Saturday 091107
In teams of 2, complete 3 rounds for time
100 Box Jumps (50 each), 24/20 lbs
100 KB Swings (50 each), 1.5/1 Pood
Post team time to comments.
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In teams of 2, complete 3 rounds for time
100 Box Jumps (50 each), 24/20 lbs
100 KB Swings (50 each), 1.5/1 Pood
Post team time to comments.
November 6th, 2009 on 9:00 pm
Rich S.
That’s 150 more bjs for you.
November 6th, 2009 on 11:03 pm
whoa guch…i dont know what they talk about openly in Turkey…but we dont discuss that in open forums here usually.
November 7th, 2009 on 8:32 am
Heading to CF 101 today with Coach Glassman at CF Fairfax, so good luck on this.
Any and all references to BJs, especially if they can be tied to Rich (though really, how hard is that?), strongly encouraged.
November 7th, 2009 on 9:58 am
Thought this was an interesting link. thought i would share.
make your own trail mix/bars/shakes.
http://www.youbars.com/
November 7th, 2009 on 11:20 am
Ryan Powell blogged about You Bar here:
http://www.powellfitness.net/pcf-wod-090827/
November 7th, 2009 on 12:03 pm
I’m not a regular blogger, but are there any back injury experts that might be able to add their experience to what ails my lower back?
I haven’t been to the box since Wednesday, October 28, 2009 for three reasons: 1) I was out of town Halloween weekend 2) Upon returning to DC, I got the flu and am just now getting back to 100% and most importantly 3) After the low back squat heavy WOD on Tuesday, October 27, 2009, I noticed a sharp shooting pain in my lower back a couple of days after. I dimissed it as muscle soreness, but that usually fades within a few days. This is definitely different. The pains has subsided, but there’s still a noticeable discomfort. I’ve got a doctor’s appt. scheduled for Friday, November 13th, but I was hoping there might be some stretches or something I could do so that I don’t miss a second week at the box. I’m in serious Crossfit relapse.
Also, John M. I’m on the Movemeber bandwagon as well. We’ll be Mo-Bros.
Thanks for the input.
November 7th, 2009 on 12:11 pm
DF Pete, Jason L,
How bout that Penns State game later today?
November 7th, 2009 on 12:28 pm
15:08 with Jason L. I scaled down to 35# in the 3rd round and I was still slowing us down. Great job, Jason.
November 7th, 2009 on 12:30 pm
15:44 with Sean- Time might have been slowed due to taking break to encourage Scott Q and remind him that the Zone will pay off for him…eventually…
Wasn’t able to stick around to witness Rich’s BJs…Hopefully he rocked them and all were satisfied…
November 7th, 2009 on 12:46 pm
DF Pete and Gabe: 15:40
November 7th, 2009 on 1:04 pm
Scott C- Definitely recommend seeing a professional on the back issue. Coming off a long term lower back strain myself, you’ve gotta take care to recover correctly and not re-injure yourself! My favorite stretches in between appts with the Chiro are the Quadratus Lumborum Stretch (google it or link for pictures), the figure 4 stretch on the floor or over the couch armrest for hip rotators. You want to keep moving so as not to “lock up” and feel tighter, but we don’t want to aggravate an injury, so consult a coach before a WOD. E-mail Dan at potomaccrossfit.com and he’ll also share the name of the back injury textbook that he highly recommends to diagnose, correct, recover, retrain…
November 7th, 2009 on 1:07 pm
Jkett,
Velocity 5 for the game. 908 797 7480.
Team Jason/Andre,
15:08
Great job Andre…you set a great pace.
November 7th, 2009 on 1:36 pm
Team John/Tim: 17:07
20″ box,
I used a 35# Kb
November 7th, 2009 on 1:36 pm
18 something with Brian. Tough WOD.
November 7th, 2009 on 1:39 pm
Brian w set a blistering pace on the boxjumps; I occupied myself with burpees while he finished his kb swings. 16:11 or 16:33 I forget, as rx’d
November 7th, 2009 on 2:08 pm
21:xx Rx’d w/ one armed Joe.
We did straight sets of 100, which I think was harder.
I’ll be at Hard Times upstairs for the Ohio State game later this afternoon. Go Bucks!
November 7th, 2009 on 2:14 pm
Stopped in at Crossfit Dover, nice group of people there and a nice box.
For time:
50 KB swings 1.5 pood
20 Pushups
15 Pullups
10 KTE
50 squats
400 m run
50 squats
10 KTE
15 Pullups
20 Pushups
50 KB swings
I think my time was 13:something, I forgot to write is down. The goal was to do them unbroken, which I was able to do for the first set, but not for the second half. After we rested we paired up and did a 10 min finisher where one person did sit ups while the other ran a 200.
November 7th, 2009 on 2:16 pm
Yesterday me and Rich S. did a triplet wod with 150 bjs in it. He convinced me that doing 150 bjs was way better than doing nasty girls. It was all fine and dandy until I woke up to another 150 BJs this morning. While I grinded through 300 bjs in the last 24 hours Rich S. was nowhere to be found. I have to give it to him he is awesome. He is very quick and smooth with full ROM compared to my slow and messy Bjs. And he is only gonna get better at it since he is cripled and Bjs are one of the few exercises he can do pain free. Keeping up with him is tough but if I hang out with him long enough I can definitely improve. I don’t think anyone else in the box has better Bjs than Rich.
Rich,
You should definetly hold a BJ seminar.
Mike M.,
I don’t know what you are thinking, but we are talking about box jumps here.
November 7th, 2009 on 2:35 pm
16:23 with Mike C. Awesome work – Hope the back feels better!
November 7th, 2009 on 2:46 pm
Paired with Richard:
20:xx
Now, my brain wasn’t fully functional, and so I had convinced poor Richard that we were each doing 100 KB swings and BJs per round (meaning 600 total). Fortunately we stopped after going over by 50. My bad!
Rich S. – since you are the BJ role model, I need to learn from the best to take down the 24″ BJs a little easier…
November 7th, 2009 on 2:47 pm
21:17 with Rick–Team Old Man. One-armed kettlebell swings rule–if you want one are longer than the other.
November 7th, 2009 on 3:20 pm
Fun workout and warmup, today. Thanks, I really needed that!
12:58 with James. I used 30lb KB for most of it, then switched to 25lb. near the end. Also did a few step-ups in 2nd and 3rd rounds, just to keep moving.
Nice work, James!
November 7th, 2009 on 3:27 pm
Team Guch/Jess, 23:xx
Partner was very diligent in achieving full ROM.
Box jumps were great, KBs not so much.
November 7th, 2009 on 4:11 pm
Good job today Zach. Think it was 16:11. Damn KB swings crushed me.
November 7th, 2009 on 5:47 pm
Love Guch’s BJ response! Well played, sir
)
Rest day for me today, but I did attend Alison’s paleo/zone seminar. Good stuff – thanks, Alison!
I realize I’m “new,” having taken my way-too-long break from the Crossfit Cult
) but has anyone ever mentioned maybe putting another tab on this website to list favorite Zone meals?
November 7th, 2009 on 7:04 pm
So update from CF 101 on the Sectionals and the Regional Qualifiers.
Sectionals will be held at the end of February, probably the weekend of Feb 27-28 (FilFest will be in Miami on Feb 19-21).
Our Section will encompass all the states that were at the Regional Qualifier last year except for PA. So that’s: WV, DE, MD, DC, VA. It will be held at Crossfit Fairfax and Jeff Tincher will be in charge.
I don’t know how many people will qualify from Sectionals to move onto Regionals. Regionals will be held at Rogue Fitness in Ohio at the end of May.
There will be a website dedicated to the Sectionals/Regionals with more info rolled out in the next few weeks.
NFI (No Further Information).
As to how this relates to PCF, we’ve been working on a plan for Crossfit Games Prep Classes to be held throughout the week. We’ll be rolling out a plan for those shortly.
November 7th, 2009 on 7:13 pm
Hey guys,
For those that wanted to do the timed run tomorrow, I have to bail. I can’t make an evening class and don’t think it’ll be a good gauge if I do it after my 11 am class.
I’ll definitely go another wknd soon and will keep you posted. Good luck if y’all still head out there. Sorry!
November 7th, 2009 on 10:15 pm
~15:45 teamed with Mark.
Used a 50# KB as there weren’t any more 1.5 poods.
November 7th, 2009 on 10:58 pm
20:58 with The Ricker (my spouse). Nice job today, my love. Great show on the yard clean up too. Go Bearcats!!
November 8th, 2009 on 10:02 am
Heather, definitely – we haven’t collected a PCF greatest hits list of recipes yet, and it would be great! I think Katie C had shared a bunch of recipes on Jon’s blog (barbellsandbacon.com) when a bunch of folks were doing the 30-day paleo clean, so there may be some there already for the takin’.
November 8th, 2009 on 12:09 pm
15:40 with Gabe.
Box jumps are tough for me so I didn’t do too badly. Switched to Russian swings for the last reps.