Monday 090831
For time:
15 Dips
15 Chest to Overhead, 115/95 lbs
12 Dips
12 Chest to Overhead, 115/95 lbs
9 Dips
9 Chest to Overhead, 115/95 lbs
6 Dips
6 Chest to Overhead, 115/95 lbs
3 Dips
3 Chest to Overhead, 115/95 lbs
86 comments for this entry:
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Photos
August 30th, 2009 on 8:40 pm
So not ring dips??
Also, click on my name for a link to the stud pull-up bar that you can install in your house. It’s heavy duty and it’s what Coach Glassman recommends for a home pull-up bar. I ordered one, never installed it and now I need the money. So if anyone wants to by mine off me that’d be AWESOME.
Minus the shipping it cost $140, so that’s what I’m looking for. Thanks!
Cool kids at 9:30 am tommorow…
August 30th, 2009 on 10:12 pm
Could someone explain “chest to overhead”
Thanks!
August 30th, 2009 on 10:47 pm
Beth – means press, push press or push jerk, whichever is faster for you.
August 31st, 2009 on 5:42 am
Nice to be back, looking forward to being back in the gym
August 31st, 2009 on 6:56 am
CFE — C2:3000m (1500m @ 85%/ 1 min rest/ 1500m @ 95%)
13:47 min
August 31st, 2009 on 7:44 am
9:46 halfway rx’d
did the first 24 reps with 115 then dropped to 95
Soooo sore from Cindy
August 31st, 2009 on 7:49 am
Curtis and 9:30 group–gotta go back to work today.
I’ll miss working out with you guys.
Save a memorial space in front of the fan for me.
August 31st, 2009 on 8:05 am
Dear Coaches/PCFers,
I left my CSA box in the fridge on Saturday and I came to pick it up Sunday and it was gone. Just wondering if someone grabbed it or threw it out? It’s my fault, I left it. BUT the consequences are me sending Guch’s “people” after you.
Thanks!
August 31st, 2009 on 8:34 am
6:02 rx’d
August 31st, 2009 on 8:47 am
Am I imagining it or wasn’t there originally a mile in front of this WOD? Not that I am complaining but I have been mentally preparing myself for it (i.e. skipped the 630 am WOD so I could sleep as I didn’t want to do it yet).
After I saw Ryan “Usain Bolt” Powell do it in 6:02, I realized there must no longer have been a run.
August 31st, 2009 on 8:55 am
10:18
Scaled to 95# then went to 75# mid way through.
Started with a red band for dips, then switched to blue.
August 31st, 2009 on 9:16 am
Rich- I saw it too, it is not your imagination…
August 31st, 2009 on 9:20 am
11:59 – 75 lbs with push jerks and skinny black band for dips.
August 31st, 2009 on 9:46 am
Rich-
I am totally with you, I was up at 0600 and ready to go the 0630, but was dreading the mile and figured I would get an extra hour of sleep and go this evening.
August 31st, 2009 on 9:59 am
Congrats Tess on the CFE Cert! Making the front page on crossfitendurance dot com once in one week just wasn’t enough was it?
August 31st, 2009 on 10:13 am
12:12 men’s RX (115#)
This was definitely a challenge. My form was not pretty.
August 31st, 2009 on 10:43 am
Thank goodness the 1 mile run part was only a dream…..
August 31st, 2009 on 11:12 am
Speaking of endurance….PCF Athlete Kate Kohler finished the Transrockies Run, 113 miles in 31 hours.
http://transrockies.com/transrockiesrun/news/?p=281
August 31st, 2009 on 11:29 am
Any thoughts on subs for dips if rings, bars, etc. aren’t available?
August 31st, 2009 on 11:36 am
Brian, did you have any doubt? She was my client… of course she’d finish!!! :O)
August 31st, 2009 on 11:36 am
Dave – two chairs always works
August 31st, 2009 on 11:39 am
Dizzle- You could use the seat of a chair, or even two chairs (one for each arm)
August 31st, 2009 on 11:42 am
Today in the fridge:
* Poached lemon chicken w/ sauteéd greens (Paleo)
* Ham or turkey & Swiss frittatas w/ side of salsa
* Sides of fresh cantaloupe
* Grass-fed beef sticks
August 31st, 2009 on 11:56 am
11:12 as Rx’d
Ring dips were very humbling.
August 31st, 2009 on 12:07 pm
Today is the last day to register online for the Arlington 9-11 5K, this Sat, 6pm. It is a really fun race – flat and fast, and you don’t have to get up early! and there’s beer/food afterwards. Come support your local men in uniform, and watch the firemen kick some cop butt! =)
August 31st, 2009 on 12:45 pm
Okay, you knew it was coming Curtis…
This was a much easier workout for the men than for the women. Standard WODs when the women’s weight is 95 lbs is 135 lbs for men, not 115 lbs (as in “Grace”). Usually around 2/3 the weight of the men’s.
Also, I WAS LOOKING FORWARD TO THAT DAMN MILE. It was the only way I’d have any kind of advantage in this WOD. Very said when I found out it had been removed.
All that said, it was my first time doing so many real ring dips and such a heavy weight for so many reps. Thank you 9:30 am athletes and Curtis for waiting around while I finished this exruciating WOD.
19:31 Rx’d
August 31st, 2009 on 12:47 pm
Also forgot to mention that I had a lot of trouble controlling the weight on the way back down from my push-jerks. So, for at least half the WOD I was dropping after every rep and cleaning the bar back up. This gave me about 15 to 20 cleans on top of everything else – not ideal if you can avoid it.
August 31st, 2009 on 1:43 pm
Alison-I saw your post and literally ran out to the box (ok, ran to my car) so i could have something paleo for lunch (just got back from a work trip and no food in the fridge), I got to the box and the food’s not there yet.
August 31st, 2009 on 2:11 pm
Emma, if you think that’s unfair, yesterday’s WOD had the SAME weight for men and women.
August 31st, 2009 on 2:56 pm
95 lbs
8:49
August 31st, 2009 on 3:46 pm
Great article about barefoot running in the NY Times. Link in name
August 31st, 2009 on 3:53 pm
Want to welcome aboard Emma as one of our coaches. Thanks for working with us Emma, we appreciate your enthusiasm and dedication to Crossfit. Now get to work!
August 31st, 2009 on 3:54 pm
For those of us with “make-up Cindy arms”, from yesterday, what do you guys/gals recommend for today’s WOD?
Is it better to scale down the weight more than usual? Or the #reps? Or take a rest day?
August 31st, 2009 on 4:06 pm
We now have nick names for both Kyle L and Vegas Mike.
They shall be called Minime and Bear Yogi respectively.
Your welcome Spider Monkey.
August 31st, 2009 on 4:32 pm
9:09 scaled way down to accommodate that fact that I’ve done two WODs in two weeks.
I am glad to start off the month with a whole new routine in place and not too much travel on the horizon.
August 31st, 2009 on 4:33 pm
Oh, and way to go Emma on joining to coaching staff!!
August 31st, 2009 on 5:13 pm
umm Guch..do you mean Yogi Bear for Vegas Mike? …(silly foreigner)
Maybe your nickname should be “boo boo”. Can i offer you a picnic basket?
http://i103.photobucket.com/albums/m136/freaknm3/YOGI—BOOBOO.jpg
August 31st, 2009 on 5:17 pm
5:20 Rx’d
August 31st, 2009 on 5:20 pm
Thanks Guchy-guchy-goo.
August 31st, 2009 on 5:44 pm
Rich S.
I’m saving the name booboo for the first male who crap on himself during a WOD.
August 31st, 2009 on 6:24 pm
12:15
red band for ring dips
65#
shoulders are not happy
August 31st, 2009 on 6:35 pm
no comment
http://www.youtube.com/watch?v=4S3C4AC908w
August 31st, 2009 on 6:46 pm
6:40 push jerk 60# and red band for pullups.
August 31st, 2009 on 6:49 pm
Red band for ring dips I mean
August 31st, 2009 on 7:15 pm
7:29 Rx Weight & blue band for most of the rings.
**Getting better at ring dips; did a few w/o band, then switched to save my shoulders.
August 31st, 2009 on 7:21 pm
10:27 I think…or 10:49? I know it was 10 something.
scaled up to 135 lbs for Push Jerk. Pulled muscle in right leg during work out. Not bad but that hindered me a little bit. Ring dips were tough and by the end I was doing them one at a time. Still feeling it from Cindy on Saturday.
August 31st, 2009 on 7:29 pm
10:19 Rx’d (need to work on form though)
August 31st, 2009 on 7:39 pm
6:12 as rx’d… um muscle-up at end..dumb idea..shoulder aching
August 31st, 2009 on 7:39 pm
8:45 Rx’d
August 31st, 2009 on 7:43 pm
Jen R- Just checking to see how long you have been a Shakeweight user and how durable the product is? Rich S gets lonely sometimes and he is evaluating a companion purchase.
August 31st, 2009 on 8:01 pm
11:18 w/ 95 lbs and full ring dips
Thanks Rich for the push on the last set.
August 31st, 2009 on 8:23 pm
6:29 @ 135
tougher than it looked
August 31st, 2009 on 8:28 pm
12:38 @ 75lbs and blue band ring dips
Mike H – Haven’t made the purchase yet but I would be interested in hearing Rich’s opinion, although I don’t think we’ll be using it the same way.
August 31st, 2009 on 8:28 pm
7:46 at 95 or 105 lbs and questionable dips on deck furniture.
Not sure on the bar weight due to it being an odd bar.
Finisher: 18 holes of golf.
August 31st, 2009 on 8:31 pm
10:05 @ 125#!
August 31st, 2009 on 8:34 pm
17:xx
95lbs Push Jerk
Started regular ring dips then moved to the thin band (9). TOUGH.
Thanks Tes!
August 31st, 2009 on 8:35 pm
12:50; 95# and thin black band for RD
August 31st, 2009 on 8:35 pm
about 10:30 w 105# and mostly blue band dips
August 31st, 2009 on 8:36 pm
Thanks for the welcome, that was brutal! 6:57 Rxed
August 31st, 2009 on 8:39 pm
between 9:30 and 10:00- cannot remember because I was more worried that I could not feel my arms. (I still can’t two hours later)
55# and blue band for ring dips
August 31st, 2009 on 8:58 pm
6:49 as rx’d
Scott Q. where are you?
August 31st, 2009 on 9:02 pm
105lbs & Blue Band Dips.
9:04
August 31st, 2009 on 9:07 pm
Had to miss this one for work which sucks because it looks like fun. Also, since Jared and Ryan said my Gravatar looks like a preppy white boy, which I am but whatever, I changed it – thanks for taking a picture where I’m not sneezing or dropping something, Melanie! So, gravatar test.
August 31st, 2009 on 9:08 pm
10:29
65# push jerks (75# for 1st round)
red band ring dips
August 31st, 2009 on 9:15 pm
8:15 – did first 15 push press/split jerk at 115#, then scaled back to 95# – ring dips were fine.
August 31st, 2009 on 9:16 pm
9:59 subbed green band dips
August 31st, 2009 on 9:19 pm
9:23, 135# (my arms weren’t completely locked out on two of the jerks)
August 31st, 2009 on 9:23 pm
12:50 with 95# and two small black bands
August 31st, 2009 on 9:24 pm
8:33 65lb bar/red band dips
August 31st, 2009 on 9:25 pm
9:40 RX’d.
Great WOD.
August 31st, 2009 on 9:28 pm
8:20 with 75 lbs and box dips. Pretty disproportionate strength…after the first round I was failing on the ring dips so I switched to box dips. I guess I know what my weakness is now!!
August 31st, 2009 on 9:30 pm
6:22 – 55# with blue band ring dips – should have done more weight but still reeling from Cindy yesterday
.
August 31st, 2009 on 9:35 pm
13:36. First round at 115# and the rest at 105#.
Alison, I devoured the poached chicken meal and a side of cantaloupe in record time post-WOD. Also bought some stuff for work tomorrow. Phenomenal stuff.
August 31st, 2009 on 9:39 pm
95lb
box dips
9:44
August 31st, 2009 on 9:53 pm
9:18
55#
Started by trying green band dips but it was way too much help. Didn’t want to switch out bands, so did box dips starting on the round of 12.
This actually helped stretch out my shoulders some from Cindy the other day.
Thanks, Jon, for the press/push press/push jerk work beforehand.
August 31st, 2009 on 9:56 pm
8:30 @135
Had to repeat a few of the ring dips and one of the push jerks for full ROM. Need to work on my ring dip kip. Wow, I never thought I’d be saying that.
August 31st, 2009 on 10:35 pm
9:36 rx’d
August 31st, 2009 on 10:58 pm
8:36 with 55# and blue band ring dips. Went light on weight, due to “Cindy arms” from yesterday.
Finished with a mile run & 2 sets of stairs at the track, on my way home.
August 31st, 2009 on 10:59 pm
10:52 as rx’d
Need to cut down on rest between sets. Also need to stop drinking milk within an hour of the WOD…
August 31st, 2009 on 11:09 pm
9:06
55# push presses
band ring dips
September 1st, 2009 on 6:10 am
7:46
55# and 2 thin black bands for ring dips
September 1st, 2009 on 7:05 am
Jen R- I am not so sure Rich would be using the Shakeweight differently.
September 1st, 2009 on 8:29 am
9:58 115# and red band for dips after the first set. This was heavy, thanks to Sven and everyone else for the encouragement.
September 1st, 2009 on 9:59 am
11:10, 155# press and started with 20# dumbell on ring dips, which only lasted about 1 1/2 rounds. Questionable ROM on some ring dips
September 1st, 2009 on 10:45 am
8:19
Ring dips with blue band. Need to move to a thinner band.
Push Jerk – 115# first five reps, 105# next 10 reps. 95# for remaining reps. Really poor form when going for time.
September 1st, 2009 on 11:51 am
13:09 rx’d +5 or 120 lbs. Had to redo about 6 of the CTO because couldn’t get full ROM. Felt good on the ring dips though.