Friday 100129
4 rounds for reps:
Row 1 Minute
Burpees 1 Minute
Pull-up 1 Minute
Rest 3 Minutes
Post total calories/reps to comments.
50 comments for this entry:
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Photos
4 rounds for reps:
Row 1 Minute
Burpees 1 Minute
Pull-up 1 Minute
Rest 3 Minutes
Post total calories/reps to comments.
January 28th, 2010 on 8:52 pm
This sounds like my kinda WOD! Miss you guys, and, for Christ’s sake come visit me in So Ill!!!!!
January 28th, 2010 on 8:57 pm
J
January 28th, 2010 on 9:26 pm
Yesterday’s Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/01/29/29-january-2010-0105/
January 28th, 2010 on 10:49 pm
Have I ever mentioned I like bacon? For all you PCF bacon lovers, here are six reasons why bacon is better than true love:
http://theoatmeal.com/comics/bacon_love
January 29th, 2010 on 7:59 am
Rick, you’ve officially lost it.
January 29th, 2010 on 8:23 am
Rick B – awesome site find. Laughing so hard you are crying, great way to start the morning
Today’s metabolic misery
182 with jumping pullups.
January 29th, 2010 on 8:41 am
…meant to say “laughing so hard I am crying.”
need. more. coffee.
January 29th, 2010 on 8:46 am
Does anyone have a good primary care doctor they’d recommend who is paleo/zone friendly? I’m not going to put up well with some quack who tells me to eat less bacon. Also, they need to take my Caddillac government insurance plan. You can email recommmendations directly, if you’d prefer, to maroneyatgmail. Thanks!
January 29th, 2010 on 9:06 am
Dave G. – can you expound on your beef broth intake. How much are you taking in? Are you just drinking it cold after a WOD?
I’m making it today ala your link:
http://www.tasteofhome.com/Recipes/Homemade-Beef-Broth
as it intuitively makes a lot of sense to me, but want some more info on execution.
January 29th, 2010 on 9:35 am
I am going to post this a couple of times so everyone sees it. Dave Supernova is the cause of this.
When a workout has a percentage of 1RM prescribed next to it, that is more of an instruction than a suggestion of where to start. I know you CAN do more than 80% of your 1RM for a set of 3. I am saying you shouldn’t. We are not going for a 3 rep max every time. Instead I want you to do a volume of work at a certain weight.
So if your 1RM deadlift is 300, I want to see sets that look like 240-240-240-240-240. If that is too much, 200-220-240-240-240(2).
There is some flexibility here, especially for people who find they are crushing their old PR’s so the % of a 1RM may be off. I would expect someone like that who thought they had a 300lb deadlift but were pretty sure they are much stronger now to have sets that look like this: 240-250-260-260-260.
We want to avoid sets that look like this:
155-225-285-300(f)-285. Yes, you set a huge PR and tried to get your 1RM for for 3, but that’s not the point.
Why is this the case? The long answer has to do with Bulgarian and Russian weightlifters and how they figured out what the ideal percentages for the ideal rep schemes were to produce the greatest adaptation in the body. The short answer is that we are not going for a PR every workout. Rather, we are doing some workouts so that you get a 1RM PR the next time we test that.
You will know the difference between going for a PR and going for consistent work across sets because the % will be in the workout description. otherwise it will say establish a new RM for that rep range or it will just say 3-3-3-3-3-3.
Does that make sense to everyone?
January 29th, 2010 on 9:46 am
Yes, thanks Aaron.
I did yesterday’s workout in my buddy’s garage gym which we’ve dubbed “Petie Pablo’s Globo Warehouse” – it is awesome. I was questioning what the rep scheme should look like and actually went with one weight across all 5 sets.
Yesterday’s WOD:
Brutal
DL 255 across all five sets (felt very strong on these).
METCON – 9:40 at 95 lbs for thrusters
I have found my latest weakness which are thrusters – just really awful at these. Had to break it up multiple times for too many reasons to list. But I got through and got good depth on every rep. I did some research and oddly enough this is only my 3rd encounter with thrusters and never have i had to do so many in one workout.
My goal for this month: Get better at thrusters.
Also, if anybody cannot make it to the box for whatever reason (like on a saturday or sunday afternoon) the globo warehouse is open to anybody at PCF that is interested.
Features include: a mud pit that you get to run across to get to the rings. The rings are set up in a big tree limb. You get to jump on a 24″ or a 36″ box of your choice to get on them. Also, they are uneven so it adds an extra challenge.
January 29th, 2010 on 9:51 am
160 w/ green band pull ups
ready for a rest day!
January 29th, 2010 on 10:23 am
Kyle,
Your thruster problems are the same as your front squat problems are the same as your OHS problems are the same as your air squat problems. So if it makes you feel any better, you still only need to fix one thing … your squat. If you get better at that, your thruster will take care of itself. No need to practice thrusters.
January 29th, 2010 on 10:26 am
question for all:
My lower back is real tight after yesterday’s DLs (undoubtedly from less than perfect form). Any suggestions for relief? stretching (if so what kind?) ice? heat?
Thank you in advance for any and all advice
January 29th, 2010 on 10:40 am
Justin-
Do rounded back deadlifts with a 30lb DB super slowly. I’m coaching the 5 and 6 today, grab me and I can show you.
January 29th, 2010 on 10:40 am
170 with red band pull-ups – my arms are officially toast!
January 29th, 2010 on 11:03 am
243 rx’d
I hurt…still
January 29th, 2010 on 11:03 am
Fantastic DL video:
http://www.youtube.com/watch?v=k8RcDb_wZfQ&feature=player_embedded
January 29th, 2010 on 11:04 am
Justin, if you haven’t tried using two tennis balls to roll out your lower back that helps. Also stretching your hamstrings, IT band, and everything else. It’s all connected somehow by a web of tissues and guts and medical whatnot.
January 29th, 2010 on 11:05 am
159 rx’d
January 29th, 2010 on 11:07 am
154 with two skinny orange bands for pull-ups.
Paul – you killed this. Please never work out next to me again
Great job 9:30!
January 29th, 2010 on 11:52 am
Aaron – Thanks for the acknowledgement of my Supernova status and for your response. That will please the Guch.
Brian – What are your goals with GOBAD?
January 29th, 2010 on 11:59 am
FYI…..Meat Week starts Sunday…http://www.washingtoncitypaper.com/blogs/youngandhungry/2010/01/29/ladies-and-gentlemen-start-your-appetite-meat-week-begins-sunday/
Meat Week 2010 Schedule
Jan. 31: Urban Bar-B-Cue (Rockville) 7 p.m.
Feb. 1: Rocklands Barbeque & Grilling (Glover Park) 7 p.m.
Feb. 2: Red Hot & Blue (Arlington) 7 p.m.
Feb. 3: Pork Barrel BBQ at Mango Mike’s (Alexandria) 7 p.m.
Feb. 4: Capital Q (Penn Quarter/Chinatown) 7 p.m.
Feb. 5: Branded 72 Pit Barbecue (Rockville) 7 p.m.
Feb. 6: Mr. P’s Ribs and Fish (Safeway parking lot at 5th St., NE) 3pm
Feb. 7: Free Day. Enjoy your favorite ‘cue at a Super Bowl Party. 6 p.m.
January 29th, 2010 on 12:08 pm
Jon PCF,
As you know, I desperately need to work on my deadlifting deficiency. Unfortunately, I couldn’t make it in for yesterday’s WOD. Is it cool with you if I show up 30 min early for the 6:00 to do the deadlifts? I don’t care if it ruins my performance in the metcon or tomorrow’s AEW. Deadlift proficiency is my top training priority. Thanks!
January 29th, 2010 on 12:10 pm
Justin-
if no tennis ball are taken, just lay across Scott Q’s crotch while he is laying motionless on the ground after a running WOD. Use extreme caution with this technique as the lululemon phenomenon may take hold.
January 29th, 2010 on 12:23 pm
Dave – I’m just pretty beat up and want to improve recovery.
January 29th, 2010 on 12:23 pm
Jon: I may or may not be able to make it this evening. I will fire you an email to ask how the exercise is done.
Zack: Thanks for tips. Good call.
Mike H: No comment.
January 29th, 2010 on 2:43 pm
Okay, this may have been posted and if so, I’m sorry for being late to the party. But it looks like our spring/summer outdoor WODs in the back parking lot might be a thing of the past.
Read the story below.
http://dcist.com/2010/01/new_dremos_gaining_momentum.php
January 29th, 2010 on 2:48 pm
I welcome Dremos behind the Box. Now when 11th is overun with yuppies, the in shape yuppies can go to Dremos post WOD.
January 29th, 2010 on 2:48 pm
200 Rx
January 29th, 2010 on 3:06 pm
Does anyone want a ride to the Athlete exchange workout tomorrow? I can pick people up from PCF.
January 29th, 2010 on 3:45 pm
Yes. Shall we all meet at PCF in the morning again? How about 10:30?
January 29th, 2010 on 4:04 pm
Hokay. So after a bit of birthday coordination, Sharon and I would like to remind/ invite all PCF’ers to make the (trecherous) journey across the (what will soon be frozen) Potomac into the city of D.C. for Saturday night birthday celebration (shenanigans) at Cafe Saint-Ex (intersection of 14 St NW and T St NW). Sharon will be there at 9 pm, and spider monkey will make his entrance at 10 pm. Drunken hugs from spider monkey will be doled out as the night progresses.
I know there is a giant magnet under Clarendon that you all are attracted to and that there is little inertia to leave the comfy abodes of Arlington. But for the sake of spider monkey and Sharon, let’s try something new.
Who: All PCFers
What: Sharon and Spider Monkey’s birthday bash
When: Saturday, 9 p.m.
Where: Cafe Saint-Ex (nearest metro, U-Street)
Why: Cause its fun and different
January 29th, 2010 on 4:21 pm
While I can’t make it tomorrow, I want to voice my 100% support of the effort to escape from the magnet and come into DC. When the plans are for H Street / Atlas District, I’ll host the afterparty. Probably good I can’t make it –- might be too hard to resist a late-night half-smoke and milkshake at Ben’s Chili Bowl…
January 29th, 2010 on 4:21 pm
198 Rx. Ripped a callus off of my hand with pullups. I forgot how much that stings.
January 29th, 2010 on 4:24 pm
And while I’m here, thanks for the rowing advice last night Emilee. I don’t know how far I rowed this morning since we recorded calories, but I felt like I had more power since I was actually rotating at the hips instead of just hunching over. We’ll see next time we measure meters.
January 29th, 2010 on 7:16 pm
171 Rx’d
January 29th, 2010 on 7:22 pm
162 rx’d
January 29th, 2010 on 7:32 pm
258 jumping pullups
January 29th, 2010 on 7:44 pm
187 with jumping pullups, “imaginary kipping” style
January 29th, 2010 on 7:47 pm
200 rx.
January 29th, 2010 on 8:06 pm
232 Rx’d. Looking forward to the AEW tomorrow and the party tomorrow night!
January 29th, 2010 on 8:21 pm
257 jumping pull up and squat subbed for burpies
January 29th, 2010 on 8:46 pm
234 rx’d
Chris K. please see the link above for how you should represent PCF tomorrow. Face paint required.
January 29th, 2010 on 9:01 pm
The Ultimate Warrior will do everything in his power to take down Hogan tomorrow, but it might take Andre The Giant (Kyle L) to overcome the power of Hulkamania. If that doesn’t work, we may need the help of Jake the Snake (Scott Q) and Super Fly Jimmy Snuka (Aaron K).
January 29th, 2010 on 9:13 pm
211 rx’ed
January 29th, 2010 on 10:56 pm
207 Rx’d. Good Row…bad burpees…decent pull-ups
January 30th, 2010 on 8:19 am
187 rx’d
January 30th, 2010 on 9:32 am
206 rx’d
January 30th, 2010 on 9:33 am
crap, that’s my 206.