Monday 090601
“Hockey Night in Canada”
10 Rounds of:
30 seconds Wall Balls, 20/16 lbs
30 seconds Slam Balls
2 minute rest
Post total reps to comments.
87 comments for this entry:
Leave a Reply
Photos
“Hockey Night in Canada”
10 Rounds of:
30 seconds Wall Balls, 20/16 lbs
30 seconds Slam Balls
2 minute rest
Post total reps to comments.
May 31st, 2009 on 8:32 pm
LEES GOING AWAY SHINDIG!
PCF Crew,
As many of you know, Lee is heading out of town and back where he came from (the land of happy people with obcene amounts of energy, who run like deer). Please keep this thursday evening open for Lees going away outing. This is also a chance to celebrate the fact that finally, someone else will have a chance to get the best time on a WOD!
I know Barrie’s thing is Tuesday so this will give everyone 1 night to recover
Probably going to do something after the 7pm WOD (although I’m sure the 5pm crew will start the party early…as Lee is normally working out at that time).
Will let you know the place soon, but it will be someplace within walking distance of the box so no worries there.
June 1st, 2009 on 3:40 am
Did you know that everything is open 24 hours in Vegas, except for the gym?! sigh.
June 1st, 2009 on 7:36 am
Thanks to Barrie and Lee for being solid leaders at the box – always humble, willing to help their fellow athletes, and extremely hard workers.
You guys will be missed.
June 1st, 2009 on 7:41 am
358 Rx’d
June 1st, 2009 on 7:49 am
333 rxd
June 1st, 2009 on 8:05 am
311
12# wall ball
10# slam ball
June 1st, 2009 on 9:03 am
Not quite Jamie but 324 Rx’d.
June 1st, 2009 on 9:09 am
306 Rx’d
June 1st, 2009 on 9:29 am
Is there a sub for ball-slams? I can get my hands on a medicine ball.
June 1st, 2009 on 9:33 am
297 as rx’d
June 1st, 2009 on 9:56 am
Ok – where have I been? I never got the Barrie departure memo. Lee – I get that – we knew we had him on on a temporary basis….But what is going on with Barrie?
June 1st, 2009 on 10:07 am
Sheila,
Barrie is off to San Antonio…I think Wed is his last workout at our Box.
June 1st, 2009 on 10:12 am
I know this has been discussed here before, but where is the best place to get the most accurate body fat testing in Arlington?
June 1st, 2009 on 10:21 am
Justin,
I have a couple links for the Bod Pod and if there is enough interest at the box, they can bring their trailer and it can be done at the box. I have been doing mine at the Pentagon. I try to do it once a month and last month I lost 5.8 lbs of body fat and gained 1.5 lbs muscle.
June 1st, 2009 on 10:25 am
Also, everyone check out the main crossfit site and you will see our very own Drea smiling in the bottom of the three pictures.
June 1st, 2009 on 10:41 am
Depending on cost, I would most likely be up for a little Bod Pod action.
What would the threshold be for them to bring the trailer and how much would it be per person?
June 1st, 2009 on 10:44 am
Ok – I am filled in now. Thank you Pete.
June 1st, 2009 on 10:47 am
Justin, I got bodpod done at GW (a half block from Foggy Bottom) about 4 months ago. Very quick and easy to schedule for 40 bucks.
June 1st, 2009 on 10:51 am
304
12# wall ball
10# slam ball
June 1st, 2009 on 10:55 am
Warning: Below is my rant on body fat %
First of all, despite what people might claim, there is really no accurate way to measure bodyfat percentage. This is a scientific fact, except to those that are trying to sell you something.
Second, and more importantly, low BF percentage is a correlate of fitness, rather than a cause of fitness. Simply put, there are many many people who are skinny, but not fit.
Example: I know lots of people who have low bodyfat and are in terrible shape. One of the Olson twins probably has a body fat of 3 or 4 percent. However, I would doubt their ability to accomplish any functional movement whatsoever. This is the mistake most people make. They associate being skinny with being fit. This causes people to do silly nonsense like the elliptical machine and grapefruit cleansing fasts.
On the other hand last years female winner of the crossfit games, Caity Matter, probably hovers at around 10 to 15 percent body fat. Are the Olson twins 3 times more fit than Caity? No. Why? She can run, swim, lift, jump, carry way more than the two of them combined ever could.
What explains this? As is the case with many other metrics of fitness (I’m thinking of mainly VO2 Max among others), these metrics represent correlates of fitness. Sometimes even strong correlates. However, as we have said many many time since foundations, there is only one metric of fitness intensity i.e. power. Lots to talk about here if your interested.
June 1st, 2009 on 11:13 am
If your times are improving, you are getting more fit. Your bodyfat will change accordingly. That might mean it would go up. When I was at 8% my times suffered. I went up to 10% and they got a lot better.
If you go to the games site and look at all of the the people who are qualifying, most are carrying more bodyfat than they would if they were going for aesthetics. I would say that most of the women are between 15-20%. Most of the men are 8-15%. There are exceptions, but this is the rule.
I think most people will find their body will adjust pretty naturally if times are improving and you are eating well. Just keep an eye on the times and scores and the body will follow.
June 1st, 2009 on 11:22 am
Jon,
Thanks for the note on body fat%. I think girls (and maybe guys, i don’t know) have it beat into their heads that and body fat is bad and if you are strong or fast etc, you are still a failure because you have “a little something to hold on to”. Don’t get me started on lowrise jeans and all the other clothes designed to make nobody look good….I sold jeans for awhile and i had size 00 girls think they were fat because the waistband wrapped around their butt… of course it is going to look like you have a muffin top…..don’t get me started!
Brian,
THANK YOU THANK YOU for making me lift 115lbs for my deadlifts when i thought i could only do 85. I am still sore! It felt awesome!
June 1st, 2009 on 11:25 am
Any word on the rescheduling of the nutrition seminar?
June 1st, 2009 on 11:42 am
Oh, and how random is it that Erika and I got derailed on the way to St. Lucia, got stranded for a night in the Miami Airport Hilton. As we are leaving in the morning to finally get out of the country, who do we see coming in from his run in Miami Florida? Rich S, who would have been better off doing 150 burpees for time.
I’m not sure I can express just how odd it was to see someone from our little gym, over a thousand miles away, at a hotel we weren’t even supposed to be at but for a mechanical difficulty.
June 1st, 2009 on 11:46 am
I agree with Jon and Aaron and hope I don’t sound like I am promoting composition as a measurement of fitness. If you notice, I did not post what my BF% is but rather how much body fat I have lost and more importantly how much muscle I gained at the same time. Because of my knees I am trying to loose weight and don’t want to loose the muscle so I like keeping track. Unfortunately I have still have a lot of non-reproductive material jiggling when I perform the JonM body fat test, but when the jiggle gets to zero, I won’t care about what my “measured” BF% is. BTW, my times and PRs are increasing slowly but surely over time as well.
June 1st, 2009 on 11:58 am
303 Rxd (20/20)
On another note, I went cycling yesterday for the first time in about 2 months (had to break in my new Sidi cycling shoes – sweetness!) . I joined PCF in mid-March and have been hitting the box 5x week.
The shoes felt great, but the big surprise was how much stronger I felt. The flats were effortless and when I hit the hills, I maintained my cadence with no problem. As I was riding, it dawned on me that the power is really in the hips/abs/back/core. All the squats/thrusters/wall balls/box jumps/DUs/core exercises have made be a better cyclist. If you want to improve your cycling, don’t do more miles, do more crossfit.
Any other cyclists/tri-athletes with similar experiences?
June 1st, 2009 on 12:06 pm
Melanie-
Sometime in the next few weeks depending on how mobile I’ll be after this week. Stay tuned- there will be more advance warning the second time around.
Actually, we will probably run the nutrition one a few times in order to accomodate schedules.
June 1st, 2009 on 12:09 pm
Thanks Siddarth! Good luck and I hope you recover quickly!!!
June 1st, 2009 on 12:19 pm
Rich S.- I work near GW in Foggy Bottom. Can you give me an office name or department? Where exactly do I need to go/call?
Vaughn- Does the Pentagon offer that to military personnel only or can it be done to DoD civilians also? Thanks guys!
June 1st, 2009 on 12:24 pm
OH – I get it now. As I get fatter, I will just say “I have gained an Olsen twin.” Even though I like Ashley Olsen better (she has much better style), Mary Kate is the smaller of the two. Therefore, I hope I gain a “Mary Kate Olsen Twin”. That means less body fat gained.
Is that what you were trying to say Jon?
June 1st, 2009 on 1:11 pm
I love how we are referencing the Olsen twins! HA too funny.
I also want to second Brian’s comment. Lee and Barrie (aka CARL
) you guys are awesome and I am going to miss you guys!!
June 1st, 2009 on 1:11 pm
Aaron..that is amazing that you guys were there too. And, for the record, I wasn’t out for a run but was coming back from Crossfit Miami!
As for the body fat % debate:
1) I agree with all of the points about body fat not being the main indicator of fitness, however, I personally wanted to see my percentage of fat versus lean mass so that I could watch it over time. Thus, if performance slips, I can always see if my body fat % went down or up..etc. I also wanted to remove some excess weight (without a drop in performance) to save the wear and tear on the knees.
2) With all that being said, I do think that there is an ideal range for body fat % that we can strive for though. However, the caveat is that it should be done healthily (that a word?) without a loss of performance. My belief is that this range, based on the history of “elite” athletes body fat percentage (I am talking NBA players, decathalon athletes and not marathoners, cyclists), is ideal for top performance. For guys, I believe this range is 8 to 12% which provides a lot of leeway. I don’t know for sure but I bet most of the male crossfitters going to the games are within that range.
3) Ana, here is the link for the GW bodpod with all the details. http://www.gwumc.edu/exercise/html/welfit/welfit_facilities.cfm
June 1st, 2009 on 1:15 pm
I seemed to have started an extremely healthy body fat % discourse here. I have not read the whole book yet, but I am just starting my Zone research and was under the impression that body fat percentage is an important factor in determining one’s daily block allotment. Is that correct?
June 1st, 2009 on 1:36 pm
Thanks, Rich S.!!
June 1st, 2009 on 1:36 pm
Hi Rick B!
WRT triathlon/cycling, I’ve noticed the same thing. I started at PCF in mid-October and stopped swimming in the morning to do Foundations. By mid-winter, I was doing CF 5x per week with little swimming and biking. Yet, when I did get back in the pool and on the bike, I was noticeably stronger and faster.
In fact, during Feats of Strength month, I rode back-to-back Sundays with no cyling or other cardio during the week – just strength WODs and heavy deadlifts. On the 2nd Sunday, I stayed with the group for 20 miles (usually get dropped by mile 5) and the ride leader commented on how much stronger my riding was.
CF is the real-deal.
June 1st, 2009 on 1:54 pm
Rich,
Well said. I was about to write something but you said it perfectly.
Jon, would you agree?
June 1st, 2009 on 2:40 pm
Keanne & Rick B. –
I am new to triathlon but will be doing my first half iron in late August. I’ve only been able to get to the box about 3x a week but I know the hills are easier and I have an immense amount of power for my swims too. Now let’s just hoping my whole “I’m not running 13.1 miles until my race” thing works out too.
June 1st, 2009 on 2:41 pm
*Edit* “Let’s just hope”….not hoping. And I’m a friggin English teacher…
June 1st, 2009 on 3:07 pm
Rich and DF Pete:
To clarify a little more about the point I was trying to make.
You are more than welcome to “watch” your body fat for curiosity’s sake. What you need to realize is that performance must be king. Say you have a 15 percent body fat with a 5 minute Fran time. I will guarantee that the journey from a 5 minute Fran time to a 3 minute fran time is not going to involve your body fat going from 15 percent to 25 percent. In almost all cases, it will go from 15 percent to around 10 percent.
The key factor in this situation is that performance is the independent variable you need to be changing. Simply, I can do all sorts of messed up things to you and get you from 15 percent down to 5 percent. A semi-starvation diet and about 6 miles of jogging a day would do the trick. But now that you are at 5 percent, what is your Fran damn? I would be willing to bet that it would be degraded severely if you take this approach.
A 3 minute Fran time NECESSITATES a healthy BF percentage. You are not going to have a sub three fran with 20 percent body fat. 10 years and massive amounts of data have shown this to be the case. Having a 10 percent BF does not necessitate anything with regards to performance. You have to answer the question, which variable is dependent, and which variable is independent? Keeping track of causality is the critical point.
BTW, losing track of causality is what causes people people to do silly things like take statins (a drug that artificially lowers cholesterol). A low cholesterol is symptom of good health, not a cause of good health. Again, lots more to talk about on these point so let me know if you need clarification.
June 1st, 2009 on 3:33 pm
Anna,
Military and DoD civilians can get tested at the Pentagon, but unfortunately contractors can’t. It is at the Pentagon Fit to Win/Wellness center which is located in the DiLorenzo TRICARE Health Clinic.
Justin, thanks for the starting the discussion and thanks to Jon/Aaron for your insights.
I would post video of my JonM method of BF testing, but I think that would cause many to lose their lunch which would be contrary to maintaining fitness…
June 1st, 2009 on 3:46 pm
Justin H -
If you’re trying to calculate your blocks, I recommend using the table in CrossFit Journal Article 21. Robb Wolf’s FAQ’s talk more about the differences between using that table and calculating it yourself here
June 1st, 2009 on 4:10 pm
343 as Rxd
June 1st, 2009 on 4:26 pm
Thanks Jon for putting it more eloquently than I could… and I can’t even blame it on being busy as I am staring outside right now. Maybe I can blame it on the suger overload from eating a bunch of starbust…Zone anyone?
June 1st, 2009 on 4:26 pm
that would be starbust…damn, i can’t even spell candy right today
June 1st, 2009 on 4:27 pm
and one more time…STARBURST
June 1st, 2009 on 4:34 pm
Jon,
understand what you are saying and that definitely makes sense to me. I used to be of the mindset (when I weighed about 215…I’m about 186 now) to watch my bodyfat and teh scale because I had so much fat to lose. I always thought that when I got close to a weight that I felt a guy my build should be, then I would stop looking at the scale and my bodyfat and go by how I feel, perform, etc. maybe I should have been doing that all along, but it was a good motivator for me to use the scale at first to track my results.
You are correct though. would like to caht more, but when I’m at the gym. I suck at typing
June 1st, 2009 on 6:13 pm
302 Rx. Cant. walk. up. stairs.
June 1st, 2009 on 6:14 pm
294 as rx’d. I was in the lonely third heat in the 5pm class… thanks everyone for the motivation. Also, I felt like I was going to pass out at one point during this workout. Good times.
June 1st, 2009 on 6:22 pm
290 as Rx’d.
June 1st, 2009 on 6:26 pm
349 Rxd + 1 broken slam ball and sand/rocks all over my back. Good times.
Sharon – Yeah, I’m moving to San Antonio for work on Wednesday. I’m sad to go, but it’s a good thing. I’ll be back periodically though.
Ryan and Alli – Thanks for the advice about the Zone yesterday.
Erika and Aaron – Congratulations and welcome back!
Brian and Eva – Congratulations!
Drea – Congratulations on the cert!
Brian and Sally – Thanks for the nice comments. I’m going to miss everybody!
June 1st, 2009 on 6:45 pm
388 as RX’D
June 1st, 2009 on 6:47 pm
318 rx
June 1st, 2009 on 6:51 pm
“Hockey Night in Canada”
10 Rounds of:
30 seconds Wall Balls, 16 lbs
30 seconds Slam Balls
2 minute rest
~ 300
why is this WOD called hockey night in canada?
June 1st, 2009 on 7:53 pm
Did I say Sharon? I meant Sheila. Sorry Sheila!
June 1st, 2009 on 7:53 pm
306 rx’ed cues from the Olympic Weightlifting seminar this weekend helped alot on this WOD (big chest, etc)
June 1st, 2009 on 7:55 pm
Been a slacker the past two weeks so it was good to be back! 327 Rx’d
June 1st, 2009 on 8:00 pm
Now you sound like me Carl!? HA
June 1st, 2009 on 8:05 pm
345 Rx’d. This was tough.
June 1st, 2009 on 8:20 pm
My shoutout to my 5pm buddy, Lee:
It’s been great WODing in your company these past few months and I truly appreciate your positivity. It’s pretty awesome to workout with someone who always takes the time to say hello, greet each WOD with a sense of humor, and cheer on a fellow CrossFitter.
The 5 pm crew will most certainly miss you!
June 1st, 2009 on 8:27 pm
327 Rx
June 1st, 2009 on 8:33 pm
287 Rx’d
June 1st, 2009 on 8:37 pm
257 rx’d
June 1st, 2009 on 8:38 pm
308 rx’d
June 1st, 2009 on 8:40 pm
239, 8# wallballs 10# slamballs
Per the question of how much I’d pay to have the box at 72 degrees – I’d pay at least 15% more. Also, maybe we can take up a collection to get a fan for the back of the room?
Is anyone an energy efficiency expert? Maybe the box needs more insulation or blinds/curtains to keep out the sun?
June 1st, 2009 on 8:46 pm
Hey Guys!
I am HOME – the Cert was, yes, I am going to say it again, AWESOME. I am going to put my WOD from yesterday in here to record it…
Fight Gone Bad (scaled a LITTLE per baby)
244…yup, 244
Wall Ball (12#)
DL (95#)
Step-ups
Push Press (55#)
Row
coolest rounds – DL – 1st (40 reps), 2nd (37 reps), 3rd (35 reps)
June 1st, 2009 on 8:58 pm
2 less than Jamie, as Rx’d
10′ target for wall balls
Jamie – That was a great competition. Way to start the day! Walking was… difficult.
I think it was 352 or 362.
June 1st, 2009 on 9:06 pm
286 as rx’d
June 1st, 2009 on 9:07 pm
321 as Rxd
That 2 minute rest is a lie.
June 1st, 2009 on 9:13 pm
333 Rxd
June 1st, 2009 on 9:28 pm
368 as RX’ed
This destroyed my back
Barrie, gonna miss chasing and competing with you. Good luck in San Antonio!
June 1st, 2009 on 9:38 pm
296 as RXd. The two flights of stairs to my condo never seemed so steep….Mommy….
June 1st, 2009 on 9:47 pm
305 at RX’d
June 1st, 2009 on 9:49 pm
240 Rx’d
June 1st, 2009 on 9:50 pm
278 Rx’d
June 1st, 2009 on 9:59 pm
320 Rx’d
I should get extra points for not only being self-color coordinated, but for also matching the WOD. I’d say that’s worth at least 20 more…
June 1st, 2009 on 10:15 pm
268 as rx’d
June 1st, 2009 on 10:21 pm
didn’t get back to dc in time for a WOD at PCF so I did two tabata workouts at my apartment complex gym:
tabata row: 1022 m
tabata treadmill run (12.0 incline): 1st 4 rounds at 8:00 mile pace, 2nd 4 rounds at 8:34 mile pace
June 1st, 2009 on 10:30 pm
345- Rx’d. Way to set the bar high this morning HM. I was chasing you but couldn’t quite catch you! Nice work.
June 1st, 2009 on 10:30 pm
329 Rx’d
And Jon, a little late to the conversation here, but I would just add this; low cholesterol isn’t necessarily a symptom of good health. Lower triglycerides or VLDL’s correlates much stronger to good health. Cholesterol has traditionally been used as a measurement of health simply because it’s been easy to measure. Probably easier than bodyfat.
Yes, I am in the middle of reading Good Calories, Bad Calories.
June 2nd, 2009 on 12:04 am
372 Rx’d
June 2nd, 2009 on 5:49 am
283 RX
June 2nd, 2009 on 7:02 am
320 as rx’d
June 2nd, 2009 on 8:31 am
325 RX’d though I had two rounds in a row where the slam ball broke so I don’t know how to account for that
June 2nd, 2009 on 10:50 am
275 as Rx’d. I hate wall balls!
June 2nd, 2009 on 11:35 pm
280!
June 3rd, 2009 on 11:08 am
316 Rx
October 22nd, 2010 on 12:05 am
Advantageously, the post is in reality the freshest topic on curing acne naturally. I concur with your conclusions and will thirstily look forward to your upcoming updates. Just saying thanks will not just be enough, for the phenomenal clarity in your writing. I will right away grab your rss feed to stay abreast of any updates.