Monday 081229
“Michael”
3 Rounds for time:
Run 800m
50 Hip Extensions
50 Sit-ups
Post time to comments.
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“Michael”
3 Rounds for time:
Run 800m
50 Hip Extensions
50 Sit-ups
Post time to comments.
December 28th, 2008 on 8:25 pm
Can we do four laps around the block for the 800m?
December 28th, 2008 on 8:39 pm
This’ll be a great first WOD to come back to! See you at 5.
December 28th, 2008 on 9:38 pm
What can I do (while away) for the hip extensions?
Thanks!
December 28th, 2008 on 9:43 pm
Supermans
December 29th, 2008 on 12:09 am
Oh, if you could all see my reaction to seeing this WOD posted after 5 days of absolute Chicago-style gluttony…..This one’s gonna be “great”….
December 29th, 2008 on 12:10 am
Make that 6 days finished off with a gyro in Greektown.
December 29th, 2008 on 7:39 am
WOD: 27:12 anchored situps.
December 29th, 2008 on 7:57 am
23:59. First time for this WOD.
December 29th, 2008 on 7:57 am
3 Things:
1. We need more Potomac CrossFit T-Shirts. We think we’re going to get some of the blue and yellow ones (the originals) made with “Arlington VA” on them but with the DC flag. Additionally, what phrase / colors do people want with the new batch of shirts (the shirts like we currently have)? Do we want to try the “new” logo (the new one on the website) on the new batch of shirts?
2. The AC/DC sucked royally. I did the first three rounds as RX’d (last time I think I did 225 – that 30# made a big difference) and as a reward dropped it down to 225 for the last two . . . Kristin saw me, not pretty. I was around 26+00. That being said – I think I REALLY felt what “active” hamstrings can do for you on the deadlift on that workout – and no, I’m not being sarcastic. When I had tenstion in my Hamstrings the weight really did feel easier to get moving . . . who knew?
3. CrossFit = Hazardous to your wardrobe. I went suit shopping yesterday . . . you should have seen the people’s faces as they tried to give me “off the rack” clothes . . . we went through all this effort to find jackets that fit only to realize that the pants that went with them had a 37″ waist. 37″ is a little big for me, thank you CrossFit. FYI – Brooks Brothers offers separates called “Brooks Ease” (or something like that) that allow you to mix and match sizes – they’re not the quality of the madison, fitzgerald, etc, but they seem nice – so anyone with the same issue, you can check that out. The sale runs through the 5th or 6th of January.
December 29th, 2008 on 8:53 am
3x(800M + 50 GHD back ext. + 50 abmat sit-ups)
24:25
December 29th, 2008 on 10:48 am
Erin, you can also do good mornings with a relatively light weight (say about 35-45 lbs), but if you are unfamiliar with that exercise, just stick to the supermans. probably best to have eyes on you the first few times you do good mornings.
My CF wardrobe hazzard story involves pants that fit my waist fitting skin tight around my thighs and ass. I wouldn’t wish that sight upon anybody, so all of my pants have a waist that is too big.
December 29th, 2008 on 11:35 am
20:32.
December 29th, 2008 on 11:57 am
Some nutrition notes for people, both care of Dr. Eades at he Protein Power website.
First, there was a great (and very rare) study completed at Duke comparing a low GI/low calorie diet versus low carb diet with no calorie restriction. The study was done on diabetics, but measured a number of health indicators including ones that we are all concerned about (weight, blood sugar, insulin, HDL, LDL, triglycerides). Not suprisingly, the low carb diet, which allowed as many calories as the person wanted, proved better is every measurement. This is compared to the lower calorie, low GI diet. In other words, as compared to the diet that you will be advised to use by 99% of doctors and nutritionists for everything from obesity to high cholesteral to diabetes to general health. It is not often that mainstream medical institutions (Duke University in this case) do studies with low carb diets, and now that it has, it isn’t being reported in any major mainstream publication … shocking. And this doesn’t even address the ability of someone to stay on a diet, which seems to be easier for people cutting carbs and never being hungry than people cutting calories and always being hungry.
http://www.proteinpower.com/drmike/statins/a-tale-of-two-studies/
Second, you can all get a free copy of the Protien Power Life Plan book from that website. You’ll only be charged shipping (6.30) for the hardback. This book was the ONE book Robb Wolf suggested at my certification as the most comprehensive and yet most easy to read and follow book on nutrition.
http://www.proteinpower.com/drmike/low-carb-library/a-belated-merry-christmas-2/
Late Christmas presenet for anyone you aren’t affraid will think you are telling them they are fat. You’ve been warned.
Maybe the website gods will post the link to these on the front page …
December 29th, 2008 on 1:05 pm
Hahaha. I’ve ripped through the arms in fitted short sleeve shirts. I’ve also gotten stuck in the sleeves trying to take them off. It’s very much a “fat guy in a little coat” scenario. I stick with sleeveless or elastic now
I’ll be back at the Box tomorrow and look forward to seeing y’all there! I hope the workout is something awful (like Jackie…hint, hint). My workouts have been a little all over the place without you guys
December 29th, 2008 on 1:22 pm
WOD as RX’ed 22:33
I didnt realize this was becoming a fashion blog but for the sartorial problems, I have found that Hugo Boss suits tend to fit well for individual with decent shoulders and a thin waist. From a cost standpoint they are on the level with Brooks Bros Fitzgerald and Hamilton suits.
December 29th, 2008 on 1:36 pm
Have you seen what I wear at the box? No suprise this is turning into a fashion blog . . .
I don’t like spending time shopping – so I figured if anyone else was having similar issues I would share my experience. Hugo Boss. Good to know.
Sharon – Wed will be a pretty good butt-kicker, and Thursday will finish you off.
December 29th, 2008 on 2:39 pm
“Michael”
3 Rounds for time:
Run 800m
50 Hip Extensions (sub Supermans)
50 Sit-ups
28:30
December 29th, 2008 on 2:49 pm
Omg..I am soooo NOT high maintenance compared to you guys.
December 29th, 2008 on 3:32 pm
HM, of course you don’t encounter these probs cause all you ever wear are white tank tops and black spandex. Shopping must be easy
December 29th, 2008 on 3:36 pm
3 rounds for time:
Run 800m
50 Hip Extensions
50 Sit-ups
33:10
The inertia was strong this holiday season.
December 29th, 2008 on 4:19 pm
“Michael”
3 Rounds for time
Run 800m
50 Hip Extensions
50 Situps (GHD to parallel)
27:33
December 29th, 2008 on 4:39 pm
Exactly my point Mace, I am so LOW maitenance. I hate shopping. I hate variety. I find something I like and stick to it. Some people call it picky, some people call it OCD, I call it low maitenance.
December 29th, 2008 on 4:58 pm
Michael- 21:40
December 29th, 2008 on 5:15 pm
as for old t-shirts, i liked: “world domination. post time to comments.”
will you order any t-shirts in black this time?
Also, the main site video showcased Crossfit Hampton Roads which had a slogan on the wall to the effect of : “My workout uses 20 lb balls.”
Some derivation of that could be cool such as:
“My workout requires 20 lb. balls”
I thought of a couple more too:
“More pull-ups, less talking” (derivation of a slogan seen elsewhere)
“If it hurts, it makes you stronger”
Ian
December 29th, 2008 on 5:24 pm
Ian’s ideas are brilliant! I support the idea of a black tee and maybe a women’s white tank top so HM will have something to wear…
December 29th, 2008 on 5:27 pm
I love it sharon! White tanks for the chics! I mean seriously the t-shirts are not hot.
December 29th, 2008 on 7:05 pm
Michael- 24:00
Hugo Boss suits have the best fit for me as well. As Aaron and Dan said, I’ve dropped a jacket size and two pants sizes since I started CF in Sept, I love it and all but relplacing all of my suits sucks
December 29th, 2008 on 7:12 pm
“Michael”
3 Rounds for time
Run 800m
50 Hip Extensions
50 Situps
28:22
December 29th, 2008 on 7:45 pm
28/m/5’4″/202
as rx’d
24:19 (vs. 30:00 Friday 080516)
December 29th, 2008 on 7:56 pm
Michael – 22:29 (ran around the block 3 times first two rounds and 4 times last round instead of the regular 800)
December 29th, 2008 on 8:29 pm
Michael – 23:30
Love being back at the box. This would have taken be at least 5 minutes longer at home gym if I didn’t see everyone else in the 6 pm group killing this WOD.
December 29th, 2008 on 10:23 pm
If my opinion counts for anything, and I’m not sure that it does, I also like the idea of tanks for the ladies. I know I rarely wear a shirt when I work out, but this will be less for me to take off before I get started.
WRT slogans, I like Ian’s ideas. I am particularly fond of the “more pull ups, less talking” suggestion.
I also think we could make something out of a line I swiped from Dan and I know we all use in our Foundations classes: come to PCF and hang out with people that don’t suck.
You guys definitely don’t suck.
That is all.
December 29th, 2008 on 10:26 pm
My favs:
1. World domination. Post time to comments.
2. Your Gym Sucks
December 29th, 2008 on 10:28 pm
“Michael”
3 rounds for time:
Run 800m
50 Hip Extensions
50 Sit-ups
23:15
December 29th, 2008 on 10:35 pm
“Michael”
3 rounds for time:
Run 800m
50 Hip Extensions
50 Sit-ups
18:30
December 29th, 2008 on 10:42 pm
Michael- 23:05 quasi-rx’d (half of 2nd round did supermans b/c GHD racks were crowded)
Great job, 7pm group!
December 29th, 2008 on 11:17 pm
“Michael”
3 rounds for time:
Run 800m
50 Hip Extensions
50 Sit-ups
25:00 (not as rx’d)
Did supermans instead of hip extensions and scaled the reps for both down to 30 per round. I’m still trying to recover from yesterday’s workout. I’ll definitely have to up the reps next time.
December 29th, 2008 on 11:19 pm
I really dorked up this workout today. I did the first 800 to Danville rd and back, then decided for the remainder of the runs I’d just go around the block. However, I only did 2 laps and should have done at least 3! Mark me down for a big DNF on this one.
see you all tomorrow!!
December 29th, 2008 on 11:28 pm
Michael – 23:08
December 30th, 2008 on 8:15 am
“Michael” (@ home with the dog)
3 Rounds for time
Run 800m
50 Hip Extensions (sub supermans)
50 Situps
28:16
See you back at the box soon!
December 30th, 2008 on 8:47 am
It’s lonely at those afternoon WODS! Showed me how much more motivating it is with a group!
“Michael”
3x (run 800m, 50 hip extensions, 50 abmat situps)
as rx’d
24:42
December 30th, 2008 on 9:51 am
“Michael”
3 Rounds for time
Run 800m
50 Hip Extensions (halfway through 2nd Sub supermans)
50 Situps
22.40
December 30th, 2008 on 11:06 am
“Michael”
3 Rounds for time
Run 800m
50 Hip Extensions (Supermans subbed)
50 Situps
20:14
December 30th, 2008 on 12:56 pm
Michael as rx’d
800m
50 GHD hip ext
50 GHD situps
23:48 PR
December 30th, 2008 on 1:35 pm
As rx’d 26:30.
December 30th, 2008 on 6:10 pm
22:51 (subbed supermans for the hip extensions)
January 3rd, 2009 on 10:03 pm
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