Friday 091204
Don’t forget about the Lumberjack 20 Memorial WOD tomorrow! We’ve had a great response and are looking forward to the event. Remember: please plan to arrive 30 minutes prior to your scheduled heat – heats WILL start on time and we’re on a tight schedule throughout the day so we don’t want to get behind. Donations are being accepted on the PCF page here We will also accept cash and checks at the event. Thank you for your support of this worthy cause!
Complete the following for time:
25 DB Swings, 55/35 lbs
10 Renegade DB Rows (R/L), 55/35 lbs
20 DB Swings
15 Renegade DB Rows (R/L)
15 DB Swings
20 Renegade DB Rows (R/L)
10 DB Swings
25 Renegade DB Rows (R/L)
Post time to comments.
Coach’s Note: Renegade DB Rows are to be performed in the pushup position with hands on the dumbbells. Scale weight accordingly and ensure all joints are aligned to reduce injury (http://www.youtube.com/watch?v=vyHls4EKqxU&feature=related). Keep hips aligned to work core stabilization.
Optional Work
Core Strength: 30 Knee Raises on Rings
Skill Work: Overhead holds. See how long you can hold a single dumbbell that is 1/4 your bodyweight overhead. Post time to comments.
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Photos
December 3rd, 2009 on 8:25 pm
I wasn’t sure what the Renegade DB Row was so I just watched that video. Out of the corner of my eye I could see the “Intense Butt and Legs Exercises” video calling my name. For some reason I watched the whole thing… Very informative!
Please accept my apologies in advance if you don’t share the same sense of humor.
December 3rd, 2009 on 9:10 pm
Jeremy,
No need to apologize for your humor. I watched the whole damn thing myself. She had such amazing……muscles, and I love how she was able to successfully capture them from so many angles. I’m not gonna lie, I was staring.
December 3rd, 2009 on 9:52 pm
Where is Saturday’s WOD going to be held?
December 4th, 2009 on 6:41 am
10:32 using 35lb for swings and 25lb for rows
December 4th, 2009 on 6:58 am
12:25
35# DB Swing
15# DB Row (for first 10)
10# DB Row (for remaining 60)
December 4th, 2009 on 8:00 am
Is there a 6pm wod tonight, or is it canceled for the Melissa Byers thing?
December 4th, 2009 on 8:26 am
Jeremy/Meredith – check out bodyrock.tv….
Heather – at PCF.
Zack – the Melissa Urban talk isn’t going to be at the box.
December 4th, 2009 on 8:27 am
Also, Games announcement here:
http://games2009.crossfit.com/thegames/coming-very-soon—part-2.html
Our Regional Competition WILL NOT be at the Arnold Classic. Sectionals will be at CF Fairfax’s new box in Reston end of Feb.
December 4th, 2009 on 8:44 am
9:33 @ 45#. Kind of wish I would have attempted this Rx’d.
December 4th, 2009 on 9:01 am
Heather, point of clarification: “normal” WOD times are cancelled in lieu of the fundraiser. Heats for the Lumberjack WOD will kick off ON TIME, every 45 minutes beginning at 0900. Folks, please arrive 30 minutes prior to your assigned heat in order to get checked in, warm up, and get your weights squared away.
December 4th, 2009 on 9:13 am
For the athletes this morning who I talked to about upper body recovery:
http://brian.potomaccrossfit.com/?p=1385
Great post by Kassi:
http://kassimck.wordpress.com/2009/12/01/contradictions-and-commitment-issues/
For a great success story, how important focus is when you are doing skill work, and proper bar placement on the OHS:
http://brian.potomaccrossfit.com/?p=1396
Good guide by Jon on where your focus needs to be:
http://www.barbellsandbacon.com/?p=675
Good article on fish oil:
http://www.begin2dig.com/2009/11/why-dhaepa-of-omega-3s-like-fish-oil.html
How good is the Paleo Clean? This good:
http://rickskigen.wordpress.com/2009/11/20/paleo-clean-update/
Since I’m on a roll, Native Foods:
http://socalsc.com/blog.php?id=5510
December 4th, 2009 on 9:13 am
In Dallas/Fort Worth next week…lots of boxes there. Anyone have a favorite?
December 4th, 2009 on 9:15 am
15:07. DB swings with 55# throughout. DB Rows with 45# until the set of 20 where I scaled to 40#.
December 4th, 2009 on 9:15 am
Brian and PCFers,
I go to the Arnold Classic every year. Its a pretty good time for people watching and seeing what the other side of the fitnuess/nutrition industry is up to. Keep in mind the “other side” is MUCH bigger than ours! :O)
I will definitely check out the crossfit portion of the AC this year. Anybody interested in going up…flights are pretty cheap and tickets for the expo and most of the eompetitions are only $10! The Oly comps and powerlifting comps are free!
December 4th, 2009 on 9:18 am
9:07 with 35# swings, and two 25# db’s for rows.
Could have gone heavier with the swings, and maybe a bit heavier with the rows too. But with a major beat-down coming tomorrow, maybe its just as well I went a bit light today.
December 4th, 2009 on 9:23 am
DF Pete – when/where is it?
Would some kind person at the box let me know if there is a CSA share left on the shelves (by the sofa). I didn’t pick mine up yesterday and want to be sure it’s still there. If so, please put my name on it. Thanks!
December 4th, 2009 on 9:25 am
Pete,
Just make sure it doesn’t conflict with our sectional this year!
Rich,
It depends on where you are in Dallas … or Ft Worth. Ft Worth has CF Gymnastics guru Jeff Tucker’s gym. We went to the one in Frisco (North Suburbs) and was pretty cool. I don’t know past that one.
December 4th, 2009 on 9:27 am
Rich, I’m from the Dallas area and have dropped in at Frisco Crossfit when visiting my mom. Cory and Kahle are great. Tucker’s place in in Ft Worth (GSX). DFW is a big place….where exactly are you going to be?
December 4th, 2009 on 9:41 am
I am going to be in Bedford so kind of in between. Ideally would love for it to be close but for a good gym, I will drive.
December 4th, 2009 on 9:49 am
Brian, where is the Melissa Urban talk going to be held, I signed up for it, but can’t seem to get back to the page that had that info.
December 4th, 2009 on 9:50 am
Vaughn (and the folks attending the paleo talk), I’ll be sending out an e mail with info shortly. Stand by.
December 4th, 2009 on 9:52 am
Thanks Erika!
December 4th, 2009 on 9:58 am
Sharon/Aaron,
The AC is March 4-7. I doubt there will be a conflict…at least I’m hoping there won’t be!
December 4th, 2009 on 9:59 am
Sharon,
Oh, Its in Columbus, Ohio
December 4th, 2009 on 10:02 am
Coaches,
Just out of curiosity, what would be a good time for the Lumberjack WOD tomorrow? It’s going to be nasty either way especially if it snows and/or rains
December 4th, 2009 on 10:25 am
Good question Jason. It looks nasty.
1.75 miles of running (when tired) has got to take at 13-14 minutes. After that who knows. I can probably do 275 unbroken at the beginning of the workout, or with a short break. That should take under a minute. But how are those 2 pood KB Swings going to feel after that? The burpees could very well take me a significant amount of time at that point in the WOD. Chest to bar pull-ups after your grip is shot?
Assuming that none of those weights or activities are approaching your 1 RM, I think you need to plan 60-90 seconds for each one which puts you at another 10-12 minutes. I am guessing Sub 25 will be a good time.
December 4th, 2009 on 10:27 am
Aaro, great input and I definitely think a goal of 25 min would be aggressive and impressive. (rhyme not intentional)
Also, any thoughts on alternative plans if the weather is real bad?
December 4th, 2009 on 10:33 am
Jason L,
12-14 minutes MAX. Here is something you should shoot for:
20 Deadlifts (275lbs/185): Time – roughly seconds (really try to slam the weight off the floor and remember to pull with your lower back. Remember, loss of lumbar curve is a good thing!
Run 400m: Time = 50 second average (World Record is 43.19 so that gives you a 7 second cushion.) Remember to run heel toe!
20 KB swings (2pood/1.5pood: Time – 14 seconds, pull with your neck and use your shoulders…it really helps.
Run 400m – see above 400m comments and time
20 Overhead Squats (115lbs/80: Time – 22 Seconds (Be sure to stay up on your toes for this and the bar well behind your head to counter balance.
Run 400m: See above
20 Burpees: time – 14 seconds (forget the flop…just fall straight over to save time)
Run 400m: See above
20 Pullups (Chest to Bar): time 13 seconds (remember, a good kip or butterfly pull-up starts with ankles and everyting flows up. envision kicking the ceiling for each rep and you should do fine)
Run 400m: see above
20 Box jumps (24″/20”): time – 8 seconds. (Make sure you are bent over for each jump. It adds to speed. When you land on the box you want to be in a complete L shape with our hips completely closed!
Run 400m: See above
20 DB Squat Cleans (45lbs each/30): Time – 22 seconds (be sure your knees bend in. this is vital!) explode down on this movement…not up. this is a common mistake among new crossfitters.
Run 400m: see above.
Good luck Jason…oh…and be sure to do the Spinner workout I showed you earlier for your warmup!
December 4th, 2009 on 10:39 am
11:18 with 35 lb swings and 15 lb rows.
December 4th, 2009 on 10:41 am
Spider Monkey doesn’t like running in snow…
December 4th, 2009 on 10:46 am
Paul,
Don’t curse me like that. The weather will be fine. A little snow never hurt anyone on a run.
Seriously, WODs are scheduled to go as planned, barring some major act of nature. If it is truly nasty and dangerous, I have a Plan B, so show up anyway.
December 4th, 2009 on 10:48 am
DF Pete,
i’ll take your advice into consideration. but with your spinner workout as a warmup, i might be able to do this in 13-14 min max. ill make sure i properly carb tonight with your diet recommendations as well. I’ll use my viking heritage to swing the 2 pood like i was swinging a battle axe. As for the DL’s, I was planning on dropping it the weight and catching it off the bounce to use the momentum. isn’t that what crossfit is all about, using momentum during exercises?
If your not careful, Mr. Penguin will use the wu-she finger hold on you
December 4th, 2009 on 11:11 am
Jason L,
Please accept my most humble apologies…I want to no part of Mr. Penguin!
December 4th, 2009 on 11:14 am
To those of you that frequently post about Manscaping for shirtless WODs, here’s the perfect holiday gift!
http://giftguide.theatlantic.com/mangroomer_do-it-yourself_electric_back_hair_shaver.php
December 4th, 2009 on 11:28 am
Erika, absolutely not trying to curse anyone.
Pete, Great advice!
Kelly, even better advice!
December 4th, 2009 on 11:32 am
@DF Pete:
In preparation for the Lumberjack 20, I ate the following meals for dinner:
Monday: 45 minutes of continuous chinese food consumption, 6 Yeungling
Tuesday: 10 soft tacos, 8 Guinness Draught cans
Wednesday: 1800: 4 plates of chow hall gruel, 4 scotches. 2000: 45 minutes of continuous chinese food consumption
Thursday: Sushi/Sashimi Combo, Steak and shrimp Teppanyaki, 6 Sapporo, small bottle of Sake and Fried Ice Cream.
Starting weight Monday morning:210
Starting weight Friday morning:202
December 4th, 2009 on 11:39 am
DF Pete,
Gabe followed your crossfit diet perfectly and is exceeding expectations. You are truly a wise nutritionist and belong at the Arnold Classic.
Kelly,
would you recommend that gift for someone like Rich the Ken Doll, Mr. Penguin or the Spinner aka myself? That might be a little excessive. thoughts?
December 4th, 2009 on 11:42 am
Jason – I appreciate your acceptance of your new nickname
The spinner warm up might leave you too exhausted to do this WoD. I’d leave that kind of skill work to pros like myself.
December 4th, 2009 on 11:48 am
Sharon,
I was thinking about that dilema. I think that type of workload will be overbearing for me. I am still trying to make Single A ball in your league.
December 4th, 2009 on 11:50 am
Rich,
While in Dallas I went to Crossfit Strong for the week. Good guys and a great big box (get your mind out of the gutter, Sharon is reading this)
Sharon, I am going to leave your comment alone as ninjas are everywhere………Right hand, up and down, left hand, side to side………
December 4th, 2009 on 11:55 am
Vegas Mike,
Ninjas may be lurking, but beware of Penguins. Their quack-fu is strong young grasshopper.
December 4th, 2009 on 12:25 pm
Nice Vegas. I’ll be late to the happy hour tonight but look forward to our last 6 pm WoD together at Eleventh
December 4th, 2009 on 12:45 pm
Thanks Vegas. I will check them out.
And I think I will buy the back shaver…not for myself but so I can provide holiday cheer (and ho ho hos) to my good friends at the box. Who’s up?
Jason, I picture Paul’s ninja abilities as one of the penguins from Batman with the rockets on their backs. Perhaps costumes are in order for saturday? I will go as Ken Doll, Paul as Penguin and Vegas Mike as a tool…too mean?
DF Pete- I don’t think you got enough love for your comments earlier (especially as that took you an hour to create)…but well played sir. I can practically feel Brian’s stress right now as he prays no one takes your “technique” suggestions seriously.
December 4th, 2009 on 12:48 pm
Is flannel required or simply optional for tomorrow?
December 4th, 2009 on 12:56 pm
Rich S,
Thanks man! I was a little dissappointed at the lack of love for my creativity!
December 4th, 2009 on 1:21 pm
“a tool”. come on Rich, I was hoping for something more creative from a boy with your vast, expensive, education, worldly travels, and lack of testosterone. I promise you , the other one will drop soon.
By the way, Paul is more akin to one of the penguins from Madagascar…….
December 4th, 2009 on 1:27 pm
DF pete,
Don’t worry. I was trying to not laugh out loud, or LOL for you hip folks, it was hilarious. It was very creative and I appreciate the advice especially since you took some time out of your busy day to help me with tomorrow’s WOD.
Rich,
I definitley can see it now. Paul in a penguin suit, with a rocket on his back for “FIREEPOOWWEERRR”. If that fails then he can fall back to the “flying flipper” or the “5 point exploding heart technique” which I am sure he learned from his Sifu, Howard the Duck
December 4th, 2009 on 1:30 pm
Vegas Mike,
Much better example. The military penguins from Madagascar fit Paul’s personality a little better than the penguins from Batman. A little more energy and less waddling with a very good vocabulary
December 4th, 2009 on 1:34 pm
Kelly – thank you for reminding me why I stopped my Atlantic Monthly subscription. James Bennet is a douchebag who killed a great magazine.
http://en.wikipedia.org/wiki/James_Bennet
All – have fun tomorrow, I’ll be in Va Beach taking the USMC Combat Fitness Test (insert obligatory “oorah” here). I will attempt to balance this robbery of my time with frequent mentions of brunching, manscaping, and Paramore before, during, and after the event. Semper Fidelis.
December 4th, 2009 on 1:49 pm
Jason, Vegas – you are both wrong. To trump you again he is more like the penguins in Happy Feet. I mean, let’s be honest,you saw his moves at the Halloween party.
And, I don’t mean the ones he was putting on the shirtless Scott Q (at 40). Click link on name.
December 4th, 2009 on 1:49 pm
7:21 Rx
December 4th, 2009 on 1:53 pm
Rich,
Paul does have some sweet moves. I think I heard that he was in the movie Step Up 3: Back to the North Pole
December 4th, 2009 on 1:59 pm
5:28 as Px’d at the noon WOD.
December 4th, 2009 on 2:11 pm
Rich S. that clip is so appropriate for explaining your behavior:
Rich S. – “Hey what you hugging me for?”
Scott Q. – “He told me to.”
Rich S. – “Get away!”
Scott Q. – “Naw you like it.”
TGIF boys…
December 4th, 2009 on 2:21 pm
I’m pretty sure I’ve heard Rich say:
“I know size can be daunting. But don’t be afraid Scott. I love you.”
I think costumes for tomorrow is a fine idea. We just…need…a…theme…
December 4th, 2009 on 2:37 pm
Brian, just use your push press and you’ll get your 91 ammo can presses just fine.
December 4th, 2009 on 2:44 pm
Rich, the new Crossfit Deep Ellum is in an “interesting” neighborhood, but a good friend tried out a few of the Dallas boxes after visiting PCF and has joined and raved about Deep Ellum.
December 4th, 2009 on 3:00 pm
Brian,
Good luck this weekend and tear it up. Make sure you do your morning “oorahs” before the CFT and talk to DF Pete about advice on performing at an elite level. He has given me great advice in the past, note his comments above.
Semper
December 4th, 2009 on 3:01 pm
Although I think the enthusiasm is great, I don’t think costumes are appropriate for tomorrow considering it is a memorial wod.
December 4th, 2009 on 3:37 pm
I generally agree with Vaughn, though I think if our Army folks wanted to wear utes and boots that would be cool … and maybe flannel for the civis since it was Lumberjack CrossFit and this is called Lumberjack … just keep it tasteful? And bring a change of clothes in case your taste meter is off or I get vetoed by people who insist they are more sensitive to appropriate behavior then I am (which is probably impossible, but Erika disagrees).
Thoughts? I am open to suggestions.
December 4th, 2009 on 3:37 pm
Also, is that how you spell “utes?”
December 4th, 2009 on 3:58 pm
I actually think boots are a good idea. If there’s a better way for our current and former service members to show support and solidarity during a brutal, running workout like this, I don’t know what it is. Doing it by myself would be distracting. Doing it together is something. Anyone?
Bad idea?
December 4th, 2009 on 4:06 pm
I don’t think doing it in boots is a bad idea if the reason is out of respect, just wanted to make sure we remembered why we are doing this. I will bring mine along if that is what we want to do, having done a wod in my boots because I forgot my shoes does add a level of suck.
December 4th, 2009 on 4:09 pm
Erika,
Have you sent out the emails about where the Paleo talk is?
December 4th, 2009 on 4:09 pm
I’ll bring mine too. Undecided if I will use them or not … They actually help with the deads, OHS, KB Swings and DB cleans more then running shoes.
December 4th, 2009 on 4:18 pm
Crap. I guess I’ll bring my boots.
December 4th, 2009 on 4:25 pm
Brian had us do the rows this morning with the number of reps indicated for each arm. So the first round had 10 rows with the left arm and 10 rows with the right arm. Did the later classes do the WOD like that too?
December 4th, 2009 on 4:25 pm
I’ve been gimpy so I’ll either permanently injure myself or I’ll save myself because they will make me go slow, or I’ll finally learn how to POSE.
I recommend everyone bring another pair of shoes as well. We may decide it is not worth the risk/pain.
December 4th, 2009 on 4:31 pm
Sorry, good point. Sometimes I get a little overly wound up and distracted.
December 4th, 2009 on 4:36 pm
I am clearly more of a cross between happy feet and madgascar. But I digress, from my real purpose of the post and that is to apologize for not responding sooner.
Also, I thought we were going shirtless as always for this WoD.
Pete, you post from earlier was awesome. Well done.
Vaughn, way to instill some perspective and great point.
Penguin OUT….
December 4th, 2009 on 5:20 pm
Agree on the costumes..my fault for instigating as I wasn’t serious about costumes but just wanted the opportunity to put down Vegas and point out that Paul owns (and repeatedly wears) a penguin costume.
December 4th, 2009 on 5:30 pm
Are there any PCF sweatshirts for sale?
December 4th, 2009 on 5:37 pm
Boots and Utes, I’M IN!!!
WOOP!
I think that our 4 fallen CrossFit Soldiers (and the non-CFers) would be honored regardless of uniform, flannel shirt, costume, shirt, chest hair, or lack thereof.
December 4th, 2009 on 6:03 pm
7:48 rx’d
December 4th, 2009 on 6:13 pm
7:03 w/ prescribed weight, but I was bouncing it off the floor.
I’m bringing my boots tomorrow.
December 4th, 2009 on 7:10 pm
7:38 w/ 40lbs
I probably should have gone a little heavier…
December 4th, 2009 on 7:15 pm
6:55 Rx’d
Finisher:
3 rounds of:
20 paratroopers (jumping lunges)
20 hip extensions
1 min rest
Ended with stretching to Christmas music.
December 4th, 2009 on 7:23 pm
8:11 rx’d
Did the same finisher as the Silent Assassin
December 4th, 2009 on 8:09 pm
8:32 with 40 lb rows and 55 db swings
December 4th, 2009 on 9:00 pm
6:14 as RX’d
I bounced the weight a few times and was turned a little more than I probably should have been. Great WOD and the rows were definitely tough.
If it snows tomorrow morning, shirtless is required but if it rains, it might be a different story unless I get peer pressured into it……again
December 4th, 2009 on 9:39 pm
8:0something rx’d weight
There was some weight bouncing. I’m not sure if that’s prescribed or not.
December 4th, 2009 on 9:51 pm
7:09 25 on the rows, 35 kb swing
December 4th, 2009 on 10:25 pm
6:00 40 lbs went light stayed intense but should have gone heavier
December 5th, 2009 on 11:13 am
8:19, 30#
December 5th, 2009 on 5:51 pm
7:39 40#db