Monday 100201
Men of PCF Calender to benefit Wounded Warrior Foundation
Front Squat
3-3-3-3-3, 80-90% of 1RM Established on 100104
5 Rounds
15 Push-ups
25 Box Jumps
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Photos
January 31st, 2010 on 8:11 pm
Calendar is awesome – nice work, guys! Next time, more skin (except maybe for Mr. June…)
February 1st, 2010 on 8:28 am
Front Squat:
85-105-1115-115(2)-115
5 Rounds
15 Push-ups
25 Box Jumps
10:21 – Brian described my push-ups as of the “drunken cobra” variety. Must work on sobering up my cobra.
February 1st, 2010 on 8:28 am
255 FS, 4:08 rx’d medcon
Nothing like Brian’s “thrust” push-up demonstration, Kelly Clarkson and 125 BJs to get your day off to a good start.
February 1st, 2010 on 8:58 am
205 FS
8:37 metcon Rx’d+ (0530 counting yielded 6 rounds of push-ups)
February 1st, 2010 on 9:04 am
I posted this on Friday. It applies today as well. The 80-90% means you could either pick a weight between 80-90 and stick to it or start at 80 and see if you can move up each set but make sure to stay below 90%.
I am going to post this a couple of times so everyone sees it. Dave Supernova is the cause of this.
When a workout has a percentage of 1RM prescribed next to it, that is more of an instruction than a suggestion of where to start. I know you CAN do more than 80% of your 1RM for a set of 3. I am saying you shouldn’t. We are not going for a 3 rep max every time. Instead I want you to do a volume of work at a certain weight.
So if your 1RM deadlift is 300, I want to see sets that look like 240-240-240-240-240. If that is too much, 200-220-240-240-240(2).
There is some flexibility here, especially for people who find they are crushing their old PR’s so the % of a 1RM may be off. I would expect someone like that who thought they had a 300lb deadlift but were pretty sure they are much stronger now to have sets that look like this: 240-250-260-260-260.
We want to avoid sets that look like this:
155-225-285-300(f)-285. Yes, you set a huge PR and tried to get your 1RM for for 3, but that’s not the point.
Why is this the case? The long answer has to do with Bulgarian and Russian weightlifters and how they figured out what the ideal percentages for the ideal rep schemes were to produce the greatest adaptation in the body. The short answer is that we are not going for a PR every workout. Rather, we are doing some workouts so that you get a 1RM PR the next time we test that.
You will know the difference between going for a PR and going for consistent work across sets because the % will be in the workout description. otherwise it will say establish a new RM for that rep range or it will just say 3-3-3-3-3-3.
Does that make sense to everyone?
February 1st, 2010 on 9:10 am
115 FS, 9:30 medcon
Mary, if you click on my name it will send you to my photography blog.
February 1st, 2010 on 9:18 am
175 FS
4:52 RX’d
February 1st, 2010 on 9:22 am
Question for Aaron PCF — does the following seem like a reasonable attempt at executing this workout? Any suggestions about how to do it better would be appreciated — I don’t know what my 1RM is, so i guessed it would be about 210, which is 70% of my 1RM BS, which is about 300. 90% of 210 is 189, so i did: FS 5×3 = 165-185-185-185-205
MetCon = 6:30 rx’d.
February 1st, 2010 on 9:24 am
That’s not bad, Bob. The important part is trying to keep an appropriate weight for an appropriate volume. Inevitably, if you do not know your 1RM you are put in a guessing situation and the general rule is that the weight should be challenging, but you shouldn’t face the possibility of not finishing a set until about the last set.
February 1st, 2010 on 9:33 am
FS: Previous 1RM was 200. Sets were 165-175-185(2)-175-175
Metcon: 8:32 rx’d
February 1st, 2010 on 9:36 am
Front squat 145-145-145-155-165
Metcon 8:49
pushups 10-8-6-5-5, and step-ups
February 1st, 2010 on 10:05 am
FS: 3-3-3-3-3
85-95-105-105-105
(3RM = 115)
my wrists were really hurting on this one today.
Metcon: 12:35
scaled to knee PU’s w/ 35# plates under hands.
February 1st, 2010 on 10:13 am
Aaron PCF — Thanks. b
February 1st, 2010 on 11:14 am
PCF Superstars on today’s CF mainpage: http://www.crossfit.com
We are in the first picture.
Also, see if you can find Spider Monkey’s alter ego…
February 1st, 2010 on 12:04 pm
Congrats on your cert guys! Welcome to the club :O)
February 1st, 2010 on 12:34 pm
Gabe, you mentioned that you enjoyed the cert but based on the picture it seems you REALLY liked it.
February 1st, 2010 on 1:00 pm
I pushed my gut out, and made sure it was visible per our conversation. Just for you Mikey.
February 1st, 2010 on 1:19 pm
Nicole B. Thanks for the link!!! Today is very slow at work, thankfully.
100 FS; 11:25 metcon (did 15 push ups w/35# weights under hand rather than scale per Brian PCF’s option for people who can do 8 real push ups).
I have been feeling pretty strong and I am making some progress I can be proud of. This morning’s box jumps made me regret every last bite of that cupcake I at for dessert last night. I’m slowly transitioning to Paleo though; it will be a process, as it is for everyone. The ironic thing is I am quick to notice when other people make excuses, yet I can’t seem to keep myself from making them on the diet. On the positive side, I found a great recipe book that gives me some solid recipes and they are quick to pull together. My biggest Paleo challenges are sugars, alcohol, and catching up with friends. First of all, I have shark rows of sweet teeth!! And I love having drinks with friends or a glass of wine with dinner. Throw in chips and salsa/queso and a margarita and I self destruct. My weight reflects these weaknesses. I think I will set weekly goals for myself rather than go cold turkey Paleo.
Feel free to comment.
February 1st, 2010 on 1:23 pm
Nicole B. Those are some amazing photos!!!!
February 1st, 2010 on 1:27 pm
Upon further examination Mike, I believe that Bizarro Spidermonkey’s (who happens to be friends with The Condition) facial expression trumps my gut extension in terms of hilarity. He is obviously making an effort to be different, whereas I just look fat.
February 1st, 2010 on 1:43 pm
Gabe’s not fat, he’s big boned.
February 1st, 2010 on 1:45 pm
And it may have something to do with the fact that he’s excited about the fact that he’s behind Jon Gilson…
February 1st, 2010 on 1:47 pm
Hmmmm… this isn’t the first time spider monkey has run into alter-egos…
Back in college (when spider monkey was in his smaller form) there was another spider monkey alter-ego slightly bigger than me – so people started calling him the SS version of me, SS being super-sized.
I guess that goes to show that all Asians look alike. Wait, spider monkey is Asian? I thought he was Mexican.
February 1st, 2010 on 1:48 pm
Front squat – all done at 85# to work on form. This is about 80% of my 1RM.
MetCon – 10:10. 10-8-6-4-2 strict pushups per Brian’s scaling. box jumps all legit.
Probably should have done all of the pushups rather than scale – I went through these quicker than anticipated.
I need to figure out how to make those box jumps faster. I move consistently – but there is a lot of wind-up to get on the box. Any recommendations welcome.
February 1st, 2010 on 1:49 pm
Spider Monkey is Native American. Duh.
Also, rest assured that we informed him that he could only be considered Spider Monkey-Lite and that the official Spider Monkey would come at him if he disrespected. The SM See Food Diet has paid off to this contribution
February 1st, 2010 on 1:52 pm
Front Squat @ 215.
Metcon: 5:54 Rx
February 1st, 2010 on 2:13 pm
Mary, I feel your pain. I fell off the paleo bandwagon super hard this weekend, knocked out some teeth and tore off my left arm. It started with many cocktails Saturday night but really ramped up with ‘just a bite’ of a cupcake on Sunday morning that led to three brownies and three cookies during budget briefs. But wait, there’s more….a couple (four? five?) handfuls of chocolate covered almonds at poker for dinner. Yes, that’s all I had for dinner besides so sweet potato chips. Blah.
All this and I don’t even like chocolate that much.
So…break, break…restart. Let’s go.
February 1st, 2010 on 2:17 pm
Best paleo advice you can get:
When you fall off the wagon, it doesn’t matter why and it doesn’t matter how hard. Just get back on and try not to do it again. Then, when you fall off again (which you will), get back on again.
Never make a bad day or weekend as a reason to quit.
February 1st, 2010 on 2:28 pm
As the only thing I truly excel at is not eating well, here’s my weekend. If anyone is interested, I’m holding a Level 1 nutrional cert next weekend on eating for non-performance.
Saturday:
Rockland’s – buffalo chicken tender salad and mac and cheese
Mexican Restaurant – 10 to 12 baskets of chips, 2 enchilades, 1 tamale, 1 taco
Sunday:
Italian Store – Large sub and Chicken Parm dinner
February 1st, 2010 on 2:44 pm
Dave, well done
February 1st, 2010 on 2:50 pm
Mary re: Paleo-
The trick, for me, is planning. I can stick to things much better if I have planned ahead. So on Sunday I make a bunch of hard boiled eggs, paleo muffins or pancakes, snack sized bags of nuts, cut up carrots etc. to eat during the week.
In regards to eating out, I try to convince people to eat at paleo friendly places and then I make difficult orders.
Lastly, I hate to admit that I quote Brian. He asked me one day why I was not doing Paleo and I started on my list of excuses about not knowing enough etc etc. His reply – Just do it already. So now that is what I say to myself when I am debating cheating or not… just do paleo already.
Hope this helps.
February 1st, 2010 on 2:52 pm
ps I wrote this while eating a choc. chip pumpkin muffin…
February 1st, 2010 on 2:53 pm
Ooh, Dave, Mexican Restaurant menu and Italian Store speak to me!
Thanks for the feedback.
February 1st, 2010 on 3:12 pm
Dave,
Mexican AND the Italian Store??? you are my new hero!
February 1st, 2010 on 3:35 pm
Mary,
My take on paleo –
I have been pretty consistent with paleo eating for about 5-6 months now.
When I say consistent, that means falling anywhere between 70% and 90% paleo eating throughout any given week (rarely do I have a perfect week).
You’ll quickly realize how much better you feel when you stick to the lifestyle and will eventually see some nice improvements in pretty much everything (sleep, energy, mental sharpness/attitude, body composition, performance etc.)
The key for me has been to not obsess over it, but enjoy it. I like to read about it and tweak things here and there to see how my body reacts for better or worse (currently dabbling in intermittent fasting, in the middle of my first 36 hour attempt…we will see how I feel at 24 hours – right now I feel great).
What’s even more important is to not get down on yourself when you slip up. You are human and, in my opinion, it’s important to understand that those things that we love to cheat on were put here on Earth for us to enjoy – albeit in extreme moderation, but to enjoy occasionally nonetheless.
So, if and when you eat that cupcake, just enjoy it and get back on the train. I found that getting upset about cheating here and there just made everything more stressful and decreased the overall satisfaction that comes w/ a paleo eating life style – which is just feeling the best you can feel. It made it feel more like a chore than a positive way of life.
Always, in the end, there are much worse things you can do than cheat on your diet!
I hope this helps – learn to enjoy it, take it in stride, don’t stress and everything will fall into place.
P.S. Italian Store is money.
February 1st, 2010 on 3:53 pm
Kyle H. thank you! I appreciate the support. I am still in transition and am motivated to make a bigger effort. I will work on consistency and savor my cheats rather than dwell. Great advice.
February 1st, 2010 on 4:33 pm
Mary, my take on paleo commitment issues…
While I subscribe to the “just do it already” school of thought, there are plenty of experts who have a slightly different take for those who have a hard time committing to 100% paleo at first.
Eating as good as you can as much as you can whenever you can puts you loads better than eating a bagel for breakfast with a skim latte, Cosi signature salad with low fat balsamic dressing for lunch, and a lean cuisine and chocolate chip cookies for dinner. Simply fixing one meal a day and progressing from there puts you in a better place than only thinking about doing it for months and never getting on board.
Or, just cut out grains this week, next week tackle alcohol, the week after that legumes, etc.
I actually took grains out of my diet first for a bit, then took everything else out and didn’t have such a bad adjustment period.
February 1st, 2010 on 6:25 pm
Supernova, I disagree with your statement on your skills. You also are a pretty decent drinker with a special expertise in scotch consumption.
February 1st, 2010 on 6:26 pm
A nice bacon endorsement from the President of Argentina. Apparently, pigs being “dirty” animals has nothing to do with their cleanliness.
http://www.cnbc.com/id/35148562
February 1st, 2010 on 6:39 pm
Front Squat: 125 lbs
Metcon: 11:00 Rx’d
February 1st, 2010 on 7:08 pm
Front squat 75#
Metcon 10:20 something _ 1st 2 rounds 10 strict push ups rest with knees. Ability to keep core strong still weakness. Need to get back to additional core practice post wod.
February 1st, 2010 on 7:19 pm
185lbs
7:22 Rx’d
February 1st, 2010 on 7:27 pm
Front Squat: 5 x 3 (all with 245lbs).
Metcon: 6:55. Really focused on push-ups and made sure chest hit the deck EVERY time. box jumps were better…actually did touch and go for several sets of 10-12 at a time. Getting better. The height helped though. Prob can’t really go touch and go with a 24″ box nearly as well.
February 1st, 2010 on 7:47 pm
Front squat – 85 pounds. I don’t know my 1RM, but this fit Aaron’s prescription.
Metcon: 8:06, with regulation pushups, scaled per Brian’s suggestion at 10/8/6/4/2. I probably misunderstood Brian’s scaling though, since more pushups was definitely achievable for me.
February 1st, 2010 on 7:53 pm
125 # 8:32 10 PU 25 BJ
February 1st, 2010 on 7:56 pm
185-205-205-225-205
metcon: 4:08 RX’d
GREAT job Wilkins and Condition…great times.
February 1st, 2010 on 7:58 pm
Front Squat: 95#
Metcon: 7:45 (25 box jumps, 10 strict push-ups)
February 1st, 2010 on 8:20 pm
Front Squat: 105#
Metcon: 9:02(12 strict push ups, 20 box jumps)
February 1st, 2010 on 8:21 pm
Front Squat: 135-145-145-155-145
Metcon: 7:50 Rx’d
February 1st, 2010 on 8:25 pm
DFPete – I’m not a role model. Kids or athletes should not emulate the way I eat when I fall off the wagon.
February 1st, 2010 on 8:25 pm
Front squats: 95-95-105-105-110
Metcon: 9:33 with 15 box jumps each round and pushups 15-10-5-5-10
February 1st, 2010 on 8:30 pm
215 FS
3:21 Metcon – some of the reps were sketchy definitely
February 1st, 2010 on 8:30 pm
165#-185#-205#-205#-205#
4:23 metcon
February 1st, 2010 on 8:41 pm
FS: 205-215-215-215-215
Metcon: 8:40 rx’d box jumps is what slowed me up.
February 1st, 2010 on 8:49 pm
FS: 145/155
Metcon: 8:26 Rxd
February 1st, 2010 on 8:54 pm
FS: 165-175-175-175-185
Metcon: 9:05
February 1st, 2010 on 9:10 pm
FS: 85
It’s been probably about 6 months since I did a heavy front squat day, so I’m pretty pleased with this.
Metcon: 10:29
Did the prescribed number of reps, but did knee pushups and some box step ups due to a sore right knee.
February 1st, 2010 on 9:18 pm
Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/02/02/100201/
February 1st, 2010 on 9:23 pm
Front Squat: 85-95-105-105-115
Metcon: 10:40 with knee pushups. Slow and steady!
February 1st, 2010 on 9:34 pm
I get knocked off leaderboard because of The Condition’s sketchy ROM? Twin..I may not let u cuddle anymore.
February 1st, 2010 on 9:40 pm
205-205-205-215-215, 6:11 RX
February 1st, 2010 on 9:44 pm
Front Squat: 225-245-245-245-245
Metcon: 6:24
February 1st, 2010 on 9:47 pm
FS – 185-205-205-205-205
Metcon – 8:30 rx’d
February 1st, 2010 on 9:48 pm
Front Squat: 85-90-95-95-100
Metcon: 12:09 Rx’d
February 1st, 2010 on 9:48 pm
Aviv and Brian both beat you too.
Benefit of the doubt Situation. Regardless of a couple sketchy reps, I would still have beaten you
February 1st, 2010 on 9:51 pm
a few…cough cough.
February 1st, 2010 on 9:59 pm
Front squat: 135#
Metcon: 10:22 with knee pushups
February 1st, 2010 on 10:45 pm
155 on the front squats. 1RM is about 185, so 155 is somewhere between 80% and 90%.
On the metcon, 9:06, as rx’d. Legit push ups, made sure chest was to the deck. I’ve really been working on these and can tell they’re really getting better, and I am stoked about that.
February 1st, 2010 on 11:01 pm
215 Front Squat / 5:50
February 1st, 2010 on 11:48 pm
255 FS, felt great
5:09 metcon
Condition and Wilkins had their own boxes Situation, so relax. Condition probably had some sketchy reps, but I will concede that my outburst that he only did 4 rounds was probably jealousy fueled.
February 1st, 2010 on 11:57 pm
185 all sets on FS – 6:43 on metcon
February 2nd, 2010 on 6:20 am
205/8:03 rx’d
February 2nd, 2010 on 6:58 am
Front Squat
175
9:47
February 2nd, 2010 on 10:15 am
Front Squat – 175/8:11
February 2nd, 2010 on 11:13 pm
65lb
8:48 on metcon