1. 
   Erin B.
   April 22nd, 2009 on 9:17 pm

   Weather in Virgina Beach:
   Saturday: 79° Partly Cloudy
   Sunday: 80° Sunny

   Don’t forget your sunscreen. (And you are all going to do a great job!)
2. 
   Bob J
   April 22nd, 2009 on 10:13 pm

   Question – anyone have a good program or website for logging your CF workouts? I have been using logsitall.com but I never have enough room to write out notes. Just looking for other suggestions aside from keeping a notebook.

   Thanks
3. 
   Paul
   April 23rd, 2009 on 7:31 am

   Bob,

   I use a MSWord table which I just copy and paste from this site on the days I workout. Excel would serve the same function.

   Not sexy, but functional.
4. 
   Eva
   April 23rd, 2009 on 7:34 am

   30 Pull-ups – 8 regular, rest with thin tan band
   30 KB Swings, 30 pounds
   30 Box jumps – step ups
   30 Push-press, 55 lbs
   30 Burpees – butterfly thingies
   30 Slam balls – 10 pounds
   30 Sumo deadlift high pull – 1 pood
   30 Wallball – 12 lbs
   Run 400m
   18:05
5. 
   Looby
   April 23rd, 2009 on 7:48 am

   25:52

   Not as Rx’d.
6. 
   Liz K
   April 23rd, 2009 on 7:52 am

   30 Pull-ups – blue band
   30 KB Swings – 1 pood
   30 Box jumps
   30 Push-press – 55lbs
   30 Burpees
   30 Slam balls – 10lbs
   30 Sumo deadlift high pull – 1.5 pood
   30 Wallball – 12lbs
   Run 400m

   19:46
7. 
   Chris F
   April 23rd, 2009 on 7:58 am

   25:32

   30 PU (Green Band)
   30 KB Swings (1.5 pood)
   20 Stand ups/10 box jumps
   30 PP (95#)
   30 Burpees
   30 SB (20#)
   30 SDHP (2.0 pood)
   30 WB (20#)
   400m Run
8. 
   Anna C
   April 23rd, 2009 on 8:12 am

   25:26

   55# PP, the rest was rx’d
9. 
   Tes
   April 23rd, 2009 on 9:21 am

   Hey CrossFit Games Qualifiers!

   I just wanted to send you a note to wish you all luck this weekend. I’m very, very sad that I can’t be there to support you and cheer you on, especially knowing what kind of journey on which you are about to embark. You are all going to do great, just remember to make each move count so you aren’t doing more than you need to. Also, don’t forget to ask your judge to watch your movement prior to the start of the WOD so that you understand what they are looking for compared to what you are used to. Oh, and for the dreaded DUs, just remember to swing those wrists and never, never, never give up!!!

   Since I can’t be with you I, along with DF Pete and Drea, have put together some goody bags that you will receive once you arrive at the house. You will find a card in each bag; please share these among one another if you feel inspired. Also, you will find a CD of songs to “PUMP YOU UP!” Your additional assignment is to determine who’s song is which one and report back.

   So, given all this, I hope you all enjoy the journey and look forward to hearing the stories upon your return.

   Your Long Distance Support Crew,

   Tes
10. 
    Justin H
    April 23rd, 2009 on 9:22 am

    23:59

    30 PU (Blue Band)
    30 KB Swings (1 pood)
    30 box jumps
    30 PP (95# for 10 and 55# for 20)
    30 Burpees
    30 SB (15#)
    30 SDHP (1.5 pood)
    30 WB (20#)
    400m Run
11. 
    Erika - PCF
    April 23rd, 2009 on 9:37 am

    Tes, DF Pete and Drea…you guys are awesome. Thanks for the support. We’ll try to make you proud (and I promise not to give up on the double unders)
12. 
    Pete M
    April 23rd, 2009 on 9:58 am

    I wanted to include a Chipotle Burrito in each bag but they don’t keep well

    Good luck guys and gals! Have fun and kick ass!
13. 
    Brian PCF
    April 23rd, 2009 on 10:14 am

    Tes, you are CLUTCH!! Thanks a ton!
14. 
    Jon PCF
    April 23rd, 2009 on 10:32 am

    I think Tes should be my life coach.
15. 
    Guch
    April 23rd, 2009 on 10:50 am

    Thanks a lot Tes and the support staff.
16. 
    Emma
    April 23rd, 2009 on 11:04 am

    Bob J,

    You may want to check out this site:

    http://beyondthewhiteboard.com/welcome/user_tour
17. 
    Emma
    April 23rd, 2009 on 11:06 am

    Also, did anyone check out that rowing article I posted yesterday? It seemed super informative (though probably would have been a lot more beneficial 6 weeks prior to the competition). I’m sure most of the coaches already have a good handle on those strategies but I thought other athletes (SHEILA) might find it useful.
18. 
    Rich S.
    April 23rd, 2009 on 11:27 am

    Is anyone else sitting at work right now nervously twitching as they are too excited for saturday?… someone remind me of this as I am laying in a puddle of my own sweat after the first WOD.
19. 
    Laura P.
    April 23rd, 2009 on 11:29 am

    16:36- Rx’d
20. 
    Aaron - PCF
    April 23rd, 2009 on 12:06 pm

    I’m with you Rich, though I actually have a meeting this afternoon which will distract me for a couple of hours.
21. 
    Bob J
    April 23rd, 2009 on 12:10 pm

    Emma,

    Thanks for the suggestion. I gave it a quick test drive and I may like that site better. I will have to spend more time with it and enter some WODs to see how it all works.

    Much appreciated!
22. 
    DF Pete
    April 23rd, 2009 on 12:18 pm

    Just trying out the new name that this blog will post. Now, no longer Pete M…here on in DF Pete.

    “If it wasn’t for physics and alcohol, I’d be unstoppable”
23. 
    Guch
    April 23rd, 2009 on 1:07 pm

    CrossFit Games Qualifiers!

    I’m leaving tomorrow around 1:30 for VA beach. If anyone is interested in catching a ride please let me know.
24. 
    superwhite
    April 23rd, 2009 on 2:12 pm

    To all who are going to the Games…Good Luck and kick it! You’ve all been working so hard I’m sure it will pay off.
    Above all HAVE FUN!
    Jen
25. 
    Steve S
    April 23rd, 2009 on 2:32 pm

    20:47

    30 PU (Blue Band)
    30 KB Swings (1 pood)
    30 box jumps Rx
    30 PP Rx
    30 Burpees Rx
    30 SB Rx
    30 SDHP (1.5 pood)
    30 WB Rx
    400m Run
26. 
    Scott Q. in Pakistan
    April 23rd, 2009 on 3:38 pm

    Thanks Tes!
27. 
    Scott Q. in Clarendon
    April 23rd, 2009 on 3:39 pm

    Sht! Again that should say Scott Q. in Clarendon
28. 
    Danielle
    April 23rd, 2009 on 4:10 pm

    30 PU (Blue Band)
    30 KB Swings (25# = ? pood)
    30 box jumps
    30 PP (45# – I have a minor shoulder injury)
    30 Burpees
    30 SB
    30 SDHP (25#)
    30 WB (12#)
    400m Run

    15 mins 33 secs
29. 
    Ana Isabel
    April 23rd, 2009 on 6:07 pm

    30 Pull-ups (tan band)
    30 KB Swings-1 pood
    30 Box jumps
    30 Push-press-65lbs
    30 Burpees
    30 Slam balls-10 lbs
    30 Sumo deadlift high pull-35 lbs
    30 Wallball-12 lbs
    Run 400m

    24:04
30. 
    Lisa D
    April 23rd, 2009 on 6:11 pm

    19:58
    30 pullups tan band
    30 KB Swings-1 pood
    30 Box jumps
    30 DB Push-press-25lbs each arm
    30 Reverse Burpees
    30 Slam balls-10 lbs
    30 Sumo deadlift high pull- 1.5 pood
    30 Wallball-12 lbs
    Run 400m
31. 
    B Wilkins
    April 23rd, 2009 on 6:26 pm

    19:38 rx’d and one calf cramp, thank you very little
32. 
    Joe K.
    April 23rd, 2009 on 6:30 pm

    30 Pull-ups (1st 15 Rx’d, next 15 (tan/blue band combo)
    30 KB Swings, 1.5 pood
    30 Box jumps
    30 Push-press, 95lbs
    30 Burpees
    30 Slam balls
    30 Sumo deadlift high pull 2 pood
    30 Wallball
    Run 400m

    26:06
33. 
    Tim T.
    April 23rd, 2009 on 6:34 pm

    30 Pull-ups
    30 KB Swings, 1.5 pood
    30 Box jumps
    30 Push-press, 95lbs
    30 Burpees
    30 Slam balls
    30 Sumo deadlift high pull 75#
    30 Wallball
    Run 400m

    23:05 (something close to that anyway)
34. 
    Alli
    April 23rd, 2009 on 6:50 pm

    19:20
    would hve been rx’d but I pussed out on the last 15 pullups (tan band) in deference to my just healed shoulder. Ugh.

    DF Pete: way to rock the DF pride.

    Also, pcf competitors: make us proud and HAVE fun!! Wish I could be there with y’all but I know you’re going to show em how its done!! You guys are an incredible group of athletes and we couldn’t have a better representation of the box!
35. 
    Erin C
    April 23rd, 2009 on 7:55 pm

    21:04 Rx
36. 
    Ashley
    April 23rd, 2009 on 7:58 pm

    30 Pull-ups tan and blue band
    30 KB Swings, 1 pood
    30 Box jumps
    30 Push-press, 55 lbs
    30 Burpees
    30 Slam balls 10 lbs
    30 Sumo deadlift high pull 1.5 pood
    30 Wallball 12 lbs
    Run 400m
    26:26
37. 
    Paul
    April 23rd, 2009 on 8:03 pm

    17:10 as RX’ed

    This was a complete burner.
38. 
    colleen newman
    April 23rd, 2009 on 8:11 pm

    oh, crossfit, i missed you so much!!! blue band on pullups, 25lbs for kb and sdhp, modified weight on pushpress. = 19:55 good luck at va beach this weekend, everyone competing! can we have outdoor wods this weekend?
39. 
    Ori
    April 23rd, 2009 on 8:16 pm

    22:03
    30 Pullups, last 3 with band
    30 KB Swings – 1.5 pood
    30 Box jumps
    30 Push Press – 75lbs
    30 Burpees
    30 Slam Balls – 20lbs
    30 Sumo deadlift – 2 pood
    30 Wallball – 20lbs
    Run 400m

    Saving push press for the end was a terrible idea in retrospect.
40. 
    Brian
    April 23rd, 2009 on 8:35 pm

    17:49 as rx’d
    Deadlifts yesterday made my back throb the whole workout
41. 
    Joe P
    April 23rd, 2009 on 8:39 pm

    30 Pull-ups
    30 KB Swings, 1.5/1 pood
    30 Box jumps
    30 Push-press, 95/65lbs
    30 Burpees
    30 Slam balls
    30 Sumo deadlift high pull (2/1.5 pood)
    30 Wallball
    Run 400m

    20 or 21 something as Rx’d
42. 
    Chris M
    April 23rd, 2009 on 8:46 pm

    20:07

    30 Pull-ups, blue band
    30 KB Swings, 1 pood
    30 Box jumps
    30 Push-press, 95lbs
    30 Burpees
    30 Slam balls, 20lbs
    30 Sumo deadlift high pull 1.5 pood
    30 Wallball, 20lbs
    Run 400m

    I HATE WALLBALL!
43. 
    Sarah
    April 23rd, 2009 on 8:56 pm

    30 pullups (12 w/ tan band, rest w/ blue…stupid pullups getting in the way of being able to do workouts as rx’d)
    30 SDHP, 1.5 pood
    30 KB swings, 1 pood
    30 slam balls, 10 lbs
    30 push press, 65 lbs
    30 burpees
    30 box jumps
    30 wallball, 12 lbs
    run 400m

    20:31

    good luck to the folks who are competing this weekend! don’t forget to have fun!
44. 
    Brian
    April 23rd, 2009 on 9:06 pm

    17:41 as rx’d
    thank you for the DL’s yesterday, my lower back is very angry
45. 
    DF Pete
    April 23rd, 2009 on 9:37 pm

    as Rx’d: 17:15. Pretty happy wiht today after a good day yesterday on the Heavy DL/Box jumps. I think my diet is really helping!!
46. Do More, Suck Less » blame it on the a-a-a-a-alcohol
    April 23rd, 2009 on 10:24 pm

    [...] Jared PCF 090423 [...]
47. 
    Bryan M
    April 23rd, 2009 on 10:44 pm

    30 Pull-ups, blue band
    30 KB Swings, 40#
    30 Box jumps
    30 Push-press, 75#
    30 Burpees
    30 Slam balls, 20#
    30 Sumo deadlift high pull, 2 pood
    30 Wallball, 10-20# ,20-12#, no avaiable 16# outside
    Run 400m

    Time: 26:43
    Saving the burpees for last killed my time, overall pretty happy with my slow but steady progress in time and weight
48. 
    Dan PCF
    April 23rd, 2009 on 10:58 pm

    Thanks to everyone for the well-wishes on the posts and in person today – and especially to Tes and DF Pete and Drea . . . its been so long since I’ve received a MIX TAPE!!

    I did some more 275# DLs tonight so I’m thinking that middle workout will be doable . . . I’m just going to pretend its 225#. Also, Mike checked out my rowing and apparently I remember how from that year in college – thanks Mike.

    Also, I’m telling myself that the reward for finishing that DL WOD will be watching Brian do his last 400m run . . . I can’t wait.

    See you guys Monday or Tuesday . . . hopefully standing upright.
49. 
    Sean M.
    April 23rd, 2009 on 10:59 pm

    Push press 75 lbs
    KB swings 1 pood
    A couple of wallballs off of my face
    The rest rx’d
    26:23
    Went 105 percent with push press and KB swings and got gassed.

    Good luck in VA Beach, all.
50. 
    Chad
    April 24th, 2009 on 10:12 am

    21:something
    completely gassed on the run.
51. 
    Andrew W
    April 24th, 2009 on 3:26 pm

    23:16
52. 
    Patricia
    April 24th, 2009 on 8:32 pm

    22:29
    30 pullups Blue band
    30 KB Swings-1 pood
    30 Box jumps
    30 DB Push-press-6@55. Rest@45
    30 Burpees
    30 Slam balls-12 lbs
    30 Sumo deadlift high pull- 1 pood
    30 Wallball-12 lbs
    Run 400m
53. 
    Adam S.
    April 29th, 2009 on 7:29 pm

    18:47 as Rx’d

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