Friday 090828
If you are interested in assisting with our Fight Gone Bad IV Fundraiser on 26 Sept 2009, please contact Brian. We need some folks to help organize and publicize our efforts to raise money for The Prostate Cancer Foundation and The Wounded Warrior Project.
If you can’t volunteer some time, you can still support these worthwhile causes by donating at Potomac Crossfit’s Fight Gone Bad webpage and come out to the box on 26 September for “Fight Gone Bad”.
Overhead Squat
3-3-3-3-3-3-3
Optional Finisher: Weighted Back extensions. Give a plate a hug. Perform 3×10 sets of back extensions on the GHD machine.
Post weight used to comments.
94 comments for this entry:
Leave a Reply
Photos
August 26th, 2009 on 11:25 am
Coaches’ Note: Today is the first day of a new programming cycle. As it begins, it is important to be aware of three things:
1) When these workouts were designed, the intent was for Thursday and Sunday to be taken off. The workouts are of the intensity that 3 on 1 off 2 on 1 off are more than enough to make major gains. Realistically, due to scheduling, work commitments, supplemental classes etc. not everyone will take Thursday and Sunday off. That is why there will always be a workout programmed for these days. However, I know there are many people who have the flexibility to more or less come in whenever. To these people I’ll repeat, Thursday and Sunday were designed as rest days. You need to be exercising at a sufficient intensity that your body needs that much rest.
2) In order to achieve that maximum intensity, you need to be trying to maximize your power output with intelligent scaling. Power is intensity, and we all remember from foundations that intensity is where the results are.
What does this mean? The workout “Fran”(21-15-9 Thrusters and Pull-ups) is rx’d at 95lbs for men. As big of a deal as it to do a WOD as rx’d, if Fran is taking you 20 minutes, you aren’t maximizing your intensity. Scale the weight, scale the pullups, scale the reps. Do something to maintain that intensity. Conversely, if you are finishing Fran in 2-4 minutes at 95 lbs, you need to check your ego at the door and scale up. I know, its nice to have your name on the board with a fast time, but in the long run you are blunting your results. This is a tricky concept. Ask a coach for a more detailed explanation if this is still confusing you.
3) There are occasionally “finishers” programmed. Many CF gyms have these as suggested work after their WODs. If you are hurting, don’t do it. For a great write up on finishers, read this post from CF San Fran.
http://sanfranciscocrossfit.blogspot.com/2009/02/finishers.html
August 27th, 2009 on 8:06 pm
Brian- Since you are using the Fran hypothetical, would you scale up on the weight, or go to CTB pull-ups or both (ie would it be better to scale the lifting portion, the body weight portions, or both of WODs)?
August 27th, 2009 on 8:07 pm
Rich- Looks like I will be smoking your ass for a second consecutive day…
August 27th, 2009 on 8:17 pm
oh, how true you are…i missed you man. Don’t leave for long in the future – my ego wouldnt be able to take it.
August 27th, 2009 on 8:53 pm
Brian, thanks for the explanation and I am in to help with Fight Gone Bad.
August 27th, 2009 on 9:01 pm
Brian,
I’m participating but can also help out for FGB!
August 27th, 2009 on 9:57 pm
Mike H-
I wrote the diatribe that Brian posted. My thoughts would be to scale up at what you are weaker on.
Let me explain a concept called “difficult-easy” (stolen from Geoff Thompson) that I think is relevant. This concept says that the moment something becomes difficult-easy, you need to change it up. Examples would be things like Aaron running a hard mile, me doing heavy cleans, or Boston Mike doing a long metcon. Nobody would doubt that what we are doing is “difficult”. However, Aaron knows what a hard mile feels like. As difficult as a heavy clean is for me, I’m familiar with it. It is difficult….but easy.
Now difficult-difficult is really where you make your money in Crossfit. Make Aaron do the long metcon, me do the mile run, and Boston Mike do the heavy cleans. These things are difficult…. and that type of discomfort is novel. I get a much better return on my investment trying to take 45 seconds off my mile time then adding 5 pounds to my clean and jerk.
Annnnd back to Fran. Do what scares you. Do it with huge weight on the thrusters. Do weighted Pullups. Do chest to bar. Do it with Dumbbells. Start it with a 400 meter run. End with 10 burpees. All of the above. Just do whatever you always find yourself avoiding.
August 27th, 2009 on 10:05 pm
Clydesdales, see what happens when we take a light member under our wings (Aaron K), in one month of attended the mandatory 6pm Friday WODS he has PR’d an oly lift.
Great job Aaron, we will get you a round for that one.
Rich and DF Pete, Aaron was able to accomplish this without washing anyones clothes
Guch respond……..
August 27th, 2009 on 10:10 pm
Erin B – http://www.ristosports.com
August 27th, 2009 on 10:50 pm
Thanks Ryan. Nice website!
Lifting shoes in custom colors – Perfect! I can’t wait to order a pair.
August 28th, 2009 on 7:17 am
95-135-185-205(pr)-210(2)
August 28th, 2009 on 7:23 am
135-135-155-170-185-205(2)-205-215(f)
August 28th, 2009 on 8:19 am
95-135-155-185(1)-175# ($%^#ing overhead lifts…)
Then 25-45-60# on the back extensions.
Protip: be _really_ sure that the pads are positioned correctly before you start adding significant amounts of weight.
August 28th, 2009 on 8:36 am
95-115-135-155-175(PR)…um, yeah..so a 3 rep PR that beat my 1 rep PR by 30 #. What does this tell me? I dogged it before on the OHS. No more. Thanks for the motiviation Ryan (grip, feet position and jerk were crucial).
Also, just got some work colleagues to do a crossfit tabata in our basement gym for a staff meeting day. We did 32 rounds with squats, push-ups, lunges and hollow-rocks..finished with 462 and some new potential recruits..officially dying right now
August 28th, 2009 on 8:52 am
Ryan, nice numbers. There’s something to be said for being able to OHS your 1 rep max push jerk. Either you’re an OHS master, or your push jerk blows. Or is this a common thing, and I’m just in the dark?
August 28th, 2009 on 9:01 am
Lynnette, I think it was you who asked about the bacon explosion yesterday?
Click the link in my name for step-by-step photos of Chad’s tango with one last year. It was ridiculously good. I wish I could take more credit for it, but I merely took the photos.
August 28th, 2009 on 9:05 am
OHSx3: 75,75,85,95,95,105,105
Back ext: 2×10 with 10lbs
August 28th, 2009 on 9:26 am
This being my last full weekend at Dewey, I am looking forward to having all 7 days of the week available for my crossfit enjoyment.
FYI, I am hosting a cookout at my house next Friday, Sept 4, starting around 730. I’ll be providing a variety of grilled meats (burgers, dogs, brats, chicken). Please feel free to stop by. All I ask is for you to bring beverages, ice, or a snack.
I am near the Ft Myer Hatfield Gate off of Washington Blvd. Email me at chris.j.wisniewski at gmail for details.
August 28th, 2009 on 9:38 am
Alison-That was me! And I think it looks fabulous… so jealous that you, Brian, and Cindy were all able to partke before me
August 28th, 2009 on 9:41 am
OHS: 75-85-95-105-115-125-135
Back Extensions: 25-25-35
August 28th, 2009 on 9:45 am
I would like to thank Crossfit for causing mysterious bruises on my body. I especially enjoy the bruising on my collar bones from yesterday’s cleans as they look like hickeys. Getting looks at work today.
August 28th, 2009 on 9:52 am
thanks Chad! my push jerk just sucks.
August 28th, 2009 on 10:04 am
Roger that Kassi (sorry Lynnette!). You’ve got to try it sometime. Killer.
August 28th, 2009 on 10:08 am
65-75-80-85-90-95-105
Previous best was 85#
Back extensions with a 25# plate
August 28th, 2009 on 10:22 am
I feel you Kassi, I now look like I have a tattoo on my other thigh due to all the bruising.
Missing this one today, but cool kids will be at the 10 am tomorrow!
Also, I’m starting to feel a little rivalry brewing up between Kassi, Sally, Alli, Myself, and Jen F (who is she?). Similar to the disgusting relationship between Mike, Rich, Ian, and Scott…though not quite as incestuous.
August 28th, 2009 on 10:27 am
Emma…if only.
August 28th, 2009 on 10:34 am
Rich S, its true. Emma wore seashell jewelry and everything yesterday!
I think that was her secret to out-cleaning me at 115lbs yesterday.
August 28th, 2009 on 10:42 am
Awesome…glad to see our post-WOD GHDs are no longer frowned upon!
I particularly enjoyed the post-WOD contests that Siddharth & I think Dan had awhile back. High box jump, holding 1/4 BW overhead, paralette sits, etc. Fun! (and the closest I ever came to beating Ian at anything… =)
August 28th, 2009 on 10:43 am
Competition was intense, but I believe that the little one out-pressed us all (impressive I must say) followed by yours truly, thank you very much.
Emma’s barbell was filled with cork. True story.
August 28th, 2009 on 10:46 am
OHS: 65-75-80-85-90-95-100
Followed by 10 lb back extensions.
August 28th, 2009 on 10:52 am
OHS: 55-65-75-80-85-90-95-100
2×10 of 10lb back extensions
August 28th, 2009 on 11:01 am
I have my money on Kyle L. today. Get him Kyle.
Paul,
Following up on your post from yesterday; the numbers you’ve pulled doesn’t mean jack to me. Since I haven’t done that workout, I have no basis for comparison for the level of suffering you went through to achieve that number. Sorry dude you are still watching from the sidelines.
August 28th, 2009 on 11:05 am
Does 3×10 sets mean 3 sets of 10 reps or 10 sets of 3 reps?
-n00b-
August 28th, 2009 on 11:07 am
Also, congrats to Seattle for winning the 1 on 1 power clean showdown against Sally last night. It was the most intense moment I’ve witnessed at the box.
August 28th, 2009 on 11:09 am
Ryan P.
Not bad for a skinny guy.
Rich S.
175 is terribble for a stumpy guy.
Dan,
Please spell check. I think there are too many r or b’s in terribble.
August 28th, 2009 on 11:12 am
OHS
3-3-3-3-3-3-3
75,95,115,135,135,145(2)
All personal records beating my previous PR of 45#. Don’t know how I’ve always missed OHS day.
Back extensions
3×10 w/15# slam ball
August 28th, 2009 on 11:17 am
Emma – the relationship you mentioned is a beautiful and sacred thing and should not be cheapened by your judgement. Lets be honest, it makes Rich S. a better person to try and compete with better human beings like myself and MIke H..
August 28th, 2009 on 11:18 am
Sally WISHES there was cork in my barbell (that sounds dirty). Also, the little one, Jen F (seriously, who is she???), happened to beat us at that one as well with 120#. The short ones have it SO EASY.
August 28th, 2009 on 11:21 am
Thanks Kev. I am just going to run with the excuse that I have been “off” for 4 weeks. Let me regain some of my strength back.
Yup, I like this excuse.
August 28th, 2009 on 11:21 am
Got 240 for three in my second to last set and stopped there. 245 was my previous max, so I’m thinking I’m getting stronger.
Back extensions were done with a 35lb plate. Do these realllly slow, and remember they are probably going to be working your hamstrings not back.
August 28th, 2009 on 11:22 am
I vote that unless you post your times/weights, they didn’t happen.
I win both competitions by default.
August 28th, 2009 on 11:23 am
Guch,
I knew there would be some reason why the number I posted wouldnt matter. As long as I can still partake in the 6PM WOD and am an honorary clydesdale I am happy.
August 28th, 2009 on 11:30 am
I just didn’t want it to seem like I was rubbing it in Kassi.
Also, no excuse…I didn’t do almost any barbell work for 8 months with my shoulder and took tons of time off for me knee, Sally. JUST LET ME ENJOY THE ONE AND ONLY TIME THAT I WILL LIFT SOMETHING HEAVIER THAN YOU!!! I’m sure there will be a WOD with heavy deadlifts soon during which you will absolutely destroy me.
August 28th, 2009 on 11:31 am
And then there will be a metcon/pull-up/running WOD in which I will smoke all three of you. What’s fair is fair….
August 28th, 2009 on 11:38 am
Actually, I was referring to the little mysterious one who doesn’t post. What’s her name again? Jackie? Julie?
I’ve got the tabata situps!
August 28th, 2009 on 12:12 pm
Guch,
Looks like you should have put money on Jon. 240×3 is a tough mark to beat.
Maybe we can turn this into a team WOD and I’ll overhead squat Guchx3. And while I know you want to look your best for pictures, please remove all manscaping lotions before coming in to ensure a safe grip. Safety is more important than the 11th element of fitness.
August 28th, 2009 on 12:14 pm
I would be much more concerned with the razor burn on your hands from holding up Guch…
August 28th, 2009 on 12:19 pm
Also, for all who dare.. the 10 AM WOD on sunday? Let’s have a little fun.
Mike H – shaving your head this time instead of legs and arms?
Scott Q – don’t even bother dirtying a shirt (or, lets be honest, your beater) on your way to the box.
Guch – I expect to see you in your sunday best
Ryan P. – please let it be running.
Paul – if you win, Guch will probably let you in…to his heart
Aaron M-J, Mike R., Brian W. – looking forward to having you join (after you all review sunday’s WOD today and determine if it gives you the greatest odds of success on sunday. )
August 28th, 2009 on 12:20 pm
I think a WOD-off will be in order between Saldawg and Brooklyn Emma. There will need to be an impartial judge to pick the WOD and after its announced I’ll take bets.
Opening odds:
SalDawg -160 vs. Brooklyn Emma
August 28th, 2009 on 12:26 pm
Kyle,
I know you can do a 200 # OHS one legged, so 245 should not be a problem if you used both of your legs. You should have told me before, I did lube this morning, matterafact I slipped off my chair 10 min ago.
August 28th, 2009 on 12:33 pm
Hi guys-
My dog, myself, and some friends are going to be at Jay’s around 5:30 (b/c we are classy…) if you want to participate in my favorite WOD: 12 oz elbow bends.
Feel free to stop by.
Best-
J
August 28th, 2009 on 12:42 pm
Although a WOD that would get me into Guch’s heart sounds great. I am out for a Sunday morning WOD-off (speaking of things that sound dirty)
August 28th, 2009 on 12:46 pm
yeah, you probably couldn’t post heavy loads anyway
couldn’t resist.
August 28th, 2009 on 12:54 pm
Yeah your right. I am weak. How’d you do yesterday on the strength workout disguised a metcon again?
Sunday’s my rest day as decreed from on high…
August 28th, 2009 on 12:56 pm
Not what I was implying buddy….use your dirty mind for a change. I know Emma got it.
August 28th, 2009 on 12:58 pm
I was trying my hardest to no go there…a couple of comments I could make but….
August 28th, 2009 on 12:59 pm
REMINDER
The drinking seminar will be held at liberty tavern around 8:30.
Newbees, come out and help us put some hair on peoples chest by consumption of alcohol, particularly the ones that appear immediately above.
August 28th, 2009 on 2:33 pm
Dave I appreciate the support!
And the board goes dead…
August 28th, 2009 on 2:36 pm
OK, take a look at this link. Is this our very own Jen N in the very front? She made the Crossfit Main site page two days ago…
August 28th, 2009 on 3:11 pm
OHS
55-65-65-70-75-80-85(PR)
weighted back extensions (3×10): 15-25-35#
jason – maddy and mccrea might be too wiped from today’s “workout” (AMRAP belly rubs in 1 hour) to make it…
August 28th, 2009 on 3:19 pm
What is this Jay’s place you speak of? Is it an alcohol serving establishment that allows dogs? If so, why am I just now hearing of it? Drew H. and Capone love beer!
August 28th, 2009 on 3:28 pm
Guch, not sure I am able to be there tonight due to prior obligations in bethesda..i am hoping i will make it back to the VA though.
i.e. – my chest hair hasn’t arrived in the mail yet
August 28th, 2009 on 3:30 pm
Totally got it, Rich.
I was also waiting to respond to Dave until someone made clear whether he was insulting me or not. I don’t understand gambling. But now my feelings are hurt (right?).
August 28th, 2009 on 3:34 pm
To anyone who couldn’t get into the Burgener oly cert here -
I just signed up for the session at CrossFit Delaware Valley just outside Philly on Oct 31-Nov 1. It said it was sold out on the main site. But I clicked on it anyway and surprisingly was able to get all the way through the reservation process.
Get in on it while you can and let me know! I’ll probably drive up in the morning to save me a night at a hotel.
August 28th, 2009 on 3:34 pm
Rich S- Although it will be four days in a row, i am trying to move to the approved/recommended Thursday and Sunday rest day. Therefore, I will be at the 9:00AM on Saturday and then off till Monday. If you feel like waking up to another ass beating, I will attempt to accomodate.
August 28th, 2009 on 4:18 pm
Drew H- Jay’s Saloon & Grille is at 3114 N. 10th St., just around the corner from the box. It has a big front porch and is pretty dog friendly (outside of course), it’s also about as classy as Scott Q. (am I allowed to make fun of Scott being a newbie or is there a set time period before doing that?)
Allison-maddy and mccrea belly rubs should be a standard for every WOD! Great job today btw. Someday I hope to be able to squat successfully…
August 28th, 2009 on 4:23 pm
A dive bar that allows dogs. This is why we are the greatest country in the world.
August 28th, 2009 on 4:24 pm
For anyone that is paleo, thinking of doing paleo or participating in a paleo challenge, I have writen a cookbook that is 100% paleo to raise funds for FGB4, Athletes for a Cure and Wounded Warriors. You can see a sample recipe and order an advanced copy online at http://sites.google.com/site/paleopantry/home They are in full color, more than 100 pages with more than 60 recipes and a nutritional breakdown for each one!
August 28th, 2009 on 4:32 pm
Jason R. – the set time period is your lifetime. Its now game on. I dont even know what that means, but its on.
Are you going to Jays tonight or the Tavern?
August 28th, 2009 on 4:56 pm
Scott, don’t worry, you will always be able to kick my ass with the WODs. Remember, I have the upper body strength of a 13 year old girl.
Going to Jays first. I’m up for the tavern later, just gotta drop the pooch off at home before I go anywhere else.
August 28th, 2009 on 5:15 pm
Jason, don’t let Scott off that easy. You can at least taunt him about his broken bracelet. (Too soon, Scott?)
August 28th, 2009 on 5:40 pm
Emma – no insult, I’m just laying odds right now.
August 28th, 2009 on 5:45 pm
OHS – worked out on base today – no room to drop the weight so didn’t push it:
45-95-105-105-105-105-105
Rest then yesterday’s workout:
288 RX+
(82,72,69,65)
power cleans at 95# instead of 65# because the smallest bumper plates they had on base were 25#.
August 28th, 2009 on 6:24 pm
OHS
55-55-60-65-75-80-80 (pr)
weighted hip ext
25-30-35
August 28th, 2009 on 6:36 pm
OHS
55-55-60-65-75-80-80(PR)
weighted hip ext
35-35-35
The OHS felt great, have only done them a couple times since foundations
August 28th, 2009 on 6:59 pm
65-75-95-115(f)-45-65-75-95
…first OHS WOD, what an elusive lift.
weighted hip extension: 25, 45, 55, 70
August 28th, 2009 on 7:11 pm
135-185-205-225-245-260(1)
August 28th, 2009 on 7:27 pm
55 65 75 85 90 85 85
August 28th, 2009 on 7:31 pm
You are a sly fox Kyle. A very sly fox indeed.
August 28th, 2009 on 8:01 pm
185p
RIch S. – maybe some day you will be as strong as me girly man.
August 28th, 2009 on 8:07 pm
Got three rds of 155# i think Paul, Guch?
Then did 160# once both big PR’s
August 28th, 2009 on 8:12 pm
Nice work to everyone tonight. Saw some really good form and nice adjustments. We rarely do overhead squat . . . and look . . . most everyone had big PR’s.
Golly, this CrossFit really works!
August 28th, 2009 on 8:30 pm
115-115-125-135-145(PR)-150(1 rep PR)
Brian, if my math is correct you had 155 multiple times and 160 at least once…great work
August 28th, 2009 on 8:47 pm
Jon,
Guch was threatening to send his “friends” after me if I didn’t post the top weight for the day.
August 28th, 2009 on 8:49 pm
That was me, not Jen.
August 28th, 2009 on 8:50 pm
OHS 115lbs
finally starting to get a hang of these
August 28th, 2009 on 9:21 pm
95-115-135-145(1)-165(2)-155(PR)
I went to quick on the 145 and just lost balance. On the 165, the bar started tilting slightly forward at the bottom of my 3rd rep and I just couldn’t hold it.
August 28th, 2009 on 10:11 pm
Going to rira
August 29th, 2009 on 1:15 am
7 rds of:
7 Snatches, 42lb
7 KB swing, 35lb
7 pull ups, blue band
13 mins
August 29th, 2009 on 1:24 am
95-135-165-195(2)-195PR-205(2)
Got my 3 rep max PR and my max overall even though I did it for 2 reps.
HUGE thanks to Vegas Mike for the push to go balls out! i know for my max 1 rep 225 or 235 is within reach. Great day today!
August 29th, 2009 on 8:27 am
115-135-155-175(1)-175(2)-165(1)-135
Back was a bit sore from earlir in the week, but I guess I can call these PR’s since I have never done a max OHS before.
It was interesting, the sore back was a factor in have the dip in the push press to get the weight overhead, but while doing the squat, I didn’t fee anything in the back…
August 29th, 2009 on 11:31 am
115-115-135-145-155(PR)-160(1)(PR)
August 29th, 2009 on 3:27 pm
115-115-135-145-155(PR)-160(2)(PR)
August 31st, 2009 on 10:20 pm
65-75-85-95-95-100-105(F)