Friday 091211
Going away party for Vegas Mike tonight at PCF, 8pm-12am!!
Interested in earning a discount on your membership in exchange for cleaning the gym in the evenings? Email jenn@potomaccrossfit.com.
Complete 5 rounds for max reps of:
Bench Press, 70% of 1 rep max
Pushups
Post max loads and number of reps for each round to comments.
Coach’s Notes: Bench press should be completed until failure. The athlete should then move immediately to pushups until failure. Rest between sets as needed.
55 comments for this entry:
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To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.Operation Phoenix
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December 10th, 2009 on 8:54 pm
Any kind of pushups??
December 10th, 2009 on 9:19 pm
Andy – normal pushups.
All – thanks for taking part in our “Adopt a Hanger” program. Especially in this holiday season there are many Hangers that greatly appreciate your warmth and hospitality. Opening your homes to a strange Hanger is a beautiful expression of the holiday spirit.
Now please bring our hangers back and put them back on the coat rack.
December 10th, 2009 on 9:21 pm
Not that I can beat the importance of Brian’s comment but…
Hope to see everyone tonight as we say goodbye to Vegas Mike. It promises to be a good time…..hey Mike will be there…. so I can promise lots of laughing and a few people will mutter… ”Did you really say that???”
You also can’t miss Vaughn saying goodbye to his heterosexual life partner. He promises a special treat.
Refreshments provided…..
When: Friday Dec. 11, 2009, 8 pm – midnight
What to bring: $15 (collected on site) and holiday snacks to share (second part not required but happily accepted)
Mike – You will be missed.
December 11th, 2009 on 7:14 am
Brian,
I will be bringing in a family of new Hangers. last time I looked at my closet…I think I have about 5 of the nice white plastic ones that orginally found a home at PCF…that now reside in DF Pete’s closet!
I’m one of the guilty ones!!!
See you alll tonight (with my new hangers!)
December 11th, 2009 on 8:40 am
This WOD rocks!
December 11th, 2009 on 8:44 am
Just kidding Brian.
145 lbs — bench / push
20/9, 14/5, 12/4, 10/3, 12/3
harder than I thought.
December 11th, 2009 on 9:05 am
75lbs bench press/push-ups
31/3, 20/4, 16/3, 18/3, 14/3.
push-ups on two 45lbs plates are insanely hard.
December 11th, 2009 on 9:29 am
Brian, I have some hangers that I cant fly home with, they will be looking for a new home
December 11th, 2009 on 9:30 am
Vegas Mike hangs his clothes up? Really?
December 11th, 2009 on 9:37 am
8/10, 6/9, 6/9, 5/9, 4/6 for 73 total reps
BP: 125 for first two rounds, 115 for remainder
Push-ups with hands on two 45# plates
December 11th, 2009 on 9:44 am
Aaron, why do you think I can donate hangers, you cant hang up a loinscloth, silly metrosexual hahahahhaha
December 11th, 2009 on 9:44 am
Aaron, why do you think I can donate hangers, you cant hang up a loincloth, silly metro sexual hahahahhaha
December 11th, 2009 on 9:45 am
Hangers are just the gift that keeps on giving…
December 11th, 2009 on 9:56 am
This is for Jeremy before yesterday’s WOD
http://www.youtube.com/watch?v=gI6sARmxEuc
December 11th, 2009 on 10:01 am
Vegas in a loincloth is not a visual I need in the morning… But I guess it is better than Vegas with no loincloth!
December 11th, 2009 on 10:23 am
64 w/ 125#
December 11th, 2009 on 10:42 am
Does anyone know of a good paleo cookbook? I am in the process of converting my parents and it was actually a request for christmas
December 11th, 2009 on 10:50 am
MikeQ. Call my cell when u get time.
December 11th, 2009 on 11:15 am
Jason – http://www.paleopantry.com/paleo-pantry-purchasin/us-shipping
December 11th, 2009 on 11:15 am
61 with 125#
December 11th, 2009 on 11:28 am
46 bench Press 55#
30 knee push ups w/ hands on weights
76 total
December 11th, 2009 on 11:31 am
Hey morning folks – where are your posts that you promised to post? I was there when you all said you would post them when Brian asked. And, since I know you read this (NICOLE and BILL), you’d better get to it. Why am I always hanging my laundry out here alone?
December 11th, 2009 on 11:32 am
Jason L,
Just stick to the 4 main foodgroups: Candy, Candy Canes, Candy Corns, and Syrup.
Here are a few books that I think would slso really help you out.
1. Chocolate Chip cookies, A Marine’s Journey!
2. Stephen Hawkings Physics of Paleo
3. Paleo is for P***ies!
Hope this helps!
December 11th, 2009 on 11:40 am
Complete 5 rounds for max reps of:
Bench Press, 135 lbs
Pushups
76 total reps
December 11th, 2009 on 12:01 pm
DF Pete and Spinner:
I was up until midnight baking cookies last night. Over 5lbs of Bacon (three different types), two bags of flour, an entire carton of eggs and some other mystery ingredients made for 4 different styles of cookies; I have chewy soft ones, hard crunchy ones, blondies, and the Clydesdale Deluxes.
This should cover all of your nutritional needs post-wod.
On a serious note, did Murph this morning in flak and sapis, boots and utes. Wore the flak/sapis for all but 4 of the rounds of pullups/pushups/squats.
44:24
December 11th, 2009 on 12:03 pm
So after all my stressing over sectionals, it seems I’ll be on a business trip that weekend! Ugh.
It looks like affiliate teams compete at regionals and not sectionals. How do we go about creating an affiliate team? Does PCF only get to send one and would be have to apply internally to be on it? Maybe not something that needs to be answered til after sectionals and we see who moves on, but it was on my mind
December 11th, 2009 on 12:07 pm
Gabe,
cant wait to try the cookies. Baked goods from an attractive man really does it for me!
On a serious note, awesome job on murph. That’s kick ass man!
Sharon, I was just thinking about that myself. I probably won’t qualify for the Games, but the affiliate events were just as intense and fun (at least they looked that way)! I would love to do that again and recommend that to everyone!
December 11th, 2009 on 12:31 pm
Because Christy called us out.
At 55#
Pushups – drunken cobra on knees-style (despite Liz’s coaching)
20/2
15/5
13/5
10/1.5 (my arms just didn’t want to work)
10/2
63.5 total.
December 11th, 2009 on 12:34 pm
82 total reps at 55lbs with strict pushups
December 11th, 2009 on 1:00 pm
Warning for Scott Q:
It is not safe to bench press without a shirt. You can easily slide off the bench and drop the weight on yourself. I guess you’ll just have to make up your own WOD today for safety’s sake.
December 11th, 2009 on 1:17 pm
Ok, for someone who has a dangerously massive (don’t get excited with that word, Vegas) sweet tooth, the holiday season is an unmerciful death trap that’s bottomlessly filled with spiced cider, chocolate, and all sorts of yummy frostings. Everywhere I turn, there’s an opportunity to cheat, and I’ve done that a wee bit more than a few times since the Lumberjack 20. But with my work holiday party going on right frickin’ now with a room full of cookies, cakes, and pies, I’m about to flip the whole “NO sugar” rule on its back and brutally smash its face.
Anywho, sectionals isn’t until March, which is good since it’ll take me until February to recover from my holiday sugar hangover.
Yeah, I’m just venting, but does anyone else feel my pain? If so, you are so not alone.
December 11th, 2009 on 1:24 pm
Thanks Wendy.
December 11th, 2009 on 1:33 pm
Ken,
My roomate made chocolate chip cookies lastnight, and the other had vanilla icecream stocked in the freezer. To their delight they made icecream sandwiches with the chocolate chip cookies…I broke under the pressure.
December 11th, 2009 on 1:49 pm
Everyone have a blast tonight and send Mike off in style!!
Mike, LOVE YOUR LIFE – bottom line.
December 11th, 2009 on 1:58 pm
Vegas Sally,
you have a blast tonight, I will miss the smile and forehead tonight. Enjoy yourself at the clubs and drink much, gamble little, and find a stranger to share an experience……
Stop with the dirty thoughts
December 11th, 2009 on 1:58 pm
Sally, steal a kiss at the Bellagio Fountains, make a story…..
December 11th, 2009 on 2:09 pm
61 total reps, at 135 lbs.
December 11th, 2009 on 2:17 pm
Ryan P,
thanks.
DF Pete,
Thats going to be my diet, but Im not trying to kill my parents via sugar OD.
December 11th, 2009 on 2:19 pm
http://www.cnbc.com/id/34378458
Gabe and DF Pete,
your new lamb burger
December 11th, 2009 on 2:26 pm
79 total reps at 135lbs
December 11th, 2009 on 3:29 pm
@Ken
They had keylime pie at an office party I attended on a customer site. effing unreal… sugar and gluten FTW!
December 11th, 2009 on 3:39 pm
Jason & Gabe, that IS my new burger!!
Gabe…we need to hit up some wing eating contest soon. I really want to see what crossfit has done for me. Sort of like how Rich ran the marathon using nothing but crossfit as his training. Same thing, excpet I want to use crossfit as my only means of training for an eating contest!
December 11th, 2009 on 4:24 pm
Hi all,
Please remember to bring $15 tonight to pay for the party. We won’t have someone standing at the door so please bring exact change and remember to drop your share in the money bucket. No one’s gonna chase you down but we could use the help covering the food/beer tab
Thanks!
Sharon
December 11th, 2009 on 4:41 pm
Vegas Mike, sorry to miss your big bash tonight, but I’m here in Cleveland freezing my ass off. You’ll be missed at the box, but I plan on seeing you again in March – either in Vegas or back at PCF or both. Cheers!
December 11th, 2009 on 4:43 pm
Wait, you mean there isn’t going to be a bouncer checking IDs and collecting cover at the door? Next thing you’ll tell me is that there will be no disco ball and smoke machine. How tragic.
December 11th, 2009 on 5:40 pm
We need a lady gaga wod.
That being said did 65 with 225 lots of good clean fun!
December 11th, 2009 on 5:54 pm
DF Pete,
Sign me up for two of those burgers, but I want them with crisco spread instead of mayo. Additionally, I’m down for some competitive eating anytime you want.
Erika, all women in attendance will be carded by Vegas himself. Credit card swipes anyone?
December 11th, 2009 on 7:24 pm
205(10)11/195(10)1/195(8)12/195(9)5/195(7)5
December 11th, 2009 on 7:39 pm
62 at 55 lbs. Started knee pushups on rd 3.
December 11th, 2009 on 7:40 pm
65 reps @ 65lbs
December 11th, 2009 on 7:59 pm
185 lbs. on the bench. I don’t remember the exact counts, but it was roughly:
16/14, 12/10, 9/11, 6/11, 5/14
We did these on fairly short rest.
Then Scott Q and I did a quick finisher designed by the Matz: burpee broad jumps for the length of the box, 20 squats, burpee broad jumps back.
December 11th, 2009 on 8:15 pm
100 reps @ 65# – about 10 push-ups were on my knees
December 11th, 2009 on 9:01 pm
165lbs
18/10, 13/10, 10/8, 8/9, 5/8
December 12th, 2009 on 11:16 am
155lbs
13/13, 9/9, 8/9, 7/7, 10/10
December 12th, 2009 on 2:41 pm
85#
26 , 21, 18, 16, 13… these numbers may not be 100% accurate
Good stuff Alli and Neda!