Tuesday 091020
5 Rounds for time
50 Double unders
10 Handstand Pushups
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Congrats to Liz K. who has joined the Potomac CrossFit Coaching Staff. Good to have you aboard Liz!
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5 Rounds for time
50 Double unders
10 Handstand Pushups
Post time to comments.
Congrats to Liz K. who has joined the Potomac CrossFit Coaching Staff. Good to have you aboard Liz!
October 19th, 2009 on 8:21 pm
Congrats Liz!
October 19th, 2009 on 8:25 pm
Congrats Liz! Having fun out here in Omaha, but missing the bejeezus out of you guys!!
October 19th, 2009 on 8:33 pm
JIMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMY!! I miss your life!!
October 19th, 2009 on 8:46 pm
Congrats Liz!
October 19th, 2009 on 8:51 pm
Yeah Liz!!
October 19th, 2009 on 9:08 pm
Congrats Liz!
October 19th, 2009 on 9:35 pm
Congrats Liz!
October 19th, 2009 on 10:08 pm
Jimmy, please come back. Omaha sucks, PCF doesn’t.
Also, could you please update the coaching schedule with the times that Liz is coaching as soon as possible? She’s a super mean coach and person and I just can’t take her yelling at me during a WOD like she does. It’s affecting my performance and I need to avoid her. Thank you.
Congrats anyway Liz!
October 19th, 2009 on 10:16 pm
Congrats Liz!
October 19th, 2009 on 10:27 pm
Congratulations Liz!
October 19th, 2009 on 10:46 pm
Congrats Liz!
Jimmmmmmmy, what’s up dude? When are you back in DC?
October 19th, 2009 on 11:13 pm
You rock, Liz! Way to go!
October 20th, 2009 on 12:05 am
Very awesome Liz!
October 20th, 2009 on 7:38 am
Congrats Liz! Seems like we just finished Foundations last week…
October 20th, 2009 on 7:59 am
Some things to remember for Double Unders today:
1) You will not get better through coaching, you will get better by practice. We will give you the basics of how to do this movement, you will never be good until you work hard at it.
2) The key points are: limit ankle flexion, use calf elasticity; shoulders relaxed, tight wrist circles; hands at hip height.
3) Here’s some additional resources:
http://www.againfaster.com/the-micd-instructor/2009/1/26/double-unders.html
http://www.crossfit.com/cf-info/excercise.html#Jump
October 20th, 2009 on 8:25 am
Congrats Liz! More awesome female coaches at PCF… I love it!
Jimmy, come back.
October 20th, 2009 on 8:25 am
Hey kidlets,
I’m hosting a Halloween party at my house next Saturday and wanted to invite y’all! My house is big, close to the metro and there’s a yard for all sorts of ridiculousness to occur. I think my name should link to the evite. If so, please sign on as a guest and let me know if you can attend. If not, here’s the info:
Sharon’s house (if you don’t know me, don’t worry – all PCFers are welcome)
917 N Ivy St (couple blocks from the box)
Arlington, VA 22201
Halloween – Sat, Oct. 31st – 9pm til whenever
There will be booze, drinking games, and prizes for best individual and group costume. I’ve been hoping to have a big ass party for a while and thought Halloween would be just the excuse
If you’ve got any questions, you can reach me at sdichiara at gmail.com. Hope you can make it!!!
October 20th, 2009 on 8:26 am
Brian,
What if I limit my neck flexion, use ear elasticity, keep my left big toe relaxed, use tight ass circles, and keep my feet at wrist height?
Would that help?
Thanks!
October 20th, 2009 on 8:46 am
Wow, I can’t keep track of all these coaches. Pretty soon we’re going to have a 2:1 athlete:coach ratio. Sweet! Congrats, Liz!
Who’s the weakling grimacing under 135 lbs?
October 20th, 2009 on 8:48 am
Melanie, I love more awesome FEMALE coaches at PCF also!
October 20th, 2009 on 8:51 am
10:14
double unders.
HSPU with feet on 30″ box.
October 20th, 2009 on 8:56 am
I just received this email. Can someone please slap me and tell me how cool it is that Coach B wants to come by and say “hi.”
From : mike burgener [+]
Date : Mon, 19 Oct 2009 15:22:16 -0700
To : emma@crossfitsl.com [+]
Cc : emma@crossfitsi.com [+]
Subject : saturday
what are your guys hours on saturday and your location. i am going to
be in marion for my 45th h.s. reunion
and i would like to come by and say hello if that is ok.
i am coach b the oly lifting cert guy for crossfit.
coach b
October 20th, 2009 on 9:03 am
congrats Liz!!
October 20th, 2009 on 9:05 am
Congrats Liz! Pop quiz: what’s the most important element of the Oly lifts?
October 20th, 2009 on 9:36 am
YAAAAAAAAY Liz! So excited to have you as a coach!
October 20th, 2009 on 9:38 am
If you are doing Kipping HSPUs, don’t crash your head onto the floor. I sprained my neck doing that like in idiot last week during Dianne.
October 20th, 2009 on 10:39 am
21:00 with bands for HSPU.
I suck at both of these, but let’s factor in the time that I broke my jumprope, got a new one, fixed the old one because it was better than the new one, broke the old one again, switched back to the crappy one, then stole Jen N’s rope after she was done to finish out.
October 20th, 2009 on 11:16 am
18:05 RX
Disappointed in my time. Diane last month in 11:something and double unders were not an issue during this workout. Time to start paying more attention to HSPUs again.
October 20th, 2009 on 11:28 am
Kassi, did you break one of the new ropes? Did Brian kill you and you are posting from the afterlife?
October 20th, 2009 on 11:34 am
Aaron, Yes I broke a new one. As punishment Brian made me reorganize the Dumbells and listen to him sing Kelly Clarkson on repeat. I don’t recommend breaking a jumprope.
October 20th, 2009 on 11:48 am
Congrats Liz!!
October 20th, 2009 on 11:49 am
Pete, I’d like to see you demonstrate this “keeping your feet at wrist height” on the downside of the jump… I tried to do a double under in the facy way that those girls did in that video a while back and I think Vaughn was the only one lucky enough to witness me trying to do a double under with one leg in the air. Not recommended for speed :O)
Congrats Liz!
Jon, I could have told you that… hence the Abmat under my head during these… I too have sprained my neck (it was two summers ago before the Games)… My doctor recommended no overhead stuff for at least 2 weeks…
October 20th, 2009 on 11:54 am
DF Pete – if you have a cheerleader outfit (and let’s be honest, that’s a shallow “if”) then yes you can use a different technique.
October 20th, 2009 on 1:03 pm
thanks everyone
i’m super excited!!!
kassi – i only “yell” because i love ya! and i haven’t worked on my pull-ups….. i am sorry, seriously i am
October 20th, 2009 on 1:06 pm
jimmy – when are you coming to visit us?! we all miss ya!
October 20th, 2009 on 1:50 pm
14:45
HSPU w/abmat
October 20th, 2009 on 2:13 pm
Liz- I worked on them on Sunday and that’s it. We have to get on this.
October 20th, 2009 on 2:41 pm
http://twitter.com/SarahKSilverman/status/5004614481
And with this, I rest my case…
October 20th, 2009 on 3:22 pm
To those of you who are looking for some good laughs:
http://frothygirlz.com/2009/10/19/10-reasons-children-are-little-drunks/
http://www.cracked.com/article_15670_25-most-baffling-toys-from-around-world.html
I actually bought my little brother the Playmobil Hazmat crew for Christmas last year. Wanted to give y’all an early start on that holiday shopping!
October 20th, 2009 on 5:58 pm
Okay, so I think it has been two weeks since I did a WOD at PCF..Im travelling too much.
Crossfit Revolution today
16 rounds of tabata row…1865 meters. Should of got 2000.
REST
Then 5 pushups, 5 situps in first minute…10, 10 in second minute, 15, 15 in third minute, etc. until you run out of time.
I barely missed finishing 5 rounds. See you all soon and congrats Liz!
October 20th, 2009 on 7:17 pm
13:36 rxd. Felt really good about this WOD, especially as many of you will remember my double under nightmare at the qualifiers (along with the now famous “did Scott get lost in the woods” running portion).
And to all the peanut gallery who was saying I am losing weight, I hate you. That is a horrible thing to say.
Mike H. – Im not even going to say a word.
October 20th, 2009 on 7:17 pm
Oh, and congrats Liz!!!
October 20th, 2009 on 7:19 pm
Emma – that is one of the greatest emails ever, along with other such greats as “no it is not yours” and “dont worry, the body is well hidden”.
October 20th, 2009 on 7:19 pm
13:24 as RX’ed (some of the HSPUs may have ben a little questionable.)
Congrats Liz
October 20th, 2009 on 7:34 pm
16:45
October 20th, 2009 on 7:54 pm
12:27 rx’d
October 20th, 2009 on 7:55 pm
And of course congrats Liz
October 20th, 2009 on 7:55 pm
13:48
Scaled HSPU with the box
October 20th, 2009 on 8:12 pm
Mike C – nice picture of yourself
October 20th, 2009 on 8:15 pm
24:07…Let me repeat 24:07, which is over TEN MINUTES slower than Scott Q-
Don’t worry, I said it for you Scott
October 20th, 2009 on 8:16 pm
Haha, thanks Rich. I figured it was time I tested out a gravtar
October 20th, 2009 on 8:18 pm
15:something
Catastrophically bad hspu.
October 20th, 2009 on 8:31 pm
8:22 w/ tall box
October 20th, 2009 on 8:39 pm
14:04 finally figured out how to do double unders today box with hspu
October 20th, 2009 on 8:42 pm
8:00 with considerable scaling…subbed 100 singles for DUs. BUT, I got my first DU post-WOD, followed by a few more. YAY!
October 20th, 2009 on 8:48 pm
15:35 as rx’d
While this WOD should be named Spider Monkey, I just didn’t have it in me to pull off the leaderboard
.
I call shenanigans on the Challenge after the 6 p.m. WOD, but it reinforces the fact that Drew is really strong.
October 20th, 2009 on 8:56 pm
11:25
DU went fine. HSPU were another story. Far from a full ROM. Probably should have done them from a box.
October 20th, 2009 on 9:05 pm
31:27, as rx’d. Yep, you read that right. Took me 31 damn minutes to do this, and I venture to guess that it was about half and half — 15 min double unders and 15 min HSPU. That said, I think that is the most double unders I have ever done at one time in my life (previous max was the 3 rounds of 50 at last year’s qualifier) and I actually managed to string some of them together at the end, including a run of 25 (gasp! 25) in the last round (albeit with singles throw in the mix). I’m determined to make these my bitch, so much so that I am doing at least 50 of them every day for a month.
October 20th, 2009 on 9:16 pm
19:25. For HSPU, I used one abmat for the first two rounds, and two abmats for the rest. As for double-unders, my god – I was doing the double, single, double thing and still failing consistently. That lasted until the final round when I subbed 100 singles after multiple consecutive failed attempts. I REALLY need to work on these.
October 20th, 2009 on 9:18 pm
ERIKA! A RUN OF 25?! Yayyy! This is exciting. Great job!
October 20th, 2009 on 9:25 pm
12:06
subbed 4x single unders and used a tall box
October 20th, 2009 on 9:50 pm
15:?? Rx’d HSPU (broken up but completed on the wall) DU were horrible, I took Jon’s advice and counted attempts.
October 20th, 2009 on 9:53 pm
15:01 scaled the HSPUs using the blue bands after the second round and all of my double under attempts were unbroken without any actual double unders accomplished, with 4 blocks of frustration and cursing!
October 20th, 2009 on 10:04 pm
16:2X as rx’d. Must’ve done 7 more HSPU’s to make up for ones that were nowhere near passable. Great job, Spider Monkey!
Mike C.- Nice gravatar! Are you single?…..Rich S. was asking.
October 20th, 2009 on 10:05 pm
Oh, congrats Liz K.!
October 20th, 2009 on 10:23 pm
14:09
box steps up with #20 db’s
box HSPU
October 20th, 2009 on 10:36 pm
Erika,
Don’t worry, you have company in the 30 minute club – me! 32-ish minutes, with 4 ab mat hspus and 6 hspus with band each round. Even with a mat 20 is more hspus than I’ve ever done before total, so I’m pretty happy. I’ll probably be typing with a pen in my teeth tomorrow, but it was worth it.
October 20th, 2009 on 10:41 pm
12:40 with 2 ab mats for the hspu
October 21st, 2009 on 6:54 am
20:23 Rx’d. DEAR GOD!!! MY DUs SUCK! Is it possible to regress in something. Need to relax during my DU’s (as Jon M pointed out). Took me forever! HSPUs were pretty good. A few of them were questionable but most were good.
Thanks to Wilkins, Tes, Vegas Mike, and Mike R for the shout outs duirng my last 10 HSPUs. I was smoked and frustrated!
October 21st, 2009 on 9:06 am
12:21 with DU’s unbroken and HSPU’d scaled with one ab mat
October 21st, 2009 on 9:34 am
12:10 but missed full ROM on a few of the HSPU.