Thursday 090604
4 rounds for time:
15 Power Snatches, 95 lbs
Row 250 meter
Post times to comments.
Today’s Lee’s last day at the box – best of luck to you back in NC Lee, stop back anytime and THANKS!
99 comments for this entry:
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June 3rd, 2009 on 8:08 pm
I can’t make to the box or the happy hour – so i wanted to wish lee a bon voyage! it’s been great having you at the box. You have a kick ass attitude, happy demeanor and amazing times!!
June 3rd, 2009 on 9:11 pm
Lee
I will be hitting the box at 0530. I will see if they can blast some Crue and will try to set a respectable mark for you to crush later that night. I hope to make it to your happy hour, although I might have to bring 2 small guests with me.
Best of luck in all that you do in NC. I know you will be happy to get back home….Home Sweet Home.
I will miss seeing you at the box, but I will smile knowing you are where you want to be.
June 3rd, 2009 on 9:11 pm
Is women’s Rx’d 65 lbs?
June 3rd, 2009 on 9:37 pm
Was that photo edited? I would just assume so because I didn’t know lee was physically capable of lifting with his shirt on.
I kid… I kid…
June 3rd, 2009 on 9:46 pm
GREAT comment Jon. tomorrow is not only Lees last day…its also bust Lee’s Balls Day!
Lee, I’ll see you at the 5pm WOD and then I’ll be at your going away shindig about 8:30. It’s been great working out with you. The 5pm WODs will NOT be the same witout you. Keep in touch and best of luck to you. Please come back when you can!
June 3rd, 2009 on 10:23 pm
Lee,
Your belly button ring is showing.
June 3rd, 2009 on 10:26 pm
Ryan, thanks for the mind body link yesterday.
All, the seminars are great and I have seen direct results from the last time we had a gymnastics seminar and Jon’s lifting seminar. Really lets you focus on skill work and getting some understanding on how things are supposed to work, which due to time constraints the coaches can’t go into the detail that someone as thick as me needs…
Thanks again to PCF for setting these up…
June 3rd, 2009 on 10:33 pm
I sure wish I wake up tomorrow feeling less crappy so I can come in and be dominated by this workout…
June 4th, 2009 on 6:21 am
Jon, apparently this pic was taken when I was warming up and not during the WOD
June 4th, 2009 on 6:43 am
10:37 as rx’d….my body hates me..way harder than I thought.
And yes, I was the dumbass at 5:30 who thought this could be done sub 7..
I am off for four “active” days of rest now in las vegas.
June 4th, 2009 on 6:44 am
Work trips+vacation+drinking+smoking equals 10:14 as Rx’d. Time to cut the shit and refocus on getting in better shape.
June 4th, 2009 on 7:00 am
12:35 – 55#
June 4th, 2009 on 7:49 am
Lee, best of luck to you back in NC!
June 4th, 2009 on 8:01 am
14:56 – 55#
June 4th, 2009 on 8:02 am
What’s the Rx weight for women??
June 4th, 2009 on 8:23 am
11:03 -32#
June 4th, 2009 on 8:31 am
HAHA love the comments on the picture! Oh Lee, best of luck to you buddy! It’s a judgment free zone. HA Going to miss ya!
Look who’s posting already…BARRIE!! How is Texas?!
June 4th, 2009 on 8:36 am
14:39
75# for the first round and 65# for rounds 2-4
June 4th, 2009 on 8:46 am
Lee, great to work out and chase you. Great fun.
Good luck back in NC and keep kicking ass
June 4th, 2009 on 9:06 am
13:26, scaled to 65#
Side note: I noticed that some of the box’s 10 pound bumper plates are starting to get cracks around the center sleeves from all the abuse and bending they take when folks like me drop 45# bars with only a pair of tens on them. So in the interest of preserving the box’s gear (and to avoid being the first person to break one of the plates), next time I do something with only 65# I think I’ll throw two 15′s on one of the 35# bars. (I guess the real solution is not to scale anything down to 65#, but I was still so sore from Monday and Tuesday that couldn’t face going any heavier this morning.)
June 4th, 2009 on 9:31 am
A little late here, but best of luck to Lee and Barrie!
Had a Crossfit moment this morning when exiting the Fed. A camera guy’s bag fell off his cart and nearly onto my foot. I bent down to grab it for him. he says, “Ma’am, don’t pick that up, that weighs over 100 poun…. oh… thanks.”
June 4th, 2009 on 9:41 am
For you guys who are interested in trying out parkour, this Saturday might be a good opportunity for everyone to take the leap. I’ll be heading over to Primal Fitness for their 10am to 12pm parkour session, and it’s open to all skill levels (you don’t need any experience, you just need $25). If you want a ride over from PCF, or you would like more info, send me an email. chad dot m dot pierce at gmail. Lastly, I’m going to go ahead and guarantee that you will have fun.
If you are wondering what parkour is, I recommend hitting wikipedia and then youtube to find out.
June 4th, 2009 on 10:23 am
14:13 #55
June 4th, 2009 on 10:27 am
10:19 as Rx’d
June 4th, 2009 on 10:27 am
Chad, thanks for this info. I have heard of this type of sport but didn’t know the name. I will see you there probably.
June 4th, 2009 on 11:04 am
13:39 as RX’d. Better form and strategy would result in about two minutes off that time. I dumped the weight after each rep which was probably unnecessary for at least the first two sets.
Would I have been better served cutting the weight to 75#, taking less breaks in reps, and having more intensity on the row? Probably. Is it better to scale and do a great WOD in 11 minutes, or plow through the RX’d in just under 14 minutes? I think I know the answers, just need to put scaling into action.
June 4th, 2009 on 11:26 am
John F – good observation. The 10s suck for holding shape – the 15s are ~100X better. I often encourage girls that want to do around 45# to grab a 12# bar and put some 15#s on it . . . much better at holding shape and giving you a proper starting position.
June 4th, 2009 on 11:28 am
10:56 as RX’ed
Curtis, thanks for the help and for pushing me towards the end.
June 4th, 2009 on 11:28 am
Tim, I’m not convinced you scaled wrong. Not having been there I can’t say for sure, but if you are talking a 2-3 minute difference in a WOD and you managed to do it as RX’d, that’s not bad. Brian is right when he preaches intensity. It is easy to say that something that was taking most people 5 minutes and you 10 minutes should have been scaled. But 2 minutes in a 11-14 min workout isn’t that big a drop when you are talking a 20lb increase per rep improvement over 60 reps. There is value to going heavier, so don’t over do it.
It is an art figuring out where that line is and we draw it in different places. It is mostly born of being around a LOT of CrossFit workouts and learning where it should be for that particular workout.
June 4th, 2009 on 11:32 am
Any advice on which style of Vibram Five Fingers is best for CrossFit?
June 4th, 2009 on 11:35 am
Lee I didn’t recognize you with your shirt on… or maybe it was becuase you are still in this photo and not a blur in my peripheral vision
Regardless you will be missed!!
June 4th, 2009 on 12:08 pm
Here’s the number 1 thing I’ll miss moving from DC to the Commonwealth:
http://dcinterns.blogspot.com/
June 4th, 2009 on 12:14 pm
I got that link this morning. I am thankful my job still requires I spend a great deal of time on Capitol Hill.
June 4th, 2009 on 12:14 pm
Justin – a lot of us have the “Sprint” style. It’s the one with the strap over the top of the foot. I feel like you need that with all the crazy jumping movements we do.
June 4th, 2009 on 12:20 pm
Thanks, Jared.
As a Hill staffer, dcinterns is arguably one of the best sites on the internet right now (possible tie with the PCF site, I check for new post on both with equal frequency).
Most recent post: Two female interns were waiting outside a Senate Office Building in security line. They were using the sunlight to check themselves for hickies. Their male colleague was watching and was very uncomfortable.
June 4th, 2009 on 12:24 pm
Justin – I also have the “Sprint”, highly recommend it!
June 4th, 2009 on 1:07 pm
14:50 as Rx’d
June 4th, 2009 on 1:13 pm
Justin, get the sprints so that you can also run in them (you will need the extra security of the strap).
DAMN…I like this workout…may have to come in tonight even IF it was supposed to be a rest week.
June 4th, 2009 on 1:17 pm
Oh you’d better be iced and elevated right now, Drea, or you’re going to have some team members to answer to…
June 4th, 2009 on 1:24 pm
Oh, and on a side note, I’m glad you have the same kind of dirty mind that I do Rich. I’ve been feeling a little lonely in that department since Jen left us.
ARE YOU COMING TONIGHT SHEILA?!?!??!
June 4th, 2009 on 1:25 pm
Don’t worry, Alli – I’ll be teaching the 6pm, so I’ll be there to monitor our baby. And Drea.
June 4th, 2009 on 1:46 pm
Justin,
Regarding the Five Fingers, I like the KSO model, like the Sprint, it has a strap (which you definitely want-don’t bother with the Classic). However, the KSO model also has a thin, abrasion-resistant stretch mesh that wraps your entire forefoot to “Keep Stuff Out.”
June 4th, 2009 on 1:49 pm
10:32 at 65#
Sure, I scaled the hell out of the weight but this puppy feels he crushed this WOD. I put down the weight once in round 3 and once in round 4. Tuesday’s WOD left me in a heap on the floor. Today feels like redemption. I love lifting days.
Regarding John F’s observation about the 10# plates and DanPCF’s reply when it was my turn to perform today’s WOD there were no 10# plates available. At coach Mike’s suggestion I used a 35# bar with two 15# plates. This is definitely the way to go if you are lifting 65#.
The camaraderie at PCF was on grand display today at 0530. Mike H correcting my rowing grip, other athletes commenting on my lifting form causing me to make corrections, and almost everyone sticking around offering encouragement to all until the last athlete completed the WOD.
The atheletes and coaches make PCF a great box.
June 4th, 2009 on 1:57 pm
Hell of a time Dan S.
Sorry I couldn’t stick around to see you crush this WOD.
June 4th, 2009 on 2:18 pm
Reaching out to the collective PCF knowledge base…
Anyone know of any good Muay Thai, Brazilian Jiu Jitsu, MMA gyms in DC or Arlington?
June 4th, 2009 on 2:37 pm
Pat – have you looked at http://www.novamma.com/ ?
They’re in Courthouse – right up the road from PCF. Have a buddy that trains and coaches there, I’m sure he’d be happy to show you around.
June 4th, 2009 on 2:38 pm
Chad, I would like to join you as someday I would like to try out parkour more, but I am signed up for the gymnastics seminar later and am not sure how much the parkour would wipe me out.
June 4th, 2009 on 2:40 pm
Pat
Ask Aviv. One of our new trainers.
June 4th, 2009 on 2:42 pm
Pat – I used to go to Capital Jiu Jitsu near Old Town. They have great teachers but the classes were getting crowded. This was about a year ago – it may have changed since then. I’ve heard good things about the Lloyd Irvin BJJ school in Courthouse, but have never been there.
June 4th, 2009 on 2:52 pm
Pat- The Lloyd Irvin gym that Jared linked to is legit, also LA Boxing in Clarendon is a decent option as well. If you are interested in more serious training/sparring I’d go to Lloyd Irvin. LA Boxing is more relaxed but offers good instruction as well.
June 4th, 2009 on 3:09 pm
Hi all, saw some comments about ‘not putting down the weight’… Because my time sucked with such abandon, could someone clarify which lift was intended:
power snatch or hang power snatch?
June 4th, 2009 on 3:20 pm
Damn, you guys are good. Thanks for all the suggestions.
Jared – would you mind forwarding your buddy’s contact info along. My email’s pkimener@gmail.com
Aviv – do you have a PCF email address yet? I’d like to hit you up for some info.
June 4th, 2009 on 3:21 pm
12:12 Rx
June 4th, 2009 on 3:40 pm
My brother does Jiu Jitsu at TLI in Courthouse. He has black eyes all the time… it’s awesome!
June 4th, 2009 on 3:52 pm
Chef – we were doing power snatches
June 4th, 2009 on 3:54 pm
Pat,
I don’t know any Muay Thai or Brazilian Jiu Jitsu places. But I can refer you to a great Turkish kebab place. Let me know.
June 4th, 2009 on 4:04 pm
I’m in for the Turkisk kebab suggestions.
June 4th, 2009 on 4:06 pm
Thanks, Rich. Well that just shot my only possible excuse strait in the nethers.
As Rx’d, 14:32
Sheesh. Maybe I can take an angstrom of solace from the fact that yesterday was max weight back squats… or not. Perhaps the best thing is to acknowledge the flaccidity of my time and keep digging.
June 4th, 2009 on 4:07 pm
I couldn’t make it to the box today, so I did “Dead Ringer” from last week.
21-15-9
Dead lift (started out at 90 for 21, then went did 60 for the next 24, could have been higher but went to crappy work gym and couldn’t find the weight I needed.)
Dip-no rings so did bench dips
burpees
13:45
June 4th, 2009 on 4:11 pm
Vaughn,
I’m hoping to go every Saturday I’m around. I’ll make sure to let you know.
June 4th, 2009 on 4:23 pm
Guch, where are Turkish kebabs? I was just in Turkey for two weeks and am going through kofte withdrawal. I need my fix!
June 4th, 2009 on 4:36 pm
Hey Lee-
Good luck to you! We will miss ya. I can’t make it tonight. It’s a bit far from CT where I unexpectedly ended up this week. Oh and I definitely think they could/should have put up a picture without a shirt
See y’all next week.
June 4th, 2009 on 4:43 pm
13:57
35#
June 4th, 2009 on 4:45 pm
8:40 rx’d
June 4th, 2009 on 5:07 pm
Howdy all…
I just wanted to throw out a Siddharth update. His hip surgery went well this morning and he should be home next week (yeah!!) – his PT starts tomorrow. We are hoping that the CF dedication will allow for a quick recovery! The best thing is that this should fix his range of motion issues so he will be able to do squats/break parallel so he is excited to start training as RX’d.
Thanks for the support all!! He will be back at the Box with some crazy warm-ups in no time!
June 4th, 2009 on 5:21 pm
I miss him already
June 4th, 2009 on 6:09 pm
10:17. 75 lbs
June 4th, 2009 on 6:34 pm
For those interested in Parkour…they have a meetup.com group.
June 4th, 2009 on 6:35 pm
13:18 with 55#
June 4th, 2009 on 6:45 pm
12:06
55# power snatch
June 4th, 2009 on 6:50 pm
Without getting to cheesey. I had a great time at Potomac Crossfit. I learned a lot and met a lot of great people. Thanks for taking me in like family.
June 4th, 2009 on 7:13 pm
13:40
85# first 2 sets
75# last 2 sets
June 4th, 2009 on 7:14 pm
14:24 (55#) – All I have to say that me and power snatches are not friends – wow that was hard for me!
June 4th, 2009 on 7:17 pm
[...] Jared – 15:XX scaled @ 75 [...]
June 4th, 2009 on 7:24 pm
15:16 rx’d
June 4th, 2009 on 7:37 pm
11:17 rx
Best of luck Lee! Good to meet you.
June 4th, 2009 on 8:31 pm
11:52 as rx’d
Take care, Lee. It was great working out with you.
June 4th, 2009 on 8:51 pm
8:58 Rx’d
June 4th, 2009 on 8:58 pm
10:20 32lb
June 4th, 2009 on 9:18 pm
14-something with 85# cleans subbed for snatches
June 4th, 2009 on 9:22 pm
15:23 as Rx’d. Good work Andre!
Good luck Lee!!
June 4th, 2009 on 9:29 pm
11:11 — 42lb.
June 4th, 2009 on 9:37 pm
Had to work out at the House gym, so no snatches (they specifically told me as I had my CrossFit shirt on…I know, I wear a shirt sometimes).
Anyway, did Bodyweight deadlifts in their stead.
13:30
June 4th, 2009 on 9:49 pm
10:08, 55#
June 4th, 2009 on 9:54 pm
11:26 with 75lb power snatches.
June 4th, 2009 on 10:00 pm
12:44 as Rx’d. Power snatches were tough for me today. getting better but form still needs work. Not much of a shrug and bar got away from my body too much.
Lee, we’ll talk more tomorrow at the WOD. Going to miss you big time brother! the 5pm WODs won’t be the same without you. And I am bummed you are leaving…I feel like we are family, and I’m losing a brother! Keep in touch and stop by when you are here, because you know damn well I’m going to freeload at your house when I’m in NC!
June 4th, 2009 on 10:00 pm
13:52 65#
June 4th, 2009 on 10:45 pm
13:00 as rx’d. Snatch form broke down in the second half of the 3rd round. Feet were too wide at the start, and I was pressing at the end of movement. Also need to work on my row technique. Seamus, I need to hit you up for pointers.
June 4th, 2009 on 11:19 pm
10:55 as rx’d
June 4th, 2009 on 11:19 pm
10:55
1st round at 95 lb, 3 rounds at 75 lb.
June 4th, 2009 on 11:23 pm
I HAD to do this one!
35# Snatch…4 rounds…9:20 something?…I should have done more weight but Erika wouldn’t let me!!
LOL, love ya girl!
June 4th, 2009 on 11:39 pm
10:55, as rx’d
My snatch form still sucks. Something else to work on. Happy with the time though, I was chasing sally and drea both (for the record, drea and bambino beat us all… And I caught sally on the last row).
Lee, we’re going to miss you buddy!
Guch, mmmmm, kofte. Where can we find ourselves some of that around here??
June 4th, 2009 on 11:49 pm
13:12 with 47 lbs.
Tonight, I ripped my hand for the 1st time. Oh joy – what an accomplishment. So close, but yet so far, from that 1st kipping pullup.
Thank you, Dan, for not programming 150 pullups for tomorrow’s WOD…
June 5th, 2009 on 12:27 am
9:4x rx’d.
June 5th, 2009 on 9:19 am
[...] PCF WOD 090604 4 rounds for time: 15 Power Snatches, 95 lbs Row 250 meter Post times to comments. [...]
June 5th, 2009 on 9:34 am
12:38 – 45#
June 5th, 2009 on 9:44 am
Correction – make that 11:38.
June 5th, 2009 on 10:27 am
14:47 with 85# snatches
Ugh… so slow. A quarter of the snatch time was having to reset due to the bar traveling like 50 feet laterally – a result of me being completely lazy and not guiding the bar down to the ground. Back still not 100%. After pacing with Guch for awhile, I seem to have acquired his “coffee breaks” with my water bottle…
June 5th, 2009 on 10:36 am
10:15 with 75lbs. I should try to go a little heavier next time.