Friday 090619
The PCF Store presents “The Guch – 11 Elements of Fitness” tee, available for a limited time only, get yours now!!
AMRAP in 15 mins:
5 Front Squats
7 Burpee Box Jumps
Post load and rounds (complete and partial) to comments.
Scaling and coach’s note in comments.
More Proof that Your Coaches are Always Right
Why You Should Join the CSA
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June 18th, 2009 on 7:08 pm
Front squats are to be done from the rack. This is AMRAP 15, so we may need to run heats depending on the number of people in the class.
Weights:
As RX is Bodyweight for Men and Women.
Pack: 75% Bodyweight
Puppies: 50% Bodyweight
Burpee box jump (24/20): pretty much what it sounds like. After you return to the squat position, jump up onto the box. If you are feeling froggy and are considering 30″ box jumps, increase the weight on your Front Squat instead and keep the box jump as RXd.
June 18th, 2009 on 8:37 pm
Could you explain just a little bit more about the launch from the quads?
June 18th, 2009 on 9:14 pm
Anyone know any good sports bra brands?
June 18th, 2009 on 9:24 pm
Awesome music for the video! It really captures the intensity of the WOD.
June 18th, 2009 on 9:25 pm
Yep- “Champion” has a range of sports bras with good support. They’re not cheap- about $40- but aren’t hard to find (sports authority, dick’s sporting goods etc carry them).
June 18th, 2009 on 9:27 pm
Thanks Danielle!!!
June 18th, 2009 on 9:32 pm
So apparently I was a knucklehead and left my weightlifting shoes in the gym Thursday. I’d be all kinds of happy if they were still there tomorrow afternoon.
–
Tony: the olympic lifts are normally coached so that the bar is in contact with the legs until the start of the second pull (that’s the max-effort part of the lift that we usually call jump-and-shrug). That second pull usually starts when the bar reaches about mid-thigh, with the hamstrings are thoroughly stretched, as opposed to when the bar is somewhere around the knee.
Greg Everett covers it, along with a bunch of other stuff, here:
http://www.cathletics.com/articles/index.php?show=shorty&shortyID=49
June 18th, 2009 on 9:56 pm
Smart move. We know which t-shirt will be the best seller.
June 18th, 2009 on 10:19 pm
9 1/2 rounds
Sub 130# deadlifts for front squats (no racks here in Tajikistan and 130# was all the plates they had)
HM- Underarmor also make a good sports bra
June 18th, 2009 on 11:26 pm
I’m not sure I can handle “The Guch”.
June 18th, 2009 on 11:56 pm
Just bought “The Guch”!!
Steven, I put your shoes on top of the “Athlete’s Storage” shelf. Stuff doesn’t usually disappear from the box…if anything, stuf sticks around longer than it should. Everyone should check the lost and found box!!
June 19th, 2009 on 12:33 am
Real life ninja
http://www.youtube.com/watch?v=yH4MbnRYQOQ
June 19th, 2009 on 1:09 am
Apparently urban dictionary has a slightly different meaning on the word “manscaping”
http://www.urbandictionary.com/define.php?term=manscaping
June 19th, 2009 on 6:30 am
Anyone know a good jock strap brands?
June 19th, 2009 on 6:56 am
Pack: 9 rounds (95#)
June 19th, 2009 on 7:05 am
bwt: 185
7 rounds as rx’d – from the ground
June 19th, 2009 on 7:06 am
[...] Potomac CrossFit WOD 090619 AMRAP in 15 mins: 5 Front Squats (bodyweight) 7 Burpee Box Jumps (24″) [...]
June 19th, 2009 on 7:40 am
9 1/2 rds
115# FS
Should have gone heavier, but body weight would have been impossible
It was humbling working out next to Ryan this AM
June 19th, 2009 on 7:54 am
night of moonshine and cigars = forced rest day. They sooo arent kidding when they say moonshine makes you blind. Check that box as another thing I should of listened to my elders about.
June 19th, 2009 on 7:56 am
Just got me one of them there Guch T-shirts. Spicy!!!
June 19th, 2009 on 8:07 am
Just ordered the Guch. How does it feel to be a superstar Guch?
June 19th, 2009 on 8:07 am
Greatest tshirt design ever. I personally have seen the increase in Guch’s performance on pull ups when he incorporates all eleven elements.
Planning on being back at the box tomorrow or sunday depending on how quickly I get this move done…
June 19th, 2009 on 8:09 am
Motion to make the Guch Tshirt the official apparel of the PCF Crossfit Games team.
June 19th, 2009 on 8:21 am
Just got “The Guch” as well! Is there going to be a seminar on the 11th element?
June 19th, 2009 on 8:27 am
7.5 rounds
105# FS
20″ box
June 19th, 2009 on 8:27 am
7 rounds @ 85# (~70% of bodywieght)
June 19th, 2009 on 8:43 am
9 rounds
115# (75% of body weight)
24 in box
June 19th, 2009 on 8:49 am
I’m doing a Hoffman family PCF Swag order – there will at least be a couple “The Guch”‘s in the mix.
Ryan – phenomenol work on this (the whole thing, not just the Guch) – is there a Male Hoodie in the future?
Also, I think we all now know why Ryan won’t have those nutrition notes out anytime soon . . .
June 19th, 2009 on 9:03 am
I went to Crossfit Cape Cod today for their 6:30 am WOD. The coach (and owner) Mark Lee, and everyone was great.
WOD: 30 Muscle-ups for time
Subbed 90 CT pull-ups/30 ring dips
Blue band for both (no tan bands)
10:xx
Tabata sit-ups- 100
Mark Lee may actually surpass Brian though with his quirky tendencies. It was early but when Mark pulled out a level to check if the rings were perfectly even – I was almost speechless. Clink on my name for pictures.
Good times….
June 19th, 2009 on 9:08 am
I’m totally buying a level today…
June 19th, 2009 on 9:08 am
6.5 Rounds, 105#
Squat depth is still killing me!
June 19th, 2009 on 9:28 am
Wow, just yesterday I was thinking about how sweet it would be to wear a picture of shirtless-Guch on my chest. Dreams really do come true at PCF. Thank you.
June 19th, 2009 on 9:28 am
Ryan, hysterical. You should have used his nickname though! Guchy guchy gooo! {Sorry buddy!
}
June 19th, 2009 on 10:08 am
Finally back from my week of work travel (seriously, this whole “real job” thing really interferes with my Crossfit) to Pittsburgh (Ryan and Liz, I love you VERY much but Pittsburgh is NOT “beautiful” as you promised). I’ve been reading the blogs and want to make sure my summary of what I missed is accurate.
1) Jon got beat by an intern (this is by far the best thing I’ve read).
2) Ryan makes kick ass shirts….though I submit that the Guch should have had 12 elements of fitness….manscaping, and the patented Guch rest break. Siddharth and I can demonstrate for you.
3) Erin can’t keep her bathing suit on and HM needs a sports bra. Ryan? Plans for PCF lingerie in the future?
4) Finally, there is someone more obsessive/neat freak/crazy in the world than Brian?! Say it ain’t so….
I missed you all….see you this evening.
June 19th, 2009 on 10:13 am
11
First 4 rounds #85
still don’t have flexion in my wrist, dropped the weight to just bar; able to have a locked wrist.
June 19th, 2009 on 10:35 am
8 rounds as rx’d with 190#
And, I thought my back squat form was bad…
June 19th, 2009 on 10:41 am
Shopping spree at the PCF store…
Two things will inevitably enter the minds of dude in brown flip flops as I walk along the street sporting “The Guch”:
1) Who is this Guch dude?
2) Where can I get manscaped?
Simply awesome, Ryan.
June 19th, 2009 on 11:10 am
7 rounds 1st at 185 the the rest at 175. Good cue from curtis for me in the future is to focus on lifting by shooting the hips, not lifting with the quads. That and keeping my chest up helped a ton…thanks curtis.
June 19th, 2009 on 11:14 am
i hate trying to post using my phone. this is my third try. computer stuck on a c-5.
4 burpees short of 8 rounds RX(145#).
had to rest a lot before squats so probably should have scaled down a little.
June 19th, 2009 on 11:17 am
Oh great, BryanR. Next year, the competitive standard for pullups will be the “toe to hand”, rather than CTB. Awesome.
June 19th, 2009 on 11:36 am
Brian W.-
Thanks for sticking around and yelling at/pushing me, it’s refreshing.
June 19th, 2009 on 11:44 am
Click on my name and you’ll see a video of a chicken from a chicken factory from start to finish. If there wasn’t a reason for you to want to free range meat, now you’ll have one. My favorite quote “we keep the eggs like they would be in nature, so their pallet is kept at x degrees.” Right. Because every chick is hatched and kept in a pallet in nature.
June 19th, 2009 on 11:52 am
Steve,
That was a good article thanks. He reminded me your starting position may be different between Oly lifts and the deadlift.
June 19th, 2009 on 11:54 am
Rich S. (per your yesterdays post) – here that sound? Thats the sound of the awesomness of my ROM. Thats right, my ROM is awesome.
Mike H. (per yesterdays post) – Showing ass crack during WODs is DEFINITELY mandatory for RXd. I like to apply the Paleo diet philsophy to my WODs. For thousands of years ancient man didnt have pants. He used to run, hunt, bang women over the head and bring em back to the cave, all without pants on. Basically, man was genetically/evolutionarily designed to WOD without pants. Hence, thats why my pants fall down during WODs, The ass crack is just in keeping with Paelo Crossfit principles.
Aaron – Plumbers Countdown clock: 14 days
June 19th, 2009 on 12:07 pm
likewise curtis
June 19th, 2009 on 1:20 pm
Brian PCF,
Even though Ryan executed this awesome shirt I think you were a big part of it. I owe you twice now.
Ryan,
Thank you for not using a picture of me at the bottom of a squat or doing a down dog. But this picture is not that graceful either. So here is some more information on what people are purchasing.
The picture featured here was the 27th rep of a 275# deadlift exactly when I felt something snap. I didnt realize until the next rep that one of my balls fell off. I couldn’t tell which one it was until the end of the WOD. After doing some diagnosis it was determined that it was the left one. Thank god one of the judges found it by the rowing machines and hand it back to me.
Vaughn,
We can do a manscaping seminar one on one but I know Brian and some others would want in as well. So, I incorporated manscaping into the Cindy routine (similar to the yesterday’s WOD, substituted C&Js with manscaping) captured on video and it is linked to my name. Enjoy it.
DF Pete,
I know you bought one color of each but you won’t wear them at the box. You can go ahead and admit that you’ll be wearing them laying around home, at family outings, company picnics etc.
Address to general public;
Please don’t stop saying “Hi” to me. Please note that I’m now famous and I may choose not to recognize some of you, no hard feelings.
Finally,
I like to thank to my mom / dad; I love you guys, my friends and my coaches, especially Brian for making this possible.
Manscaping Terrible Turk
PS: Brian, if this t-shirt comes back and haunts me and my career you gonna have to put me on your payroll.
June 19th, 2009 on 1:34 pm
Rest day on the ranch:
85 reps, manhandle 400-800 lb calf into chute to be worked
1:48:05, as rx’d
Ryan, Guch shirts are FANTASTIC. I second Jon’s motion.
Mike C, until your junk distracts from actual work being done in the gym you’re probably cool to keep flaunting it as is. Or maybe even wear less clothes to make sure everyone notices. All the cool kids are doing it.
Also, slam balls are excellent training for digging fence post holes. My extra efficiency at these meant I got to dig all of them. My parents now think Crossfit is awesome.
June 19th, 2009 on 1:45 pm
8 rds 170# Rx’d
June 19th, 2009 on 1:46 pm
ScottQ, shoot me an email when you get a chance. aaron at potomac crossfit.
June 19th, 2009 on 1:57 pm
Guch!!! I told my brother in upstate NY about this shirt and sent him the link – he’s already got a 1/2 dozen of his buddies buying them. Once they’re delivered, he promised a group photo.
If requested, do you autograph the shirts?
June 19th, 2009 on 1:58 pm
Guch,
Don’t need the one on one, I was just asking for the general public’s sake, already been through a range of options, and even though it is a bit expensive, I would recommend sugaring over waxing or the razor.
Thanks crash, will have to make a mental note not to do too well digging fence post holes next time I go back to the farm, although in truth, I miss working on the ranch/farm.
But that could be a new wod, 2 miles of fence for time…
June 19th, 2009 on 3:25 pm
6 rounds (plus 5 FS) with 120#
June 19th, 2009 on 3:33 pm
6 rounds @ 100#
Could’ve went heavier but I am planning on doing a sprint tri Sunday so I don’t need to be hurting for that.
June 19th, 2009 on 4:14 pm
These posts are getting better and better between Crash’s farm stories (cow tipping tomorrow?) and every PCF guys desire to take Guch’s class on manscaping…. I think I need to hit puberty first before I can join.
June 19th, 2009 on 4:19 pm
On a side note..I am sitting in Dallas Airport and I swear they just asked for a “Crossfit Assistant” on the overhead…Crossfit clearly on the mind a little too much.
June 19th, 2009 on 4:29 pm
Guch,
This link’s for you–it’s an article on an ad on Gillette’s website promoting various forms of manscaping.
The timing could not be more perfect!
June 19th, 2009 on 5:11 pm
Goodbye Hanes, Fruit of the Loom, Tommy Hilfiger, Hello Guch under garments! I will sleep better tonight knowing I’ve got that fine turkish cotton feel cuddling me to sleep each night!
It’s not the real thing…but it will have to do for now.
Call me!
June 19th, 2009 on 5:40 pm
Traveling tonight so I just did a 2000m run by my house.
8:38
Not very good…but its something. See you all at the box on Monday!
June 19th, 2009 on 6:10 pm
6 rounds
First round at 75# then scaled to 65# for remaining rounds
June 19th, 2009 on 6:35 pm
8+ rounds at 125# (75% BW)… 4 burpees shy of 9 rounds. Thanks for the encouragement, Vaughn & Chad.
Drew, my email address is andre.gregorian@gmail.com.
June 19th, 2009 on 7:00 pm
[...] Jared PCF 090619 [...]
June 19th, 2009 on 7:01 pm
8 rounds @ exactly 80% BW. Great programming, liked the box jump burpees.
June 19th, 2009 on 7:16 pm
4 Burpees short of 9 rounds at 80% BW (105 lbs).
This killed me. I liked it though.
June 19th, 2009 on 7:20 pm
8 rounds as rx’d (175 lbs)
June 19th, 2009 on 7:23 pm
6 rounds @ 185lbs (-20 from rx’d)
June 19th, 2009 on 7:23 pm
Made up my own WOD this morning for the hotel in Harrisburg, Pa. DB/burpee ladder:10 50 lb DB cleans, 1 burpee, 9 cleans, 2 burpees,… 2 cleans, 9 burpees, 1 clean, 10 burpees. 18:59.
June 19th, 2009 on 7:24 pm
Gah. That was supposed to be 8 rounds.
June 19th, 2009 on 7:27 pm
8 rounds @ 225lbs
This was miserable. I was probably over 225 at the beginning of the workout but lost enough water weight during the WOD to call it Rx’d.
June 19th, 2009 on 7:49 pm
7.5 rnds as rx’d.
June 19th, 2009 on 7:54 pm
9 rounds, started with 42lbs, but lost it during my second or 3rd rep and was demoted to 32. boo. This destroyed me. But I feel like I say that after every workout
June 19th, 2009 on 8:53 pm
8 Rounds
95 lbs for first two rounds and then 85 lbs for the remaining rounds.
20″ Box
June 19th, 2009 on 9:10 pm
8 rounds at 55#
June 19th, 2009 on 9:50 pm
6 rounds (Barely) at 225# almost RX’d
June 19th, 2009 on 11:10 pm
3 rounds 85#, 4 rounds 75#
June 19th, 2009 on 11:38 pm
This was terrible. I am already debilitated.
8 rounds rxd
Wallball tomorrow is going to suck.
June 19th, 2009 on 11:56 pm
Everyone seemed to be enjoying this so much – sorry to have missed butinjury = modified WOD. Thanks Siddarth for the modifications and discouraging me from the squats.
11 rounds of: 5 push press (55#), 7 push ups, 7 step ups
June 20th, 2009 on 1:27 am
9 rounds at 135# (~70% BW).
June 20th, 2009 on 1:49 am
8 rnds and 1 squat.
165lbs (75% of my fat-ass BW of 210) Other than that, great WOD