Monday 090126

Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 95/75 lbs
15 Knees to Elbows
20 Double Unders
Post Rounds to Comments.

Normally, we don’t get wrapped around the axle on “aesthetic results.” Of course, when you do Crossfit and a Zone/Paleo diet you increase lean muscle mass and lose body fat, but once you’ve trained with us for a little while you see these things as an understandable side effect of becoming more fit. Every now and then though, it’s nice to celebrate your success in a tangible way. Here are some Crossfit success stories:

Jennie Forman, Crossfit Fire
Jason David, Motor City Crossfit
Brad Thompson, Florence, AL
Lori Doss, Boise, ID
Ben Goodale, Amherst, MA
Brian Doll, TJ’s Gym

Have a Crossfit success story of your own? Post to comments.

54 comments for this entry:

J Glover
January 25th, 2009 on 10:51 pm
OK, I’ll take the bait…..

I guess success is measured relative to one’s objective. So measured, PCF has been a greater “success” than I ever anticipated.

My objective is to improve/maintain my fitness in a PROPER and FOCUSED manner; I’m not necessarily trying to qualify for the CF Games, for example. Prior to PCF I would go to “Globo Gym” and do a little lifting (rarely free weight) and running. Though I could do the Army Ten Miler, etc., my training was unfocused, and, I feel certain, ultimately harmful b/c, among other things, I was doubtless using improper form and probably asymeterically training.

Enter PCF. My limited range of motion (though improving!) limits me on many of the weight lifting WOD elements. So I have to scale, and sometimes by a lot, many of those elements. But I know that I am now using (or coming close to?) proper form and following a focused regime that gives a ’symeterical’ workout. I always try to push myself as far as I can go, and after 4 months I’m clearly in the best shape of my life:

1. my waistline has shrunk to where I’m on the last hole in my belt; my pants are starting to get too big! (converting the fat to muscle has caused me to gain weight)
2. in the mirror I can see improvement: much less fat, and some definition.
3. I sleep much more soundly (and less); I feel I have more energy.
4. it passed the “Mom Test”. Last time I saw Mom, she commented on how “fit” I looked and how “straight” my posture was.
5. though I don’t run as regularly now, on the occassions when I get ‘the itch’ and go for 3-4 miles, my performance is as good if not better (I really don’t keep close track) than when I was pounding out 10+ miles a week (and for which my shins are eternally grateful!).
6. coincidence or not, so far this year I’ve not had even the hint of a cold/flu. (Now of course I’ll get sick tomorrow….)

None of which I could have experienced were it not for the instruction of PCF’s awesome cadre of coaches and the great group of members who make it fun to do the WODs.

Imagine what will happen after I try the Zone diet!

One last thing: I talk alot about PCF. A frequent response I get is “oh, that’s too hard; I could never do that.” Which bugs the $#!+ out of me. Because YES YOU CAN. I consider myself a ‘poster child’ for how you can get great benefit from doing the WODs regularly, even if you have to scale…..
Ryan P
January 26th, 2009 on 8:17 am
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 105#
15 Knees to Elbows
20 Double Unders

8 rounds + 2 SDHP
Brian
January 26th, 2009 on 8:20 am
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 95#
15 Knees to Elbows
20 Double Unders 20 single and 10 tuck jumps

7 rds plus 5 sdhp
Dan PCF
January 26th, 2009 on 8:35 am
John G, Nice post. BTW, your push jerk looked a lot better last night, and your range of motion is DEFINITELY improving – WHEN I see you do a full depth OHS without your hands hugging the ends of the bar . . . I may actually weep with joy.
John F
January 26th, 2009 on 8:54 am
6-1/3 rounds
Used 80# for SDHP
Did the KTE on the low bar, with a little step off the ground for most.
DU as rx’d.

kudos to those that managed full range KTE from a dead hang for all the rounds.
Weak Sauce - PCF
January 26th, 2009 on 11:17 am
0930 crew, great job. Excellent ROM on the KTE and perfect form on the SDHP!
Rich V.
January 26th, 2009 on 12:08 pm
It took some serious work to stay ahead of you, Ryan. But I think you got me due to the 10# handicap.

8 Rounds, as rx’d (+10 SDHP/9 K2E)
*All K2E were kipping.
Raja
January 26th, 2009 on 12:13 pm
4 1/3 non rx
Feeling the consequences of barely doing anything last month and a half … argh.
Brian PCF
January 26th, 2009 on 12:53 pm
Good stuff John G., nice post.

I started Crossfitting about 2.5 years ago and at that time I was all jacked up. I had just gotten out of the USMC and my knees and back were shot. I was a total carb addict having sat on my ass for the last 10 months or so at Camp Lejeune watching Food Network and eating bread, pasta, and wine.

My “ideal fitness level” was definitely the long, slow distance athlete – the Mark Allen’s of the world. I trained the normal silly body building magazine style with isolation moves, machines, and some running.

I was totally unmotivated to work out and every day just going to the gym required me to try to trick myself into going.

Long story short, I was introduced to Crossfit through my job after I got out and I haven’t looked back. My first workout was with Crossfit DC, and they had a really bad web page then with no pictures. So I was picturing some kind of Fight Club-esque basement with some kettlebells and climbing ropes. I was definitely nervous going in as I had seen the movies on Crossfit.com and was certain I’d get my ass handed to me.

To sum up: Crossfit forces accomplishment, and it forces you to want to do better. It’s not a concious thing, but the first time you get your name on the whiteboard and get beat by everyone else at the box, you are either never coming back and doomed to poor fitness, or you are going to drink the kool-aid and keep trying to get that perfect WOD.

Great training with all you fellow kool-aid (and Smirnoff Ice Light) drinkers.
Danielle
January 26th, 2009 on 12:59 pm
8 1/3 rounds

55# on Sumo High Pull
Emma
January 26th, 2009 on 1:42 pm
Wow, I get my own private shout-out.

I heart you and Smirnoff Ice Light Brian.
Larry
January 26th, 2009 on 1:50 pm
I say we have a workout named “Aicha”
http://www.youtube.com/watch?v=TlurgF8KhsU
Brian PCF
January 26th, 2009 on 4:16 pm
9 1/3 as Rx’d.

Nice work to Rich and Ryan. KTE killed me.
Rich V.
January 26th, 2009 on 5:56 pm
Hey all. This is last minute. If anyone wants to break their zone eating for the night, there is a 4-course/6-Beer Dinner at Birreria Paradiso tonight at 9. They serve some good pizza and will be shelling out 6 different Dogfish Head beers. The cost is 65 bucks. If anyone wants to go, give me a call at 859-814-7954.
Laura P.
January 26th, 2009 on 6:29 pm
7 2/3 65#
Frizz
January 26th, 2009 on 7:11 pm
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 95#
15 Knees to Elbows
20 Double Unders 20 single and 10 tuck jumps

7 rounds
Ana Isabel
January 26th, 2009 on 7:50 pm
3 and 2/3 rounds as Rx’d….
Larry
January 26th, 2009 on 7:52 pm
4 Rounds + 10 SDHP RX’d.
Weee
Sean M.
January 26th, 2009 on 7:58 pm
10 75# SDHP
15 KTE – probably about 1/3 where my knees actually touched my elbows, but otherwise in a very touching-my-elbows-like position
20 Double Unders – can get a couple of them in a row, so rounded out with SUs, and did tuck jumps

6 1/3 rounds
JimmyG
January 26th, 2009 on 8:02 pm
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 95#
5 Knees to Elbows
10 Knees to Chest
20 Double Unders

I did the first round as RX’d, but the KTEs slowed me down too much. I’m trying to get my intensity up to speed, but need skill work too. That’s why I scaled the way I did. Surprisingly, (I can’t believe I’m about to type this) Double unders were a piece of cake!! I’m not saying that I did them unbroken (Although I did it for one round today) but I am no longer afraid of them coming up in a WOD. Now if I could only say the same about pullups, pushups, situps, KTEs (Now!), running, dips…

One thing at a time. I love this place and everyone here rocks!!
JimmyG
January 26th, 2009 on 8:03 pm
oh duh… I got 6 full rounds.
Colleen
January 26th, 2009 on 8:11 pm
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 65 lbs
15 Knees to Elbows
20 Double Unders

Rounds: 4 1/3 (10 SDHP) + 6 knees to elbows
Erin B
January 26th, 2009 on 8:16 pm
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 55#
15 Knees to Elbows- though my knees never came above my waist
20 single and 10 tuck jumps

5 rounds- I had no energy today and could find any sort of rhythm.
Eva
January 26th, 2009 on 8:16 pm
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 55 lbs
15 Knees to Elbows
20 Double Unders 2o singles, 10 tuck jumps
7 1/3 rds
Matt B
January 26th, 2009 on 8:18 pm
as rx’d: almost 6 full rounds, ran out of time on the DUs. I was happy tho, this was my first WOD where I actually did DUs, usually i sub tuck jumps and those are brutal. Now if I can just string a few together in sequence
Dave O
January 26th, 2009 on 8:39 pm
Max rounds in 20 minutes (non-RX’d):
10 Sumo Deadlift Highpulls (75 lbs)
15 Knees to Elbows
20 Double Unders (had to substitute 20 tuck jumps as I’m still learning how to jump rope)
6 complete – tanked at end.
I have blisters UNDER my callouses.
Paul
January 26th, 2009 on 8:46 pm
6 1/3 rounds as RX’ed
JeremyB
January 26th, 2009 on 9:09 pm
6 1/3 rounds as RX’d.
Had most trouble with KTEs.
Joe P
January 26th, 2009 on 9:12 pm
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 95 lbs
15 Knees to Elbows
20 Double Unders
6 1/3 rds
Heath Alexander
January 26th, 2009 on 9:15 pm
6.5 rounds
can’t say that both knees hit both elbows every time but I tried to keep as close as possible.
Subbed 20 single and ten tuck jumps for double unders
Brad G
January 26th, 2009 on 9:23 pm
5 1/3 rounds with #85
Susan
January 26th, 2009 on 9:26 pm
Foundations Class #3
30-20-10-5
Overhead Squats
Push Jerks

15# Bar
10:50
Meg
January 26th, 2009 on 9:34 pm
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 75#
15 Knees to Elbows
20 Double Unders
5 rounds
Vaughn
January 26th, 2009 on 9:39 pm
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 95#
15 Knees to Elbows
20 Double Unders (sub’d 20 singles and 10 tuck jumps)
5 rounds and 14 KTEs

can’t wait for the day when I can do double unders…
Lisa
January 26th, 2009 on 9:40 pm
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 65#
15 Knees to Elbows (not sure I would fully call it knees to elbows though)
20 single and 10 tuck jumps

6 1/3
Siddharth
January 26th, 2009 on 9:43 pm
7 1/3 RX’d, (not Jon style)
Anna
January 26th, 2009 on 9:45 pm
5 rounds + 6 SDHP @ 65#
Ash
January 26th, 2009 on 9:57 pm
Foundations Class #3
30-20-10-5
Overhead Squats
Push Jerks

45# Bar
13:00
Adam S.
January 26th, 2009 on 10:08 pm
Foundations Class #3
30-20-10-5
Overhead Squats
Push Jerks

45# Bar
08:06
20090126 WOD/Meals « Brian PCF’s Blog
January 26th, 2009 on 10:12 pm
[...] MGW PCF WOD 090126 Max Rounds in 20 min: 10 Sumo Deadlift Highpull, 95/75 lbs 15 Knees to Elbows 20 Double Unders Post [...]
Jenn
January 26th, 2009 on 10:20 pm
5 rounds very scaled
10 SDHP: scaled to 35#
15 KTE: knees-to-waist at best
20 DU: 1 DU every 3 jumps (except last round where I subbed singles/tuck jumps)

Rich V – haven’t met you yet but wanted to give a Ruben Studdard like shout-out to the “859″, aren’t too many of us around here
Alli
January 26th, 2009 on 10:32 pm
First workout without inaguration-induced bronchitis, and it felt great to get completely smoked by this one! Ok fine, brian, probably at least a round of the KTE were knees to armpits (and kipped…). Otherwise rx’d, slowed way down by my bad but improving DU’s (19 in a row!)

10 SDHP @ 75#
15 KTE
20 DU

5 rounds + 7 SDHP
Guch
January 26th, 2009 on 10:39 pm
5 2/3
Andre
January 26th, 2009 on 11:16 pm
10 Sumo Deadlift Highpull, 95 lbs
15 Knees to Elbows (I was horrible at these after the 10 minute mark)
20 Double Unders (subbed 20 single unders and 15 tuckjumps)

5 rounds
Brian
January 27th, 2009 on 5:40 am
After three days off I decided to do the marathon double under burpee workout. It took like 45 minutes. and while each individual round was hard (which sucked) I was never close to timing out until round 16.

10 Burpees
30 double unders
3:00, 2:30, 2:00, 1:30

17 Rounds + 10 burpees + 20 something double unders.

I think making this 2 minutes at the start and scaling by letting others start at 3:00 is the way to go.
Aaron PCF
January 27th, 2009 on 5:41 am
Oh, and that was Aaron who just posted, not Brian.
090126 « The Lunchbox
January 27th, 2009 on 7:55 am
[...] PCF WOD 090126 Max Rounds in 20 min: 10 Sumo Deadlift Highpull, 95/75 lbs 15 Knees to Elbows 20 Double Unders Post [...]
Justin
January 27th, 2009 on 9:03 am
Eight weeks away from CrossFit and it showed…but, glad to be back! Completed 5 rounds (non-Rx’d), but need work on double unders. Had to go to 75 pounds on last round, but form was better on Sumo Deadlift towards the end. I have to lock out my arms, so if anyone catches me bending them, feel free to point it out! Bad habits need to go.
Misho
January 27th, 2009 on 9:20 am
8 2/3
Dave
January 27th, 2009 on 11:18 am
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 95/75 lbs
15 Knees to Elbows
20 Double Unders
Post Rounds to Comments.

6 rounds + 10 SDHP – very scaled.
Holmes
January 27th, 2009 on 11:32 am
7 rounds. I suck at knees to elbows.
Lo-man
January 27th, 2009 on 7:29 pm
Max Rounds in 20 min
10 SDHP 75#
15 K2E
20 DUs
5 Rounds…K2E were nothing to write home about…
B Wilkins
January 27th, 2009 on 10:53 pm
As rx’d 4 1/3 + 14 KTE (grip strengh was my biggest weakness in this one)
Erin
January 27th, 2009 on 11:52 pm
Max Rounds in 20 mins
10 Sumo Deadlift HighPull (55 lbs)
15 Knees to Elbows
20 Single Jump Ropes and 10 Tuck Jumps
Total Rounds=6
Worst cramp of my life from those knees to elbows