Friday 091120
For Time:
21 Power Clean and Jerk, 135/95 lbs
Run 1 Lap
15 Power Clean and Jerk, 135/95 lbs
Run 2 Laps
9 Power Clean and Jerk, 135/95 lbs
Run 3 Laps
Post time to comments.
Optional Work
Core Strength: GHD Situps
Skill Work: Jump Rope Work. How many double unders can you do in a minute? Can you run in place while doing single unders? Count how many times your right foot hits the ground on a successful jump with this and try to improve over time. How about crossing your arms over your body and jumping over the rope? See how many new ways you can challenge yourself while jumping rope.
69 comments for this entry:
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Photos
November 19th, 2009 on 8:55 pm
I love this photo!
No idea what my time was on Thursday, I was too busy sitting down to look at the clock. But I was really impressed by the over head squats post WOD- nice work 5pm class.
November 19th, 2009 on 9:16 pm
Thank you Sophie for attending and commending the shirtless WOD, and thank you Sharon for the inspiration for my victory, Clydesdales rule…….
November 19th, 2009 on 9:18 pm
And congrats to you and Sharon Vegas Mike for doing it face to face for the first time. Dreams do come true
November 19th, 2009 on 10:18 pm
Thank you 5 pm for keeping it classy.
November 20th, 2009 on 8:31 am
Hey Vegas Mike, I think you finally found your Olympic sport for the 2016 games in Brazil. That was an impressive showing with the overhead squat hold.
November 20th, 2009 on 8:57 am
Great squat face-off Mike and Sharon- very entertaining to watch. We look like wild animals in this pic.
November 20th, 2009 on 9:29 am
15:26 rx’d
First time doing the 0530 in a long time. It was a good change of pace.
November 20th, 2009 on 9:37 am
I believe that this is Vegas Mike’s last weekend with us. Are we all meeting somewhere tonight to buy him drinks and wish him well?
November 20th, 2009 on 9:47 am
17:57
scaled to 95#
November 20th, 2009 on 10:01 am
Silent Assassin,
Vegas is with us until the Dec 14th. But if I am mistaken, a toast and drinks are in order!
November 20th, 2009 on 10:02 am
Great english Sally. That is suppose to read Vegas is with us until Dec 14th.
November 20th, 2009 on 10:09 am
Pete, did someone hang a twinkie in front of vegas mike?
November 20th, 2009 on 10:12 am
ooooooooooooooooooooo….burn! 1 up Rich S.
November 20th, 2009 on 10:56 am
We’re making it sound like we have joint custody of VMike with Las Vegas. Do we get holidays??
November 20th, 2009 on 10:59 am
I fear 11th may see a significant decline in their revenue stream without Vegas Mike and the Friday night WOD. Has anyone prepared Rich (from next door) for this possibility?
November 20th, 2009 on 11:34 am
Chris, I checked on Mike’s schedule yesterday after our brief romance and he’s traveling this wknd. Ongoing celebrations/imbibing until Vegas heads home are a good plan. Should we schedule a party?
On which note…perhaps this should be an off line conversation. How about willing party planning committee members email me at sdichiara at gmail.com and we can make plans. Perhaps this group already exists and I’m just late to the game
November 20th, 2009 on 11:41 am
Good question Rich S, I did not see a Twinkie in front of vegas mike during the lift and he was in such a good low squat that I think his belly may have actually been touching the ground. No ruling from the judge yet.
9:30 WOD 17:45 RX. Nice work Sean, was trying to chase you but you were to fast.
November 20th, 2009 on 11:42 am
Picture looks more like a bunch of spider monkeys if you ask me…
November 20th, 2009 on 12:13 pm
…with rabies
November 20th, 2009 on 12:28 pm
PCF! Does anyone have access to the following items? Would you be willing to lend them to a PCF sponsored project?
Whole or part of …
Easter bunny costume
Native American costume
Pilgrim costume
Uncle Sam costume
Cupid costume
jenn at potomaccrossfit.com Thanks!
November 20th, 2009 on 12:31 pm
Vegas had full clearance from the ground. A good 10 inches it seemed. The real issue was whether or not his belly was braced against his thighs in such a manner that made the effort purely shoulders.
November 20th, 2009 on 1:03 pm
14:55 sub 65# c&j, sub 250m row for each lap run.
Jenn- I don’t have any of the above costumes, but I do Have a Godzilla costume if it could be of use in your project.
November 20th, 2009 on 1:53 pm
Can any of the ladies give me advice on sizing WL shoes? I’m looking at VS Athletics and given that there is only one size listing, I assume these are men’s. I wear a 7 in normal shoes. What does this equate to for WL shoes?
November 20th, 2009 on 1:53 pm
damn you Gabe…that is exactly where I was going to go. I am glad someone else is a mean bastard though.
November 20th, 2009 on 2:00 pm
21 Power Clean and Jerk, 95 lbs
Run 1 Lap
15 Power Clean and Jerk, 95 lbs
Run 2 Laps
9 Power Clean and Jerk, 95 lbs
Run 3 Laps
16:26
November 20th, 2009 on 2:10 pm
Jenn,
If you really like you can borrow my penguin costume. It is a little known fact that pengiuns played an integral role in the first thanksgiving
November 20th, 2009 on 2:13 pm
16:12 with 75#
November 20th, 2009 on 2:14 pm
@Rich,
I’ll be at the 5pm so if you decide to bring my ZHealth book then that will work. If not, 10am tomorrow works as well.
November 20th, 2009 on 2:14 pm
Check out Aaron and Erika in the middle of the Fort Meade CrossFit Group on the main page entry for Monday 091116
November 20th, 2009 on 2:19 pm
Can I get some feedback from the paleo experts out there? I’m about through two weeks of strict paleo (well, I didn’t know corn wasn’t paleo at first so I put a bit on my salad…twice). Anyway, I’m full after all my meals and though not noted on my blog (link in name) I’m having jerky and fruit and nuts for snacks. The problem is that I’m wicked tired starting in the afternoon and definitely by 9PM every night. I just had a co-worker ask if something was wrong at home….that’s not good.
Suggestions?
November 20th, 2009 on 2:35 pm
16:52 with 65# – should have gone heavier.
November 20th, 2009 on 2:48 pm
Jay, some of that is just adjustment. Your body is getting used to not running on sugar and running on fat and protein instead. It takes some people longer than others.
I would also watch out for how much and what kind of fruit you are eating. If you are eating too much sugary fruit you can have an insulin response that may result in you getting tired and crashing.
Also, how much are you sleeping? if you are exercising hard, eating right, you probably SHOULD be tired at 9pm. Most crossfitters SHOULD get 8-9 hours of sleep a night.
November 20th, 2009 on 2:48 pm
16:47
Scaled to 62# for first 21 and then decided to work on form and an aggressive jerk for the rest of the wod at 42#.
November 20th, 2009 on 2:48 pm
I can’t wait to see Dan dressed as the Easter Bunny, and Brian dressed as Cupid. Pictures, please!!!
November 20th, 2009 on 2:57 pm
Jay, I commented on your blog. I agree w/ Aaron, you may be going slightly overboard on carbs, but I’d also like to add that you are not eating nearly enough good fat.
November 20th, 2009 on 2:57 pm
Sharon, after much research, I ended up with size 7.5 for my ladies size 9 foot. Also, if your foot/heel width is on the narrow side, you might like the fit of the Adidas footbed, better.
November 20th, 2009 on 2:58 pm
Jay, I second what Aaron said. When I first switched to the paleo clean, I was crazy tired (like the first two to two and a half weeks) and even sucked it up on a few WODs I usually do pretty well at because I just burnt out. I was pretty pissed and discouraged (and a little freaked out since I thought I ate pretty clean to begin with and thus the clean shouldn’t have impacted me that dramatically), but decided to stick with it because everyone said I’d feel so much better in the end (and I thought I owed it to myself to at least try to alter my diet to improve my performance). After another week or so, my body adjusted and the extreme, crushing fatigue went away. Since the clean, I’ve kept a lot of the habits I established while on it (little to no dairy, grains only in rare circumstances, way less sugar than before). All this to say – it will get better once your body adjusts. Shoot me an email if you want to discuss further.
November 20th, 2009 on 3:10 pm
Is there a 6pm wod at 11th?
November 20th, 2009 on 3:38 pm
I didn’t look at you blog so I didn’t realize you are low on fat. That also probably means you just aren’t eating enough.
November 20th, 2009 on 3:48 pm
Thanks to everyone for the costume offers! I need to add two to my previous list
Santa costume
Leprechaun costume
November 20th, 2009 on 3:54 pm
I can’t WAIT to see what Jenn is cooking up here… the possibilities are rather amusing.
November 20th, 2009 on 4:12 pm
Alison, it is gonna be worth the wait. Pure awesome.
November 20th, 2009 on 4:20 pm
I know there are more than a few guys here that will appreciate this. My name is linked to an article about Medal of Honor recipient Col. Lewis L. Millett. Pretty amazing story, and I’m slightly embarrassed that I never heard of the guy until now. I am slightly proud, however, that I noticed that he and Audie Murphy had something in common, besides the obvious… if a situation called for it, neither one had any qualms about climbing into a burning tank.
November 20th, 2009 on 4:34 pm
Jay – I switched a couple months ago and had similar outcomes. Stick with it and up the fat and minimize the amounts of carbs. I’ve seen a lot of first-time-paleo people eat a lot of fruit as snacks.
Fruit is easy to get, portable, and technically paleo, but try to minimize your intake and stick to fibrous veggies.
November 20th, 2009 on 5:02 pm
Thanks all – I’ll give those adjustments a shot and in the meantime, will just not be the bundle of fun I usually am.
November 20th, 2009 on 5:12 pm
Jay, you’re always a bundle of fun. But now that Dan has turned that frown upside down recently, we need someone to take is place.
November 20th, 2009 on 6:24 pm
21:30 @ 65lbs
November 20th, 2009 on 7:09 pm
Did this one in a small gym with little room and no bumper plates (which would be a must if I tried this RX’d). Also no room to run other than a treadmill which I didn’t want to do so I switched/scaled things a bit – 95# on C&J:
21 C&J
9 burpees
15 C&J
15 burpees
9 C&J
21 burpees
~11:00 including explaining to a guy what I was doing and then listening to him tell me how he’s done Fran a bunch.
November 20th, 2009 on 7:59 pm
23:24 rx’d
I drew a picture of a snail next to my name… but it was a snail with perserverence (or maybe stubbornness).
November 20th, 2009 on 8:23 pm
15:12 with 65 lbs. That was a fun one!
November 20th, 2009 on 8:26 pm
21:24 rx’d
November 20th, 2009 on 8:35 pm
14:20
The last laps were an unmitigated disaster.
November 20th, 2009 on 8:50 pm
14:52
November 20th, 2009 on 8:51 pm
18:08 w/ 65 lbs and now a banged up shin.
November 20th, 2009 on 8:52 pm
19:49 rx’d
November 20th, 2009 on 9:02 pm
14:35 @ 85
November 20th, 2009 on 9:17 pm
16:46 min @ 95#….
Jeremy, 11 min including the explanation, haha just awesome …
November 20th, 2009 on 9:19 pm
15:03 rxd
November 20th, 2009 on 9:30 pm
13 something rx’d
That wod was AWESOME. Not too much running, just enough Oly.
November 20th, 2009 on 9:37 pm
I forgot to add that I also got my first unassissted kipping pullup today! Yay! Melanie was my witness.
November 20th, 2009 on 9:46 pm
Also awesome WODs this week !! Love the programming…
Congrats Kelly, that first unassisted kipping pullup feels the best (The next best thing you will feel equally awesome abt is a HS hold soon)….Once you get a feel of the kip by string 3 together, converting from 3 to 15 will be much easier….
November 20th, 2009 on 10:53 pm
17:43 Rx’d
November 21st, 2009 on 12:06 am
15:17 i think, that could be transposed in my brain…
November 21st, 2009 on 12:28 am
15:50 I think, as rx’d. Clean and jerks felt fine. Runs, per usual, were awful. Tried to pose, but it just wasn’t happening tonight. I think I probably should have been able to take about a minute off that, had I been able to pick up my pace on the runs. Lame.
November 21st, 2009 on 12:30 am
13:40 rx’d…thanks sharon for chasing me around the block that last lap. would have been a lot slower without you.
November 21st, 2009 on 2:44 am
12:49
November 21st, 2009 on 9:21 am
20:14 rx’d. like spider monkey, I felt like a perservering snail.
congratulations Kelly!
November 21st, 2009 on 10:19 am
17:14 65# should have gone heavier but 75 felt awful
May 17th, 2010 on 5:46 am
I am just making a blog related to this. If you allow, I would like to use some of your content. And with full refernce of course. Thanks in advance.