubber – it’s in Birmingham, Alabama.
June 5th, 2009 on 1:41 pm
135-155-165-175(f)-165-175(f)-175(PR)
Thanks for the tip, Aviv.
June 5th, 2009 on 2:13 pm
I’ll throw out another nutrition question, this one fairly basic. If you’re taking fish oil, are the dosage recommendations for fish oil as a whole or the EPA/DHA component? In other words, if I should take 9g, is that 9g fish oil or 9g EPA/DHA, which is 30g of fish oil capsules if I’m taking the Costco Brand. Any help much appreciated. Thanks -
June 5th, 2009 on 2:20 pm
I think whey protein is considered acceptable under Paleo as long as you find one that doesn’t contain a lot of artificial chemicals, sugar, or other undesirable ingredients. I like Optimum Nutrition’s 100% Whey Gold Standard. Not a lot of ingredients other than whey protein and tastes great mixed with water.
I believe the dairy issue is more related to how dairy is produced / processed in the US than dairy and it’s derivatives being bad for you. Think Corn-Fed, antiobitic injected cattle crammed into milking stations for hours a day and milk that is homogenized / pastuerized to kill off bacteria (and nutrients). Dairy also causes digestive problems for some (lactose intolerance). I know some advocates of Paleo drink raw, unadultered milk but I hear it is expensive and hard to find.
If you click on my name, it will link you to Mark’s Daily Apple discussion on supplements. Below is an excerpt on whey protein:
“Today’s protein powder/meal replacements can combine the best of 21st century technology with a true Primal intent: get me a fast, good-tasting source of protein without too many carbs or unhealthy fats. I generally look for products that have whey protein as the major source of protein, and that taste great when mixed only with water (so I don’t have to add sugary juices of milk just to choke them down).”
Just be careful when picking your proteins because many of them have soy as the major protein source which should be avoided.
June 5th, 2009 on 2:35 pm
Zack,
I’m not an expert on fish oil but my guess is that 30g is probably way more than you need (that would be 15 pills each day of the brand that I take). I’ve seen general recommendations for 5-6 g/day. I’ve also heard some people say it depends on the amount of Omega 6 fat in your diet.
I’m not sure what Costco brand you are taking but I found one online that appears to be 1.2g of fish oil per serving, which would be 4-5 pills per day. That seems like a reasonable amount especially if you have real fish in your diet from time to time.
June 5th, 2009 on 2:38 pm
Zack- I did Robb Wolf’s Nutrition Cert last week. Robb says that someone with no metabolic irregularities should be taking 0.5g a day of fishoil per 10 lbs of body weight. A person with metabolic irregularities (such as someone with some autoimmune illnesses) should take up to 1.0g of fish oil per 10lbs of body weight. Hope this helps.
June 5th, 2009 on 2:38 pm
Everything Steve says about nutrition, and pretty much all other topics, should be discounted because of the fact that he tries to wear an Ipod during WODs. He can’t be trusted.
June 5th, 2009 on 2:48 pm
Brian, the DC interns blogspot page you posted yesterday is hilarious. Thank you for improving my work week!
June 5th, 2009 on 2:55 pm
Dan, I only wear the Ipod when I see that you are coaching – helps me tune out the distractions.
In all seriousness, I was informed after Tuesday that wearing an Ipod at a Crossfit WOD is akin to doing biceps curls and eating white bread while doing Yoga. I should’ve known after the first warning you gave me. My Ipod is now stored away next to my Muscle & Fitness mags, Ron Coleman posters, and Globo Gym Membership card. Thanks for setting me straight
.
June 5th, 2009 on 3:35 pm
Once again limited by work gym:
3 rounds
10 hang power cleans (couldn’t risk dropping the metal weights, so kept it light)
10 burpees (got me a lot of stares)
500 m row
12:15 (or so)
God I can’t wait for 8 pm classes and a new job. Life will be GOOD.
June 5th, 2009 on 4:10 pm
Hey everyone! I am going to Atlantic City for work for two weeks in July and I wanted to know if any of you know of a CrossFit affiliate in that area. I haven’t found one looking online and I definitely do not want to go the whole two weeks without CrossFit… Help!!!!!
June 5th, 2009 on 4:20 pm
Steve, you are forgiven for making me laugh with the image of Bicep Curls, White Bread, and Yoga . . . but then, we can’t all do Brian’s cool down.
I cruised the DC Interns thing for a few moments – the one about “thanks for standing me up” was my favorite.
So I have a “definition” question regarding DC Interns. This is important. To be considered a proper “DC Intern” – do you have to be in college? A lot of college graduates (recent and non-recent) are now taking DC Internships because of a soft job market. Are these considered Interns? Or to be a proper DC intern do you have to have the lack of perspective that only comes from being really young (for example, Jon)?
June 5th, 2009 on 4:27 pm
Graduated or not, they are still “DC Interns”. Jon would be a prime example.
June 5th, 2009 on 4:27 pm
Dan, are you implying that Jon is our intern? Come to think of it, that would explain the bedazzled short shorts he is always wearing….I swear, if I have to remind him one more time that only Brian gets to wear booty shorts in the gym…..
June 5th, 2009 on 4:49 pm
Crash,
Except in an emergency, chew your food. It all hinges completely on what your current goals are: mitigating body fat storage? adding lean body mass? maintaining? If you are in a desperate state for adding LBM then the only time it really fits the paleo gig is PWO with the lions share of your daily carbs (up to about 50%) in a form OTHER THAN fruit to take advatage of the wicked insulin sensitivity post-grueling-workout. 30g of whey/eggwhite with sweet potato and a pinch of cinamon and dried orange rind blended, makes for a serious post workout mouthgasm.
If you’re a PaleoZealot, go with eggwhite protein. Better BCAA values than whey and can be purchased for less than topsoil. Look up bakery supply and get a case of frozen organic eggwhites. CHEEEEEEP. if you really need them portable the same place should carry powdered eggwhites as well. Just tell them you’re a home caterer and you get the cash price.
Danielle has the FishOil fest down to the exact numbers. Carmichael does some interesting stuff with his althletes: a front load of 25g/ED then dropping by 5g every 5th day down to .5g/10lb of body weight (not lean mass).
just a 2cent ramble…
June 5th, 2009 on 5:00 pm
Okay, T.C. (quarterback for Stanford) says it’s for sure, he’ll be at the 12:00 pm free class tomorrow.
I hope you guys totally kick his ass. He’s already freaking out about being out of shape. It’ll be funny.
June 5th, 2009 on 5:15 pm
Good comments on the fish oil, sounds like I’ve been underconsuming at 5g / day.
June 5th, 2009 on 5:56 pm
1)Chef has forgotten more about nutrition than I will ever learn. Plus he used the phrase “mouthgasm”.
2)Regarding my proposed status as an “intern”, I consider myself in great company. All great people, throughout history, have been degraded and falsely labeled by those around them. Martin Luther was “just a nutso priest”- Ayn Rand was “just a crazy lady”- Chuck Norris was just a “Walker Texas Ranger”. But they all managed to redefine themselves. I proudly join the ranks of those degraded for their achievements.
I hope that one day Daniel Hoffman will join these ranks as well. That day will be when doing weighted dips, back extension, and dead hang pullups on “rest days” becomes an Olympic Sport. Until then, I recommend staying away. He should be easy enough to spot: He is the one with the boxers hanging out from underneath his shorts bringing happiness and good cheer to all those around him.
But on a more serious note, who is going to McFaddens later? I hear you can play beer pong….! Do you guys think they are hard on fake IDS????
June 5th, 2009 on 5:57 pm
1)Chef has forgotten more about nutrition than I will ever learn. Plus he used the phrase “mouthgasm”.
2)Regarding my proposed status as an “intern”, I consider myself in great company. All great people, throughout history, have been degraded and falsely labeled by those around them. Martin Luther was “just a nutso priest”- Ayn Rand was “just a crazy lady”- Chuck Norris was just a “Walker Texas Ranger”. But they all managed to redefine themselves. I proudly join the ranks of those degraded for their achievements.
I hope that one day Daniel Hoffman will join these ranks as well. That day will be when doing weighted dips, back extension, and dead hang pullups on “rest days” becomes an Olympic Sport. Until then, I recommend staying away. He should be easy enough to spot: He is the one with the boxers hanging out from underneath his shorts that brings happiness and good cheer to all those around him.
But on a more serious note, who is going to McFaddens later? I hear you can play beer pong there!
June 5th, 2009 on 6:29 pm
hang power C&J
115-115-125-125-125-135(f)-135(f)
June 5th, 2009 on 6:46 pm
Beer pong is one of the great things about McFaddens… but not the greatest thing!!!
June 5th, 2009 on 7:10 pm
Melanie,
Pretty sure AC has an XFit but not certain. Check the main site. Oh and please put $20 on 23 on the Roullette wheel for me…and check out the Borgota, pretty sweet casino with come cool bars/clubs and away from the usual AC trash
June 5th, 2009 on 7:11 pm
hang power C&J: 145 and very ugly form.
June 5th, 2009 on 7:16 pm
175-185-195-205(F)-205-210(F)-210
June 5th, 2009 on 7:17 pm
Thanks Pete! I’m going to keep looking online, let me know if you spot their website!!!
June 5th, 2009 on 7:18 pm
oh, and 20$… got it!
June 5th, 2009 on 7:37 pm
55-65-75-85-95f-90f-90-95
June 5th, 2009 on 7:38 pm
185-205-225-245f-225-235-245-255
June 5th, 2009 on 7:42 pm
185-195-205-215(F)-215(F)-210-215(F)
June 5th, 2009 on 7:58 pm
135-145-155-165-175-185(F)-185(F)
June 5th, 2009 on 8:25 pm
I had a really bad day. The most I got was 155, and even that was ugly. I have serious issues getting under the bar and getting my elbows up. I was basically reverse curling the weight to my shoulders. Thanks to Erika, Jimmy and Jesse for trying to help. For some reason I just couldn’t get it.
To sum it up, my cleans need lots of work.
June 5th, 2009 on 9:42 pm
185-205-215-225-235-245(F)-245!
June 5th, 2009 on 10:32 pm
75,80,85,90,95,95,100(PR)
June 6th, 2009 on 6:56 am
Took a “rest day” due to my hip being a bit sore.
Did 50 HSPUs in sets of 8-7-7-5-5-5-5-4-4
Then did about 4 sets or so of CTB pull-ups.
June 6th, 2009 on 8:45 am
115-145-155-165-185(f)-185-195(pr)
Big thanks to Vegas Mike for helping get my head of my ass and just do the lift. I should be able to break 200 next time, but very happy with this since my jerk pr (from the rack) a couple of weeks ago was 185.
June 6th, 2009 on 10:02 am
65-75-85(f)-80-85-85-85