Monday 091214

Athlete Interview with Erin C, Laura P, and Ashley A from Potomac Crossfit on Vimeo.

Establish your 1 Rep Max Squat
Then
3 rounds for time:
1 Min Double Unders
Rest 30 seconds
1 Min Row
Rest 30 seconds
1 Min Box Jump
Post load and total reps to comments.

82 comments for this entry:
  1. Jen
    December 13th, 2009 on 8:49 pm

    Whoooot for the 9:30am ladies! Miss you guys!

  2. Aaron - PCF
    December 13th, 2009 on 9:20 pm

    Two coach’s notes on this WOD.

    First, if you do not have lot of experience with the back squat, today is not the day to go for a 1RM. Find your way to a weight that you can do 5 times and do that for 3 sets. The sets should be hard, but you should be able to accomplish each set of 5.

    Second, the metcon is designed so you can start at any station and rotate through them like Fight Gone Bad. That should allow everyone in the class to go at once. The 30 seconds is really just enough time to get to the next station.

  3. Sophie
    December 13th, 2009 on 9:31 pm

    My first reaction when seeing the dreaded double unders AGAIN was – WHY GOD WHY?? with a soft sobbing noise.

    My second reaction was to take a DEEP calming breath and request a double under class/ training. Didn’t we have one before?

    This is a goat that has gone from being an unknown skill to a torturous mental block that makes me seriously consider skipping WODs.

  4. AlisonPCF
    December 13th, 2009 on 9:42 pm

    Alli & 9:30 nurses — nice interview!

    Sophie, I’m assisting coaching the 5pm tomorrow. Together we will battle your nemesis. Fear not.

  5. Curtis
    December 13th, 2009 on 9:42 pm

    Just a reminder that the 1100 slot is there for you guys to come in and work on whatever skill set you’d like. If you have the time and can make it in then please take advantage of this time.
    (i’m happy to help anyone w/ DUs during this time)

  6. Curtis
    December 13th, 2009 on 9:43 pm

    Awesome video by the way!

  7. Heather
    December 13th, 2009 on 10:09 pm

    Sophie –

    I’m by no means a DU expert or guru and I don’t know if you have a Buddy Lee or not, but I got lucky during one WOD, my jumprope broke, and I borrowed a Buddy Lee. It was “like buttah!” I bought one online the next day. If you don’t have a Buddy Lee, see if you can borrow someone’s and see if the DUs become a little less frustrating. I was surprised. Pleasantly. I’ll be testing out my new rope tomorrow!

  8. Brian PCF
    December 13th, 2009 on 10:22 pm

    Really good myofascial release info courtesy of Rich S.

    http://docs.google.com/fileview?id=0B8EYa6vYhiD7Mzk0M2JkODQtOTg4Yi00YWU4LThlNTMtZWJmZjYwZTAxOTcx&hl=en

  9. Joe
    December 13th, 2009 on 11:28 pm

    Great Lumberjack video.

  10. Wendy
    December 14th, 2009 on 6:46 am

    Max back squat – 115
    My sucky, yet totally legit score for the other stuff (meaning REAL double-unders and REAL box jumps) – 85

  11. Kyle
    December 14th, 2009 on 6:56 am

    1RM = 225
    Score = 175 on the others

  12. Heather
    December 14th, 2009 on 7:01 am

    1RM 115. I almost eeked out 125…with the help of Bill, Dan, and Wendy cheering me on – thanks for the encouragement! (That was my first ever ditch – I’m proud of it :o

    Then 170. I think I need to shorten my new jump rope. I’d shortened it some, but ’twas still a bit too long.

    Oh, and surprisingly, my ankle did not hurt – I expected it to during box jumps and DUs…it seems to only hurt when “relaxed,” like when walking and it’s in the air. Wonder if it’s just a muscle strain?

  13. Kassi
    December 14th, 2009 on 7:18 am

    BS: 185 (pr by 10#)
    METCON: 200

    **I left my buddy lee in the box by accident, feel free to use it and try it out, but I’ll cut you if you break it :) but seriously, I will. Mine has yellow labels inside the handle that read “KassiMcK”

  14. Jason W.
    December 14th, 2009 on 7:50 am

    BS: 180# (PR)
    DU / Row / BJ: 122 reps (only 5 DU’s in 3 rounds…)

  15. Bryan G.
    December 14th, 2009 on 8:40 am

    BS: 225
    Metcon: 152

    Left my UnderArmour water bottle at the box after the WOD. Will swing by later today for it.
    Strung together back-to-back DU’s for the first time. Got up to 4 in a row before the DU gods slapped me back to my amateur reality. Loving the progress though.

  16. Rich S.
    December 14th, 2009 on 8:41 am

    275 BS with high bar…add low bar to the list of activities I am going to avoid along with all forms of “throwing a ball” to protect my fragile elbows.

    420 as rx’d on the medcon

  17. John F
    December 14th, 2009 on 8:53 am

    BSx1: 215 (PR)
    200 as rx’d on metcon

  18. Dan C
    December 14th, 2009 on 9:08 am

    BS 1RM = 235
    Metcon Score = 151 rx

  19. Jon M
    December 14th, 2009 on 9:09 am

    For those with bad or inflexible shoulders, I’d recommend staying away from low bar back squats today. They put pressure on the shoulder. Have a coach show you show to high bar back squat.

  20. Vegas Mike
    December 14th, 2009 on 9:19 am

    Rich, if you drink more and take your shirt off you can lift more. I am sure if you drank Stella instead of Cosmo’s, your squat would improve. The pitifulness of yourself……..

    Miss ya

  21. Sharon
    December 14th, 2009 on 9:45 am

    There’s a great video from the 2009 Games up on http://journal.crossfit.com/games2009/. Scroll down on the right. It’s the first challenge. Very cool…and terrifying.

  22. Rich S.
    December 14th, 2009 on 9:56 am

    Vegas,

    Taking off my shirt has never been an issue…although Cosmos are just so hard to give up. I wouldn’t want Paul drinking alone.

  23. Vegas Mike
    December 14th, 2009 on 10:15 am

    after seeing you both in the tight shirts, I wouldnt want Paul drinking alone in certain areas of town alone either.

  24. Mr. Penguin
    December 14th, 2009 on 10:21 am

    Wow. Glad I checked the board. Vegas, good to see your still lurking and thanks…I think?

    Rich, careful buddy, I still owe you a cosmo…

  25. Rich S.
    December 14th, 2009 on 10:37 am

    And, I still owe you a hug and kiss…call it even?

  26. Vegas Mike
    December 14th, 2009 on 10:49 am

    Paul, it is a poor friend indeed that allows his best penguin to go out alone…..

  27. Mary J
    December 14th, 2009 on 10:55 am

    BS: 130#; too sore this morning to get as deep as I would have liked and my shoulders were tight.

    Metcon: 186

  28. Christy0530
    December 14th, 2009 on 10:59 am

    Back Squat = 145 (PR)
    Metcon = 142 (with actual for real double unders…however ungraceful, sporadic, and painful they looked)

  29. Jason L
    December 14th, 2009 on 11:10 am

    Paul,

    Let Samantha (Rich) have his fun. His just disgruntled because he can’t throw any balls and this limits his beer pong ability.

    And be careful of the lurking Vegas…”ninjas are everywhere”

  30. Mike G
    December 14th, 2009 on 12:00 pm

    BS – 225
    Metcon – 272 rx’d I think.

  31. Bill
    December 14th, 2009 on 12:13 pm

    BS 1RM = 215
    Metcon Score = 180 Rx’d

  32. Brian PCF
    December 14th, 2009 on 12:31 pm

    Morning Crew:

    Here’s the Double Under Vids that I mentioned:

    http://www.againfaster.com/the-micd-instructor/2009/1/26/double-unders.html

    http://www.crossfit.com/cf-info/excercise.html#Jump

    You really just need to practice a little bit everyday. They are discouraging at first, but muscle memory and small progression is key.

    Vaughn – post the progression you are using that Tes gave you or…

    Tes – post that progression that you gave Vaughn…

  33. Silent Assassin
    December 14th, 2009 on 12:48 pm

    Out of curiosity, I was just looking at the kettlebells available from Rogue Fitness. They go up to 203 pounds! We need one of those! Max rep body weight kettlebell swings would be a great fitness benchmark.

  34. alli
    December 14th, 2009 on 12:48 pm

    BS: 190 (just at parallel)
    Metcon: 287

    First time lifting heavy weight since early summer. 15# off my PR, and with just barely enough depth… But there it is. Thanks Curtis for all the help and saving me from an ungraceful death by back squat!

  35. Rich S.
    December 14th, 2009 on 12:59 pm

    My twin – why would you call me names like that… Last time I let you share my clothes (or bed)..tisk tisk.

  36. Lumberjack
    December 14th, 2009 on 1:04 pm

    Buddy Lee Progression that Tes gave me.
    It is part of a 6 week progression but we started on week 3, I am technically supposed to be on week 6 but last week was a bad week, so I am still working my way through week 5. The workout is the same all 6 weeks with only the number or reps changing

    Week 3
    Mon basic bounce step (single under) 50 reps for 5 sets with 60 sec rest between each set, then Alt Foot step (running) count right foot only, 30 reps for 5 sets with 60 sec rest between each set.

    Wed 80 x 5 singles, 40 x 5 running
    Fri 100 x 5 singles, 50 x 5 running

    Week 4
    Mon 150 x 5 singles, 75 x 5 running
    Wed 200 x 5 singles, 100 x 5 running
    Fri 250 x 5 singles, 125 x 5 running

    Week 5
    Mon 280 x 5 singles, 140 x 5 running
    Wed 310 x 5 singles, 155 x 5 running
    Fri 350 x 5 singles, 175 x 5 running

    Week 6
    Mon 400 x 5 singles, 200 x 5 running
    Wed 450 x 5 singles, 225 x 5 running
    Fri 500 x 5 singles, 250 x 5 running

    yes, that is 15,350 singles and 7,675 running

  37. Lynette
    December 14th, 2009 on 1:13 pm

    Silent Assassin – great idea, but might I suggest one of these, to go with it? See link under my name.

  38. Lumberjack
    December 14th, 2009 on 1:15 pm

    Jump Rope Technique
    From Buddy Lee
    Technique for the Bounce Step and the Alternating Foot Step
    1. Look straight ahead to maintain balance.
    2. Keep body upright and balanced with the weight on the balls of the feet.
    3. Jump only high enough to clear the rope (1 inc off the ground)
    4. Land lightly on the balls of your feet.
    5. Keep your elbows close to your sides pointing down at a 45-degree angle.
    6. Never sacrifice good jumping form for speed. Progress slowly.

    Technique for the Double Under
    1. Keep your head straight and your torso relaxed to maintain balance.
    2. Your body should be in a straight line with taking off to jump, not bent forward.
    3. Turn your wrists in small, quick circles.
    4. Do not hold your breath.
    5. Do no squeeze the rope handles tightly.
    6. Use a rope measurement at shoulder level in the beginning and adjust to chest level when you improve
    7. The key to power jumping is the quick turning of the wrists, not the height of the jump.

    Procedure for the “Power Jump” or Double Under
    1. Start with the bounce step stance.
    2. Execute three bounce step jumps.
    3. On the fourth jump, bend your knees forward and push off. Jump at least 5 inches from the jumping surface while turning your wrists twice as fast so that the rope passes under your feet twice in one jump.
    4. Repeat, starting with three single bounce step jumps.
    5. When you have developed the rhythm and time for this sequence, perform two consecutive power jumps, then three, then four and so on.
    6. Once you are able to perform twenty consecutive power jumps, concentrate on decreasing the height of the jump to two inches off the ground.

  39. Lumberjack
    December 14th, 2009 on 1:18 pm

    Lynette, does that mean that we can call silent assassin “the hammer”???

  40. Jenn G
    December 14th, 2009 on 1:21 pm

    I call Kassi’s jumprope at the 5PM WOD HAHA :)

  41. Jason L
    December 14th, 2009 on 1:26 pm

    Twin,

    WTF? you say that now, but we all know that will change ;)

  42. Jason L
    December 14th, 2009 on 1:47 pm

    I’ll massage your hamstrings with bacon fat to make up for it.

  43. Lynette
    December 14th, 2009 on 1:53 pm

    @Vaughn – it’s either that, or “The Package”

  44. Rich S.
    December 14th, 2009 on 1:55 pm

    sweet, you know how to get to my heart my long lost brother

  45. Lumberjack
    December 14th, 2009 on 1:56 pm

    @Lynette – As long as it doesn’t become “The Package Assassin”

  46. Jason L
    December 14th, 2009 on 2:01 pm

    thats what being a twin is all about

  47. Jason L
    December 14th, 2009 on 2:19 pm

    http://www.msnbc.msn.com/id/21661671/ns/multimedia-more_photos?GT1=43001

    Mr. Penguin, ??? We need to assist you immediately and keep you protected

  48. Rich S's Twin
    December 14th, 2009 on 2:21 pm

    Lumberjack,

    I am so excited to try your double under advice that I am fist pumping in the office. Once i start, i just keep going. Now I just need my new haircut and I’ll be all set

  49. Lumberjack
    December 14th, 2009 on 2:31 pm

    rich’s “hammer” twin – I still don’t have double unders yet so don’t use me as a yardstick… I am just passing along the buddy lee advice and I think he knows a thing or two about teaching double unders.

    On a serious note, I am feeling more awareness of where the rope is in relation to my body and when you do tons of jump roping it gives people lots of time to critique your form and point out that your arms are still way out even though you think you have brought them in.

  50. Sophie
    December 14th, 2009 on 2:43 pm

    Thank you for all the advice!

    Curtis – I will take you up on your offer to practice the week between Christmas and New Years.

    Alison – I am not sure if I am sad or not, but I will not be at the 5pm Monday. I have a class in the evening. But I am taking you up on your offer next time I see you. Coaching Tuesday or Thursday 5pm?

    Heather and Lumberjack – thanks for the advice! I will take it.

    I guess my 30 day goal has been established for this month.

  51. Spinner's Better Half
    December 14th, 2009 on 3:06 pm

    Do you guys know about the situation? I mean, my abs are so ripped up, I call it ‘the situation.’

    I know Vaughn appreciates the situation…Vegas Mike is working on his situation.

    Now I know why Spinner and I are twins…I mean he might not have the situation but he understands a good fist pump. In addition, he understands the fundamentals of life…your bank account can be low, but you always gotta look good — always have to get a new haircut, always gotta wear new sneakers, always gotta look fresh.

  52. The Situation's Twin
    December 14th, 2009 on 3:21 pm

    indeed, a good fist pump is always needed especially while at the box getting my swell on. When I’m in the zone, don’t bother me. I enjoy a good yelling to let everyone know how diesel I’m getting. Afterwards I enjoy spending 2 hours gelling my hair in a “blown out” fashion.

    Always gotta look good. Deadly combo, The Situation and Spin Doctor.

    Spin Doctor out…

  53. Laura G
    December 14th, 2009 on 3:31 pm

    If anyone is interested in a great 1 bedroom condo in courthouse please contact me ASAP. I’m going to be selling mine in the next couple months. Its a great place on 14th just behind the metro, garage parking, pool, hardwoods, awesome location,built in 1996, 700 sq ft. etc…I’ve lived there for over 6 years and love it just need some more space so making the move. If anyone wants pics, to stop by or details on price email me – lauragibbs at hotmail or 703 615 2555.

  54. Mr. Penguin
    December 14th, 2009 on 3:36 pm

    Laura G,

    I think Jason (spin doctor) and Rich (the situation) would be interested in your one bedroom condo….

  55. Sharon
    December 14th, 2009 on 3:36 pm

    Hi guys,

    Thanks to all those who helped out at Friday’s party. We’ll need to move the tables from the back sooner rather than later, so if Kristine and Rick could grab those tables, that would be awesome. Really appreciated you bringing those!

  56. The Situation
    December 14th, 2009 on 4:12 pm

    I sense some jealousy from the Penguin..don’t worry – we will still frolic in the snow whenever you want. I will even tape my wrists.

    Situation out.

  57. Spider Monkey
    December 14th, 2009 on 4:26 pm

    Sure is a lot of man-love/ bromance going on here on the blog today…

  58. The Situation
    December 14th, 2009 on 4:28 pm

    “love actually..is..all..around”…tis the holiday season Spider Monkey. Don’t make me go all ape on you. I mean I would hate to go bananas in public.

  59. Spider Monkey
    December 14th, 2009 on 5:17 pm

    The Situation – Nothing but love from spider monkey… besides spider monkey loves the ape show. But don’t mess with my bananas…

  60. Spin Doctor
    December 14th, 2009 on 6:38 pm

    Spider Monkey,

    don’t threaten my twin, “The Situation” or I’ll come at you like a silverback gorilla jacked up on a mountain dew!!!!

    don’t mess with the bromance

  61. Mike H
    December 14th, 2009 on 7:01 pm

    That’s what I’m tawkin’ about!!

  62. Dan K
    December 14th, 2009 on 7:24 pm

    185 1RM Back squat (PR) I failed twice at 205, but was close.

    162 on the metcon.

  63. Kari
    December 14th, 2009 on 7:27 pm

    I got up to 155, but I don’t think my depth was low enough. We ran out of time and I didn’t get to try again. 402 on the metcon, subbed SUs.

  64. AlisonPCF
    December 14th, 2009 on 7:34 pm

    Sophie, tomorrow!

    Does anyone else think “The Situation” is a somewhat unwieldy nickname?

  65. Vaughn
    December 14th, 2009 on 7:48 pm

    BS 355 (20 lb pr) thanks DF Pete! Vegas, I could hear you yelling at me!

    metcon 102 with 0 F’n DUs

  66. Kate
    December 14th, 2009 on 7:57 pm

    BS: 145
    metcon: 201 Rx’d

  67. Chris M
    December 14th, 2009 on 8:04 pm

    BS: 205
    Metcon: 220 Rx’d

  68. Chris Wiz
    December 14th, 2009 on 8:14 pm

    335# squat

    129 reps

  69. Aaron - PCF
    December 14th, 2009 on 8:27 pm

    375 squat (PR!!!!!!!!!!!!!!)

    373 on the metcon. Box jumps were much harder then I thought they would be and missed way to many double unders. I think there are people who could hit 450 on this WOD.

    Short workout today, long one tomorrow!

    PS, and I will post this tomorrow as well. I need feedback from you guys on how you feel. Don’t just post your score, post your PR’s, post if things are declining, post your dings and injuries.

  70. Kevin
    December 14th, 2009 on 9:06 pm

    Squat 315. PR by 50#

    222 on metcon. DUs improving slightly.

  71. Paul
    December 14th, 2009 on 9:13 pm

    305 (tied my previous PR)

    321 or so on the metcon

    Aaron, I definitely like the workout so far. Thats how I feel.

  72. Erika - PCF
    December 14th, 2009 on 9:19 pm

    Did overhead squat tonight instead of back squat due to a sore back (didn’t think it could handle 240ish on the weight, which I believe is still my 1RM). New PR on OHS at 145#. Pretty sure I could have gone a little higher had there been a little more time. On the metcon, 236. This included one string of about 10 DU in a row (without singles in between). Score.

  73. BryanR
    December 14th, 2009 on 9:21 pm

    275 PR – had never done my I rep max before. Didn’t struggle TOO badly with 275 but didn’t have time to do anything more. No idea about the metcon – too much counting.

  74. DF Pete
    December 14th, 2009 on 9:28 pm

    BS: 365 PR! (Jon M said I was flirting HEAVILY with not breaking parallel…but he GAVE it to me…so I’m taking it! :) Normally I’m really good with going low so I’m not sweating this too much. Not my best day and still got a PR, albeit a meager one (5 lbs)

    206 on the metcon. DUs still struggling (rougly 20 or so per minute).

  75. DF Pete
    December 14th, 2009 on 9:29 pm

    Aaron,

    will begin to post how I’m feeling and my trends starting tomorrow.

    Thanks for asking us to do that. I think its important feedback that sometimes can get overlooked!

  76. Dan PCF
    December 14th, 2009 on 9:54 pm

    Nice job to everyone tonight – great form on the backsquats, good intensity on the WOD, and nice double-unders.

    My WOD: Rest day. Ahhhhh, rest.

  77. Sarah
    December 14th, 2009 on 9:54 pm

    Um, I’m a little late to the conversation, but did anyone else notice that the 203-lb kettlebell costs almost 500 bucks? Holy crap.

  78. Anna C
    December 14th, 2009 on 10:14 pm

    BS: 135
    236 reps

  79. Doug Mansfield
    December 15th, 2009 on 12:18 am

    BS: 295
    248 reps

  80. B Wilkins
    December 15th, 2009 on 10:40 am

    BS:305 — 10 off PR
    405 Reps — went row to box to du’s. first set of box jumps much harder than expected. Way to many f’ups on DU’s. only numbers I know for sure were row at 26,20, and 20 Cals.

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    January 17th, 2010 on 8:01 pm

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