Monday 090323
Join us for a PCF “Happy Hour” next Friday, March 27 at Rí Rá Arlington @ 7PM in the upstairs section.
AMRAP in 15 mins
Run 400m
40 Box Jumps
Rest
Max Deadhang pull-ups
Post rounds and reps to comments.
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Photos
March 22nd, 2009 on 8:36 pm
Just checking what the rest time is?
March 22nd, 2009 on 8:37 pm
Nevermind…I figured it out…
March 23rd, 2009 on 7:20 am
3
11 Pullups (green band)
March 23rd, 2009 on 8:11 am
3 rounds.
10 pullups (thin tan band)
March 23rd, 2009 on 8:12 am
3 rds plus the run for the 4th (tall box)
8 strict pullups
March 23rd, 2009 on 8:21 am
3 rounds in about 14:40
6 pullups with green band
March 23rd, 2009 on 8:23 am
3 rounds – 15 Pull Ups (7-5-3)
March 23rd, 2009 on 8:31 am
Apparently I can’t count to 4, or 3..
I think – 3 rounds plus 1 run and some box jumps
12 dead hang PU
March 23rd, 2009 on 9:18 am
What’s the rx’d box height on this one?
March 23rd, 2009 on 9:19 am
3 rounds. Used tall box for 1st rd, small box+ 45# bumper next 2 rounds.
14 strict pullups.
March 23rd, 2009 on 9:41 am
Wanted to put up some of our PCFers blogs that have some really solid content lately:
http://cpfitness.wordpress.com/
Chad P. is cycling his fat and carb intake up on some days because he’s added Parkour to some of his workout days.
http://snakepcf.wordpress.com/
Kevin has lost about 20 lbs in 2 months and is really hitting his stride on the WODs. Check out how tight his diet is, but he still gets a good amount of variety.
http://pcfleeann.wordpress.com/
http://tricrossfit.wordpress.com/
http://aspasia10.wordpress.com/
LeeAnn, Keanne, and Aspasia have been helping each other out by commenting on each other’s sites. This is great encouragement to keep going and also a great way to bounce ideas and experiences off each other.
http://www.domoresuckless.com/
Jared is trying to gain some mass and doing a lot of research on his own on the diet side as well as crossfit exercises.
http://sborg221.wordpress.com/
Scott has lost about 20 pounds in two months and could barely squat properly when he started. Now he is doing a lot of the workouts Rx’d and seeing some monster improvements in every aspect of his health.
More to follow, but take a look at these folks and feel free to drop them a comment on what a great job they are doing. Taking the time to blog is a huge commitment, but it helps you and the community. Keep it up!
March 23rd, 2009 on 9:49 am
Some folks were asking for a shopping list for Zone foods, there’s a link off of:
http://www.zonediet.com/EATING/QuickStartGuide/tabid/108/Default.aspx
Just click on the Shopping List tab at the top. Realize that if you blog and you put “Tofu” on your blog, I will never read it again and/or just put comments that you are a “stupid head” daily.
So don’t take this link as gospel, but you can use it for some ideas.
March 23rd, 2009 on 9:52 am
3 rounds and 1 lap
36 one arm KB swings 1 min
March 23rd, 2009 on 10:21 am
Here’s my blog:
http://thisiswhyyourefat.com/page/2
March 23rd, 2009 on 11:02 am
Emma,
That site is awesome. It made me sick! LOL!
March 23rd, 2009 on 11:06 am
3 Rounds
7 Strict Pull-ups
March 23rd, 2009 on 1:41 pm
7 box jumps short of 3 rounds
5 deadhang PU
March 23rd, 2009 on 2:38 pm
For those like me who wonder how much the bands help when doing pull-ups, I found the following “assistance” numbers.
tan band – 5 to 25 lbs
blue band – 10 to 45 lbs
green band – 50 to 90 lbs
black band – 75 to 100 lbs
Obviously your mileage may vary based on how tall you are (i.e. how much the band stretches). I did a quick experiment the other day at the box and these numbers seem pretty reasonable. Enjoy!
March 23rd, 2009 on 2:58 pm
AMRAP in 15 mins
Run 400m
40 Box Jumps
Rest
Max Deadhang pull-ups
3 rounds/ 7 pull ups
March 23rd, 2009 on 3:12 pm
Question Re Groin Pulls:
Once you have one, are you more susceptible to getting them again? I had one about a month or so ago, and since I’ve been doing a lot of sprint work again lately, I’ve noticed that it’s been tightening up in the same spot as if I’m slowly getting another one. Am I imagining this? I will obviously go easy on it for a few days (meaning I won’t be doing the WOD this evening
) but does anyone have any other suggestions for how I might keep this from happening?
Thanks!
March 23rd, 2009 on 4:16 pm
Thanks for linking to my blog Brian, I’ll be sure to link to all of us PCF’ers.
March 23rd, 2009 on 4:19 pm
Emma – I’d try to do some PNF stretching that hits the groin.
March 23rd, 2009 on 5:03 pm
Chad – How do you like the Parkour classes? Are they fun?
Emma – If you’re worried about groin pulls, maybe you should tone down your Saturday nights
Everybody – Fuel to the diet fire:
“Eating a lot of red meat may up mortality risk”
http://www.msnbc.msn.com/id/29840448
March 23rd, 2009 on 6:04 pm
row instead of run -
3 rounds plus row and 17 box jumps on 4th
March 23rd, 2009 on 6:09 pm
3 rounds plus 400m run
March 23rd, 2009 on 6:28 pm
finished 4 rounds. Was on the way out the door for my 5th round as time expired. I think zone is working!
13 strict dead hang pull ups
March 23rd, 2009 on 6:35 pm
3 rounds + 23 box jumps.
17 deadhang pullups
I actually spaced out badly on my 2nd round box jumps – only did 29 out of 40 per Brian’s observant eye. Sorry about that! So my real numbers are more like 3 rds + 12 box jumps.
March 23rd, 2009 on 6:37 pm
3 rounds + 10 Box Jumps
9 Deadhang Pullups
March 23rd, 2009 on 6:43 pm
Oh, I did 24inch box jumps.
March 23rd, 2009 on 7:23 pm
I did this one at the park…no box so I subbed tuck jumps.
3 rounds + 1 lap + 5 tuck jumps.
March 23rd, 2009 on 7:30 pm
3 rounds + 1 Box Jumps – 24 inch box
8 Deadhang Pullups
March 23rd, 2009 on 7:48 pm
AMRAP in 15 mins
Run 400m
40 Box Jumps
-3 rds and run
Rest
Max Deadhang pull-ups
-14
March 23rd, 2009 on 7:52 pm
AMRAP in 15 mins
Run 400m
40 Box Jumps
Rest
Max Deadhang pull-ups
3 rounds/2 pull-ups rx’d
March 23rd, 2009 on 8:00 pm
3 + run
6 pullups
March 23rd, 2009 on 8:01 pm
[...] Monday 090323 [...]
March 23rd, 2009 on 8:10 pm
3rds/ 5 pullups (did the run for the forth but didn’t make it in time for it to count)
March 23rd, 2009 on 8:17 pm
3 rounds + run + 24 box jumps
and then 17 deadhang pullups
Disappointed on the deadhang pullups… had I not lost my grip, I may have been able to do one or two more. Box jumps were 8 35# plates, which is more than 20″ I think, but perhaps not quite 24″ which is what I was going for.
March 23rd, 2009 on 8:24 pm
2 complete rounds and 32 box jumps into the 3rd round. started with 24 inch box jumps but went to 20 inch for the rest.
11 dead hang pullups.
Was not happy with today’s performance, I just felt slow, couldn’t connect with the pose running like I had last week, maybe it is just one of those days.
March 23rd, 2009 on 8:35 pm
3 complete rounds (run and 20″ box jump)
11 deadhang pullups (blue band) then tried pullups with no band made it to 3
March 23rd, 2009 on 9:01 pm
3 Rounds/ used 4 45lb plates for the box jumps
1 Deadhang pull-up with the tan band (then 8 more with blue band)
March 23rd, 2009 on 9:17 pm
3 complete rounds and 5 box jumps
9 deadhang pull-ups
March 23rd, 2009 on 9:19 pm
3 R 30
10 jumps short of 4 rounds. Used 6 x 45 # plates.
20 dead hang pull ups.
I’m happy with today’s performance. I think the burger I had for lunch and the pizza for dinner helped a lot. Need to work on my pull ups.
March 23rd, 2009 on 9:29 pm
Awesome job on the deadhang pullups, Guch!
March 23rd, 2009 on 10:12 pm
Thanks Ken.
Two years ago I could only do 4 dead hang pull ups in a row. Plus I would get dizzy and my arms and my back would be sore for a week. When I started Cross fit 6 months ago my number was up to 12. Today I pulled 20. My PU numbers almost doubled since joining PCF. On the contrary, it’s been 6 months but I still can’t kip or do double unders due to lack of coordination. This is also evident on the dance floor.
March 23rd, 2009 on 10:20 pm
3 rounds + run + 19 box jumps
skipped deadhang pullups
March 23rd, 2009 on 10:43 pm
Did back squat today, worked up to:
2×305
Was going for 3RM, but couldn’t get the last one and was burned out after this.
March 23rd, 2009 on 11:02 pm
AMRAP in 15 mins
Run 400m
40 Box Jumps
Rounds: 4 flat
Max Deadhang pull-ups: 18. Sadly, this was a bad job on my part, as when I looked up at the board, I misread Jon as being the leader with 17. So I shot for 18. Turns out I can’t read or count, since Jon and Jeremy both had 18. Of course, this was a foolish strategy (beat by 1) since Guch came along and down-dogged his way to 20.
Nice work 1800 class!
March 23rd, 2009 on 11:10 pm
AMRAP in 15 mins
Run 400m
40 Box Jumps
Rounds: 4+ 1 Run
Max Deadhang pull-ups: 18. I shouldn’t pause at the bottom.
March 24th, 2009 on 8:02 am
3 rounds + 100 meter run, as rx’d
3 dead hang pullups, tan band
Started with a 45# plate on the box, after that first run did 2 box jumps and went “well this was a dumbass idea” and ditched it. Runs are def improving, I didn’t hate myself during these and maintained good pace. Obviously fell off the box once (like I do…), but no new scrapes due to a solid tuck-and-roll manuever. Learned for sure I can’t do a DH pullup, but did get some good handstand work in (thanks jimmy!) and will be sticking with my strict PUs only plan this month to rest the shoulders.
March 24th, 2009 on 8:19 am
3 complete rounds (high box) plus a run.
18 PUs.
March 24th, 2009 on 9:33 am
3 rounds, plus a run.
Bad box-jump day for me – I had to do more step-ups, than I wanted to, in order to keep moving. I usually do better on box-jumps than that.
3 tan band pullups, 6 more blue band.
March 24th, 2009 on 9:50 am
3 round + run + 26 box jumps (24″ box)
March 24th, 2009 on 10:02 am
4 rounds/10 deadhang pullups
March 24th, 2009 on 1:23 pm
3 complete rounds plus a run – 8 deadhang pullups – could have done a few box jumps at the end but couldn’t feel my legs.
March 24th, 2009 on 6:25 pm
2 rounds – second with step-ups instead of box jumps
8 pullups with the green band
March 25th, 2009 on 12:02 am
After this, wod, some deadlifts as its been a while…
3×275
3×295
2×315
2×315
2×315
Felt good all the way. Hips weren’t so happy though.
March 25th, 2009 on 11:26 pm
3 rounds plus a run
halfway to a pull-up…