Sunday 091108
Special thanks to Alli T. for all the work on the new PCF paint job. Thanks Alli!
1000/1700
Shoulder Press
3-3-3-1-1-1
Post loads to comments.
1100/1800
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.
23 comments for this entry:
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Photos
November 7th, 2009 on 7:09 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 8:19 pm
People with back issues . . . definitely see a doctor to get the once over and determine if there are deeper issues going on. That being said, there is some great self-diagnosis (no shame in backing up the doctor) and rehab you can do on your own.
For back injuries, Stuart McGill is the man – his books are available on Amazon (trust me, order from Amazon – I ordered directly from his site and it took much longer – the cost is ~ the same when you do the Canadian to U.S. $ conversion). He is a PhD and works back related issues from both a clinical and research perspective. He has two main books related to backs – one is more for clinicians (Low Back Disorders) – the other is more about back performance (Ultimate back fitness and performance) – there is a lot of overlap between the books – if you’re only going to buy one I think you would get 95% of what you need from the Ultimate back fitness book (it has an extensive diagnostic section).
Click on my name to see a basic PDF that goes over some of the basic exercises he recommends – I could do these even when I was at my worst as far as back issues.
He also has a very long interview posted on his website (backfitpro.com) which is worth a listen.
Unfortunately, like a lot of things, much of the conventional wisdom is wrong – and he explains why.
P.S. Navy beat Notre Dame 23-21.
November 7th, 2009 on 8:22 pm
Edit to my last post – I guess the Back Performance book is not available as readily from Amazon as the other – so I would order that directly from his site. Sorry for any confusion.
November 8th, 2009 on 9:14 am
To those who wanted to do a mile timed run, I won’t be able to make it today at 11:30. I have football this morning so didn’t think it would be a good gauge of my time cause I’ll be tired. Hope to be able to do it another time. Sorry!
November 8th, 2009 on 12:16 pm
185-185-185-205(f)-195-205(f)
Did some Double Under work with my daddy Rich S…
November 8th, 2009 on 12:21 pm
65-75-70-70-75-75
November 8th, 2009 on 12:41 pm
65-65-65-70-70-70
November 8th, 2009 on 1:27 pm
21:46 rx’d
Great seeing Jen C at the box.
November 8th, 2009 on 1:39 pm
Where were you this morning Silent Assassin?
November 8th, 2009 on 1:48 pm
11 am WOD w/ Cindy as my partner…finished in 20:45…I alternated jumps with step-ups/step-downs and used a 25# KB…thanks for the great workout, Cindy! Nice work!
November 8th, 2009 on 1:55 pm
Dan,
Interesting interview of Dr. McGill, but it did raise a lot of questions in my mind, especially the part about the experienced powerlifter that he saw and advised on how to actually lift correctly. Makes me wonder what I’m screwing up.
November 8th, 2009 on 2:09 pm
@Gabe: If you made it to the 10:00 then you’re a better man than me. After drinking beer with you guys pretty much all day and night yesterday, the Silent Assassin needed some sleep. I’ll be at the 5:00 applying coach Rip’s pressing lessons.
November 8th, 2009 on 2:28 pm
To Aaron K, send me an email and I’ll make sure you get your WL shoes (egan dot rupert @ gmail)
November 8th, 2009 on 3:02 pm
Partnered with Leila for the 11am.
17:08, 30# KB, Mix of Jumping/Stepping on the box jumps.
November 8th, 2009 on 3:50 pm
65-75-80-85(2)-85(1)
November 8th, 2009 on 6:43 pm
Go Navy!!! For those of you unfamiliar with the past 46 years, Navy has only beaten Notre Dame twice since 1962. Congrats, Dan! Beat Army…
November 8th, 2009 on 7:26 pm
135(3), 155(3), 165(3), 175(2), 185(1), 195(f)
Doing this right after reading the Press chapter of Starting Strength was awesome!
@Ryan P: Thanks for the coaching today.
@Steven S: Congrats on the PR today!
November 8th, 2009 on 7:37 pm
Press: 165(1), PR
(by 10 pounds over my CFT press a week ago. No complaints.)
I too have some notes from the Glassman talk. I’ll post them when I’m done typing them, which may take a while — I wrote down every question and answer over three hours.
November 8th, 2009 on 8:00 pm
35:21
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
November 8th, 2009 on 9:18 pm
135 1RM
Found this site on the CF Endurance page….
http://startingstrength.wikia.com/wiki/20_Rep_Squats
November 8th, 2009 on 9:23 pm
6:00 pm
21:50 with Kate
1 pood KB/10 or so step-ups on the box jumps.
November 9th, 2009 on 12:13 am
95-115-115-125-130(PR)-135(f)
I’ll settle for the PR for now. It’s amazing how much of a difference those 5 pounds make…
February 5th, 2011 on 1:38 am
I think i just had a light bulb appear over my head thanks to your blog. lol good job.