Monday 090706
Mini Barbara
For Time:
3 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes
Post time to comments.
T-Minus 6 days. Good luck Jon!
81 comments for this entry:
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July 5th, 2009 on 7:36 pm
Scaling Notes:
For a change, sub ring-rows for banded pullups.
No GHD situps please.
Keep the intensity up- go to your knees when the pushups start coming in 2′s and 3′s.
Don’t be a wanker.
July 5th, 2009 on 8:16 pm
What happens after the 3 minute rest?
July 5th, 2009 on 8:19 pm
You start the next round.
July 5th, 2009 on 8:51 pm
What are ring rows???
July 5th, 2009 on 9:16 pm
So two new seminars up, didn’t have time to get them in the post before 8 pm, but they’ll be on the main post tomorrow.
Nutrition Seminar with Siddharth Sawkar, 1:30-4:30 pm, 19 July, http://www.potomaccrossfit.com/upcoming-events/potomac-crossfit-zone-nutrition-seminar/
Powerlifting Seminar with Aaron Moburg-Jones (a second seminar due to demand), 1:30-4:30 pm, 26 July, http://www.potomaccrossfit.com/upcoming-events/powerlifting-seminar-with-aaron-moburg-jones/
July 5th, 2009 on 9:23 pm
OK, the $64,000 question is what the hell was Jon thinking when this picture was taken?
May I start the bidding with “Damn, I’m by far the best looking guy in this gym!”
July 5th, 2009 on 9:29 pm
actually I think Brian was writing something on the whiteboard at the time so if I recall correctly Jon said “damn that ass is niiice… must be the pose running”
July 5th, 2009 on 9:37 pm
Ha! Awesome picture! Good luck Jon!
July 5th, 2009 on 9:57 pm
I was guessing it was Guch’s ass he was admiring (ah young love), but glad to see there’s concensus on the general idea, Rich.
July 5th, 2009 on 10:10 pm
I believe this picture was taken after I saw someone doing situps after a WOD. I’m saying “WHAT THE FU”
July 5th, 2009 on 10:12 pm
First off, love the shirt Jon! And I know it’s still a couple of days away but…kick ass in Cali!
Next item of business – I’m doing a sprint tri soon and wanted your opinions on a few things. Keep in mind I am swimming 750m, biking 16.1 miles and running 3.2 miles.
My race is on Saturday, July 17th. Since that’s technically my last week at the box before moving, I obviously don’t want to miss a bunch of days because of this race. However…I don’t want to spend the day before and the day of my race whining about how bad my ass, quads and hammies hurt from doing ‘Karen’. Any ideas on tapering? I was thinking I’d still go to the box on Thursday and head to NY for my race on Friday. Also, concerning food, several people in the tri community were baffled at the amount of protein I was consuming on the morning of my race (I was thinking about zone/paleo and they obviously were not). They were thinking about how few carbs I was eating. Should I eat more carbs (ie: pasta and bread) in the 1-2 days leading up to my race or just aim to have balanced zone meals?
Ok – that was long-winded, I know. Any advice will be helpful.
Thanks mucho, mucho!
July 5th, 2009 on 11:45 pm
Eat something light the morning of the race, this way it doesn’t give you a sour/heavy feeling. I know some triathletes that eat a danish three hours before the race…. As for tapering lots of schools of thought… let your body heal and rest before the event. If yo are one day out from a race you might be better served doing a light 30 min workout focusing on sport specific movements rather than weight training.
Good luck!
July 6th, 2009 on 7:44 am
Alisha, you should eat balanced Zone meals. If you’ve been doing Zone/Paleo consistently you’re body’s primary fuel source is currently fat. So you should be eating plenty of that the day before and the morning of the race. Taking in any significant amount of processed carbs (bread, rice, pasta, etc) at anytime will cause both an inflammation of your digestive track and do you no good as far as energy levels.
The lack of knowledge within the endurance community is unreal when it comes to nutrition – stick with what you’re doing: Zone/Paleo will do the trick.
One thing I would add in though is some kind of low sugar electrolyte drink. Anything from Crystal Light to G2 before and during the race would be a good idea.
To maximize recovery post-race I’d take down some starchy veggies (sweet potato, squash, carrots) and some protein w/in 30 min of finishing.
July 6th, 2009 on 8:26 am
Barbara was a mean date..22:48 Rx’d with CTB. I had to lie down for an hour after this WOD just to stop seeing stars.
Today was a prime example of what happens when you eat like crap for a weekend…i guess i should of thrown out those hot dogs and hot pockets huh?
July 6th, 2009 on 8:35 am
first day back after 8 days off for vacation, almost met pukie.
19:59 as rx’d with CTB
July 6th, 2009 on 8:54 am
Alisha, I pretty much agree with Brian, though you don’t want to eat too much fat the morning of just because it can sit in your stomach for a long time. Be sure your glycogen stores are topped off the night before, but that mostly means after your last workout before the race, make sure you eat half a days worth of quality carbs (sweet potatoes, squash, fruit) right afterwards (this is actually what we tell people to do everyday since a sprint tri is about as hard as a crossfit workout).
And finally keep in mind this is a sprint tri. Pretty much anything under a marathon you really shouldn’t change that much. It just isn’t that long. The inclination of runners to eat pasta the night before 3 mile race is very strange to me.
Your best bang for your buck is zone meals 40-30-30 for the week leading in with your carbs coming from quality sources and your fat x2. Maybe shift a few carbs from pre workout to post workout. If this sounds familiar it is because it is what we tell just about everyone to do.
July 6th, 2009 on 9:34 am
Alisha – because the wonderful coaches hit on the main thing (nutrition) already, I can tell you about WOD tapering from the CFE cert. Carl Borg says to do your normal CF WOD schedule until the week before the race. On that week, things change only slightly:
Mon: Back squats/strength WOD (5-5-5-5-5) you aren’t looking to PR here.
Tues: CF WOD, then a strong but not overdone CFE interval WOD three hours before or after
Wed: Off
Thur: Tabata run
Fri: off
Sat: Race
Sun: strength/recovery
And, nutrition: don’t deviate from what you normally eat. If you don’t eat something (or haven’t eaten if for a long time,) for the love of all that is good, don’t eat it the day before the race or race morning because you think it’ll make you a rabbit. You honestly don’t know what that will do for your body and it will probably negatively affect you more than anything.
Please feel free to correct me, Aaron and Brian and whoever else, if you think I stated incorrect information.
July 6th, 2009 on 10:27 am
Solid nutri nerds ye all are, indeed!
Mantra: DONT CHANGE YOUR DIET. You’re dialed in, your eating clean Paleo, your body is running like a swiss watch, WHY CHANGE THAT?!? unless you have done a few pratice runs with an adjusted ratio scheme, DO NOT CHANGE FOR RACE PREP OR RACE DAY.
Aaron Kenobi has much voodoo in him: keep the major fats to a minimum unless the meal is three hours or more pre race, gastric emptying can be your enemy. Remember that simple sugars take four times the water for a decent osmotic effect as your normal paleo diet: if you take that much water you risk gastro intestinal distress (‘sloshing’) and those sugars will pull fluids from your muscles and the extra water/sugar might actually CAUSE cramps!
Let your body’s fuel be normal, let your mindset be that of a savage on a hunt for her last meal.
Cheers.
July 6th, 2009 on 10:34 am
After the 0930, leaderboard looks like this:
W 1. Jen F 17:32
2. Erin C 20:12
3. Laura P 21:11
M 1. Jon M 17:38
2. Al M 18:31
3. Scott M 18:35
July 6th, 2009 on 10:39 am
Mini Barbara
Puppy (Golden Retriever)
3 Rounds
10 Pullups
15 Pushups
20 Situps
25 Squats
rest 3 minutes
14:20
July 6th, 2009 on 11:00 am
Mini Barbara
23:32
July 6th, 2009 on 11:07 am
Mini Barbara
For Time:
3 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes
20:19 rx’d
July 6th, 2009 on 11:08 am
3 rounds
20 ring-rows for pullups
30 bent knee pushups
40 situps
50 squats
20:36
July 6th, 2009 on 11:11 am
Jon M don’t need no luck.
July 6th, 2009 on 11:22 am
Alisha – Have fun on your tri!
I’ll co-sign to everything that has been said before…you’re already doing what works. Stick with it!
Click on my name for a link to a tri nutrition topic on the CFE board. The post by Max Wunderle has the meat.
In summary,
Normal zone in the week before the race.
3 block meal 3 hours before the race.
100-200 calories on the bike (just enough not to bonk)
PWO meal within 30 minutes
July 6th, 2009 on 11:32 am
Mini Barbara
For Time:
3 Rounds
20 Pullups (blue band)
30 Pushups (knees)
40 Situps (always the hardest part)
50 Squats
Rest 3 Minutes
22:19
July 6th, 2009 on 12:00 pm
Pack
20 Ring Rows
25 Pushups, on knees with dumbbells
30 Situps
35 Squats
20:33
July 6th, 2009 on 12:24 pm
[...] Potomac CrossFit WOD 090706 [...]
July 6th, 2009 on 12:55 pm
Nice WOD. 18:31. The 3 min rest gives false since of invincibility between 1st and 2nd sets. Last set destroyed me for the rest of the day. Got off the metro at Rosslyn and did one set of Head In Trash Can while Emptying Stomach for time. 3:00 rx. Fellow metro riders appreciated my ability to hold out.
Alisha, I am a Don’t change diet co-signer. Not for sprints. (swim seems long for sprint…Good luck)
July 6th, 2009 on 1:54 pm
22:01 as Rx’d
Back in Black b*#$*!!
Rich S. – you better lock your sht up…now that I am back, I want some real competition…
July 6th, 2009 on 2:04 pm
Mini Barbara
Pup
13:03
July 6th, 2009 on 2:25 pm
Classic pic Jonny! Classic…
July 6th, 2009 on 2:33 pm
And by competition, Scott means love….
July 6th, 2009 on 2:36 pm
I’ll be at the 5 pm WOD, mostly to make everybody else feel better.
Dips on the puke bucket.
July 6th, 2009 on 3:53 pm
Mini Barbara
20:12 Rx
July 6th, 2009 on 4:08 pm
lots and lots of real love…its been a lonely year
July 6th, 2009 on 4:11 pm
Mini Barbara “Pack”
20 Pull-ups
25 Push-ups
30 Sit-ups
35 Squats
3 mins rest between rounds
Time- 22:18
Thanks for all of the advice on race nutrition guys! I just wanted some clarification from everyone since: 1.) you guys have been doing this a lot longer then me and you know your sh*t and 2.) I’m not eating strict zone/paleo but I have cut out breads and pasta (except for the occasional cheat). So although I already figured that type of carb loading would be dumb, I just wanted to double check. So thanks again!
I’ll be sure to kick ass in Geneva and when I do, you’ll all hear about it! 
July 6th, 2009 on 4:11 pm
Alli,
My ass is on vacation, I would be very jeaolus if that was someone elses. Thanks to Jon’s clarification I can sleep comfortable tonight.
I did 3 rnds of
800 meter run
50 pull ups
When I was running I wanted get on the bar, when I was doing pull ups I wanted to run. Took me around 25 min.
Jon,
Best of luck at the games. Don’t forget to wear your lucky t-shirt.
July 6th, 2009 on 4:22 pm
Guch, could be an old pic, you haven’t been gone long.
Jon, that look definitely appears to suggest extreme support of pcf cool down sit ups. Thanks for clarifying your stance.
Headed out from ft knox into middle of no where kentucky. I hear banjos. Paddle faster.
July 6th, 2009 on 4:33 pm
CrossFit Success Story #92,135.
So Alexa and I joined Potomac CrossFit about 3 months ago. We had dated for nearly two and a half years before we started CrossFit together. This past Friday, we got engaged.
2.25 years of No CrossFit = Not Engaged
.25 years of CrossFit = Engaged
Coincidence? I think not.
Further evidence of the transformational power of CrossFit:
We spent the night at the historic Tabbard Inn in DC on Friday night – the night we got engaged. The next morning, we woke up early enough to have a Paleo breakfast of eggs, bacon, and fruit, check out of the hotel and make it over to the box for the Saturday WOD.
We have yet to really kick start our wedding planning but we are working on a reception dinner that includes meat, veggies, nuts, and some fruit. We’re also considering adding kettlebells, jump ropes, and medicine balls to our gift registry.
So to all the ladies of PCF who are looking to “take it to the next level”, you might consider inviting your significant other to the box for a few WODs.
Brian, maybe you can use this as a new marketing campaign complete with t-shirts (wedding bells and barbells?).
July 6th, 2009 on 4:42 pm
Congrats Steve!!!!
Sorry Alexa, stuck with him for the forseable future. Perhaps the second marriage will be better?
July 6th, 2009 on 5:08 pm
Congrats, Alexa and Steve! I did not start CrossFit until after Dave and I were engaged, but it did definitely help me look good in my dress!
If you’d like any wedding magazines or have questions about planning, email me at katyrin27 at gmail. If not, I won’t mention it again!
July 6th, 2009 on 5:45 pm
19:37 as Rx’d…
Scott Q- may want to tighten that weak s*&%up…maybe the Taliban made you soft?
July 6th, 2009 on 6:07 pm
Congrats Steve & Alexa!
3 Rounds
20 Pullups (10 pu/10 rr per round)
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes
19:41
July 6th, 2009 on 6:20 pm
mini barbara
24:32
July 6th, 2009 on 6:28 pm
Congrats Steve and Alexa!
July 6th, 2009 on 6:52 pm
24:45 rx’d
July 6th, 2009 on 7:04 pm
[...] PCF WOD 090607 Mini-”Barbara” 3 Rounds 20 Pullups 30 Pushups 40 Situps 50 Squats Time: 19:24 [...]
July 6th, 2009 on 7:11 pm
2230 pack w mostly ring rows
July 6th, 2009 on 7:32 pm
19:21 and one of the closest I have been to pukie/passing out…good times.
July 6th, 2009 on 7:54 pm
22:53
15 pullups/5 ring rows in the 1st round, 10 pullups/10 ring rows in the 2nd round, and 7 pullups/13 ring rows in the 3rd.
July 6th, 2009 on 8:08 pm
21:07, rx’d
July 6th, 2009 on 8:18 pm
Err … 23:07. I think I remembered incorrectly. I should remember to write this stuff down …
July 6th, 2009 on 8:26 pm
20:52 as Rx’d. Rough day but good day…the finger held up for most of the first round but then it was a four finger pull-up for my right hand for the rest of the WOD. Hammy felt great though so I think I’m just about there….now about this damn finger!
July 6th, 2009 on 8:26 pm
22:35 rx’ed, definitely felt this one and felt what the coaches have been saying all along that as you get better, it seems to feel harder….
July 6th, 2009 on 8:27 pm
21:58 Pack
20,25,30,35
July 6th, 2009 on 8:36 pm
19:47 as rx’d
Congrats Steve and Alexa!!
July 6th, 2009 on 8:37 pm
I don’t know how I got through the regular version…
“Mini” Barbara
22:03 as rx’d CTB
It is nice to know that I can beat Rich S. on some days… I thought since he and Ryan P. did CTBs they’d be in fashion or something. I was wrong… and stubborn.
I think Jon’s facial expression of “what the fu..” perfectly captures the feeling I had after this WOD, as in “what the fu.. I almost puked”.
July 6th, 2009 on 8:37 pm
And congrats to Steve and Alexa!
July 6th, 2009 on 9:17 pm
Pack – 17.35
Steve,
What’s your read on trying to meet your future fiance AT the box? Any thoughts? Congrats to you and Alexa!
July 6th, 2009 on 9:22 pm
Congrats to Steve and Alexa!
First WOD with a class in a very long time, I need to do this more often. Thanks to Jay and Sally for pushing me through this.
19:24 Rx’d
Barbara is by far my most feared WOD.
July 6th, 2009 on 9:36 pm
17:28 as RX’ed
Great job Chad. Your performance destroyed mine.
Well done.
Steve, congrats n the engagement and good luck planning. Just got done planning ours and it went really well. Holler if you have any questions…
July 6th, 2009 on 9:38 pm
12:40 with anchored situps
Worked out at Crossfit Invictus while in San Diego. Great set up and coaches. I received several thanks from people there for staying to encourage them on through the workout. Not sure that they’re accustomed to the added encouragement, so it’s a credit to our PCF athletes that this is a normal occurrence.
July 6th, 2009 on 9:52 pm
17:36 RXd.
The actual time is less important then that it was 2 seconds faster than Jon.
I hate sit-ups. Seriously.
July 6th, 2009 on 9:55 pm
3 rounds
subbed 40 pound barbell power clean for pull ups–elbow is still jacked.
30 push ups
40 sit ups
50 squats
22:23
July 6th, 2009 on 10:02 pm
20:16 as Rx’d
CTB first 2 rounds.
July 6th, 2009 on 10:11 pm
27:10 Rx’d
July 6th, 2009 on 10:12 pm
19:29 rx’d reps with ring rows.
I’ve learned not to underestimate Barbara. The need for the orange bucket finally left two hours after the WOD.
July 6th, 2009 on 10:19 pm
20:05 rx’d
July 6th, 2009 on 10:29 pm
22:08
Pack
Subs: Ring Rows for PU’s, Box Step Ups for Sit Ups
July 6th, 2009 on 10:35 pm
21:35 RX’d.
Very close to puking on the third round of sit ups.
July 6th, 2009 on 10:40 pm
nice work Aaron..I had to retreat to the middle of texas today because I was so ashamed. I will be back in force next week.
Steve and Alexa – congrats on the engagement
Scott – welcome back bud, looking forward to the epic battles
Mike H – tighten your shit up..i still remember how the bunk bed room smelt…just saying
July 6th, 2009 on 10:49 pm
14:53 as rx’d
July 7th, 2009 on 12:22 am
24:29 with knee push ups.
July 7th, 2009 on 12:39 am
(x3) 20 ring-row pull ups, 30 knee push-ups, 40 sit-ups, 50 squats = 20:38
July 7th, 2009 on 7:14 am
20:07 with Ring Rows subbed for Pull-ups
20 Ring Rows//30 Pushups//40 Situps//50 Squats
July 7th, 2009 on 8:58 am
congratulations steve and alexa!
July 7th, 2009 on 10:17 am
25:35
ring rows for pull ups
20 ring row / 30 pushup /40 situp / 50 squat
July 7th, 2009 on 10:50 am
22:06
Ring rows throughout
First round Rx’d reps; 1/2 of push-ups on knees. Rounds 2 and 3 I did 10 reps fewer than Rx’d per event; 1/2, then 1/4 of push-ups on knees.
July 7th, 2009 on 11:40 am
20:48
Ring Rows and LOTS of knee pushups.
July 7th, 2009 on 11:54 am
Foundations Class
Mini-Cindy
4 Rounds 10 pushups
Still recovering from a sinus infection, so I think the next time I do this, it will be an epic improvement.