But what about the part where you shove the shovel into the dirt/manure/etc that you are shoveling?? Maybe the guys on the construction site next door would let us shovel for real…
Not sure of my time (19:something ish Rx’d). I think i finished about 30 seconds behind Bill- My speedy orange shorts and color coordination did not help with my time on the 800m runs.
Brian W- What is the possibility of another POSE running seminar?
Green band!?! I haven’t used the green band in months! That was depressing, especially after a strong showing on the 75 pull up WOD. I guess I don’t have the diet nailed down. Brian, I loved the new bars though! Thanks.
Virtual Shoveling? I can honestly say I prefer actually shoveling. That was the hardest thing I have done in awhile. Completed as Rx’d but not happy with my 26:XX time.
I checked out this site before I joined and I wondered what type of music would be playing during the workouts. I had no idea what I was getting into.
FYI, Clarendon Day is this Saturday 11:00am-7:00pm. Live music on two stages, lots of food & numerous booths selling stuff you don’t need. Lots of fun and lots of people.
A number of streets will be closed and parking will be tight.
Jon, I think height will def be an advantage here. 20 inches is what, waist-high for you? Taller guys only have to lift the shovel up to about knee-height.
Jon, its not bad once you get into rhythm. I switched hands every 10 or 20 (I counted 60-40-20) and kept my straight arm as close to the plate as possible.
DF Pete, I love the shout out to yourself. I will make sure I am out of town at the end of November. Congrats!
I have never virtually shoveled. I have, however, actually shoveled and my back already hurts in anticipation. I didn’t plan on doing this today, so we’ll see.
I’ve actually done this before at Crossfit Quantico when I was on Active Duty back in the day. This can get brutal at the high reps on your mid-lower back region. It is much easier to keep your hand closer to the weight, like Sally said, and to use your legs as leverage.
I still question the sanity about getting up for a 5:30 am class but…. I’m glad this one is over with.
I almost like shoveling real snow more. I counted 60/40/20 and changed sides every 15 or so. I expected my lower back to be really sore but so far so good.
Small black band/blue band pull-ups
35# for the shovel
22:00
Kassi – It probably will, I’ve been to the 5pm and it has rocked every time, but there’s always that chance. (you could be abducted by aliens and not make it back until 6pm class)
Have you guys seen CrossFit Seattle’s Athletic Skill Levels? The CrossFit Boston athletes seem to refer to it often. I’ve never heard anyone mention it at PCF. It looks like a pretty good way to identify your weaknesses. Some of the Level IV requirements seem VERY challenging!
Click on my name for an overview and then click “POSTER of Skill Levels” for the details.
Don’t question the awesomeness that is PCF 5 PM WOD . Its always awesome because on Friday it ALWAYS ends up to be a 2 part WOD that continues at 6 PM with heavy lifting, AMRAP, Belgium twists.
19:26 Rx’d. Awful time on the shoveling…form sucked and I payed for it. Oh and I had a nice wipeout from the bar onto the big box below. My lower back ate it nicely! The shower stung like nobody’s business!
JKett, yes the new townhome has his/her sinks in the master bath with a huge jacuzzi/tub. I’m having a garbage disposal installed in the tub just to take care of any hair buildup when the usual draino just won’t work!
If anyone is interested in the WINTER CSA let me know – we still need to fill more slots in order to continue to have PCF as a drop-off site and the farm just opened it up for new members. Email me for the details and ask current CSA members for feedback on the quality of food. It’s a good one if you like greens (collard, salad, lettuce, etc.). The price is $572 for 20 weeks of deliveries.
OOPS!!
Something has been bothering me about my time tonight and now that bloodflow has returned to my brain, I figured it out: I miscounted my reps on virtual shoveling and basically did half the reps in each set. To the 7pm crew I say, “sorry”
Consider my time invalid.
By any other name: On a random note, my friends call me “E” and I welcome PCFers to do the same.
last 800 did suck…bad. but I’m a slow poke at running anyway.
By the way…whoever Spider Monkey is…I like the nickname My boyfriend calls me that when I get really angry…LOL. She only comes out on special occasions!
Green band for most of the pullups, with some negatives when I got really tired.
15# plate on the 35# bar for the virtual shoveling.
This one was ugly, folks.
In other news, the paleo challenge continues to rock! I am now down 8 pounds and don’t really think you can call it a diet when I can eat paleo coconut shrimp dipped in homemade coconut oil mayonnaise (Mark’s Daily Apple has the recipe), 12 oz. filet mignon, bacon, sauteed spinach with lots of olive oil, berries, nuts, and other delicious things. Love it, and the results! Still don’t feel quite as strong during the WODs yet, but my energy overall is really good.
That was terrible. My grip gave out in the first set of shovelling to the point I couldn’t do my planned work songs as I had to focus on not dying while doing sets of 5 shovels.
My brain totally shut down sometime during the first round from acute jetlag, so the pullups were probably +/-1 rep on some rounds. So not quite rx’d, but maybe it balanced out.
This was worse than expected. Not only do I suck at runs (wow, like we didn’t know that), I’ve been experiencing some back pain that flares up every now and then. This was one of those times. Wasn’t really gassed so much as I had to keep breaking the shoveling because of my back. And that last run literally must have taken me 5 or 6 minutes because I had to keep stopping not from exhaustion but to stretch to alleviate the stabbing feeling in my left back. Lame.
September 20th, 2009 on 3:04 pm
Virtual Shoveling – Straight leading arm, trailing arm pushing, head and chest up, back arched; hips, legs, trunk carrying the brunt of the load.
1 rep is equal to two touches of the plate on the ground on either side of a 20 inch box.
September 20th, 2009 on 8:07 pm
We do the 30-20-10 pullups non stop??
September 20th, 2009 on 8:15 pm
Virtual shovelling rules. This will take me 90 minutes though
September 20th, 2009 on 8:17 pm
I’m going to need a visual demo on the virtual shoveling.
September 20th, 2009 on 8:35 pm
Ana… I’m thinking it is 30 of each, 20 of each, then 10 of each.
This looks like fun!
September 20th, 2009 on 8:44 pm
But what about the part where you shove the shovel into the dirt/manure/etc that you are shoveling?? Maybe the guys on the construction site next door would let us shovel for real…
September 20th, 2009 on 10:37 pm
Ahhhhhh…LOL!!!
Thanks, Melanie!
September 21st, 2009 on 12:05 am
Announcing:
Post-Fight Gone Bad BBQ, Saturday, 2pm-ish, at Quincy Park, across from the W&L High School Track (short walk from VA SQ metro).
It’ll be pot luck style – members, please bring drinks or a food item to share. Also, bring camp chairs, if you have them.
We’ll be celebrating Sally’s birthday!!!!
September 21st, 2009 on 7:24 am
Not sure of my time (19:something ish Rx’d). I think i finished about 30 seconds behind Bill- My speedy orange shorts and color coordination did not help with my time on the 800m runs.
Brian W- What is the possibility of another POSE running seminar?
September 21st, 2009 on 8:30 am
19:09 Rx’d. I now hate virtual shoveling almost as much as I hate burpees.
September 21st, 2009 on 8:39 am
17:47 as Rx’d
I went to my first morning WOD this morning. Kudos to everyone who does this on a regular basis!
Brian, I loved your music choices!
September 21st, 2009 on 8:41 am
I wish I could agree with Sally. I now have Hollaback Girl in my head and a strange craving for bananas.
September 21st, 2009 on 8:42 am
18:10 scaled to 25# on shoveling.
Subbed sit-ups for the pull-ups due to elbow (45 GHD and 15 abmat)
September 21st, 2009 on 8:45 am
23:59. 15# plate and used blue and green bands.
Green band!?! I haven’t used the green band in months! That was depressing, especially after a strong showing on the 75 pull up WOD. I guess I don’t have the diet nailed down. Brian, I loved the new bars though! Thanks.
September 21st, 2009 on 8:57 am
24:51
Thin red/black pull ups, 15# plate
Hated the 800′s more than shoveling
September 21st, 2009 on 9:24 am
Virtual Shoveling? I can honestly say I prefer actually shoveling. That was the hardest thing I have done in awhile. Completed as Rx’d but not happy with my 26:XX time.
I checked out this site before I joined and I wondered what type of music would be playing during the workouts. I had no idea what I was getting into.
September 21st, 2009 on 9:45 am
FYI, Clarendon Day is this Saturday 11:00am-7:00pm. Live music on two stages, lots of food & numerous booths selling stuff you don’t need. Lots of fun and lots of people.
A number of streets will be closed and parking will be tight.
September 21st, 2009 on 10:10 am
Rick, thanks for the heads up. I may metro in for FGB just to make sure I have a spot. Or get there BF early!
September 21st, 2009 on 10:10 am
So is the virtual shoveling hard? Am I going to be able to make up enough ground on Aaron to catch up on my abysmal 800 meter runs?
September 21st, 2009 on 10:29 am
Jon, I think height will def be an advantage here. 20 inches is what, waist-high for you? Taller guys only have to lift the shovel up to about knee-height.
September 21st, 2009 on 10:38 am
FYI, I got my TOWNHOME!!!!
When good things happen to me, it makes it much easier to tolerate the rest of you second rate people.
So…yeah for DF Pete!!!
Party at my new crib (don’t worry Vaughn, it will be with full Cadet-3 access) end of November!
September 21st, 2009 on 10:41 am
Yo mama so fat, her blood type is Rocky Road!
September 21st, 2009 on 10:46 am
Jon, its not bad once you get into rhythm. I switched hands every 10 or 20 (I counted 60-40-20) and kept my straight arm as close to the plate as possible.
DF Pete, I love the shout out to yourself. I will make sure I am out of town at the end of November. Congrats!
September 21st, 2009 on 11:04 am
I have never virtually shoveled. I have, however, actually shoveled and my back already hurts in anticipation. I didn’t plan on doing this today, so we’ll see.
September 21st, 2009 on 11:05 am
How quickly an innocent question is turned into a “Jon is short” joke. Sigh.
September 21st, 2009 on 11:17 am
I’ve actually done this before at Crossfit Quantico when I was on Active Duty back in the day. This can get brutal at the high reps on your mid-lower back region. It is much easier to keep your hand closer to the weight, like Sally said, and to use your legs as leverage.
This will make the second 800m interesting
September 21st, 2009 on 11:19 am
DF Pete,
Congrats on the townhome and we must break it in properly. ANNNDDD…..
Yo momma like castlebury stew: servings are family size!
September 21st, 2009 on 11:39 am
This was brutal! Rx’d weight, but definitely not Rx’d pullups (used bands and anyother means to get my chin over the bar)
27:56
9:30 class rocks!
September 21st, 2009 on 12:02 pm
DF Pete, I will ensure to make the proper preparations…
September 21st, 2009 on 12:15 pm
5 pm class rocks!!!
September 21st, 2009 on 1:03 pm
http://www.youtube.com/watch?v=YgbtoS4-6hQ
Here is an actual WOD incorporating pushups with these…probably going to be a lot tougher with the running involved, and pullups..damn
September 21st, 2009 on 1:14 pm
I still question the sanity about getting up for a 5:30 am class but…. I’m glad this one is over with.
I almost like shoveling real snow more. I counted 60/40/20 and changed sides every 15 or so. I expected my lower back to be really sore but so far so good.
Small black band/blue band pull-ups
35# for the shovel
22:00
September 21st, 2009 on 1:21 pm
Jason – you can’t say your 5pm class rocks until after the class!!! What if by some weird cosmic thing the 5pm class does not rock today?
September 21st, 2009 on 1:47 pm
Laura B- it will rock. Because I will be there. It’s a given.
September 21st, 2009 on 1:54 pm
Kassi – It probably will, I’ve been to the 5pm and it has rocked every time, but there’s always that chance. (you could be abducted by aliens and not make it back until 6pm class)
September 21st, 2009 on 1:55 pm
Have you guys seen CrossFit Seattle’s Athletic Skill Levels? The CrossFit Boston athletes seem to refer to it often. I’ve never heard anyone mention it at PCF. It looks like a pretty good way to identify your weaknesses. Some of the Level IV requirements seem VERY challenging!
Click on my name for an overview and then click “POSTER of Skill Levels” for the details.
September 21st, 2009 on 2:33 pm
Laura B,
Don’t question the awesomeness that is PCF 5 PM WOD
. Its always awesome because on Friday it ALWAYS ends up to be a 2 part WOD that continues at 6 PM with heavy lifting, AMRAP, Belgium twists.
September 21st, 2009 on 2:33 pm
Chris, thanks for the link to the “Poster of Skill Levels”. Makes me realize I have a long way to go.
September 21st, 2009 on 2:49 pm
I keep the Skill level sheet pinned to my cubicle wall at work … I know very few people who are 3-4 on everything.
September 21st, 2009 on 2:53 pm
Laura B., be careful or Jason will send the Spider Monkey after you.
September 21st, 2009 on 2:58 pm
DF Pete,
Congrats on the new townhome! Are you and Guch sharing the new pad, and Does it come with “his” and “hers” towels in the bathroom??
September 21st, 2009 on 3:25 pm
22:11 Rx’d
September 21st, 2009 on 3:30 pm
Laura B,
And he is all hocked up on mountain dew too
September 21st, 2009 on 3:30 pm
Not the Spider monkey!!! OK, OK, 5pm is wicked awesome!
September 21st, 2009 on 3:54 pm
22:33 red/orange combo band for pull-ups and 15 # shovel
September 21st, 2009 on 6:15 pm
15:41 3 min on bike for run, 15# with 35 bar
September 21st, 2009 on 6:37 pm
20:08 Rx’d
September 21st, 2009 on 6:48 pm
19:47 rx
September 21st, 2009 on 7:06 pm
25:00 15 lb plate for shovel…green band pull ups.
I look forward to the day I can rx a WOD! And I was so in my own zone today that I don’t remember one song that played during the workout!!!
September 21st, 2009 on 7:28 pm
Way to go Jenn! You were definitely focused tonight.
23:51 Rx’d.
September 21st, 2009 on 7:49 pm
23:12
red band for some, thin black band for most pull ups
15# plate
September 21st, 2009 on 8:00 pm
19:26 Rx’d. Awful time on the shoveling…form sucked and I payed for it. Oh and I had a nice wipeout from the bar onto the big box below. My lower back ate it nicely! The shower stung like nobody’s business!
JKett, yes the new townhome has his/her sinks in the master bath with a huge jacuzzi/tub. I’m having a garbage disposal installed in the tub just to take care of any hair buildup when the usual draino just won’t work!
September 21st, 2009 on 8:01 pm
Hello All!
If anyone is interested in the WINTER CSA let me know – we still need to fill more slots in order to continue to have PCF as a drop-off site and the farm just opened it up for new members. Email me for the details and ask current CSA members for feedback on the quality of food. It’s a good one if you like greens (collard, salad, lettuce, etc.). The price is $572 for 20 weeks of deliveries.
drea@potomaccrossfit.com
September 21st, 2009 on 8:11 pm
19:45, 25# rx’d wt, thin black/orange bands for pull-ups
holy smokes, my lower back!
but fun wod, nonetheless!
September 21st, 2009 on 8:11 pm
17:47 RX’d
September 21st, 2009 on 8:12 pm
19:50 rxd Form sucked and i suffered i suffered bad
September 21st, 2009 on 8:14 pm
16:27 RX’d the last 800 meters was absolutely brutal…dry heaving..even ask DF Pete when he passed me
September 21st, 2009 on 8:18 pm
16:49 with about 5 strict pull-ups and the rest negatives. One day, some day, I won’t have to b*tch about pull-ups in a WOD. Sigh.
September 21st, 2009 on 8:25 pm
16:45 Rxd
Last 800 sucked.
September 21st, 2009 on 8:25 pm
16:30 as RX’d
Virtual Shoveling is NOT cool…
September 21st, 2009 on 8:27 pm
2 things –
OOPS!!
Something has been bothering me about my time tonight and now that bloodflow has returned to my brain, I figured it out: I miscounted my reps on virtual shoveling and basically did half the reps in each set. To the 7pm crew I say, “sorry”
Consider my time invalid.
By any other name: On a random note, my friends call me “E” and I welcome PCFers to do the same.
E.
September 21st, 2009 on 8:27 pm
And Spider Monkey is back after a rough weekend (thanks to Ken doll, Paul, and Zack – fun times).
21:18 (w/ 35# for virtual shoveling)
Still rehabbing my back, so I wussed out on the shoveling. Perhaps my back will thank me later.
September 21st, 2009 on 8:30 pm
18:11 as rx’d
September 21st, 2009 on 8:33 pm
last 800 did suck…bad. but I’m a slow poke at running anyway.
By the way…whoever Spider Monkey is…I like the nickname
My boyfriend calls me that when I get really angry…LOL. She only comes out on special occasions!
September 21st, 2009 on 8:46 pm
24:50 rx’d. Safe bet that my back isn’t gonna be right for a few days.
September 21st, 2009 on 8:54 pm
22:18 as Rx’d
Next time I’m doing virtual running.
September 21st, 2009 on 9:06 pm
19:57 as rx’d
September 21st, 2009 on 9:09 pm
20:57. Blue band. still.
first 800 – 3;16.
Last 800 – somewhere over 5:00
September 21st, 2009 on 9:11 pm
21:XX @ 35lbs. Grip strength totally gave out on pullups, what an ass kicker!
September 21st, 2009 on 9:12 pm
27:42
Green band for most of the pullups, with some negatives when I got really tired.
15# plate on the 35# bar for the virtual shoveling.
This one was ugly, folks.
In other news, the paleo challenge continues to rock! I am now down 8 pounds and don’t really think you can call it a diet when I can eat paleo coconut shrimp dipped in homemade coconut oil mayonnaise (Mark’s Daily Apple has the recipe), 12 oz. filet mignon, bacon, sauteed spinach with lots of olive oil, berries, nuts, and other delicious things. Love it, and the results! Still don’t feel quite as strong during the WODs yet, but my energy overall is really good.
September 21st, 2009 on 9:18 pm
That was terrible. My grip gave out in the first set of shovelling to the point I couldn’t do my planned work songs as I had to focus on not dying while doing sets of 5 shovels.
24:59 and not even close to RX’d
Runs were the only positive thing.
September 21st, 2009 on 9:39 pm
[...] WOD 090921 For Time: Run 800m 30-20-10 Pullups Virtual Shoveling, 45/25 lbs Run 800 Post time to comments. [...]
September 21st, 2009 on 9:43 pm
21:36 (RXd weight, blue/thin black band pullups).
My grip was already sore from yesterday’s Farmer’s Carry, and now, I can hardly type this.
Thanks, Aaron, for not letting me wuss out on the weight. And, thanks Leala? for pushing me at the end of that second 800.
September 21st, 2009 on 9:47 pm
Cannot remember exact time but I know it was between 23 and 24 minutes – lets call it 23:45.
My first WOD – scaled back to 25lb plate and used one red and one black band on most of the pull ups.
Good fun!
September 21st, 2009 on 9:48 pm
17:41 (I think …)
My brain totally shut down sometime during the first round from acute jetlag, so the pullups were probably +/-1 rep on some rounds. So not quite rx’d, but maybe it balanced out.
September 21st, 2009 on 9:58 pm
21:34 with mostly blue band pullups and 45lbs weight for the shoveling. The last 800m seemed like 800 miles!
September 21st, 2009 on 10:41 pm
CFE
10X250m with 90 secs rest between sets
24:44
Killer.
September 21st, 2009 on 10:59 pm
21:45 (Rx’d weight – 25# – blue band pullups)
Went with the deadlift-like strategy on the shoveling – back feels ok for now – fingers crossed
September 21st, 2009 on 11:30 pm
15:58 as rx’d
September 22nd, 2009 on 12:20 am
26:15 w/ blue band
September 22nd, 2009 on 8:00 am
21:19 rx’ed thanks Vegas Mike for pushing me on the 2nd run!
September 22nd, 2009 on 8:28 am
21:35 blue band for pullups. This was rough.
September 22nd, 2009 on 8:58 am
This was worse than expected. Not only do I suck at runs (wow, like we didn’t know that), I’ve been experiencing some back pain that flares up every now and then. This was one of those times. Wasn’t really gassed so much as I had to keep breaking the shoveling because of my back. And that last run literally must have taken me 5 or 6 minutes because I had to keep stopping not from exhaustion but to stretch to alleviate the stabbing feeling in my left back. Lame.
As rx’d: 25 ish.
September 22nd, 2009 on 9:51 am
I think I might win the award for ‘slowest kid on the block’.
28:30.
beat that!
September 22nd, 2009 on 10:50 am
19:10 rx’d
September 22nd, 2009 on 3:54 pm
29:42 Rx
September 23rd, 2009 on 7:40 am
21:37
35 LB plate
thin black for first set, added thin orange for last two sets