Monday 100104
If you have not signed up for Sectionals yet, you need to do so ASAP, it is almost sold out. To sign up, click here. Once you’ve signed up, email Siddharth to let him know so we can coordinate spectator slots.
The 2nd Athlete Exchange Program (AEP) WOD will be Saturday 9 January at 11:00am at Crossfit Fairfax. To register, please send an email to rsvp@potomaccrossfit.com. This is open to any Crossfiter that is a member of an affiliate.
Front Squat
1-1-1-1-1-1
3 Rounds
15 Thrusters, 35% of your 3RM Push-press
15 unbroken Pull-ups
Post loads and time comments.
76 comments for this entry:
Leave a Reply
Photos
January 3rd, 2010 on 8:16 pm
That Lumberjack is almost as sexy as Scott Q at 40
January 3rd, 2010 on 9:20 pm
I was thinking the same thing. Vaughn, I almost enacted measures to revoke your Clydesdale status until I recalled all the Oly lift PR’s you have been knocking out. Consider yourself on double secret probation, Flounder……
January 3rd, 2010 on 9:44 pm
Vegas, don’t revoke my Clydesdale status, I can get hair extensions for my lower legs… Also, it looks like I only have one ab in true Scott Q (I can lift more than you!) a 40 fashion…
January 3rd, 2010 on 10:29 pm
This photo made me wonder – where IS lumberjack? I havent practiced handstands with him for weeks.
January 4th, 2010 on 6:16 am
Great picture!
January 4th, 2010 on 6:46 am
55-85-95-105-115)F)-115(PR!)
6:35 for metcon w/ black and red band for first round, blue for other rounds
January 4th, 2010 on 7:38 am
Sophie, I have been around, mostly at the 5 pm… Your handstand is looking great in your gravatar!
January 4th, 2010 on 8:38 am
front squat – 145 (pr)
5:50 – with 35# bar for thrusters and blue band for pull-ups
January 4th, 2010 on 8:56 am
The Condition – send me an email at Richstaley@gmail.com. I have a question for you
January 4th, 2010 on 8:57 am
Scott Q didn’t ask for his current physique, it’s actually quite hard for him now that he has it…
“I mean, you try waving muscular suntanned limbs in people’s faces demanding compassion. It’s a bloody disaster.”
AaronPCF- that one was for you
January 4th, 2010 on 9:02 am
FSx1: 115, 135, 165, 165, 175(f), 175(f)
5:25 w/ 45# bar and red band
January 4th, 2010 on 9:06 am
FS: 235 (pr)
5:18 with 65# and unassisted for round 1 and red band for rounds 2 and 3
January 4th, 2010 on 9:12 am
Thanks to my PR Buddy, Heather, I pushed 20 more pounds on this one than last my last FS PR @ 95. Woohoo!
FS: 55-85-95-105(F)-105-115(PR)
Metcon: 6:34 thrusters w/ 35# bar, green band
January 4th, 2010 on 9:14 am
p.s. Liz, you ROCK. Awesome PR!
January 4th, 2010 on 9:41 am
FS: 95-125-145-165-185(F)-175
Metcon: 5:37 RX (50#)
For the later classes, manage your rest to make it through 3 unbroken sets of 15 pullups – you do not want to have to try to redo one of the sets. Grip was my biggest factor.
Interesting to compare this to your Fran time (4:21 for me… I think). Same # of reps, a little lighter on the thrusters. The 15 unbroken pullups add another dimension.
January 4th, 2010 on 10:12 am
FS: 65-85-105-115-115
Metcon: 4:51 using 35# bar and green band.
Today is my new beginning for Crossfit in 2010. I started foundations in June and have had one thing or another keeping me from attending WODs as consistently as I would have liked. I was taking it all in. It is on in 2010 though! Happy New Year!
January 4th, 2010 on 10:14 am
FS: 135-155-175-195-200(PR)
Metcon: 5:13 RX(45#)
January 4th, 2010 on 10:42 am
FS – 105. Successful once. Failed on 2 attempts. Hit triple digits on this – so I’m happy.
Metcon: 5:23 (22#) blue band 1st round, green band 2nd and 3rd.
One of the other affiliates put together fantastic Level 1-4 fitness benchmark lists. Someone linked to it a couple of months back. Does anyone have those links?
Thanks.
January 4th, 2010 on 10:55 am
Wendy:
http://www.crossfitseattle.com/athletic_skill.html
———–
I’ll also warn people about this workout. Thrusters and pull-ups at any weight, with any rep scheme, are always brutal.
January 4th, 2010 on 10:58 am
Wendy,
There is one at CrossFitSeattle:
http://www.crossfitseattle.com/Skill%20Levels%201-IV%20spreadsheet.pdf
I also found one at Lalanne Fitness:
http://www.lalannefitness.com/images/uploads-main/LF_Athletic_Level_Assesment.pdf
Read the forum to see how to score it:
http://www.lalannefitness.com/index.php/forums/viewforum/7/
January 4th, 2010 on 11:18 am
Thanks Jon!
I’m going to second that “brutal” comment. My arms are still wobbly almost 6 hours later.
January 4th, 2010 on 11:52 am
Vaughn,
Nice “O” face!
January 4th, 2010 on 11:54 am
The theory here is that this should be faster than your Fran time. The exception to this rule will be for people who CAN do the sets of pull-ups unbroken, but who can just barely do them unbroken (Jen N). For people who cannot do them unbroken they should choose a scale that will allow them to go VERY fast (possibly jumping).
This is what your Fran time WILL be when you are strong enough to do everything unbroken in the regular rep scheme with the RXd weights. There is a distinct possibilithy that the rep scheme combined with these weights will make it harder than Fran because the intensity should be higher.
January 4th, 2010 on 12:38 pm
Hi All,
I am thinking I am going to need to start a food/workout blog for the Paleo challenge. Unfortunately, I am at square one with totally zero knowledge on how to set one up. Anyone have an “idiot proof” method/suggestion for getting started? I’d rather not have to ask one of my junior staffers to set it up for me, since that is not exactly billable time and probably borderlines on harassment of some sort!
Thanks much~
January 4th, 2010 on 12:46 pm
If you signed up for the AEP WOD this Saturday and you need a ride to Fairfax, or have room for others to ride with you, send me an email – chad at potomaccrossfit.com
January 4th, 2010 on 12:48 pm
Christy,
PCF does have an Excel spreadsheet for the food part…it’s linked in the World Series of Paleo link…not sure if that’s what you’re looking for or not.
Kick ass PR today, by the way!
January 4th, 2010 on 12:52 pm
Jon M-
Just read some of your blog, and nice recent articles on maintaining a diet. I particularly enjoyed the Dan Gable segment. One of the greatest coaches ever.
“The obvious goals were there- State Champion, NCAA Champion, Olympic Champion. To get there I had to set an everyday goal which was to push myself to exhaustion or, in other words, to work so hard in practice that someone would have to carry me off the mat.”
-Dan Gable
January 4th, 2010 on 12:59 pm
Christy–go to wordpress . com and you can start a blog there, it is the site most people use here at PCF to blog. Just play around with it, it should be pretty self-explanatory to set it all up.
January 4th, 2010 on 1:14 pm
3 Rounds
15 Thrusters, 75 lbs
10 unbroken Pull-ups
7:32
January 4th, 2010 on 1:22 pm
Thanks Heather and Kassi! All other blog input/ideas welcome.
January 4th, 2010 on 1:44 pm
FS: 195
Metcon: 5:22 RX’d (45#)
January 4th, 2010 on 1:48 pm
Jkett-
Dan Gable is amazing. When I’m feeling unmotivated, his writing never fails to get me fired up again.
Lifetime record: 130-1. National Champion. Gold Medalist. Coached Iowa to 15 NCAA titles.
January 4th, 2010 on 1:55 pm
Mike G-I’m slow…what is that site again? stat something dot us.
January 4th, 2010 on 2:48 pm
225#. 5:46
January 4th, 2010 on 3:28 pm
So my most hated place of employment just rescheduled a work trip the weekend of regionals. Has anyone not signed up who would like to buy my place? I don’t think I can get a refund. Ughhhh! (%&*$*&$^*#(#*()$^&*$&*
January 4th, 2010 on 5:08 pm
Sharon,
What do you do? Maybe I can help. Shoot me an email at truxutn8 AT aol dot com (that is right, two U’s in the e-mail) and we can chat. I love my job and my company, so I’m always happy to talk to people.
Mary
January 4th, 2010 on 5:32 pm
Thanks Mary! I’m emailing you as we speak. And that should read sectionals, not regionals. If anyone wants my spot – let me know.
Any other job openings or company recommendations are most welcome – sdichiara at gmail. I’m done with this place. F*&#$^ing liberal non-profits and their inability to manage.
January 4th, 2010 on 6:28 pm
Front Squat: 225# PR by 10# from front squats a couple weeks ago. It wasn’t too bad either.
Metcon: 4:15 at 65# should have been a bit quicker. the holes in my hands hurt my grip on the pull up bar. I’ll take a rest and let them heal. I should have been sub 4 since thrusters were relatively easy and I wasn’t that gassed.
On a side note- Gabe is leaving VA on sunday and going off to continue his Marine Corps career in NC. Either friday night or saturday night, I think we should send him off in a proper PCF manner. email me at jasonliebler @ gmail.com if you have any ideas
January 4th, 2010 on 6:32 pm
A week in cookie Nirvana, and now a head cold. ARGGGHHH. You can thank me later for sparing you all my germs. But, I’m going to be a pile of flabby jelly by the time I can get back in there…
January 4th, 2010 on 6:44 pm
Christie- I saw a free one at fitday dot com. I am not sure what you want in your log but it offers sheets for inputting food intake and estimates calories/fat/protein/and other craziness. There is also a tab for mood, journal comments (where you could enter your workout stuff?) and other stuff. I found it from a link of one of the Melissa Urban sites.
January 4th, 2010 on 6:57 pm
Front squat – 225 pr – 4:55 on the metcon @65# – second and third set of pullups were jumping.
January 4th, 2010 on 7:12 pm
225 on FS, definitely had more in me but 225 felt good.
3:38 on metcon # 65#, first two rounds unbroken, last round the wheels came off a bit.
Cannot. Stop. Coughing.
Great WoD today.
January 4th, 2010 on 7:18 pm
Front Squat – 115. Mainly worked on form so thank you Alison and Mel for the advice!
Metcon – 4:57 with 35# and a blue band
January 4th, 2010 on 7:44 pm
Front Squat: 120 (PR)
Metcon: 4:23 w/ 35 lbs and blue+black band
January 4th, 2010 on 7:48 pm
285 front squat. Pretty confident I could go over 300 for a max next time.
3:54 metcon Rx’d with 75lb. All Thrusters unbroken (although on third set I rested a few times but in the rack position (Aaron you would have been proud). I never put the bar down.
Pull-ups were unbroken first two rounds then did 10-5 last round.
January 4th, 2010 on 7:49 pm
check that…..last set of pull-ups I did 8-5-3…I think!
January 4th, 2010 on 7:54 pm
Mary, it is statulo dot us. The site is free and you can track all of your WOD stats.
January 4th, 2010 on 8:01 pm
195lbs Front Squat
4:02 MetCon-Last 10 pull-ups were jumping.
January 4th, 2010 on 8:05 pm
225 FS
3:23 at 65lbs
January 4th, 2010 on 8:24 pm
Front Squat – 225 (PR)
Metcon – 5:09 at 65#. Only 1st round of pullups unbroken.
January 4th, 2010 on 8:32 pm
Sharon, what do you do? What’s your experience/background?
January 4th, 2010 on 8:56 pm
105 FS
3:30 35# and jumping pull-ups
First day back after a two week vacation. This was the perfect WOD to kick off 2010. (and as I dial back in my eating and fitness
Paleo Challenge 2010 here I come. I have finally agreed to give up milk in my coffee.
Wait…is coffee even paleo? I might be in trouble!
January 4th, 2010 on 8:58 pm
FS 215, which is a PR to the best of my knowledge. Leaning forward and lack of shoulder/elbow/wrist flexibility were my limiting factors.
~3:20 with 55# and jumping pullups for Fran Lite.
January 4th, 2010 on 8:58 pm
230# front squat
3:22 with 65# and Jumping Pull ups.
January 4th, 2010 on 9:06 pm
265 front squat which is a 30 lb pr from my last documented front squat which was July.
4:45 rx’d at 75 lbs did have to break up the last set a bit. but it was a good 45 seconds faster than my Fran time so I am happy with it.
Great Job DF Pete, you were strong all around tonight.
January 4th, 2010 on 9:47 pm
Sx1: 115, 145, 165, 165, 165, 155
4:09 w/ 45# bar and blue band
January 4th, 2010 on 9:55 pm
Sx1 115, 135, 165, 185, 225, 225
3:45 w/ 65lbs bar, and rx pullups until the last 5 when my arms gave out and BJPU’s instead
January 4th, 2010 on 10:11 pm
Front Squat: 135 which appears to be a PR, 10 pounds more than on 20090924.
3 rounds:
15 Thruster @35#
15 Jumping pull ups
3:47
January 4th, 2010 on 10:12 pm
FS: 195 but didn’t get proper depth so 185
3:14 w 55lbs and jumping PU. Shoulder is not ready for 45 pull ups for sure
January 4th, 2010 on 10:19 pm
FS: 235, 3:34 on metcon, 65lbs (based on time probably should have done 75), did all three sets of pullups unbroken (given the time, this suggests the thrusters should have been faster as well)
January 4th, 2010 on 10:27 pm
FS: 65-85-95-100-115-125(PR)
Metcon: 6:27 with 35# bar, had to break pullups
January 4th, 2010 on 10:41 pm
I still feel kind of sick.
Squat 185-225-275-275-285-285.
Thrusters and pull-ups in 2:58. I felt bad when I finished, worse 2 minutes later, and progressively worse every minute after that for about 15 minutes.
January 4th, 2010 on 10:42 pm
If anyone wants to appreciate CrossFit, go spend a significant amount of time on a Treadmill. Holy cow (imagine Erika’s voice when you read that “holy cow”). Terrible.
Have been slacking on the weight gain plan, but am holding around 180. Tomorrow, rest day.
P.S. Tabata Sprints and 400′s on Sunday. Tabata sprints at 8.0 and 12 degree incline . . . I think I have an 8.5 pace in me, but it will be close, very close. 400′s at 1+30 and faster. After the Tabata, seemed fairly easy.
P.P.S. Enjoyed Sharon’s posts today . . . way to put it out there. Just FYI, liberal non-profits have not cornered the market on bad management . . . not by a long shot.
January 4th, 2010 on 10:43 pm
And I used 75lbs for the thruster.
January 4th, 2010 on 11:38 pm
Like Aaron- I still don’t feel good.
230 FS
Metcon w/65# and Jumping PUs- 430ish? Not really sure, felt terrible after this.
January 5th, 2010 on 10:06 am
I’ve been hit by a truck that feels a bit like Fran.
FS: 160(pr) failed 165 twice, could have gone heavier just didn’t have proper time
Metcon: 5:50 rx’d at 48#
January 5th, 2010 on 6:24 pm
FS: 185 PR apparently haven’t done too many FS in the past. will go heavier next time when my legs aren’t sore.
Metcon: 4:20 with 45# was still enough to wipe me out after a month of travel/laziness.
January 22nd, 2010 on 8:01 pm
[...] Rounds 3 Front Squat, 70% 1RM from 100104 6 Strict Pull-ups 9 Burpees Post loads and times to [...]
January 23rd, 2010 on 10:48 am
[...] Posted on January 23, 2010 by awf206 5 Rounds 3 Front Squat, 70% 1RM from 100104 6 Strict Pull-ups 9 [...]
January 23rd, 2010 on 1:35 pm
[...] 23, 2010 in Uncategorized | Tags: front squat 5 Rounds 3 Front Squat, 70% 1RM from 100104 6 Strict Pull-ups 9 [...]
January 23rd, 2010 on 1:54 pm
[...] Rounds 3 Front Squat, 70% 1RM from 100104 65lbs 6 Strict Pull-ups 2 reds 9 Burpees Post loads and times to [...]
January 31st, 2010 on 8:02 pm
[...] Front Squat 3-3-3-3-3, 80-90% of 1RM Established on 100104 [...]
February 1st, 2010 on 8:27 am
[...] Front Squat 3-3-3-3-3, 80-90% of 1RM Established on 100104 [...]
February 3rd, 2010 on 12:01 am
[...] Front Squat — 65 lb. 3-3-3-3-3, 80-90% of 1RM Established on 100104 [...]
February 3rd, 2010 on 1:40 pm
[...] 3 02 2010 5 Rounds 3 Front Squat, 70% 1RM from 100104 6 Strict Pull-ups 9 Burpees Post loads and times to [...]
February 3rd, 2010 on 11:02 pm
[...] By saaoodi Front Squat 3-3-3-3-3, 80-90% of 1RM Established on 100104 First time front squat – no max. 115, 115, 125, 130, 135 5 Rounds 15 Push-ups 25 Box Jumps [...]