Friday 091113
“Death by 10M”
With a continuously running clock do one 10 meter sprint the first minute, two 10 meter sprints the second minute, 3 10 meter sprints the third minute… continuing as long as you are able.
Post number of rounds to board.
Compare to 090918.
Optional Work:
Core Strength: 50 Bicycle Sit-ups
Skill Work: Push-up ladder (how far can you get? Complete 5 of the following: push-ups, fist push-ups, fingertip push-ups, alternating (fist/finger) push-ups, dumbbell push-ups, clapping push-ups, chest hit push-ups, clapping behind the back push-ups, one-armed push-ups, dumbbell push-ups with row and extension)…[wmv][mov]. Play with this, use it as a baseline.
88 comments for this entry:
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Photos
November 9th, 2009 on 3:13 pm
Coach’s Note: Touch the ground every time you change directions. Make sure you alternate which hand you touch with.
November 13th, 2009 on 9:52 am
I found a nice Suunto watch at the box last night. Let me know if it’s yours.
November 13th, 2009 on 10:22 am
15 rounds
November 13th, 2009 on 10:22 am
DB10M 091113 = 17
compare to DB10M 090918 = 15
November 13th, 2009 on 10:24 am
p.s. running this inside made a huge difference. thanks brian. the back lot is dark, wet, slanted, uneven, and generally littered with rocks and bolts and crap.
November 13th, 2009 on 10:34 am
Thanks to the coaches for the discussion yesterday. I still have a bunch of questions…but it’s good to talk about this stuff
I think today we should discuss Abortion and the Death Penalty.
See you at 5pm.
Beer WOD at 6pm afterwards?
November 13th, 2009 on 10:45 am
DF Pete, you rock.
November 13th, 2009 on 10:47 am
DF Pete,
always stirring up the pot. I won’t be at the beer WOD since my company is having it’s own HH today and I should go and meet half the company. I haven’t met the principal owner yet. but i will see YOU in the morning.
November 13th, 2009 on 10:51 am
To everyone attending the gymnastics seminar tomorrow,
feel free to bring some snacks. Definitely bring water.
November 13th, 2009 on 10:52 am
Jkett, thanks brotha!
Pathfinder, WEAK!!! No beer tonight so you can network? Just plain awful. OK Jason, see you at the Sat. AM WOD!
November 13th, 2009 on 10:56 am
I know it was said yesterday, but Congrats to Aaron on his L2 cert!
November 13th, 2009 on 11:04 am
Congrats Aaron, That is great work!
November 13th, 2009 on 11:06 am
Two Certs this weekend:
PCF Gymnastics Seminar with Rupert
http://www.potomaccrossfit.com/upcoming-events/potomac-crossfit-gymnastics-seminar-with-rupert-egan/
PCF Running and Endurance Seminar with Jon
http://www.potomaccrossfit.com/upcoming-events/running-and-endurance-seminar/
November 13th, 2009 on 11:12 am
Congratulations Aaron.
Wanted to remind y’all of the last few days to order a pasture-raised, free-range turkey for Thanksgiving. There are three sizes: small (10-14lbs), medium (15-19lbs), and large (19+). $4.69/pound. Order by Sunday (11/15) for delivery at PCF between Nov. 20-24. Frozen birds will be available after Thanksgiving, too. alison@humblegourmand.com if you’d like to order!
November 13th, 2009 on 11:14 am
DF Pete,
Well there will be beer since the HH is at Ireland’s Four Courts, but unfortunately not at 11th. Although I might head over there afterwards.
November 13th, 2009 on 11:14 am
oh, and congrats Aaron on the L2 Cert!
November 13th, 2009 on 11:17 am
Is my water bottle at the box? Blue 1 liter Nalgene with a red carabiner. Reward for finding it.
November 13th, 2009 on 11:23 am
Congratulations Aaron! So very exciting!!
Noting the fingertip pushups and behind the back clapping pushups in the optional finisher, I would LOVE to know if anyone can do a pinkie pull-up. That would be awesome.
November 13th, 2009 on 11:30 am
Huge congrats, Aaron.
A couple thoughts from yesterday’s discussion. The success of our athletes, and the concomitant success of PCF, is rooted in our programming. It works. PCF didn’t get 250 members to sign up because Brian has great taste in music, or because Dan gives everybody the warm-and-fuzzy at WODS, or because Jon has a sweet stash. Similarly, we didn’t get – as far as I know – more than 1 person to sign up by putting a PCF t-shirt on Jon at the games, figuratively speaking. People show up and pay for membership because our programming works. It is worth it. Compared to programming at most other – perhaps cheaper, perhaps not – Crossfit Affiliates, ours is a level beyond in both planning and execution.
DF Pete, I think your complaint (?) about coaches not doing PCF WODS is an important one to address, kind of like Glassman being out of shape when he’s supposed to be leading the revolution. I gave you some explanation yesterday about why coaches are working their own programming, as did Erika – what did you think about that? If you think that coaches should not be trying other programs and, instead, should stick with PCF programming, please lay out those thoughts for us. Myself, I don’t see how having the coaches do the same programming as the athletes will benefit the athletes, but I am a young coach – I have lots to learn – and I’m open to other ideas if you think I’m missing something. And, if you have ideas about how you think PCF programming could be improved, this is a great time to let us know. Email Dan, email Brian, email a coach, put it in the comments, or whatever you feel comfortable with.
I know I didn’t actually address the Games prep class discussion. Obviously, I think the other topics that came up yesterday are more pressing.
November 13th, 2009 on 11:46 am
Congrats Aaron on the L2 cert!!!! That is HUGE!!!
As a newer member of the Crossfit community
1) The programming works – even if I hate it some days (hello running) – which is often the point.
2) The coaches do a good job of providing individualized attention amongst the occasional chaos.
As an educator – I am absolutely fine with the coaches doing their own programming to experiment with particular workouts, learn new things, figure out ways to better explain a move and determine the particular hazards of a workout. It is the drive towards continual improvement that I see among ALL of the coaches at PCF that keeps me there.
We also have to keep in mind that many of the coaches also have full-time jobs on top of PCF.
If the coaches decide to spend their time in the box preparing for coaching vs. working out with us – I’m cool with that. I am confident that the time they spend preparing will ultimately help the rest of us.
November 13th, 2009 on 11:47 am
Ride needed to Rup’s seminar…can someone give me a lift?
November 13th, 2009 on 11:57 am
If the coaches are not willing to do the wods that they program what does that tell you about the programming? I completely understand doing things in addition to the wods and even a few different classes for those going to the games but doing something completely different 99% of the time seems counter to what crossfit is about.
From thea main site:
“The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.”
November 13th, 2009 on 12:03 pm
That Suunto is mine. Would some kind person put it in a safe place at the box so I can stop by after work and pick it up?
November 13th, 2009 on 12:06 pm
it is apparent to me from the comments yesterday that many of the intermediate and advanced athletes are looking for more out of the programming. it seemed there was a lot of enthusiasm about a more rigorous programming structure, and that no one wants to be left out of something that sounds more challenging and fun. it is also apparent to me that some people are not feeling that they are getting a challenging well rounded program out of what is currently offered, though many athletes find what is being offered sufficient.
potomac crossfit is a business and businesses exist to make money. a large percentage of the populace at the gym is has a weight loss goal. great. coaches can assist in a diet program to help you with that goal, but you dont do crossfit to lose weight- you watch your diet to lose weight. 10 minutes a day of intense activity wont make you shed 50 lbs. you do crossfit to “forge elite fitness”, and for many intermediate and advanced athletes it seems from the comments that they feel the rigor of games prep classes helps them do that better.
ill be really blunt- and if i hurt some feelings by saying this then im sorry- ill buy you a beer after the wod:
- 7 x 1 thruster is not forging elite fitness in advanced athletes.
- 2 x 1k row is not forging elite fitness in advanced athletes.
- 10m sprint repeats is not forging elite fitness in advanced athletes.
PCF members are paying to forge elite fitness, and it seems like some of the advanced athletes have some heartburn with paying more money to get more aggressive programming to achieve goals when that is what they thought they were signing up for and paying for in the first place with their unlimited monthly memberships.
November 13th, 2009 on 12:08 pm
oh yeah- and congrats to aaron- you are a gentleman and a scholar. ill buy you a beer even if i didnt offend you.
but not two beers if i did…you get ONE, fatty!
November 13th, 2009 on 12:27 pm
I agree with the person who mentioned it yesterday, don’t remember exactly who, but to have the WODs programmed to be Games intensity. Like the mainsite says, Crossfit is scalable to all levels. Have the programming satisfy the needs of some of the fire breathers and scaled down for those that aren’t up to that level. I’d like to compete in the games but without having to pay more. I’m already stretched with the current unlimited monthly membership. It would be cheaper for me to go get a gym membership somewhere and go work on improving squats, deadlifts and Oly lifts.
Basically since Crossfit can be scaled to all levels, why not have as intense program as possible. Egos should be checked at the door anyhow.
November 13th, 2009 on 12:33 pm
Congrats, MoJo!!
But on a totally unrelated note……After a robust mix of strength and metcon WODs over the past 2 weeks, I gotta make a huge plug for PNF stretching and foam/ball rolling. Guys like Silent Assassin, Steven S. (I mention them specifically b/c I worked w/ them lately), myself, and a few others I’ve noticed who have focused on PNF stretching and rolling over several weeks are starting to make considerable performance gains (ie. PR’s) and increasing our overall work capacity. Is it because we’ve somehow gotten stronger and faster during this period of time? Quite possibly. Most likely, though, PNF has enabled us to more efficiently apply power throughout a full ROM and also concentrate power when you need it the most like when opening the hips during rowing, driving out with a solid rack position during a squat clean, or getting our head thru during a shoulder press. Hell, I can now do a heavy high rep DL WOD w/out feeling like I got runover. That’s huge especially for me.
BrianPCF probably has a woody reading this now. But seriously, if you’re not consistently PNF stretching or rolling before and after WODs at home or at the box, you don’t know what you’re missing out on.
OK, I go make lunch.
November 13th, 2009 on 12:41 pm
Absolutely agreed with Mike M. and Jason L.
November 13th, 2009 on 12:53 pm
I have been told by some of the coaches that PCF has a strength bias, yet don’t necessarily agree with this point.
Below is an example of a gym with a strength bias who sent 3-4 athletes to aromas last. there are some monsters in that gym. and they have large classes 20-30 people per class, similar to PCF, and this is the WOD off their site today:
On the minute, every minute, for 15 minutes:
3 Power Cleans
2 Front Squats
1 Push Press
Rx’d weights: 185#/125# (or around 90% of 1RM Push Press)
that’s strength bias and I don’t think that is what we do. not to say that they’ve found the magical answer to programming. but one key point is they base their weights off a percentage of your personal 1 rep max. thus they are scaling based on everyone’s individual capacity. scaling the weight. not the programming. there is an rx’d weight offered for named workouts. we all know this and many of us do them as rx’d. but to increase gains once you’ve reached a certain level, you need to go heavier, not just faster. and you need programming that allows you to do this consistently.
November 13th, 2009 on 12:56 pm
Since it’s raining and cold and I will be subjecting myself to this tomorrow for tugby, can the evening WODs run the 10 meter runs indoors? It would be so wonderful and we would all be very grateful.
I can rephrase this to say, “These 10 meter runs better be indoors tonight.”
Or
“If these 10 meter runs aren’t indoors tonight, I am going to rearrange all of the dumbbells in such a manner it causes Brian to implode.”
November 13th, 2009 on 1:06 pm
Dave:
1. What is this tugby business? Does it have a ban on flying alcoholic beverages? If so, I’m in.
2. Please rearrange them anyway. It’s just fun.
November 13th, 2009 on 1:20 pm
Agree with Mike M. he said it better than I ever could.
chad,
I hear what you are saying. Would love to talk to you about this because blog isn’t very good for that. I’ll be at the 5pm WOD tonight and the HH after (if there is one). Maybe we can chat then. Much to discuss and I don’t have time to type it all right now.
Appreciate your feedback and taking the time to address my concerns.
Thanks dude and talk soon.
November 13th, 2009 on 1:25 pm
Brian W, I can give you a ride to Rupe’s seminar.
November 13th, 2009 on 1:34 pm
Catching up on comments today. Good continuation discussions.
DF Pete – send questions direct to me. Seriously. That goes for everyone – I’m compiling input from the boards and my inbox . . . unfortunately I’m at work and its going to take me the weekend to catch up with everyone.
Mike M, if you have any energy left, my inbox still isn’t full.
November 13th, 2009 on 1:41 pm
on a lighter note…anyone got any de-motivational posters to put up?
November 13th, 2009 on 1:44 pm
That last part to Mike was meant to be cheeky and fun (movie?) – but may not have come off that way. Again, seriously, we want the input.
November 13th, 2009 on 1:46 pm
I have some de-motivational posters that were emailed to me a couple of weeks ago. email me vheyer77@gmail dot com if you want me to forward to you. Not sure how to put them up here.
November 13th, 2009 on 1:46 pm
Dan, super troopers.
November 13th, 2009 on 1:47 pm
Yeah Penguin!
November 13th, 2009 on 1:56 pm
too bad Vegas Mike aka Scott Q at 40 is out of town, we could do the couples push up…
November 13th, 2009 on 1:56 pm
Dan,
I’ll e-mail you now. Sent Chad/Erika (my favorite red headed female trainer) an e-mail earlier.
thanks dude! for what its worth, I hope nobody (trainers) take this personally. as I told Chad, I would be a bad member if I didn’t voice my concerns. If I didn’t care about the gym…I wouldn’t even bother.
November 13th, 2009 on 2:00 pm
Vaughn if was your idea of a demotivational poster, well done.
November 13th, 2009 on 2:01 pm
Heh, Dan that was pretty funny.
I echo that I’m glad we’ve had such a open discussion with so much input. Dan, I/we look forward to hearing how the coaches and owners chose to move forward based on this feedback. Again, thanks for the forum to do so.
Let’s all grab a beer tonight at Eleventh for some make-up cuddles and mustache rubs! I think we all could use it
November 13th, 2009 on 2:02 pm
sorry meant to say:
Vaughn, if THAT was your idea of a demotivational poster, well done.
Stupid sexy typos turning my jokes into just poorly worded sentence fragments…damn you keyboard!
November 13th, 2009 on 2:03 pm
Two suggestions to throw into the mix:
1) A scaling up/ games prep option for some WODs (similar to the “pack” and “puppies” scaling down options that Brian offered a few months ago)
2) One of the three evening WODs on Thursday and one of the Sunday WODs be a Games caliber WOD
November 13th, 2009 on 2:06 pm
DF – Trust me, no offense taken. Thanks for the input.
November 13th, 2009 on 2:12 pm
Good conversations last night and today on all things PCF. Mini-novel #2:
I agree that lately I’ve been looking at the programming and saying “well, that sucks – it’ll be hard” as opposed to “holy Batman I’ll never be able to do that – I’ll definitely have to scale”. But that’s more likely due to me being around Crossfit for almost a year now rather than the programming being too easy. I’m not sure what people are going for here… programming the hardest WODs ever? Would doing a named workout or a workout from the Games everyday satisfy this craving? Probably not (since Wednesday’s WOD was from this year’s Regional qualifier).
I think the argument boils down to this: are you doing the WODs consistently as rx’d? If you are, great, you can do them as rx’d and even faster the next time. This is why Fran is so amazingly terrible. It is a WOD that one can do rx’d and is not that hard to do, but it is so much harder to trim a 3-minute Fran to 2:30. Going heavier (because Fran is too easy) will not necessarily result in a faster rx’d Fran time. If you’re not consistently doing it as rx’d, well you need to work your way up there.
Another good point regarding the relevance of a separate Games prep that was brought out in a conversation I had last night was the fact that some intermediate athletes choose to do things rx’d even if it means they take forever (I do this). Correct me if I’m wrong, but I assume that as part of Games training, the atmosphere is going to mimic competition, in that you will only have 15 minutes to finish the WOD. Is it fair to someone who is trying to get to that rx’d point to rob them of that experience by having to cut them off at 15 minutes?
I think this Games prep group is like training for a marathon. Can you train alone and run a marathon? Absolutely. But there are also running groups that cost money whose intent is to help you stay on track and pursue your goals. Will you do better training with a group? Not necessarily. But one thing is for sure: qualifying for the Games is a whole lot harder than running a marathon.
November 13th, 2009 on 2:18 pm
As an addendum to the book above, I think Justin H.’s suggestion is a good one for all parties.
November 13th, 2009 on 2:21 pm
Are any of you girls going to be around the Saturday of Thanksgiving(Nov 28)? My friend is coming into town and sells jewerly and is great for gifts! If anyone wants to come hang out, drink wine and look at jewelry, let me know!! http://www.stelladot.com/paigepetro
November 13th, 2009 on 2:24 pm
Brian W,
I can give you a ride tomorrow if you need one.
As for the cost of any additional training in preparation for the Games shouldn’t that cost be determined by what the market can bear?
Now I should probably just keep my mouth shut, er keyboard, but I like a good discussion as much as the next guy. Moreover, I didn’t realize that the point of CrossFit in general and PCF in particular was to prepare one for the CrossFit Games? I thought it was something altogether different, but maybe I’m wrong.
I don’t mean to piss off the PFC elites out there that want to compete at the games, but I don’t want the programming changed unnecessarily to benefit the very few of the 250+ PFCers who will go to Aromas. If the coaches feel they can change the WODs for the benefit of all at PCF, then great, but I have no complaint with how the WODs have been programmed since I first started in February. Of course, I’m not going to be competing in any regionals, games, etc. either. Nor I will admit, am I even remotely qualified to speak about the WODs (by the way Erica what is OPT, MEBB, Catalyst?–I’ve always wondered how the WOD programming was developed). But it does seem reasonable to me that if you want to compete with the elite of the elite at the Games that more preparation is going to be needed than simply the WODs–and I don’t necessarily mean strength or metcon conditioning either. There is a definite monetary value to that type of information/preparation that seems to me to be above and beyond what you’d expect from a basic PCF membership.
November 13th, 2009 on 2:44 pm
K-Dawg – Tugby is a lot like rugby, just without PBR can throwing.
I haven’t heard from one of the MoJo’s on where the running will be taking place yet. Without positive confirmation I will be forced to stay home and play Modern Warfare 2 all night. So let’s get on this – WOD indoors today.
November 13th, 2009 on 2:48 pm
Can someone please remind when the sectionals are?
November 13th, 2009 on 2:52 pm
Great points made by all.
Just to clear a few things up, the idea of Games Prep (based upon my understanding), is not just advanced or more difficult WOD’s. Not in the least. Games Prep is taking a look at an athletes strength and weaknesses and addressing them. WODs will be programmed for each athlete, nutritional strategies will be presented and they will be enforced (i.e. you will be required to log your food intake).
You will be required to attend all sessions. This is no different than an athlete being required to make it to practice each day. We’re training for a competition, if you’re serious about it, it’s going to require much of your personal time and many sacrifices (things like no alcohol, cheat days, etc).
You can basically look at it as 1-on-1 training and consultation, but we’re providing a small group setting to encourage competition.
please feel free to contact me if you have any questions or if this made no sense!!!
ryan@potomaccrossfit.com
November 13th, 2009 on 2:53 pm
Dave,
I recommend Modern Warfare 2 instead. Nothing is more satisfying then “terminating” Russian socialist weasels invading our country. Not even a heavy metcon WOD.
November 13th, 2009 on 2:53 pm
especially not running
November 13th, 2009 on 3:22 pm
Thank you all for the kind words on the Level 2 Certification. I really appreciate it.
And since I couldn’t stand to not see Dave at the workout this evening, we will be modifying appropriately for the weather and the WOD will be inside … will it be Death by 10 meters? You’ll just have to show up and see.
November 13th, 2009 on 4:06 pm
Congrats Aaron.
November 13th, 2009 on 4:10 pm
Thanks Aaron, I look forward to my own special programming for tonight. Get it? My own programminmg after all of this programming talk.
Damn I’m funny…
November 13th, 2009 on 4:12 pm
As a not-interested-in-competing-and/or-games-prep-classes-member, I’ll through in my $0.02.
Overall, I’m very happy with the WODs/ programming at PCF (except for the Thurs night skills class which is another post all together). And in my opinion, being able to do WODs as rx’d is an elite level of fitness. I also believe that the WODs, coaching, nutritional advice, etc.. that we get with our membership is more than adequate for people to reach that level of fitness. Now if someone wants to reach that goal faster or even surpass it and the box is willing to help, I think that is fantastic. Considering my current level of fitness, I don’t think I would improve any faster with more specialized coaching when all I really need to do is eat Paleo and do WODs 4 to 5 days a week. Paying more for extra instruction just doesn’t make sense for me.
On a completely separate note, taking a couple tablespoons of the Carlson’s fish oil Brian recommend is a great way (i.e. no fish burp and not taking 10+ pills a day) to get your DHA and EPA. Thanks Brian!
November 13th, 2009 on 4:14 pm
Oh, and congrats Aaron! I’m more than happy to be the first coach you coach… assuming I get some sort of awesome discount.
November 13th, 2009 on 4:17 pm
That reminds me, I do actually have stuff to contribute to the programming/games prep discussion, I just haven’t had time. But if anyone wants to shoot me an email and make sure I address something (or complain about my programming or tell me how awesome I am) I’m always interested in getting input.
Glad we can have intelligent and civil discussions on this board even about topics about which people have strong feelings.
November 13th, 2009 on 4:34 pm
Really? No one has donated to Movember in honor of Jon’s “moustache”??
http://us.movember.com/mospace/312700
He may never shave it … Unless you donate.
http://us.movember.com/mospace/312700
Seriously, it’s a good cause. And for those out there who are clearly very concerned with the value they get for their dollar, both the Prostate Cancer Foundation and Lance Armstrong Foundation have great reputations for putting nearly all of your donation towards programming.
November 13th, 2009 on 4:38 pm
Aaron, you’re stupid
November 13th, 2009 on 4:41 pm
Aaron,
looks like the rain is stopping so maybe we get in our run after all.
Congrats on the Level 2!
I would love to chat with you. Maybe at HH!
November 13th, 2009 on 5:46 pm
18
November 13th, 2009 on 6:02 pm
Rain may have stopped, but that just means its extra slippery. Indoor WOD remains!
November 13th, 2009 on 6:11 pm
I’m leaving from PCF at 4:15 tomorrow for Rupert’s gymnastics seminar. Two spots remain. Post here if you want a ride. First come, first served.
November 13th, 2009 on 7:24 pm
Aaron, congrats on the L2! I would never be where I am now without your excellent foundations coaching.
November 13th, 2009 on 7:31 pm
13 doing double unders the first heat
16 running the second
Thanks for the push, Erika!
November 13th, 2009 on 7:33 pm
That was a challenging and fun WOD. I got up to 15 10M sprints…good baseline…looking forward to the next time we do it to see if I’ve improved.
November 13th, 2009 on 8:02 pm
16 rounds
November 13th, 2009 on 8:08 pm
17 Rounds {Almost made 18, short by 10m
}
Which leaves some feasible room to improve next time
November 13th, 2009 on 8:08 pm
“Eva” at RedPoint Crossfit in Fayetteville NC
5 rounds for time:
800m run
30 KB swings
30 pullups
50:18
November 13th, 2009 on 8:10 pm
17 rounds; failed on 18.
November 13th, 2009 on 8:44 pm
Sorry for the late notice, but if someone wants to attend the POSE seminar with Jon for this weekend and the PCF gods will allow it, they can take my place as I will now be working…email me at michael dot homburg at yahoo dot com
November 13th, 2009 on 8:45 pm
15 rounds. Beat my last score by 1 round.
November 13th, 2009 on 8:49 pm
16 rounds
Also, a belated congrats to Aaron. I meant to say it in person at the box but it slipped my mind. Congrats
November 13th, 2009 on 8:50 pm
I agree with Mike M for the second day in a row. I would consider myself an intermediate crossfitter and although i do like the varied programming we have used since I started I would like to see tougher programming that I have to scale down (if necessary).
Congrats Aaron and see ya’ll in the AM
November 13th, 2009 on 8:55 pm
Double Under ladder: 5 Rounds: going up 5 each round(I really need work on these)
Then pull-up ladder (going up 3 each minute) failed on the 6th minute)
Then Death by 10 meters: 16 Rounds + 13 sprints.
November 13th, 2009 on 9:20 pm
Great job Leigh!
November 13th, 2009 on 11:13 pm
14 rounds running
Nice discussion on the boards. Although I’m not even competent at normal WODs and have no intention of competing in the Crossfit Games, I can understand some of the concerns such as mike m’s about the perception of regular workouts not being ‘enough.’ I think we’re all drawn to Crossfit to pursue ‘elite fitness’ even though we may not be at the same level. I think there are valid reasons for separate classes and coaches doing their own WODs – at the same time it makes sense that if the coaches aren’t following the normal programming they might be missing problems in it. (see congress and healthcare … ouch way too harsh of a comparison…!)
Either way glad to see these issues are being considered by the folks at PCF!
November 13th, 2009 on 11:16 pm
17 rounds.
In retrospect the final round was only 14 x 10 not 17 x 10.
Also rocked some old school bicycle situp thingys – 2 sets of 50 in about 40 combined second. Failed the push up thing at clap behind the back.
November 14th, 2009 on 1:35 am
15+15, almost a 2 round improvement over last time
November 14th, 2009 on 7:19 am
15
November 14th, 2009 on 1:51 pm
16 rds
November 17th, 2009 on 11:55 am
15 rounds. This was deceivingly difficult.
February 18th, 2010 on 8:01 pm
[...] the third minute… continuing as long as you are able. Post number of rounds to board. Compare to 091113. No comments for this entry [...]
January 8th, 2011 on 2:14 am
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