Monday 090223
For Time:
21-15-9
Back Squat 185/125 lbs
Ring Dips
Post time to comments.
20090211 Fight Gone Bad – Foundations Graduation from Potomac Crossfit on Vimeo.
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For Time:
21-15-9
Back Squat 185/125 lbs
Ring Dips
Post time to comments.
20090211 Fight Gone Bad – Foundations Graduation from Potomac Crossfit on Vimeo.
February 22nd, 2009 on 5:17 pm
Should I sub ring dips for some kind of press? I think it’s too soon for my shoulder to start with the ring dips…
February 22nd, 2009 on 6:13 pm
Emma,
You can sub push ups if needed. But if you can do dips off the back of a plyobox then that would be even better.
February 22nd, 2009 on 7:32 pm
Nah, any kind of dip is something I’m pretty much staying away from right now. Maybe push-ups…
February 22nd, 2009 on 7:53 pm
Slightly late in the evening, but happy birthday Derek!
February 22nd, 2009 on 8:15 pm
Happy Bday Derek!
February 22nd, 2009 on 8:44 pm
Also, Aaron brought some weak shit on his diet. Here’s my Paleo reset day data:
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1235260800.
I was being generous that the cooked bacon came out to 7 oz and didn’t count any other cooking oil besides a little lard.
4,790 calories
62% fat (holla)
And that wasn’t even trying hard. I could easily throw down another 40 almonds and get over 5000.
Per Coaches video on the Games format, I’m not ruling out an eating contest.
February 23rd, 2009 on 4:49 am
For Time:
21-15-9
Back Squat 165#
Ring Dips no band
13:45
These are probably the two movements i need the most improvement on
February 23rd, 2009 on 4:57 am
8:27 (?) with 185#
February 23rd, 2009 on 5:49 am
8:48
135#, blue band for ring dips
February 23rd, 2009 on 6:24 am
7:14
21 – 165#/ring dips thinnest tan band
15 – 175#/ring dips thinnest tan band
09 – 175#/ring dips thinnest tan band
Squats should have been a little deeper.
February 23rd, 2009 on 6:36 am
15:20 as RXD
February 23rd, 2009 on 7:53 am
Hey Brian, I don’t know if it’s just me, but that link took me to my own 2/22 entry (after it asked me to log in). I’m definitely curious how you pulled that 4790 off, since I’ve gotten as high as about 3500 calories a day and it seems like I’m doing nothing but eating all day.
February 23rd, 2009 on 8:12 am
I did just see it on your blog, though. Tremendous!
February 23rd, 2009 on 8:24 am
My apologies for the RX’d weight on this WOD from earlier. I have corrected to a more appropriate weight for the remainder of the day.
February 23rd, 2009 on 8:25 am
Brian needs to go to the profile portion of FitDay, pull his specific account’s address (which has his login in the URL) and post that. otherwise you’ll just go to your own.
And I would like to point out that I got 4500 calories last wednesday (a work day where I wasn’t at home doing nothing but cooking and eating) including 323 grams (107 blocks) of fat. If you need help with the math on that, it’s 63% fat.
If you are checking out my FitDay entry, please ignore last Friday and it’s Egg McMuffin Chicken biscuit breakfast. I was desperate, only ate half the bread, and skipped the hashbrowns. It’s actually almost exactly 40-30-30 with 3x fat that way
February 23rd, 2009 on 8:39 am
Thanks Curtis for the weight change … to tell you the truth it had me a little worried
February 23rd, 2009 on 8:50 am
21-15-9
Back Squat (95# first 10, the dropped to 85#)
Ring Dips (Tan Band)
8:32
February 23rd, 2009 on 9:10 am
Weight change is by no means easier but it will give the opportunity for a much more dynamic workout.
February 23rd, 2009 on 9:18 am
thats great, I do it as RXD at 225lbs for Back squats and almost pop an eyeball out of my face due to the strain…and THEN it gets changed. teach me to do the WOD early
February 23rd, 2009 on 10:09 am
An eating event would be the most entertaining part of the games. We definitely have some fire breathers at the box, but we also have some real fire eaters (as well as anything else you put in front of them). Kudos to Aaron PCF and Brian PCF for their gastronomic feats of prowess.
February 23rd, 2009 on 10:36 am
We may have to hold “Bacon Hellen.” The workout is:
3 Rounds:
400m Run
21 KB Swings
12 Pull-ups
Eat a pound of bacon
I am currently only at 1500 calories today. I need to go eat.
February 23rd, 2009 on 11:07 am
I’m down for any eating related event/wod, although preferably without the hastle of physical activity being involved.
With spring training here a 9-9-9 is rather pertinent
9 beers
9 hot dogs
9 innings
February 23rd, 2009 on 11:14 am
I like where your head’s at Dave. I heard about that challange some time ago and have been curious to try it. I think it is even harder to if you stipulate that it can only be one per inning. Otherwise it’s pretty easy to knock 3-4 hotdogs and couple of beers out in one inning and rest for a while. It also means you need to keep an eye on how fast the inning is moving.
My challange was for the paleo eaters among us. But as long as we are abandoning that, I always wanted to do the 1 Day Vending Machine Candy Challange. The goal is to eat one of each item in your office vending machine over the course of one work day. I’ve never seen it done, but when it is, I want to be there.
February 23rd, 2009 on 12:04 pm
One per inning makes the 9-9-9 very hard. I haevn’t done it at a stadium, but that adds to the difficultly level and cost.
The vending machine event sounds awful
I can get behind any eating challenge though. Although I’m a marathoner versus sprinter when it comes to eating.
February 23rd, 2009 on 2:31 pm
7:25
Back squat – started at 175# then dropped to 155# and 135#
Box dips
February 23rd, 2009 on 3:59 pm
6:52
165#’s and tan band dips
(do 185# next time, Dan scared you off:))
February 23rd, 2009 on 4:04 pm
8:11
165#
Tan Band ring dips
Took too long to regroup after re-racking on the squats but I think the weight was just right for the workout.
February 23rd, 2009 on 4:09 pm
Modified WOD
21-15-9
Backsquat: 65#
1.5x knee pushups
6:27
February 23rd, 2009 on 4:09 pm
6:40
85 lbs
Blue band ring dips
February 23rd, 2009 on 4:15 pm
21-15-9
Back Squat (125#)
Ring Dips (Blue Band)
8:56
February 23rd, 2009 on 4:17 pm
21-15-9
Back Squat 185# for first 8 ,rst 165#
Ring Dips (Blue Band)
8:56
February 23rd, 2009 on 4:19 pm
8:56 as rx’d
February 23rd, 2009 on 4:33 pm
10:31 @ 205#
Great job to anyone who did this as RX’ed. Definitely an endurance and strength test.
February 23rd, 2009 on 4:43 pm
8:31 @ 125#, blue band RD
Couldn’t find the tan band before the WOD, but I should have looked harder. This one was great.
February 23rd, 2009 on 4:55 pm
7:40 as Rx’d
9 hot dogs, 9 beers, 9 innings? No problem!
Getting home without puking? Problem!
February 23rd, 2009 on 5:02 pm
For Time:
21-15-9
Back Squat 165 lbs
Ring Dips with tan band
9:58
February 23rd, 2009 on 5:16 pm
For Time:
21-15-9
Back squat – 165#
Ring dips – tan band for set of 15 and blue band for set of 9
Time – 11:06
February 23rd, 2009 on 5:19 pm
you know, i think this 9,9,9 is doable. I think we need a PCF outing to Nationals Game come spring time to put this to the test…post times vomiting to comments.
February 23rd, 2009 on 5:30 pm
For Time:
21-15-9
Back Squat (scaled-155#)
Ring Dips
9:41
Wouldn’t hurt to try more on the back squat next time.
The closest I’ve done the 9-9-9 challenge was just the beer portion… fun times were had.
February 23rd, 2009 on 5:36 pm
21-15-9
Back Squat 125#
Ring Dips-toes on floor
6:00
February 23rd, 2009 on 5:44 pm
For Time:
21-15-9
Back Squat 185#
Ring Dips
7:20 as rx’d
After doing this at 185#, a tip of the hat to Scott and Ian who did 225#!!
February 23rd, 2009 on 6:03 pm
21-15-9
Back Squat 225#
Rings Dips
5:19
February 23rd, 2009 on 6:10 pm
21-15-9
Back Squat 65lbs
Ring Dips blue band
8:04
February 23rd, 2009 on 6:15 pm
6:18
I’m bad at ring dips. I did it at 185lbs.
February 23rd, 2009 on 6:17 pm
For Time:
21-15-9
Back Squat 135#
Ring Dips with Tan Band
8:45
February 23rd, 2009 on 6:20 pm
21-15-9
Back squat – 105# for first 8, rest 95#
Ring dips – blue band (no tans available)
8:10
February 23rd, 2009 on 6:24 pm
21-15-9
Back Squat 115lbs
Ring Dips (blue band)
=8:20
February 23rd, 2009 on 6:26 pm
9:21
Back Squat as Rx’d
Blue band ring dips
I love squats!
February 23rd, 2009 on 6:29 pm
12:00 as Rx’d
February 23rd, 2009 on 6:40 pm
For Time:
21-15-9
Back Squat 185/125 lbs
Ring Dips
ax rx’d was able to do the first set of squats unbroken, the second set 10-5 and the third unbroken. The dips are what slowed me down, but was starting to get the hang of kipping dips
February 23rd, 2009 on 6:56 pm
7:12 as Rx’d.
Could have pushed more on the squats…but hadn’t done them in a while and wasn’t sure what my limit was.
9-9-9 sounds like a great idea. May I also suggest the cinnabun or Dunkin Donuts challenge. 24 Donuts, 24 hours, one on the hour every hour.
February 23rd, 2009 on 7:04 pm
time 8:44
February 23rd, 2009 on 7:49 pm
21-15-9
#185 back squat
GHD Sit ups
7:16
My shoulder is shot, so I’ll be scaling WODS for a while. I think this is the first time I’ve ever done back squats in a METCON. I liked it.
February 24th, 2009 on 9:45 am
9:25 as RX’d.
February 24th, 2009 on 12:57 pm
21-15-9
Back Squat 55 lbs
Ring Dips, Green Band
5:54
Next time will definitely go heavier on the squats!
February 24th, 2009 on 4:18 pm
21-15-9
Back Squat 165 lbs
Ring Dips
7:43
February 25th, 2009 on 8:37 am
10:42
21-15-9
Back Squat 55 lbs
Ring Dips – tan band
February 25th, 2009 on 4:43 pm
Squat 135#
Ring Dips w/Blue Band
13:55…I suck