Monday 100208
Athlete Profile: Sally S.
Hometown: Buffalo, NY
PCF: When did you start at PCF?
Sally: 1/19/2009
PCF: Favorite WOD?
Sally: Anything with DLs/Running
PCF: Lease Favorite WOD?
Sally: Grace/Isabel – hate em!
PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
Sally: I have played sports my entire life specifically basketball in college. After my basketball career ended I got into running. I usually ran up to 5 miles a day probably six days a week. My lifting routine turned into some push ups and some abs after my run.
I met this guy Dave who dabbled into Crossfit at my old globo gym. I did a few workouts with him, but I wasn’t completely sold on it. He told me to check it out when I decided to move to DC in July 2008.
PCF: Talk to us about your thoughts after completing your first WOD.
Sally: I am pretty sure my exact words (after Fight Gone Bad on foundations graduation night) were “Sign me up for life!”
PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs.
Sally: The first time I attempted Helen I had a time of 11:xx with the bands for assistance. After I learned how to do pull ups I had a time of 9:18 as prescribed.
The first time I attempted Fran I had a time of 6:xx. I did it after a hill work out with Aaron and Jon and I didn’t even realize it was Fran. The next time I attempted Fran I had a time of 4:54 as prescribed.
I really don’t have a favorite WOD. I love anything with deadlifts and running!
PCF: Favorite CF/PCF moments you’d like to share?
Sally: My favorite PCF moments include regional qualifiers last year, getting kicked out of Eventide (it makes a great first impression – try it!), dominating Brian in a bacon eating contest, singing karoke at Champs, and the ongoing dance parties which sweep PCF.
PCF: Any advice for our newbies?
Sally: SPEAK UP! Don’t be shy – it’s a judgment free zone! Ask questions if you have them and show up for happy hours if we have them. PCF is an awesome gym, but it’s the community which brings it to the next level. Also, PCF loves sarcasm so please bring your “A” game on a daily basis.
PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
Sally: Curtis. I want to be smokin’ hot when I am older too. Although I haven’t seen his dance moves. Therefore, I might have to give this one to Brian.
____________________________________________________________________________________________________
Men of PCF Calender on sale here to benefit Wounded Warrior Foundation. Release Party Saturday, 13 Feb, at 3pm at Potomac Crossfit.
GFIT Warmup of the Week:
This goes on non-strength bias days (so not today)
Tucked L sits (strength)
Heel lift resistance holds (strength)
Forward roll (gymnastic skills)
Straddle position (flexibility)
Squat
3-3-3-3-3 (85-90% 1RM)
3 Rounds
5 Weighted Pull-ups (50/25 lbs Dumbbells)
10 DB Single Arm Hang Power Snatch (use weight used for pull-ups)
5 Burpees
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February 7th, 2010 on 11:25 pm
LYL SalDawg.
Cutis’ reaction upon reading the last sentence: Heck yes, I’m the hottest coach!! Wow, great, Sally says I’m “older.”
Classy.
February 7th, 2010 on 11:45 pm
So there’s been some mulling around at the box that spider monkey has outgrown his name (physically). So I leave it to the creative genius of the PCF board to bestow a new name (or to keep the original).
February 8th, 2010 on 7:31 am
BS 3-3-3-3-3
105-105-105-105-105
Metcon: 6:06 with blue band pull-ups
Today was a hot mess. Couldn’t get to 90 degrees on the squat consistently. Oh well, tomorrow is another day!
February 8th, 2010 on 7:39 am
@Spider Monkey – I haven’t even met you, but I still can’t imagine you as anything other than Spider Monkey! How the heck to you improve on a nick name like that?? If you have physically outgrown it, then doesn’t that just add to the irony? My vote is to embrace it!
February 8th, 2010 on 7:55 am
Spider Monkey- In Costa Rica, it is the smallest monkey. The biggest is the howler monkey. I linked a picture that shows you its outstanding characteristic (besides howling). I will let the blog decide if it applies to you.
February 8th, 2010 on 7:57 am
Sorry – here is the link. (I hope)
February 8th, 2010 on 8:32 am
Spider monkey,
Your name was given to you after the proper intake of the special elixer that is Stella. Therefore a new name cannot be given until an appropriate amount has been consumed. Further, regardless of the fact that your bigger, the name is a measure of more than just your physical size.
This all from a guy who people call “penguin”…
February 8th, 2010 on 8:40 am
BS: 185-190-195-200-200
Metcon: 5:20 rx’d
February 8th, 2010 on 8:51 am
I suggest that we wait until Vegas Mike weighs in on this one before doing anything rash.
February 8th, 2010 on 9:08 am
BS: 85,115,115,115,125
Metcon: 5:45 (Negatives for weighted pull-ups)
February 8th, 2010 on 9:32 am
Since The Dave named the monkey, it shall be The Dave who decides name changes.
And minus 50 cool points for asking for a new nickname. You don’t ask, these things are assigned.
February 8th, 2010 on 9:48 am
Sophie, are those the Howler Monkey’s testicles or is that part of the tree??
February 8th, 2010 on 9:49 am
I agree Kassi. Seems Spider Monkey didn’t learn from the Emma fiasco.
February 8th, 2010 on 10:06 am
Sallster!! So glad PCF realized your genius and introduced it to all the newbies who don’t yet know you / your sarcasm. Love the picture too, pretty much just the usual: love your life.
Spider Monkey, I think the notes of warning in the jungle should be heeded.
February 8th, 2010 on 10:53 am
Lumberjack – they belong to the Howler Monkey NOT the tree.
February 8th, 2010 on 11:40 am
Sophie, do you something about spider monkey we don’t????
February 8th, 2010 on 11:41 am
Sal, you ol’ dog you. Good stuff.
So, I’m assuming that the 10 DB HPSs are 10 total and not 10 for each arm. Right? The “single arm” part makes me suspicious….
February 8th, 2010 on 11:52 am
Whoa whoa whoa spider monkey wasn’t asking for a new nickname, he was just putting out his feelers and trying to get PCF concensus. I mean when names like spider gorilla or silverback gets thrown around, makes you wonder…
Sophie, I’m flattered that you would think spider monkey is so well… endowed.
February 8th, 2010 on 12:09 pm
Yay for Sally’s athlete profile!
Miss you girl!
February 8th, 2010 on 12:20 pm
BS: 225-235-245-255-265…I know not as programmed but I am still trying to figure out what my 90% is. 265 felt good.
2:43 on metcon.
Jay we did 10 total on the snatches…so five each arm, each round
February 8th, 2010 on 12:21 pm
BS: 235
Metcon: 3:42 @ 55#..i was too slow getting a 50# db
Great workout.
Spider Monkey,
your just Spider Monkey on steroids now
February 8th, 2010 on 12:22 pm
Jay, its 5 each arm. Still a brutal triplet though.
Squats @265
Metcon: 3:06 w/strict pullups (no weight)
February 8th, 2010 on 12:47 pm
Squats @ 205
Metcon: 35lbs/db, 4:15
good programming today
February 8th, 2010 on 1:12 pm
BS: 105-140-140-140-150
Metcon: 3:11 w/ thin red band pull-ups.
February 8th, 2010 on 1:24 pm
Forgot to add….nice profile Sally…good stuff..
February 8th, 2010 on 2:36 pm
Hey guys, I know I’ve talked to several of you individually so I thought I post this for others who might be having any similar issues. Long story short, in June I had a back injury. In my hurry to get back to CF, I ended up injuring my shoulder in the process. In November I could not raise my left arm over my head, barely put a jacket on, or sleep on my left side. I spent Dec in physical therapy and barely got any mobility back. 3 different doctors gave me different answers as to what they thought was going on.
With all this fun going on, I decided to set up some one on one sessions with Jon Matzner to see if he could help out. In the one month of working with Jon, I have regained full range of motion in left arm and have been able to begin performing some of the lifts. In working on form with the Oly lifts as well, I’ve been able to match my pre injury OHS 1 Rep Max and 1 Rep Max on back squat. In Dec my Dead lift 1 Rep Max was at 225, just last week I did a 5X5 DL with that same weight. I also did the previous Sundays 21-15-9 Snatch/Pull Up WOD with 90% of my previous 1 Rep Max on the Snatch.
If anyone out there has any nagging injuries or if you’re just looking to try and get some additional improvements in your strength, form, or flexibility, I would highly encourage you to try some one on one time with Jon. I am finally starting to get my form straightened out and seeing quick and significant improvements in strength. If anyone is interested in hearing anymore details, please feel free to email me at 1BradGregory@gmail.com.
February 8th, 2010 on 2:47 pm
Spider Monkey, one of my favorite brand of shoes is called “Naughty Monkey.” They are strong, well-made, and very stylish. I think it’s a perfect upgrade from your current alias.
Great profile Sally!
February 8th, 2010 on 3:03 pm
BS: 85-105-115(2)-110-105-(105)
Metcon: 3:30 w/20# DBs
February 8th, 2010 on 3:26 pm
Steroid Monkey
February 8th, 2010 on 3:41 pm
BS: 155
Metcon: 4:45 rx’d
i appreciate all these wods at 80-90%. it’s very helpful to work on form without the pressure of shooting for a PR. i did too many burpees the first round of the metcon but they felt strong so i didn’t mind the extra work. i think i’ve finally passed my post wisdom teeth slump.
and thanks to andrea and chris for the butterfly kip and snatch skills work.
February 8th, 2010 on 4:35 pm
So now that I’ve moved approx. 4.5 tons of snow from my driveway and walkway… any advice on parking near the box? All my usual spots are covered in snow.
February 8th, 2010 on 5:23 pm
Rock on Brad. That is amazing recovery.
February 8th, 2010 on 5:38 pm
Great job, Brad! You have my utmost respect for being one resilient SOB
February 8th, 2010 on 5:49 pm
315-315-315-315-335
3:00 RX
February 8th, 2010 on 5:50 pm
155 X 5
4:32 25 #DB 1/2 bodyweight 1/2 red band
February 8th, 2010 on 6:32 pm
Bruce- This may be too late but park in the garage on Highland Ave. It’s a couple of blocks north of the box. It’s normally free after 6pm but today was open and free all day.
Hope your ready to move more snow tomorrow-
February 8th, 2010 on 6:33 pm
Thank you Gabe for weighing in correctly. When I search the data banks for recollection of the events around the naming of young Aaron, many factors came into play. Much like the hat in Harry Potter, once chosen it may never be removed. Besides what would big Kyle do without the SM??????
Spider Monkey you were born, Spider Monkey you shall remain. So sayeth the Clydesdales…….
February 8th, 2010 on 6:54 pm
BS: 275-295-315-315-315
Metcon: 2:48 rx’d
February 8th, 2010 on 7:11 pm
backsquat: 120
Met-con: 5something. Terrible. Just plain terrible. Totally mentally checked out for these.
February 8th, 2010 on 7:12 pm
The Clydesdales have spoken.
So let it be written… so let it be done…
Love, Spider Monkey
February 8th, 2010 on 7:29 pm
lame resort gym WODs:
Sunday 100 situps
100 flutterkicks
Monday 21-15-9
thrusters
situps
lunges
tomorrow I may attempt 400m walking lunges on the beach
PCF – can you put my (already paid for) calendar aside. I’ll be back in on Saturday. Thanks
February 8th, 2010 on 7:46 pm
Back Squat: 275 with some good depth and some questionable
Metcon: 5:17 not rx
February 8th, 2010 on 7:57 pm
Laura B- jealous!! Bring us back some sunshine please.
Vegas and Spider Monkey, all due respect, Sean Puffy Combs changed his name from Puff-Daddy to P-Diddy. Jennifer Lopez changed her name to J-Lo. The list goes on and on…. If Spider Monkey is no longer a spider, he should change his name too!
Naughty Monkey!
February 8th, 2010 on 8:15 pm
BS – 225-255-265-275-275
Metcon – 6:55. 50# DB for snatches. 40# for pullups in the 1st round. But scaled to just strict pullups in the 2nd round after several failed attempts at 40#. Pretty terrible.
February 8th, 2010 on 8:57 pm
I need your help. I’m heading to Boston tomorrow and will likely be doing the WOD at Crossfit Boston. Tomorrow they are doing my favorite WOD–Fight Gone Bad. I have my own theory on which exercise to do first, but would love some input from others as well. Thanks.
February 8th, 2010 on 9:35 pm
BS: 225 X 5
Metcon: 5:22 RX’d.
Joe – Start with PP for sure…at least that’s my opinion.
February 8th, 2010 on 9:39 pm
Thanks Jeremy.
February 8th, 2010 on 9:49 pm
Joe, I recommend starting with wall balls because you lose a lot of time transition time getting off the rower and getting to the wall ball, but that may not be an issue depending on how they set it up there.
BS:27-275-225-225 getting an odd pain in my back which may be from favoring one knee over the other. Something I have to work on.
metcon: rx’d can’t remember the time, want to say between 5 and 6 minutes.
February 8th, 2010 on 9:58 pm
BS: 315, 335, 335, 335 (out of time)
Metcon: 6:24 w/40# DB for pull-ups. My pull-up muscles are still smoked from Angie on Saturday.
February 8th, 2010 on 10:02 pm
BS: 165-165-185-185(2)-165
Metcon: 5:02 @ Deadhang, 30# DB Snatch
February 8th, 2010 on 10:33 pm
BS: 105
Went lighter than usual because my left shoulder popped and then hurt like crazy when warming up rowing. It held up okay, but I didn’t want to go any heavier.
Metcon: 4:16 with blue band then blue/black, 20# DB snatch
February 8th, 2010 on 10:36 pm
Thanks Vaughn.
February 8th, 2010 on 11:10 pm
BS: 175-185-185-175-175
Metcon: 4:17 RX+ (40# DB for snatch)
Not quite 85% on all my sets – I should have been at 185 for all 5 sets, but this is still by far the heaviest 5×3 set of back squats I’ve ever done.
February 9th, 2010 on 6:50 am
BS: 225/225/245/245/255(f)
Metcon: 5:22 with 20lbs for Pull-ups and 35lb snatch.
@Joe: Thanks for a great time at the Super Bowl party!!! Good times!!!
February 9th, 2010 on 4:03 pm
265 – 275 – 275 – 275 – 275 (f,2)
4:39