Friday 100226
Foundations with Tes Salb, Tue/Thu 6:30am starting March 2nd. Click here to register.
Athlete Exchange Program WOD is Saturday at 11am at Crossfit Reston. They’ll also be celebrating their Grand Opening. Great opportunity for all skill levels to WOD in an unfamiliar environment and meet some other Crossfitters! Register here.
21-15-9
Thrusters (95/65lb)
Burpees
Then
30 Deadlifts at 225lb/155lb
No rest between the last set of burpees and 30 deadlifts.
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Photos
February 25th, 2010 on 8:19 pm
To anyone who missed my post yesterday…
If you’re interested in joining the Paleo Cookbook planning group, send me an email at sdichiara at gmail. I’ll create a master list and we’ll discuss our options with Alison.
I already have Nicole and Mary’s emails.
Thanks!
February 25th, 2010 on 8:34 pm
inspired from Ryan’s post yesterday, my recipe for “Paleo Chicken”
Chicken + fire = food
February 25th, 2010 on 8:58 pm
FYI– Sport Authority in Tysons is offering 20% off kettlebells, and they just sent out 2x $10 off purchases >$50 coupons.
February 25th, 2010 on 9:04 pm
If anyone wants 17 Pemmican bars they are welcome to them free of charge. They officially started becoming treats for my dog today.
February 25th, 2010 on 9:22 pm
Mike, I’ll take those pemmicans off your hands
February 25th, 2010 on 9:26 pm
Zack, left a response on yesterday’s too. I will leave them in the fridge at 9:30 am tomorrow.
February 25th, 2010 on 9:26 pm
Anyone have a dehydrator they would recommend> I want to start making my own jerky, but not sure what type to get.
February 25th, 2010 on 9:42 pm
Mike C – hysterical
February 25th, 2010 on 10:33 pm
Reason I love crossfit #21:
No other gym posts a different overhead squat photo on their homepage 5 out of the last 8 days, coincidentally during the 8 day period that I have rediscovered how putrid my overhead squat is. Motivation through guilt. Very effective!
February 25th, 2010 on 10:33 pm
depending on how much you want to make, i purchased one from cabelas
February 25th, 2010 on 10:53 pm
For anyone wanting to get the body fat of a gymnast, Mary Lou Retton has a weight loss program:
http://www.marylousweigh.com/philosophy/Index.aspx
February 25th, 2010 on 11:05 pm
Question for ryan (or you other paleo gurus) – you seem to recommend eating a lot of fatty meat (I see that you eat bacon every day, for example). Don’t you worry about the saturated fat content (or more importantly, the salt content) of what you’re eating? I don’t believe our “paleolithic ancestors” ate cured pork bacon. They probably ate wild boar. Wild boar is considerably leaner than fattened pig, right?
As a consequence, we should be eating more meat from free-range, leaner animals (bison/elk/etc.), right? My concern is that these are uniformly much more expensive, resulting in the $200/week figure that Chris (?) quoted a few days back. Is that in the ballpark of what you spend on any given week?
Also, what about legumes? If I were a caveman I would probably eat beans – they are sure easier to catch than a sabertooth tiger. Not trying to be a gadfly here – just trying to get my mind around the attendant costs of eating like a caveman.
February 25th, 2010 on 11:05 pm
Laura B – I’m looking at my American Harvest Snackmaster Dehydrator. I’ve used it for fruit, vegetables, jerky, and full meals. Works great for me. Looks like the link in my name, but there’s no way it cost over $100.
February 25th, 2010 on 11:50 pm
Tim M – I found that my grocery bill pretty much evens out, because I’m no longer buying pizzas, sodas, pasta, cookies, Gatorade, milk, ice cream, power bars, doritos, poptarts, M&Ms, etc. Well, OK, I still occasionally buy M&Ms. But only when they are on sale… haha
February 26th, 2010 on 6:01 am
You can file this one under “Too Pissed to be Polite About It”.
These are the athletes who showed up for the 0530 WOD today in 31 degrees w/ 35 mph winds and got no love:
Christy
Wendy
Lisa
Patricia
Lacy (or Lacey?)
Un-named female with ponytail
John
Matt
Bill
Lindsey
Other un-identified female with a cap (Nicole? Maria?)
I don’t set my alarm at 0450 for nothing.
February 26th, 2010 on 7:10 am
Nicole and I showed up for the 6:30 but the box was closed. Therefore, I did this WOD mentally. My time was 53 seconds rx’d. This was my first time beating Rich S.
February 26th, 2010 on 7:40 am
I was there at 630 too along with Andre and a few others.
Mike – and seriously, we know that even in your dreams your ROM was questionable. No, but seriously nice job. I finished over a minute because I got distracted flexing in the PCF window.
February 26th, 2010 on 7:50 am
Rich, you’re right, my ROM is a little questionable today and to clarify. Even though I had a faster time, you did scale the thrusters to 225 and the deadlifts to 400 so great job on your part.
February 26th, 2010 on 7:50 am
Dinner’s at 8pm at Fogo de Chao in DC tonight. Rez is for 15 so there are still a couple of spots open if anyone wants to attempt my paleo challenge:
1. Weigh self before meal.
2. Weigh self after meal.
I’m trying to break my PR of 6.4lbs, set this fall at Texas de Brazil in Fairfax.
February 26th, 2010 on 7:56 am
I think my lower back thanks the coaches for not showing up this morning
Good times Christy, Lisa, Patricia and Lacy! Thanks for the car Christy!
February 26th, 2010 on 8:06 am
Too pissed (and frozen) to be polite about it, as well.
February 26th, 2010 on 8:25 am
Rich S- dont hate- inspired by Scott Q’s box jumps, I have been working on some partial ROM movements as well.
Going to set a new partial ROM fran PCF record today I can feel it!
Scott Q does have the absolute best partial ROM BJs in the gym though- I have to say
February 26th, 2010 on 8:26 am
Guys, this was on me. I fucked up. We had switched the schedule around for this week and last week in the mornings, and I thought I was just Tue/Wed/Thu this week and last week. This week I was Tue/Wed/Thu/Fri.
My bad, I’ll get in touch with all of you and we’ll work this out as well as a system going forward to ensure that it doesn’t happen again.
February 26th, 2010 on 8:42 am
Mike M…but he has a 500# Deadlift!!!!! (!!!!!!!!)
February 26th, 2010 on 8:45 am
And Gabe, does Crossfit Reston have a plumber?
February 26th, 2010 on 8:53 am
Christy, messups like that are a license for impoliteness.
Everyone that we stiffed this morning please make sure we have your name so that we can compensate.
February 26th, 2010 on 8:57 am
Lynette,
Did you steal my shopping list. I think you just wrote down everything on it. Just need to add Bacon to the list!
February 26th, 2010 on 9:04 am
For those of you that I have been talking to about shoulder mobility, click my name for the annual “Shoulder Mobility + OHS” Awards at Potomac Crossfit.
A pretty clear range on display here. We can fix these shoulder issues through smart corrective exercise.
4th place: Alex (He knows this)
3rd place: Steve
2nd place: Liz K
1st place: Kari
February 26th, 2010 on 9:07 am
Thank you Christy for the car. I think we all would have blown away without you.
February 26th, 2010 on 9:11 am
Tim M,
Great questions, as far as bacon goes, I’ve had it every morning for breakfast for the last 11 months and pre-surgery my blood results were flawless. I do try to buy Alison’s uncured nitrate free bacon whenever possible. Rather than go into detail about saturated fat and cholestorol, check out these two links below:
http://www.marksdailyapple.com/cholesterol/
http://www.proteinpower.com/drmike/cardiovascular-disease/saturated-fat-and-heart-disease-studies-old-and-new/
Typically, legumes are poisonous if eaten raw. They are high in lectins and phytates. Lectins are inflammatory and toxic, and have been tied to the following auto-immune diseases: rheumatoid arthritis, Type I diabetes, and lupus. Phytates have been shown to inhibit the absorption of minerals such as calcium, magnesium, iron, and zinc in the digestive tract.
The gastrointestinal distress (AKA farting) that many experience from legumes is reason enough to stay away from them.
February 26th, 2010 on 9:20 am
Jon PCF,
Are you also going to give awards for “best muted hip function”? Man I hope so….
February 26th, 2010 on 9:43 am
Interesting article in NYT Today:
“Your chair is your enemy.
It doesn’t matter if you go running every morning, or you’re a regular at the gym. If you spend most of the rest of the day sitting — in your car, your office chair, on your sofa at home — you are putting yourself at increased risk of obesity, diabetes, heart disease, a variety of cancers and an early death. In other words, irrespective of whether you exercise vigorously, sitting for long periods is bad for you….”
Read more link in my name.
February 26th, 2010 on 9:49 am
Hey Tim,
I’m with you. I know Brian and others definitely push an extremely high fat diet from meat sources. I’m not a dietician, nor have I fully studied the Paleo diet, but I did study Anthropology in college and this is one of those few (very few) moments where I can apply it.
Paleolithic people by no means had it good. They died early and ate dirt for minerals. They hunted and gathered and didn’t eat anything green when winter came (except from the stomachs of ruminants) and certainly did not have the luxury of imported fair trade bananas, sunbutter and veggies out of season. They didn’t kill animals all that often and when they did, they were more likely to be rodents and small game than mammoths and bison. Which, as Tim pointed out, do not have high fat stores in their body like pork bellies (except in winter when they had higher fat stores.) They rocked a fair amount of intermittent fasting, unwillingly, and would’ve speared their mother to eat at a MacDonalds. We come from a common ancestor with chimpanzees and bonobos who are opportunists when it comes to food, hunting colobus monkeys, eating termites, honey, leaves, fruit and even candy, booze and cigarettes when they can get them. Seriously.
So what I’m trying to say is mirroring an ancestral past to try to figure out exactly what our bodies want is a bit silly. Granted I’ll note here that I am doing Paleo myself to “clean up” my diet and have already liked the results. I think following Paleo has a lot of value in the fact that average American diets blow and are filled with government subsidized corn which turns into the wonderfully delicious, cheap, and insulin spiking high fructose corn syrup and the feed we poison the stomachs of industrialized animals with.
If your goal is to lose weight through Paleo, focusing on a lot of high fat meats is probably not going to work for you. Especially if you aren’t purchasing it yourself to check out salt content and whether the delicious rub on top is all sugar based. Bison is great and honestly not that much more expensive than grass-fed beef. And chicken is always a great source of lean meat. If you do a little searching around and buy some meat in bulk and freeze it, it’s not that much more. Cook at home an additional meal a week and you make up the difference immediately. And anyone who is able to live in Clarendon and pay to go to a Crossfit gym can find the extra change in their pocket to afford a better diet if it’s important to them. Paleo will save you that $60 drink bill and give you some rockin’ abs in the process.
Oh and one last thing, while there are some studies that show no direct connection between cardiovascular disease and saturated fat, it has yet to be ruled out that there is a correlation between the two. There are LOTS of studies out there about a lot of things. Until it’s proven that the saturated fat dripping off the bacon is going to scrub clean your arteries, perhaps moderation is a wise idea.
Man if only I put this much effort into my workouts…phew.
February 26th, 2010 on 9:54 am
Rich, I will be towing a porta-john behind the Scion Combat Coupe. TP is your responsibility.
February 26th, 2010 on 9:59 am
I’m pretty pissed I didn’t make the podium in a shoulder mobility issues contest. There is no way Liz has worse OHS + shoulder issues than I do. See link in my name to prove it.
February 26th, 2010 on 10:04 am
Mike C, tried to post this yesterday so hopefully it won’t post 3x but thanks
Mike H based on Ryan’s notes I think you eat too many legumes
February 26th, 2010 on 10:06 am
Question to the group, how long do you stay out of the gym after being sick? I was home yesterday with a head and chest cold that started Wednesday afternoon. Got lots of rest and OTC meds over the last 36 hours. I feel much better today, but I am concerned about (a) dying from a coughing fit brought on by thrusters and burpees, and (b) having a stressful workout set back my recovery from illness. Any opinions? If I’m cleared to WOD, I promise to wipe my bar down after using it!
February 26th, 2010 on 10:09 am
Wiz – A good sweat helps knocks out the final elements of a cold. I’d recommend doing the workout twice today.
And trust me, I’m a doctor.
February 26th, 2010 on 10:10 am
I was there this morning for the 6:30 a.m. class; however, I live about 50 feet away so I can’t complain too much. Plus, the extra hour of sleep after was nice.
February 26th, 2010 on 10:13 am
Moderation is always wise but saying there is not yet a study ruling OUT saturated fat being linked to CVD is like saying there is no study ruling out that CF makes you die at precisely 3 years earlier than sitting on your ass.
We all do our research and have our own take on things. I don’t go out of my way to eat fatty meats (particularly because I do not always buy grass fed or organic or anything else) but I don’t worry about them either. So don’t feel like you HAVE to eat bacon to be healthy, but don’t have a bagel because you are worried about heart disease. That would suck.
The real proof is in your own blood work. Most people have experienced significantly better blood results with lower dense carbs much higher fat and saturated fat intake than is recommended by the FDA and many so-called nutrition experts.
My blood work improved significantly by making dense carbs a small part of my diet, eating eggs almost every day, and worrying less about the fat/saturated fat content of my food than about how processed it is or how dense in calories and low in nutrients it is.
And again, GREAT studies on cholesterol and heart disease. Eads is obviously a die hard, but he reviews the literature MUCH better than most people on both sides. If you want the low saturated fat version of paleo read Loren Cordain.
February 26th, 2010 on 10:17 am
You know I’ve always wondered what the Box looked liked closed…I’m so happy I don’t have to rack my brain to picture this anymore. Doing this workout mentally was a lot of fun- especially because I did it rx’d.
Thanks Mike and Nicole for letting me hang out in your car!
February 26th, 2010 on 10:17 am
Sharon:
Your arguments are based on 2 false premises:
1) False premise #1: Average lifespan of paleolithic people was low:
Kinda true, but not relevant. Paleo people died young but that is mostly from infections, violence, injuries etc. If we take a village of 10 people and half die in infancy from infections and half live to 75, their “average” age is 37.
More importantly, they were remarkably free of the “diseases of modern civilization”. Coronary heart disease, most cancers, diabetes, tooth decay, lupus, did not exist in these populations.
This is confirmed when we examine modern day “paleo” people. They are remarkably free of these disorders. The only time these disorders emerge is when their diets are touched by Western culture.
2) False Premise #2: Paleo eating is about “mirroring out ancestral past”
Incorrect. If we did, I wouldn’t use an oven, sleep in a bed, drive a car, use forks, etc.
Paleo eating IS about mimicking the hormonal profile of humans for the last 10,000 years. That means it isn’t about saying “That food didn’t exist 10,000 years ago”. It is about saying ” What foods can I eat that allow me to eat in accordance with foods my body was designed to use”.
———–
There are crazy people in every community. Religion, law, Congress, Crossfit, and Paleo. “Our” crazy people do things like sleep on the floor because it is “paleo” and eat 5 lbs of bacon in one sitting. You need to be able to distinguish craziness from rationality.
———–
There are studies to support everything. Eat less, eat more, eat fat, avoid fat, jog, don’t jog, stretch, don’t stretch.
Just like you use Taste to distinguish sweet from sour, or Sight to distinguish light from dark, you need to use Reason aka “Your thinking cap” to distinguish fact from fallacy.
February 26th, 2010 on 10:18 am
Wiz – I’ve read that working out does not prolong or shorten sickness. It’s probably good to stay away while you’re contagious though. Maybe do a workout on your own. And don’t listen to Dave, technically he’s just a dentist.
February 26th, 2010 on 10:27 am
Gabe, count me in for Fogo tonight.
Zack, you are welcome to my Pemmican bars too before they become dog treats. I had a hard time forcing myself to eat 1/2 bar.
February 26th, 2010 on 10:27 am
Sharon,
Very interesting points you’ve made, if you have any references, please source them because I would love to learn more. I try and do my best to study both sides of the argument to learn as much as possible. With regards to life expectancy of caveman, this discussion has come up many times. Because of this, I searched and found a highly rated scientific article: http://www.ncbi.nlm.nih.gov/pubmed/11817904
I paid the $31 for the full text article and really thought it was a great read. Only later to find out that Dr. Cordain gives them away for free on his website. If you’ve got the time and you’re interested, give it a read: http://www.thepaleodiet.com/articles/Counter%20Arguments%20Paper.pdf
But it is only one article. If you really want to geek out and learn more, http://paleodiet.com/, references a ton of books, studies, blogs etc. I’m still working my way through it all, but there’s some good info there.
And as I stated above, if you have similar resources, send them my way, I would love to read em!
February 26th, 2010 on 10:32 am
@Tim RE: costs. Lynette is completely right. When you are basically buying meats, nuts and veggies and minimal fruit you cut out the other crap you used to buy so you will notice a low cost in groceries. Newly coming off the 37 challenge myself I noticed a big difference. I also do a LOT of shopping a costco for meal planning. TJ’s is also fanastic and I personally think it’s much cheaper than the regular grocery store. Plus it’s amazing what not buying alcohol does to your budget! If you don’t have time to organize trips to the store order eggs and meat from Allison or order fresh veggies from places like http://www.washingtonsgreengrocer.com and you’ll find you don’t really need to go to the store.
February 26th, 2010 on 10:35 am
Wiz and everyone else who is sick:
Please stay home.
Off the top of my head, I think I can list 10 or more people at PCF who are sick or are recovering from a similar sickness.
Stop playing spin the bottle with each other, kids, and get better before coming back in.
Hugs,
Powerhouse
February 26th, 2010 on 10:35 am
Lynette, are back on the “green: m&m’s aqain, let me know if I need to help you with that addiction, again.
Brian and Dan, I was there at 0530 for the record, I will take a Stella for compensation.
Sharon, very impressive, i see you spent your time in the blizzard doing something else than what I thought, good girl.
February 26th, 2010 on 10:35 am
There’s a good documentary out called “Fathead” that you can watch and then give to all your “low-fat high-carb” friends. It’s somewhat of a response(bashing) to “Supersize Me”, and is available on Netflix and Amazon.
February 26th, 2010 on 10:42 am
http://www.msnbc.msn.com/id/35581793/ns/health-fitness/
February 26th, 2010 on 10:50 am
Tim M.,
Here’s my take on eating fats for what it’s worth. As long as it’s from pastured/grassfed/free range animals, I have no problem consuming lots of fats, including saturated fats. Although I agree that animals eaten by prehistoric man were leaner, there is evidence that humans selectively ate the highest fat parts (including organs and bone marrow which has lots of fat). I’m not going to provide citations because there’s a ton of people out there who have already gathered it all (Mark Sisson, Robb Wolf, and Dr. Eades are only a few of them, and even Loren Cordain has recently begun to reverse his position on saturated fats–check out his blog thepaleodiet.blogspot.com).
If I’m going to eat conventional meat, I typically try to either eat lower fat cuts or to trim off as much fat as I can, and then supplement it with fat from good sources (butter from pastured cows, olive oil, lard from pastured pigs, coconut oil, etc.). If you’ve been eating grass-fed meats for awhile, you can REALLY tell the difference in the fat in grain-fed meat. For instance, my husband and I cooked up some steaks we had in our freezer that were grain-fed, and the fat seemed really hard and “gristly,” whereas the fat from grass-fed beef is much softer and doesn’t typically seem to be in such big chunks.
When I first switched to paleo, I used a lot of olive oil and nuts to get my fat intake, which worked pretty well. But over the last couple months since I switched to more animal fat-based sources, such as fatty grass-fed meats, lard, bacon grease, and butter and heavy cream from pastured cows, I’ve noticed significant increases in my performance while I continued to lean out. That’s just my experience, but I figured it was worth sharing.
February 26th, 2010 on 10:52 am
Please shoot me an email [brian at potomaccrossfit.com] if you were at the box this morning for 0530 or 0630 classes, unless you are:
Christy H.
Wendy W.
John F.
Lisa L.
Patricia B.
Lacy B.
Miranda F.
Matt S.
Rich S.
Andre G.
Nicole B.
Mike G.
I’ve already got your info.
February 26th, 2010 on 11:00 am
Anyone else? Rick B you’re in. We’re at 17 for the Fogo currently.
Rick, I will take your pemmican bars too. Zack is already getting 17 from Mike. And he has a fiance. I’m still single and hungry.
February 26th, 2010 on 11:04 am
My biggest problem is really that grain fed beef (at least steak) just tastes better in my opinion. I can live with grass fed and grain finished, but that may have zero nutritional impact.
It’s a sacrifice I am willing to make.
February 26th, 2010 on 11:06 am
Ryan and Jon,
Very good posts.
Sorry, I was not trying to argue that those things were in fact the premises of the Paleo diet, but to give background on what Paleolithic life was like to those who are looking to apply details of that period to a current day experience when it comes to dietary choices. I segwayed poorly. No, the Paleo diet is not in fact based on what cavemen ate but rather a slightly misleading name for a diet based on fulfilling the biological needs of our body and limiting the intake of those things which will cause adverse long term affects. Yes, those people did lead shorter lives due to factors mostly irrelevant to current day first world people (infections, accidents, high birth mortality, extreme wear and tear on the body from a very rough life) and did not die from most of the things that plague our population now which are correlated to our present day poor diet.
So no, I’m in no way bashing the Paleo diet, just the misdirected sense by some (not y’all personally – but the crazies) that it is in fact mirroring a paleolithic human diet which in no way is utopian. And I don’t believe that you or Brian or anyone push the “crazy” side of the diet, but that some aspects (aka the love of bacon) is mentioned perhaps a bit more that the eating of tons of veggies. And…that moderation, and as you said “using your thinking cap” are key.
February 26th, 2010 on 11:07 am
Gabe, they’re yours. I would hate to see you go hungry.
February 26th, 2010 on 11:14 am
Sharon:
Agree.
I suspect the bacon infatuation is because it is symbolic of the Paleo “rebellion” against the mainstream.
We say it is ok. Mainstream says it is death by CHD. I think most of the subtleties are lost in the glory of being able to eat bacon “guilt free”.
February 26th, 2010 on 11:24 am
I think it’s the consistency in Oprah’s msg that her fans really appreciate, ha. (link to clip in name).
February 26th, 2010 on 11:30 am
Back to the cookbook…
So far the group is:
Wendy, Leigh, Kathryn, Kassi, Kari, Nicole and Mary.
If you would like to join the offline email convo with Alison regarding a Paleo cookbook, let me know at sdichiara at gmail. I’ll send an email to everyone this wknd.
February 26th, 2010 on 11:35 am
10:58 – scaled thrusters to 55# and did a whooping 2 DL’s at 125# before dropping to 105# for the other 28. This WOD was no joke.
February 26th, 2010 on 11:36 am
Sharon, count me in on the cookbook. My fish curry will go on page 12.
February 26th, 2010 on 11:51 am
since I am late in responding I just want to say that if anyone else has free pemican bars, I want them. Gabe, would adding me as an 18th be a problem?
February 26th, 2010 on 11:54 am
Forgot – here is the entertaining blog to go along with the Fathead documentary.
http://www.fathead-movie.com/
February 26th, 2010 on 12:07 pm
I want to take time out and congratulate Sharon for finally adding something to the PCF community. Today will go down as the day where Sharon was not just PCF’s resident kick toy. She was a contributor!
Bravo Sharon- way to step up!!!
February 26th, 2010 on 12:18 pm
Wow, thanks Mike H for sh*$%ting on me with that wonderfully backhanded compliment. I’m pretty sure I added some style points to the gym last night with my heels/spandex combo. Thanks for cluing me in to the fact that I’m the resident kick toy. Didn’t know…ouch.
February 26th, 2010 on 12:20 pm
Simple Jack…hold your horses..(or horse per your picture)…sharon, back in October of 08, organized a happy hour where we wrote obscene crossfit/sexual references on pieces of tape on our shirts.
It is almost like she has been a meaningful contributor all along.
February 26th, 2010 on 12:21 pm
Ryan you’re in. I just upped it to 20.
February 26th, 2010 on 12:26 pm
Just wanted to thank Jon PCF for the great Oly classes! They were alot of fun and I learned alot. Before the classes I generally avoided WODs with the C&J and Snatch. Now I set PRs for both (70#) during last night’s “final” and discovered that I really like to lift. Thanks also to Ryan for helping out during our “final” last night.
February 26th, 2010 on 12:30 pm
Wait. What? There’s a Paleo cookbook? I am in. Will send cryptic email to Sharon now.
February 26th, 2010 on 12:34 pm
Wait, just because I have a fiancee I can’t have Rick’s pemmicans? Fine, Gabe, next time you get a girls # I’m taking your fish oil
February 26th, 2010 on 12:37 pm
Gabe, I know it’s late, but is there room for a spider monkey at the fogo table?
February 26th, 2010 on 12:42 pm
Fogo is going to run out of meat for the first time in their history… Wish I could go… Have fun!
February 26th, 2010 on 12:53 pm
Zack – Why are you such an anti-dentite?
February 26th, 2010 on 1:00 pm
Zack, you can’t have Mike AND Rick’s Pemmican. You have to share the wealth. Unless you want to share your fiancee.
Spider Monkey is in.
February 26th, 2010 on 1:06 pm
whoa Gabe. No words. Can’t you guys just divide up pemmican bars like grown men and leave me out of it? Thank you very much, that is all.
February 26th, 2010 on 1:21 pm
Hold up Gabe, I’m not sharing her with you OR spider monkey, nevermind some sort of group thing a la Guch
February 26th, 2010 on 1:26 pm
Sharon,
Count me in on the cookbook.
February 26th, 2010 on 1:32 pm
Zack & Gabe, it’s not like you are getting some kind of prize. Have you actually tried the Pemmican bars?
February 26th, 2010 on 1:33 pm
9:13 (52#, 105#)
Good job, 9:30!
February 26th, 2010 on 1:34 pm
Did anyone read the news article that Dave O posted?
I find this part interesting:
“Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you’re an elite athlete, it shouldn’t be an all-out effort.
“‘You should be a little out of breath, but you shouldn’t have the obvious feeling of exhaustion,’ Helgerud said.”
So what are we doing to hurt us if we are feeling more than “a little out of breath”.
February 26th, 2010 on 1:49 pm
8:32 @ 35# thrusters / rxd deadlifts
So… I’m one of those beginning of a cold kids in the gym (which I agree I think I picked up from the gym yesterday). And I’m thruster-phobic. So I scaled way down and wiped down everything I touched with the purell wipes. Sorry Kas.
Sharon, I’m with you on Paleolithic people’s health, having seen more Plains Indian skeletons than is really healthy. Those guys died of teeth worn down by eating dirt (if only they’d had Dave) and vitamin deficiency as often as they did violent wounds. That said, I agree with the Paleo diet 100%, but like Dallas’s (of the Whole9) opinion that it isn’t really about eating EXACTLY like they did so much as it is eating in a healthy, evolutionarily sensible way, the quote being “even if we found out cavemen ate amazing chocolate chip cookies for breakfast everyday, I still wouldn’t let you eat them.”
I actually wrote up a big rant about the crazy side of Paleo awhile ago, and have a cartoon of a caveman bashing a Nazi with a club from the 1950s that I found to go along with it. Unfortunately, I have less time than Mike M to waste at work writing on the board to utilize it.
Brian, Vegas Mike was there, I can confirm. And I hear you can ship Stella overnight.
Aaron, never again will I listen to your rant about the lack of originality in Texas vehicles. Grain fed meat? Really? Really?!
February 26th, 2010 on 1:58 pm
9:12 as Rx’d
Good times at 9:30. I miss you Curtis!
February 26th, 2010 on 2:00 pm
Rick – yes, and I love them. They taste OK, but I don’t know of anything else with 400 calories and 20g protien that I can eat less than an hour before a WOD and not barf. That stuff is better than beef broth
February 26th, 2010 on 2:02 pm
Gabe,
Have you hit 20 yet for Fogo?
February 26th, 2010 on 2:06 pm
I made the fatal error of over training this week and approaching today as RX’d.
DNF’ed after 10 DL’s.
Thanks to Sally and Rich for the support!
February 26th, 2010 on 2:08 pm
Not sure if anyone posted this but the paleo diet got some mention on msn today
http://www.politicsdaily.com/2010/02/26/is-paleo-the-diet-of-the-future/?icid=main|hp-desktop|dl5|link5|http%3A%2F%2Fwww.politicsdaily.com%2F2010%2F02%2F26%2Fis-paleo-the-diet-of-the-future%2F
February 26th, 2010 on 2:11 pm
9:23 rx’ed
February 26th, 2010 on 2:24 pm
About to send another email about Vegas, email me at kassandra dot mckenzie at gmail if you want in…
February 26th, 2010 on 2:43 pm
I like the Seinfeld reference….
February 26th, 2010 on 2:49 pm
Mike C you’re in.
February 26th, 2010 on 2:52 pm
6:10 RX’d on the thrusters and burpees…did not do the DLs so as to save my back.
worked on cleans as well beforehand.
February 26th, 2010 on 3:28 pm
7:32
February 26th, 2010 on 3:28 pm
Hey Sharon I want in on the cookbook let me know if I am supposed to do something special like email you I can’t read all the posts at this point.
February 26th, 2010 on 3:38 pm
Alli, thanks for recognizing me, as you know Ninja’s are everywhere and yes Stella does ship overnight, thanks girl, you are da bomb
February 26th, 2010 on 4:19 pm
Whoa whoa whoa, Zack I will not let you disparage Beef Broth like this. Nothing is a better pre-wod meal than a quart of cold beef broth. I implore everyone to try it at the WODs this evening.
February 26th, 2010 on 4:19 pm
Brian, or any PCF Trainers,
Are there any Pose Running clinics coming up or being planned for PCF? Just curious.
Thx
February 26th, 2010 on 5:40 pm
Dave, all I’ve consumed since noon is a half gallon of beef broth. I feel strong like bull.
February 26th, 2010 on 6:35 pm
8:57 RX’D
Still getting my METCON back, but as much as this one hurt, it felt good. Great job to Mark and the rest of the 5pm crew for a great effort.
February 26th, 2010 on 6:43 pm
Jon,
I’ve heard about your magic with shoulders and I’m in need of some. While I have been given the green light from both my PT and ortho, I don’t want to go through the shoulder pain and fear of surgery again if I can avoid it. You have some warm ups, workouts, etc. for the shoulder, right? Can I get some of that medicine? Thanks.
February 26th, 2010 on 7:06 pm
sharon…would love to joing your cookbook group….i;ll try to remember to email you at your gmail account
February 26th, 2010 on 7:15 pm
7:05 as rx’d..i did all the shoulder exercise stuff today that Jon and Brian Wilson had mentioned (with some other tips from Brian Wilkins) and it helps a ton. i was able to rack the bar comfortably on my shoulders without having to roll the bar all the way down my fingers for a change. Felt good.
Check out Brian Wilson’s recent post on his blog for some good shoulder stuff.
February 26th, 2010 on 7:28 pm
Holy hell that was not fun.
10:44 with scaled thrusters
February 26th, 2010 on 7:38 pm
10:59 rxd
February 26th, 2010 on 8:04 pm
9:37 rx
I tried to stay steady and in control as I recover.
February 26th, 2010 on 8:14 pm
12:40 (205# DL)
February 26th, 2010 on 8:43 pm
Joe,
Send me an email at jon at potomaccrossfit dot com
February 26th, 2010 on 9:15 pm
DNF due to burpee-ankle fun + general exhaustion.
February 26th, 2010 on 10:00 pm
10:51 RX. I’ve come to the conclusion that thrusters are like a punch to the face, and burpees are like a kick to the “Dingle Dangle”. The mixture of the two… was a horrid thing.
The 30 deadlifts felt like rest after that. None the less, good workout that I “enjoyed”… in a laying on the ground heaving after sort of way.
February 26th, 2010 on 10:03 pm
Subbed pull-up for thrusters. I’m still fighting my way back from a hip injury. Everytime I think I am winning, I realize I’m not. Today was ok though.
125 deadlifts
10:5x
That was tough.
February 26th, 2010 on 11:01 pm
10:55 rx’d…didn’t feel so good on that one and then felt worse when rich followed it up with a 7:05, yikes that’s fast.
February 27th, 2010 on 7:26 am
did 80 lbs on the thrusters and subbed 15, 12, 9 burpees. deadlifts were 185 with 6 sets of 5.
total time somewhere in the mid 10xx. overall, pretty pleased with the performance, even though i crapped out on burpees.
Thanks to you guys for some interesting food for thought on the paleo discussion. (See what I did there?)
February 27th, 2010 on 10:08 am
10:27 RX’d.
February 28th, 2010 on 3:56 pm
7:40 for the first part (RX) (I think this was slower than normal because I did it in the morning and I never work out in the morning, at least that’s my story), and then 17:25 (total) for the deadlifts. That’s right, about 10 minutes of deadlifts. I wanted to do the deadlifts RX, because my DLs suck and I figured 30 at 225 would be worthwhile.
January 8th, 2011 on 2:13 am
Anyone who smokes change it up – How To Make Hash – interesting also.
October 19th, 2011 on 7:24 am
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