Friday 100108
Last chance to sign up for the Paleo Challenge. Minimum Cash Prize is $400. For details and registration, click here.
To register for the BodPod test this Sunday, click here. Cost is $75 for one on Sunday and another on 14 February. If you just want to do one test, email drea@potomaccrossfit.com.
Get a headstart on Paleo Cooking with Alison’s Paleo/Zone Cooking Seminar.
Foundations coming up:
Foundations with Seamus Monaghan, Tue/Thu 5:30am, starting 12 January.
Foundations with Ryan Powell and Liz Korbich, Tuen/Thu 8pm, starting 19 January.
GFIT Gymnastics Seminar with Rupert and Stephen goes 16 January, 5:30-8:30pm at Capital Gymnastics Center
5 rounds for time:
2 Back Squats, (70% 1RM)
4 Weighted Pull-ups, 35/strict
8 Dips
Row 1000m
Only do one 1000m row at the end of 5 rounds.
Post time to comments.
51 comments for this entry:
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Photos
January 7th, 2010 on 9:22 pm
Crimony this looks painful, fun, and hard.
January 7th, 2010 on 9:28 pm
Another great crossfit video… “..I want everyone passing by to think a f’ing ninja lives here…”
http://www.youtube.com/watch?v=rgH_ZoMOht8
January 7th, 2010 on 9:43 pm
Finished round 1 of my Park City WOD:
5 Rounds
AMRAP in 6 hrs
Ride the lift up the mountain
Ski down the mountain
Eat, sleep and drink between rounds
January 7th, 2010 on 10:30 pm
We are very excited about the upcoming gymnastics seminar. Please take a moment and check it out when you’ve got a chance. In addition to increasing your gymnastics conditioning and flexibility knowledge base it should also be a lot of fun!
January 8th, 2010 on 7:03 am
That’s a typo on the strict pullups number I’m hoping? 5 rounds of 35 seems ambitious.
Also: erika, you’re gorgeous.
January 8th, 2010 on 7:11 am
Alli,
It’s 5 rounds of 4 reps (but men’s are weighted, 35lbs and women’s are strict)
It’s early – go back to bed!
January 8th, 2010 on 7:35 am
“what does it smell like?
Elite”
“F you crossfit.com”
God, greatest quotes ever
January 8th, 2010 on 7:52 am
Damn this cold! This is the second cold I’ve gotten in the past month or so…am I doing something wrong…I’m thinking sleep and nutrition? Does Crossfit deplete your immune system, or did I just get “unlucky” – I normally don’t get sick this often.
January 8th, 2010 on 7:57 am
After yesterdays’ WOD headed over to Fogo de Chao and succeeded in increasing my body weight from 198 pre to 206 post-meal. All while some little whiner complained about he can’t gain muscular weight. EAT!!!
January 8th, 2010 on 8:01 am
Harry’s Tap Room at 730 tonight for Gabe’s going away for those that told me they were coming. If you can’t make it to dinner, we are going out (obviously) afterwards.
January 8th, 2010 on 8:05 am
Info from Drea re: BodPod:
I have posted the available time slots on MBO for you to register – they are running every 15 minutes from 11:00-2:00 on Sunday. Link is here, http://clients.mindbodyonline.com/ws.asp?studioid=4756&stype=-8&sTG=23&sTrn=100000000&sDate=1/7/2010
If your schedule isn’t going to allow you to be there for the second scan (on or around Feb. 14th) please email me and I will see where we can fit you in. drea@potomaccrossfit.com
January 8th, 2010 on 8:18 am
How not to finish a deadlift…
http://funnyvideos.todaysbigthing.com/2010/01/07
January 8th, 2010 on 8:46 am
Ohhh this looks fantastic! Except for the row.
Gabe, you’ll be very very missed.
Heather, if you could send me an email at sdichiara at gmail I would be happy to follow up on the job convo from the blog a few days back. Thanks!
January 8th, 2010 on 8:50 am
Glen- hilarious and looks so painful. It’s also “how not to do a deadlift” since his back is rounded and he drops the weight at the top.
January 8th, 2010 on 8:52 am
Back squats – 105#
Pullups – strict for rd 1-2, kipping (with breaks) for rd 3-4, chin over bar by any means necessary rd 5
Dips – minimal toe assist rd 1-2, more toe assist with breaks rd 3-4, I don’t know what the hell I was doing rd 5
Rowing 1000m – 4:37 BTW, this sucked worse after doing the above.
Total time 15:06
Brutal.
January 8th, 2010 on 9:15 am
No comments from Vegas on Alabama?
January 8th, 2010 on 9:18 am
Gabe,
My brother’s coming in late tonight from Chicago. So I don’t know if we can make it out. So just in case, good luck to you in your next assignment. You’ll be missed here, but in this small crossfit world I’m sure we’ll see you soon enough.
The Condition,
Can you e-mail me at ken dot velez at gmail your cell# number so I can find out where you’re at tonight? Thanks, man!
January 8th, 2010 on 9:45 am
5 Rnds
2 Back Squats @ 105#
4 Pull-ups, blue band
8 Ring Dip, negatives
+ Row 1000m
14:49
TIRED
January 8th, 2010 on 9:49 am
Also, a shout out to the other 40 fools going at it with me for the WSOP challenge starting on Sunday. Woot Woot! I have to warn you all: I am going in heavy from T’giving and Xmas, and plan one last power WOD at the China Buffet Saturday night. BRING IT.
January 8th, 2010 on 10:15 am
For people who will struggle with the pull-ups:
These should be hard but not impossible. If you can do four singles in relatively QUICK succession, that’s fine. If you cannot, but you can do 1 or more pull-ups, do as many as you can and then scale (maybe that is 1 each round).
When you choose your scale, it would probably be best to do either a VERY thin band that still makes 4 pull-ups a challange, or some negatives to finish off your set.
For the squats, they should be two heavy squats. Your first round shouldn’t feel too heavy, but you should feel it. 70% is an estimate. As we discovered yesterday as people surpassed their previous PRs by 50lbs, what you think is 70% may not be. So pick a weight that will be heavy but manageable. I have a squats of about 375 and I will probably be doing about 275. We may be in a situation in the evening classes where we are sharing bars and racks, so don’t worry if you aren’t right at 70%.
For the dips, try to do them strict if you can. Scaling with as thin a band as possible or with a toe assist is fine. If you have to scale the dips significantly and we are short on rings, consider a push-up sub. If four really deep really strict push-ups are hard for you, that is a fine sub. Consider doing them with elevated feet or on parallets to make it more of challenge. Intent is for this to be a challenging body weight pressing exercise.
January 8th, 2010 on 10:24 am
Aaron – so can we sub 4 kipping pullups?
January 8th, 2010 on 10:24 am
unassisted, I mean
January 8th, 2010 on 10:41 am
Alli: Love you.
I’m a little nervous about this row. Took an unscheduled rest day yesterday (and on a DL day no less….I heart DL. Booo) because my back was KILLING me after that 2k row. Like couldnt sleep because the pain was too intense kind of killing me. It seems that either a) in my attempt to fix the butt sliding under me problem in my rowing, created an entirely different problem that wrecked my back or b) have just managed to consistently inflame my back enough over the past month that it has just broken up with me. Any thoughts/advice/tips from those of you in the sore back club is welcome. This is getting old.
January 8th, 2010 on 10:52 am
For everyone who plans to go to CF Fairfax manana:
Meeting at PCF at 1000 to drive out there. I’ll also be in later in the afternoon at PCF if you want to practice doing 2 WODs in one day. I’ll let you know about the details tomorrow.
January 8th, 2010 on 10:53 am
All -
On January 2nd we did “Danny”:
AMRAP in 20 min of:
30 Box jump, 24/20
20 Push-press, 115/80 lbs
30 pull-ups
I am in the process of updating our leaderboard. So far the top numbers were:
1. Jason L. 3 rnds + 70
2. Paul 3 rnds + 63
3. Chris K. 3 rnds + 54
1. Kassi 2 rnds + 70
If you have numbers to contribute to this then please email me.
January 8th, 2010 on 10:54 am
curtis@potomaccrossfit.com
January 8th, 2010 on 11:20 am
5 Rounds
2 back squats @ 105# (wish I had read Aaron’s post before I went in, definitely should have gone heavier because even the last rounds seemed too easy)
4 pull-ups, thin red band
8 dips, thin black band
1000 meter row
11:41
January 8th, 2010 on 11:20 am
Kari,
I would rather NOT see you do kipping pull-ups. Two reason:
1. I want this to be an upper body strength movement rather than a full-body power/coordination movement.
2. We have done a lot of shoulder stuff lately I want you guys to give them a break for a couple of days. Strict doesn’t seem to put anywhere near the pressure on the shoulder that kipping does.
January 8th, 2010 on 1:13 pm
This was good and hard.
Wod as rx’d:
Squats @135#
Pullups strict weighted @15#
Ring dips unassisted
time: 14:20
This wod basically plays to my strengths but still tested my mental toughness to complete that row after Tuesday’s 2k. Good job noon crew.
January 8th, 2010 on 1:24 pm
Conclusion,
I just read your response on yesterday’s blog that you happened to post this morning. Very nice. Great Success.
- The Condition
January 8th, 2010 on 1:59 pm
12:08 Rx’d
January 8th, 2010 on 2:59 pm
11:04
120 for back squats
strict pullups unassisted
1 red band for ring dips
January 8th, 2010 on 3:02 pm
Sharon,
That’s what she said!
January 8th, 2010 on 3:04 pm
Gravatar Fail
January 8th, 2010 on 3:10 pm
Erika -
I think your back has to do with conclusion “A”. Because your slide is only coming between 1/2 and 3/4 of full slide, that means you are only generating between 1/2 and 3/4 power. The rest is made up by your back, kind of by default. With something as long and consistently powerful as a 2k, that’s a definite recipe for pain/soreness. It would be like doing a power clean only using your back to lift the weight off the ground.
The good news is that you’ve fixed the butt sliding under you issue, and once you have a handle on this (which should be some minor tweaks and a little practice) your power output on the erg is going to go up significantly.
January 8th, 2010 on 3:28 pm
13:27 maybe? Could be 12:27
135#, red band on PU and dips
Sal, I had to go back and look at that twice to understand. I did in fact go back to bed after that post though, ha. I might just be a little slow.
Erika, my back is also angry with me in a new way after a brief reconciliation. Are you rolling out and stretching it (and your hips) before and after the workout? That’s been key for me.
January 8th, 2010 on 3:41 pm
Glad to see Michael Scott has joined PCF. Michael, my favorite episode was when you burned your foot on the Foreman Grill…
January 8th, 2010 on 4:01 pm
16:57. Squats at 215# – which is 70% of my previous 1RM (295#) but I’m pretty sure that number is higher now. Pullups took me forever – started at 35# and scaled down to 25# in the 4th round.
January 8th, 2010 on 5:25 pm
13:09 RX @150#
January 8th, 2010 on 6:54 pm
10:14 — Squats mistakenly at 205, was supposed to be at 215, oh well. Dips and row were the really hard parts, pull-ups were hard. 3:35 on row.
January 8th, 2010 on 7:56 pm
I think 15 minutes, either 15 or 17 and I’m leaning towards it being 17 minutes or higher
BS at 235 for rounds 1,2 and 5, 135 x 5 for 3rd round and 185 x 3 for 4th round. I tweaked the knee during 2nd squat in 2nd round but i was able to reup the weight.
Bands for pull ups and dips
Row was around 3:30
January 8th, 2010 on 8:01 pm
12:15 with strict PU for first 4 rounds/thin red band for last round, thin black band for dips and 105# for BS
January 8th, 2010 on 8:05 pm
Squats at 245, red band pullups, dips with toes on a box. 14:05. Deceptively brutal.
January 8th, 2010 on 8:19 pm
Squat: 145lbs
Pull Ups: 25lbs for the first round and just body weight the last four
Dips: unassisted first two rounds, red band/box the last three
11:38
January 8th, 2010 on 8:49 pm
14:05 RX’d
225 for squats
Rounds 4 and 5 of the dips is where I really slowed down.
Didn’t even notice what my row time was.
January 8th, 2010 on 9:39 pm
11:40, 125 lbs Back Squat, thin black band for pull ups orange band, and assistance from my toes on the ring dips.
3:30 pm root canal, 6:00 pm WOD = awesome!
January 8th, 2010 on 10:16 pm
13:44
105# back squats (probably should have gone a little heavier)
Black band for pull-ups
Red band for dips and help from my toes on the last round (tricep failure)
January 9th, 2010 on 12:29 am
As rx’d at 160#: pretty sure I was right at 15 min. Limfac was the ring dips…really working on being strict on full ROM so they took me a while, and I ended up having to repeat a couple reps. Nonetheless, pretty happy with this as I managed to row and not kill myself (my back even feels better now than when I woke up this morning) which I wouldnt havee said was possible based on how I felt after that 2k. I’ll call that a win. Row was slower than I’d like since I’m still tweaking my form, but no pain so I’ll take it. Big thanks to Kate and Doug for the tips. I think I’m closer to where I need to be.
January 9th, 2010 on 10:28 am
9:07 with 225#
Once again the row almost killed me.
January 9th, 2010 on 12:42 pm
15:45 RX except for the Row, see substitution below (done at Buckingham Commons crosffit (my garage)): 210 on the back squat; RX on pullups (35#, strict); unassisted dips (1 at a time on the last set, really slowed me down); no rowing machine, so sub’d 100 45# sumo deadlift high pulls, shin to chin (I think I would have rather rowed).
January 9th, 2010 on 11:45 pm
15:34 with 185lbs