Friday 100312
Good Paleo Cooking Recipe Sources:
My Paleo Kitchen
Every Day Paleo
Paleo Chix
Mark’s Daily Apple
Got any others? Post to comments.
5 Rounds
5 Clean and Jerk (155/105)
10 Pull-ups
15 Box Jumps
Post time to comments.
Cleans can be power or squat.
66 comments for this entry:
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Photos
March 12th, 2010 on 7:16 am
http://www.paleofood.com/
March 12th, 2010 on 7:54 am
5 rnds
5 C&J (scaled to 55# power snatches)
10 pull ups (blue band)
15 box jumps
13:37
happy with this time considering the scale.
no more Bill at 0530. sad day.
March 12th, 2010 on 8:10 am
5 rounds
5 C&J 55#
5 pullups – 2 rounds no band, 3 rounds blue band
15 box jumps
13:00
Scaled pullup reps – arms were feeling mighty “juicy” after the first 5 pullups.
Christy – maybe you could start racing Jeff during warmups
March 12th, 2010 on 8:11 am
http://www.sonofgrok.com/category/recipes/
March 12th, 2010 on 8:32 am
http://paleogirls.com/
http://paleoblocks.blogspot.com/
http://feedmepaleo.blogspot.com/
I made the italian roast beef from the feedmepaleo blog and it was delicious!
13:56 I think??? Scaled to 7 pullups so I could stay on the black band and still move through the WOD relatively quickly. (Relatively being the key word!) Starting to really enjoy the 5:30am WODs!!
March 12th, 2010 on 8:56 am
14:40 rx’d, sloppy power cleans
Brian PCF:
(1) thanks for the link to the Gohkale lecture. it’s very useful; i’m trying to implement her techniques.
(2) thanks for the shoulder stretches. they definitely helped (and will continue to help).
(3) i don’t know how much interest (outside of mine) there would be, but how about doing a seminar on how to do MetCon workouts better — something that might cover mechanics (like cycling box jumps faster) as well as mental aspects like maintaining intensity and managing muscle failure. i have a feeling that i’m just not grasping the basics, so maybe a MetCon 101 seminar would suffice for me…
March 12th, 2010 on 8:56 am
5 Rounds
5 Clean and Jerk 85lbs
10 Pull-ups
15 Box Jumps
14:44
March 12th, 2010 on 8:57 am
This is for Christy. Just insert her name where they say “Jesus”.
March 12th, 2010 on 9:26 am
5 rds:
5 x 95# PC&J
10 PU
15 24″ Box Jumps
12:50
March 12th, 2010 on 10:20 am
15:03 with 135#. Box jumps crushed me.
March 12th, 2010 on 10:36 am
After seeing the pic on the mainsite; I used to think there was nothing hotter than an attractive woman with a gun strapped to her hip, but was wrong, an attractive woman with a gun doing pullups now wins!!!
March 12th, 2010 on 10:42 am
9:11 rx’d… lungs were burning after this one.
March 12th, 2010 on 10:49 am
Okay guys, get ready!! DF Pete’s big celebration is tomorrow night. We are starting at Hard Times in Clarendon at 8pm and will then move on from there. Bring your party hats, I’m bringing the beads!
ps. Vaughn, you need to come to Ft. Benning with me. Ah, the things we do down there mixing shooting and CrossFit… :O)
March 12th, 2010 on 10:57 am
13:40 (65 lbs on clean and jerks, no band on pull ups)
Looking forward to my rest day tomorrow.
March 12th, 2010 on 11:10 am
Tes,
If you’re going to the Home of the Infantry, it is a mandatory requirement that you consume a Ranger Burger.
March 12th, 2010 on 11:17 am
Some of the worst experiences of my life happened at Ft. Bragg, and no Ranger Burger could make up for it.
March 12th, 2010 on 11:44 am
Kassi, shame on you, Ft. Bragg( Fayett Nam) is not the home of the infantry.
March 12th, 2010 on 11:46 am
That was my fault. I said Ft. Bragg when I meant Benning. And I did mean that Benning is where I had the worst experiences of my life.
March 12th, 2010 on 12:07 pm
Mystery Bob,
The best thing you can do to improve your metabolic conditioning is to go through METCON workouts with the absolute highest intensity you can muster while maintaining good form and full range of motion. To do that, you just need to scale appropriately. While some might feel a slight – temporary – blow to their ego, you can take comfort in the fact that, compared to athletes who are chipping their way through METCONs “as rx’d” at a relatively lower intensity and with questionable ROM, you are on a much more direct and efficient route to becoming a real fire-breather.
I realize that is not an answer to your question about managing muscle failure and lowering intensity in order to get a better time, or more reps, or whatever – gaming workouts. That’s definitely a fun part of Crossfit and a good test of your fitness, and I’m sure any one of the coaches would be happy to chat with you about it (I would talk to you about it but, I don’t know who you are without a Gravatar). I just wanted to point out that, if you’re going into METCONs with the highest possible intensity and best form you can manage, you’ve already got a good handle on the basics.
March 12th, 2010 on 12:13 pm
Thanks Wiz. I heart that scene.
Thanks for the SoG link Wendy! Time to rustle up some guacamole beef…mmmmmmm
March 12th, 2010 on 12:14 pm
I’m amused by Chad’s new mission to get everyone to put up a gravatar.
March 12th, 2010 on 12:16 pm
Oh, and thanks for the suggestion Wendi, but I don’t think I am up to racing Jeff…yet. He beat me by one round in the last Death by 10M. He FAST.
March 12th, 2010 on 12:19 pm
I agree..he’s the gravitar nazi….next thing you know, he will make people update old ones (where he should start with his given that he looks about 20 pounds lighter, his elbows are tucked all the way back (ouch) and that weight is 75 pounds)
March 12th, 2010 on 12:23 pm
oh and Happy Birthday Christy, (if I understood Wiz’s post correctly)
March 12th, 2010 on 12:28 pm
Chad, I know this is your new “I’m bored at work” campaign, but watch out. Bob is one of my meat people and I won’t let you mess with him. The meat sub-cult is tight, people.
Rich, I believe Chad selected that gravatar to highlight his improvement from Red Bull & coffee-swilling couch dweller to where he is today… but I agree, time for a new photo.
March 12th, 2010 on 12:29 pm
Happy birthday Christy, and belated birthday DR Pete!
(DR = Disease-Ridden. Don’t worry, Pete, the ebola still has me in its clutches too. I thought I was on the mend and woke up feeling worse today!)
March 12th, 2010 on 12:51 pm
Chad — thanks. (And thanks Alison).
March 12th, 2010 on 12:51 pm
gravatar failure…
March 12th, 2010 on 12:53 pm
Erika PCF,
We’ve got a lot of names and faces to remember and, since I forget one person’s name everytime I see a new face, I need the Gravatars to help keep it together.
Rich,
It’s a 35lb bar, so it’s 65 pounds. Also, I’m easily recognizable with my red hair/face combo.
AlisonPCF,
That hat is covering half your face in your Gravatar. Get a new one immediately.
March 12th, 2010 on 12:59 pm
Don’t get it twisted, I’m expecting apologies STAT.
1. I KNOW where the Home of the Infantry is
2. I was BORN there
3. I never said it was Fort Bragg, Aaron did
4. Tes is going to Fort Benning, which is where Powerhouse was created and born and the home of the world’s finest infantry.
My heart is broken, Vegas Mike
March 12th, 2010 on 1:01 pm
Is there an established procedure for conducting a March Madness pool at PCF? If not, why not? If so, what is it?
March 12th, 2010 on 1:05 pm
I support Chad’s Gravatar movement.
It should have been probably mentioned in the “Wish I knew before I started crossfit at PCF” category to ask someone their last-name if they introduced themselves as Mike
also I got some lamb stew cubes from Alison last week and made some curry and each time I take a bite of that meat I had close my eyes to appreciate the awesomeness…
if you think WL shoes are a good investment, I think this is better …
March 12th, 2010 on 1:05 pm
I already took the blame. That was a mis-type on my part.
Having spent time in both locations let me just reiterate, there are no winners in this contest.
March 12th, 2010 on 1:08 pm
Chad & Aaron — it might be helpful in deciding how much to scale if there were some suggested time limits/targets/r ranges for the metcons. I don’t know if that’s possible from a programming standpoint, or is undesirable for some other reason.
March 12th, 2010 on 1:12 pm
Ryan,
This is a critical discussion to have immediately. There is no procedure.
Someone needs to take charge of this and provide me the opportunity to lose $20.
Two methods:
1. Old school: pass out paper brackets that get turned in with the entry fee.
2. New school: electronic brackets where someone starts a group and invites PCF’rs (and others) to play. Someone collects money.
We have plenty of computer nerds at PCF (Chris K, Siddharth) who could do the second option if needed.
Organizer gets to pick the rules (though I reserve the right to criticize them).
Watch me pick the schools I attended to go way too far and then be disappointed when they lose.
March 12th, 2010 on 1:13 pm
We should do a study at the end of this Ebola epidemic to see who made it through without contracting the sicknes. I want to know what those people eat, drink, do for a living, etc…
March 12th, 2010 on 1:27 pm
Bob,
I know many of the coaches often provide a estimate of how long this should be taking. If one of us forgets, just ask and we will do our best. That said, sometimes the morning is a little harder because we haven’t had many people go through the WOD.
My general advice is to think about how many breaks you have to take due to muscle fatigue. In order to keep intensity high you need to limit rest. At the same time, you need to push yourself to the point that you must stop. How you apply that to a WOD will depend on the WOD.
You can feel it when you catch your breath because you have had to rest so much due to muscle fatigue. That is usually something to avoid.
In a workout like Helen (400m run, 21 KB swings, 12 pull-ups) or Fran (21-15-9 thrusters, pull-ups) I usually tell people one break in each set is an appropriate scale. Maybe a couple short breaks on pull-ups of you jump right back on the bar.
For a workout like today it is tricky because the clean and jerks are HEAVY. I am left to advise that you keep a moderate to high pace on those. If you start missing them or catch your breath during them then you are too heavy.
But you can see the nuance. It is hard to make general rules and if you are pretty good metcon wise and trying to build more strength I would give you different advice.
I will also say that in almost any metcon if your form is iffy AT THE BEGINNING of the WOD, you are too heavy.
March 12th, 2010 on 1:44 pm
Aaron — So, from a standpoint of improving my metcon i would have been better off this morning scaling the weight down significantly, maybe doing 20″ box jumps, and finishing significantly faster than i actually did. am i hearing you right?
Thanks. b
March 12th, 2010 on 1:53 pm
Assuming the length of time was due to muscle failure and not just you being tired, yes, I would say that.
The box jumps were probably ok. You failed at those because you were tired. It happens. But of the cleans got really ugly, that’s where I might have scaled a little.
Just based on where people have come out so far today, I would say 8-12 minutes is what people are shooting for. You really weren’t that far off.
March 12th, 2010 on 2:02 pm
Maybe Chad should assign gravatars….
I vote for an electronic pool and would be happy to set it up and post the link on the message board a couple times. Perhaps we could put a small box on the wall to collect money (a la Alison’s meat money box) and you can’t win if you don’t prepay.
March 12th, 2010 on 2:13 pm
Aaron & Chad — Thanks for the advice, which is much appreciated. i don’t usually post, but i may start doing more, because this is a pretty amazing way to get advice (what can i say, i’m a luddite). b
March 12th, 2010 on 2:27 pm
As a head’s up to Ebola Sufferers, I heard from my doctor yesterday that I did not contract any disease from you filth ridden folks. As a point of reference, I live with one of the Ebola victims and was still able to combat any virus.
Leigh, not to give all the credit to my diet, but about 4 weeks ago I started something new which I think has really helped my immune power. It’s pretty simple really too, I began hard cooking my eggs and eating them whole – shell and all. If my theory is proven, the shells provide an extra boost of the needed vitamins, nutrients, and minerals necessary to combat even the worst Ebola strains. They do not fight allergies which were apparently the cause of my suffering earlier this week.
March 12th, 2010 on 2:54 pm
Dave you forgot to mention the key part of your success: the eggs must be boiled in beef broth.
March 12th, 2010 on 3:11 pm
I forgot one of the crossfit rules… whenever a WOD looks like it’s not that bad, it means it’s going to really hurt.
5 Rounds
5 Clean & Jerk (@95)
10 Pullups
15 Box Jumps (20″)
14:30
March 12th, 2010 on 3:52 pm
K-Dawg – GOBAD is dead. Long live the Egg Shell.
March 12th, 2010 on 3:55 pm
(gravatar test – because mine quit working on this site….nothing to see here)
March 12th, 2010 on 4:59 pm
9:22 @ 135#
March 12th, 2010 on 5:12 pm
Speaking of Gravatars, what does Vegas Mike’s say about him?
March 12th, 2010 on 5:18 pm
Dave, 1st beef broth to enhance muscle recovery and cure STDs… Now egg shells to combat Ebola. Who are you?! How do you know these things?!
March 12th, 2010 on 6:44 pm
15:20 @115#
Clearly it’s much harder going all the way overhead instead of just cleaning. Compared to the clean/pullup/box jump WOD a couple weeks ago, I used less weight and took more time on this one…
March 12th, 2010 on 6:50 pm
Leigh, Dave is an Podiatric Oral Epidemiologist. He specializes in Foot in Mouth disease.
Today’s WOD was brutal. If I hadn’t taken so many breaks I think I could’ve done a lot better.
rx’d 9:53
March 12th, 2010 on 7:35 pm
9:01 rx’d.
Nice work Paul.
March 12th, 2010 on 7:48 pm
10:41 with 135#
1st metcon since contracting the ebola.. lungs have never hurt so bad
March 12th, 2010 on 7:48 pm
8:30 RX’d
This one was fun. Thanks for being my rabbit Gabe.
March 12th, 2010 on 8:06 pm
Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/03/13/friday-100312/
March 12th, 2010 on 8:07 pm
11:18 Rxd
March 12th, 2010 on 8:23 pm
5 rounds
5 C&J (80#)
3 Pull-ups (First WOD w/o a band!)
15 Box Jumps
11:57
March 12th, 2010 on 8:43 pm
As rx’d: 11:19. I dug this WOD. Feel like I could have shaved a touch off my time by limiting the rest between exercises. That said, I must have worked pretty hard since this is the closest I’ve come to meeting Pukie in a while.
March 12th, 2010 on 8:57 pm
12:22
5 Rounds
5 C&J – 75#
5 Pull Ups
15 Box Jumps
March 12th, 2010 on 9:07 pm
15:21 rx’d
While nothing close to an epic performance, I am happy about finishing this WOD as rx’d. 25 C&J at very slightly over BW is no joke. Clearly, those took me the longest. What I told myself was that I’d have to make it up on the pullups and BJs. I ended up doing all but the last set of pullups unbroken, which I felt good about. BJs could have been better, but broken only once each set except the last one.
Although, if this were Sectionals, I’d miss the cut off by 21 seconds… DOH!
March 12th, 2010 on 10:29 pm
10:30ish at 135#
March 12th, 2010 on 11:47 pm
12:44 rx’d was ahead of my rabbits for a couple of rounds but they ended up beating me in the end due to my slow box jumps.
March 13th, 2010 on 10:28 am
10:32 with 70# & 5 pullups each round.
Elbow is still a problem, even after 2 wks off with Ebola.
March 13th, 2010 on 10:30 am
Congrats, Kelly, for graduating off the bands!
March 14th, 2010 on 4:48 pm
11:39 RX, probably should have pushed a little harder, at the end the grip on the cleans was becoming an issue.
March 14th, 2010 on 10:37 pm
26:10 rx’d