Monday 100125
Congrats to all the participants in the Athlete Exchange Program WOD on Saturday at CF Alexandria. The next two AEP WODs will be held on January 30th at Crossfit Old Town and February 6th at Primal Fitness.
Upcoming Foundations Classes:
Foundations with Seamus Monaghan, Tue/Thu 6:30am starting 2 February
Foundations with Siddharth Sawkar, Tue/Thu 8pm starting 16 February
Foundations with Tes Salb, Tue/Thu 6:30am starting 2 March
Back Squat
5-5-5 (80% of 1RM Established 100118)
50 Double-Unders
3 rounds of:
10 Ring Dips
15 KB Swings, 2/1.5 pood
50 Double Unders
Post loads and times to comments.
Compare to 091228.
100 comments for this entry:
Leave a Reply
Photos
January 24th, 2010 on 8:13 pm
Great pic guys!! Sad I missed the end of the wod.
January 24th, 2010 on 8:21 pm
too bad I can’t leave the house without my safety vest on…kinda ruined the picture
January 24th, 2010 on 8:26 pm
It’s OK BWilks, we don’t want you to get run over crossing the street or anything. Safety first.
January 24th, 2010 on 8:35 pm
That is quite the special suit Brian. Can I also blame you for raiding the Coconut Milk at the Pentagon City Harris Teeter? Every time I go now they are sold out. I know this has to be related to crossfitters reading up on Robb Wolf’s blog.
January 24th, 2010 on 8:53 pm
Brian next time we take you out in public, we’ll use a saftey leash. Much less conspicuous in photos. http://3.bp.blogspot.com/_TgimbFk84i0/SYplirGsB7I/AAAAAAAABWc/Br0ykjRLsNU/s320/leash4.jpg
January 24th, 2010 on 8:56 pm
Is that a mistake? Or is that an extra round of 50 DUs before the metcon?
January 24th, 2010 on 8:58 pm
THAT’S why I now have to go to Shoppers to get coconut milk. Thanks guys.
January 24th, 2010 on 9:04 pm
That is one set of 50 double unders to start and one set to finish after the 3 rounds of the couplet.
January 24th, 2010 on 9:17 pm
Stuck in FL.
Still sick. Started antibiotics today after 11 days of sick.
Since I will miss 0530 tomorrow, did the workout tonight instead.
SQUAT: 155-155-155
Should be doing at least 170 but weak still and 155 was hard today.
METCON
Don’t think I did the metcon right after reading Aaron’s comment. Did 1 set of DUs to start and another set of 50 with each round for 200 DUs total.
8:34 RX with possibly extra DUs
January 24th, 2010 on 9:52 pm
Jen that’s how I read it at first. But it seems like it’s just 100 DUs.
January 24th, 2010 on 11:15 pm
Dan, that’s correct. Only (only?!) 100 DU. We want you to do one set on either side of the ring dips and kb swings. Sorry for any confusion. Though Jen blows through DU like they are nothing, so even with 100 extra DU, she will still beat me on this.
Jen, get better soon. I miss my workout partner.
January 25th, 2010 on 4:00 am
Ryan H-it’s all Harris Teeters that are out of coconut milk.
January 25th, 2010 on 7:15 am
BS 105-105-105 (1 RM was 130)
Metcon 8:29 using 1.5pd KB and red/black bands on ring dips.
For the DUs, I can do about 20 in a row when I’m “fresh,” but after that first 20, I only eek out 5-7 in a row and after the Ring Dips and KB swings, I was down to DU followed by single under followed by DU…guess it just takes practice to keep it going, eh?
January 25th, 2010 on 8:21 am
I had no trouble finding coconut milk at H-T on Glebe Rd.
And I <3 kettlebells!
January 25th, 2010 on 8:22 am
BS: 235 (pr)
Metcon 10:18 w/ 1.5 pd KB
January 25th, 2010 on 8:54 am
BSx5: 175, 180, 180
Metcon: 8:14
red band for ring dips
1.5 pood Kb
January 25th, 2010 on 8:59 am
I just wanted to congradulate Zack and Kari on getting engaged Saturday night!! I believe that they are the first couple to actually meet at PCF and get engaged. Details for the engagement party will be coming soon…..Again, CONGRADS you guys!!
January 25th, 2010 on 9:06 am
Yes, Congrats Zack and Kari!
January 25th, 2010 on 9:20 am
Awesome! congrats Zack and Kari!
January 25th, 2010 on 9:21 am
Congrats Kari and Zack!!
January 25th, 2010 on 9:23 am
Congrats to Zack and Kari!!
January 25th, 2010 on 9:28 am
I second Neda’s Congrads!
Heather – yes they get easier, practice for a short duration (3-5 minutes – right LeeAnn?) often.
All – Shoppers Food Warehouse at Potomac Yards has a variety of coconut milk – most of which has no english on it, which usually means it’s good.
All – The Mid-Atlantic ERG Sprints are this Saturday in Alexandria. If you’d like to register, go here:
http://ergsprints.com/
Vaughan O. is competing, and I would pay to see Drew do this hungover with bad form and still beat half his heat.
January 25th, 2010 on 9:28 am
Nice work Z & K! Your engagement gift will be grass-fed meat, natch.
January 25th, 2010 on 9:51 am
Congrats Kari(my foundations buddy) & Zack!
January 25th, 2010 on 9:55 am
Congrats Zach and Kari!!!!
January 25th, 2010 on 10:02 am
Thanks guys!!
January 25th, 2010 on 10:09 am
Apparently Mr. Lee and his ropes are in high demand as they are sold out until April. If anyone has an extra they’d like to part with for cash, shoot me an e-mail at davegedeon gmail.com
Congrats to Zack and Kari. There’s a link to an appropriate picture from the main site in my name.
January 25th, 2010 on 10:10 am
Congrats Zack and Kari! Does this mean you will have to name your first born Brian regardless of gender?
January 25th, 2010 on 10:14 am
Dave. No.
January 25th, 2010 on 10:16 am
Brian – Amen.
Heather et al. – no joke on SLOWLY increasing your capacity on Double Under skill work. Only increase your work load 10% each week with something dynamic and high-impact like DU’s. I went hard (20+ min/day for 3 weeks or so) trying to tackle the god foresaken DU’s and now have a wicked stress fracture in my tibia that won’t heal.
I can 1-legged suitcase deadlift 115 lbs now – which is cool. I just have to be in an aircast and crutches the rest of the time. Which is not cool. Seriously – stick to 10% work load increase/week.
So happy for Zach and Kari – wish you two the very best!!!!!!!!
January 25th, 2010 on 10:48 am
Congratulations Zack and Kari!!
January 25th, 2010 on 11:11 am
Congrats Zack and Kari!
January 25th, 2010 on 11:20 am
Wohooo Zack and Kari!!
We want to details of the whole thing. Was it over deadlifts or was the ring floating in fish oil??
January 25th, 2010 on 11:32 am
Exciting news about the engagement!
100# back squat; probably could have done more because I think my last 1RM back squat was around 130 but that was before I started keeping my journal.
8:11 metcon; did the double unders RX, 1 pood for kb swings which Brian said was too light even though it pretty darn heavy, and did negatives for ring dips, which felt much stronger than the last time I tried those.
January 25th, 2010 on 11:55 am
BS: 5-5-5: 85-105-125 (1RM = 145)
Metcon 8:34(?) using 1pd KB and orange&black bands on ring dips.
Wobbly legs today.
The Wash Blvd Giant has coconut milk in no less than 3 locations in that store: baking, Asian, and organic aisles. All vary by contents/additives and price. I tried the Asian one, and then found the cheaper/least additives in the organic aisle.
January 25th, 2010 on 12:13 pm
Jay, I just laughed hysterically at the ring floating in fish oil! Hahahah.
Congrats guys!!!!!
January 25th, 2010 on 12:30 pm
Thanks everyone! I am a lucky guy.
January 25th, 2010 on 12:40 pm
Congrats Zack and Kari!! And Dave, I love that Main Site pic.
January 25th, 2010 on 1:08 pm
My co-ed soccer team has a game tonight and we need a female to play. The game is at 11:00 pm, any one interested?
January 25th, 2010 on 1:13 pm
r s k i g e n at g mail dot com
January 25th, 2010 on 1:16 pm
Does anyone have a good beef tallow source? Does Alison sell it?
Just so people know, since I’ve switched most of my fat away from nuts and into more saturated fats like coconut/avocado/lard my performance has gone through the roof.
For those scoring at home I’m probably around 60% fat(mostly saturated), 30% Protein, 10% Veggies. No fruit.
January 25th, 2010 on 1:23 pm
Congrats Zach and Kari!!!! Best of luck!!!
January 25th, 2010 on 1:30 pm
Congratulations Kari + Zack!
January 25th, 2010 on 1:42 pm
130/7:43. 1.5 pood, 1 red band for ring dips and 100 singles instead of DUs. DUs are my new goat. Now that I have a buddy lee I really have no excuse. Bah.
Random – can anyone recommend a mechanic in the area for brakes?
Thanks so much everyone!!
January 25th, 2010 on 1:48 pm
125/8:55.
DU’s Rx’d, 1.5 pood and red/black bands for dips
I got to work out with the bride to be – congrats again! I agree Zack, you are definitely a lucky man!
January 25th, 2010 on 2:13 pm
Congratulations Kari and Zack! Great success!
January 25th, 2010 on 2:18 pm
Congrats to all of the PCF athletes who came to CFA on Saturday. You guys brought a great group and showed a lot of heart during the WODs and tremendous enthusiasm for all your teammates while they were competing. You should all be proud.
See you next time-
Sean
January 25th, 2010 on 2:22 pm
Congratulations to the Couplet – Zack and Kari !
January 25th, 2010 on 2:31 pm
Wiz- when did you get your coconut milk? they have been totally sold out the last 3 times I’ve been there (Sunday, last Thurs and last Mon)
January 25th, 2010 on 2:45 pm
Jon, I can get tallow — just a bit sporadically. You’re on my list next time I can make it to the butcher in MD.
January 25th, 2010 on 2:57 pm
I think that metcon will be troubling for me… I think it’ll take me 8 minutes alone to do the 100 DUs.
January 25th, 2010 on 3:13 pm
240 Back Squat.
7:28 Metcon. Subbed pushups for ring dips. Unbroken KB swings for all 3 rounds
January 25th, 2010 on 3:50 pm
I went to Teeter around 8 last night – halftime of the Saints/Vikings game. I found coconut milk on the Mexican/International aisle.
January 25th, 2010 on 3:54 pm
Congrats guys!!
145 BS
6:24 double orange band Ring Dips 35 # KB
January 25th, 2010 on 4:10 pm
Why is everyone looking for that stuff?
January 25th, 2010 on 4:30 pm
As far as cocunut milk goes can people share some of the nutrition info they are getting from their brands?
I use 2 brands mainly:
Thai Kitchen Premium Organic Coconut Milk
There are 120 calories in 1 serving
Serving Size: 2 fl oz
Calorie breakdown: 82% fat, 15% carbs, 3% protein
10g fat per serving
Or
Coconut Cream Concentrate from Tropical Traditions (add water to your liking to make milk)
Serving size is 1 Teaspoon (4.5g)
96 servings per 16oz bottle
More complete breakdown is here:
http://spreadsheets.google.com/pub?key=t_D7OqJBogRdFriRhm-KCaw&output=html
Overall, Tropical Traditions allows for better control of mixture (i.e. want more fat, add another tablespoon) and is about 10 cents per serving. Right now they have free ground shipping going on.
January 25th, 2010 on 4:31 pm
Coconut…not “cocunut”
January 25th, 2010 on 4:34 pm
If you want to add to then please use this link. Sorry for the multiple posts.
http://spreadsheets.google.com/ccc?key=0AlGo51fPJtU6dF9EN09xSkJvZ1JkRnJpUmhtLUtDYXc&hl=en
January 25th, 2010 on 4:38 pm
I found the Buddy Lee Aero Speed ropes in stock at the link on my name for $41.29 shipped USPS to Arlington.
January 25th, 2010 on 5:59 pm
Alison, Please add me to your beef tallow list for next time, too!
January 25th, 2010 on 6:20 pm
Back Squat: 135 lbs
28 Double-Unders
3 rounds of:
10 Ring Dips (blue band)
15 KB Swings, (1 pood)
100 Singles
8:40
January 25th, 2010 on 6:27 pm
I do not know the specifics and am not sure if anyone cares, but in my one serious post for the year i believe Buddy Lee will be at Gold’s in Ballston or Clarendon on 1/30/2010. Not sure if he is giving a class, offering pics with him in his singlet, or selling jump ropes…
That is all.
January 25th, 2010 on 6:27 pm
Katie – done
January 25th, 2010 on 6:35 pm
Squat: 215
MetCon:8:40-single unders.
January 25th, 2010 on 6:53 pm
So kind of last minute…
It is my birthday today, and unfortunately I’ve had a ton of work to do, hence the last-minute notice. I plan on heading over next door to Eleventh after the Games Prep WOD (around 9:15 or so) for food and drinks to mildly celebrate.
To pencil into your social calendar: I’m planning a larger party Saturday evening – details to follow once I confirm things.
January 25th, 2010 on 7:27 pm
BS: 225 which was a little more than my 80%
Metcon: 4:29 RX’d I can finally do double unders
January 25th, 2010 on 7:36 pm
Spider Monkey!!!! I’m already planning my birthday for this Saturday
Want to coordinate? We’re heading to Cafe Saint Ex at 9 pm. All are welcome…
January 25th, 2010 on 7:42 pm
BS: 245
metcon: 9:20 (singles, 1.5 pood, black band)
January 25th, 2010 on 7:42 pm
155-185-185
5:30 with 3:1 SUs and orange band for last 2 sets of ring dips.
January 25th, 2010 on 7:52 pm
Congratulations!
Back Squat
5-5-5
165-155-155-155 (an extra for good measure–and because I seriously underperformed on these. 80 percent of my one rep max is 180.)
50 Double-Unders
3 rounds of:
10 Ring Dips
15 KB Swings, 2/1.5 pood
50 Double Unders
9:56
Did DUs RX–and had a breakthrough, ring dips with the thin red band, and 1.5 pood. Tim, Kevin, thanks for the encouragement.
January 25th, 2010 on 7:52 pm
Happy B-day Spider Monkey! And congrats Kari and Zack!
January 25th, 2010 on 7:57 pm
BS: 295 (felt good..it was heavy…but felt strong)
Metcon: 7:25 Rx’d (my DUs are getting better! Still have work to do…but it was nice to finally see my practive paying off!)
January 25th, 2010 on 7:59 pm
5×285
5×305 PR
4×315 (a 4rm PR)
METCON
50 DU
3 rds
20 squats
3 hspu
20 squats
2 hspu
20 squats
1 hspu
50 DU
time: 5:11
injured elbows, so couldn’t do ring dips or kb
January 25th, 2010 on 8:03 pm
225 x 5; 6:20 RX’d
January 25th, 2010 on 8:17 pm
5×315, 315, 315
Metcon: 4:59
It might have been 5:00. I gave myself the benefit of the doubt.
January 25th, 2010 on 8:24 pm
BS: 275-275-225 Did the last round lighter because my knees were starting to sway and I wanted to work on controlling that.
Metcon: 9:45 with modified jump rope, 70 lbs dumbbell and switched to blue band for ring dips to ensure I was getting proper range of motion, i.e. my arms touching the top of the rings for every rep.
January 25th, 2010 on 8:24 pm
120-130-135 BS
6:35 w/ thin black band ring dips; 30lb KB; first 50 DUs, last set were 20 DUs and 90 singles.
January 25th, 2010 on 8:38 pm
1. Thanks Chad for the awesome music (Daft punk, Fat Boy Slim, Oakenfold all in one WOD….phew !)
BS: 135-165(4)-145
Pathetic on my metcon…
9:14 @ thin red band for Dips and 1 pood
January 25th, 2010 on 8:53 pm
BS: 235-245-255 all PRs for 5 rep
Metcon: 5:48 – subbed 10 GHDs and 20 Back extensions
January 25th, 2010 on 8:55 pm
5×275,275,225
Metcon: DNF due to severe DOMs from the weekend.
I’m ordering a Buddy Lee rope and locking myself in an appropriately sized room next week till I can DU like the Condition.
January 25th, 2010 on 9:17 pm
225-225-245(4)
9:XX? 2nd set of DUs were very slow.
January 25th, 2010 on 9:22 pm
Back Squat: 275-305-315(x2 F)
5:53 rx’d
January 25th, 2010 on 9:29 pm
Back Squat: 275-275-275
Metcon: 7:17 w/ 3:1 single unders
January 25th, 2010 on 9:30 pm
Back Squat
5-5-5, 95-95-135 lbs
75 Single-unders
3 rounds of:
10 Ring Dips
15 KB Swings, 30 lbs
Then:
75 Single-unders
Weight: 277.8 lbs.
January 25th, 2010 on 9:30 pm
BS: 175-185-185(4)
Metcon: 7:28 with negatives for ring dips and American style KB’s because my heel was hurting too badly to go all the way up (injury from this weekend)
January 25th, 2010 on 9:33 pm
I forgot time: 6:56
January 25th, 2010 on 9:49 pm
BS: 255
Metcon: 4:33 — Jason took me down, I sorta had my fingers crossed that he wouldn’t figure those du’s out. Oh well.
January 25th, 2010 on 9:52 pm
BS 165-185-205 w/ terrible form
Metcon 8:27 w/terrible DU’s
January 25th, 2010 on 9:55 pm
BS: 5×185-195-205
Metcon: as rx’d, 10:13. First set of DU were not too bad. Last set were AWFUL with tired arms from the ring dips. All kb swings were unbroken.
January 25th, 2010 on 10:02 pm
Happy birthday, Spider Monkey! Where the hell where you at the games prep class?
January 25th, 2010 on 10:12 pm
BS: 305, 315, 315
Metcon: 5:02 Rx’d
Great job to those who finished sub 5. I missed rep 49 at about 4:57. Oh well.
Congrats, Kari & Zack Attack!
@Kassi: Russian style KB swings are the ones that go to eye level. American style is all the way up with head through and ears visible from the side. America, F*#k Yeah!
I just started listening to the Robb Wolf podcast. It’s very good. Is it just me, or does Robb Wolf sound exactly like Aaron PCF?
January 25th, 2010 on 10:14 pm
BS: 225, 245, 265 (previous 1RM was 285, so that should be going up); 11:35 RX on the metcon, but I did all the double-unders, so I’ll take it.
January 25th, 2010 on 10:33 pm
Back Squat
5-5-5
115-115-120
Felt good to get 120…that’s a new 5-rep PR for me, although my depth was a bit questionable.
50 Double-Unders
3 rounds of:
10 Ring Dips
15 KB Swings, 2/1.5 pood
50 Double Unders
Subbed 3X SU’s for DU’s
Used 30# KB (first time that heavy)
Blue band, then blue and black band for Ring Dips
8:44
Started tracking my food on FitDay. I’m exactly where I want to be, but it’s definitely good to be able to track it.
January 25th, 2010 on 10:38 pm
135 lbs
8:03 1.5 pood, 25 DU-SU-SU, 3x SU on the last set
Kept the weight light because my right abs/groin area is feeling pretty spicy from the over head lunges a while back
January 25th, 2010 on 11:18 pm
Back squat: 155#
Metcon: 6:00
Ring dips were a shit show as usual. Varying arrangement of red/orange bands on dips, 1 pood KB, both sets of double unders and all KB unbroken (I don’t know why you would break a set of 15 KB, but Andrew and Erika put this so I feel the need to point it out as well to compensate for lack of rx’d dips. Just fyi).
Aaron, for your notes: nothing hurts today. This was a very new feeling.
January 25th, 2010 on 11:46 pm
Back Squat: 135x165x165
I’m working on my depth and went a little lighter.
Metcon: 6:36
1.5 pood
January 26th, 2010 on 8:14 am
BS 95-135-145
Metcon 8:48 w/1.5 pood and feet on box for last 2 sets of ring dips.
Didn’t want to overdo it on the BS so went pretty light this time.
January 26th, 2010 on 9:15 am
BS 225#-255#-255#
First day back after being sick, but depth was mediocre at best.
Metcon: 6:46
Flew through the first DU’s, ring dips, and KB swings, but that last set of DU’s my body just didn’t want to work.
January 26th, 2010 on 10:15 am
Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/01/26/100125/
Chris K. also got 315
January 26th, 2010 on 1:20 pm
BS 85-115-125 (1 RM was 140)
Metcon 10:11 using 30# KB and black band on ring dips. Scaled to 70 DU’s each before and after (instead of 100)