Thursday 090618
AMRAP in 10 mins:
3 Clean and Jerk
3 Rounds of Cindy – 5 Pull-ups, 10 Pushups, 15 Squats
Rest
4 minutes of L-Sit on parallettes or rings
Post load and total + partial rounds to comments. Eat more fat.
Scaling and coach’s note in comments.
71 comments for this entry:
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Photos
June 17th, 2009 on 7:59 pm
Clean and Jerk Weights:
As RX is 75% of Bodyweight
Pack: 50% of Bodyweight
Puppies: 35% of Bodyweight
Scale to maintain sufficient intensity. This is a 10 minute effort, which means it should be all-out the whole time. If you are breaking up the first set of C&Js, you’ve gone too heavy. If you start doing singles of pushups or pullups, get to your knees and /or add more bands to keep moving. Ground to overhead rules (ie, “Modern Grace”) are ok so if you want to do snatches, or clean-thrusters, feel free. If you haven’t been foam rolling, today would be a good day to start.
June 17th, 2009 on 9:51 pm
Foam rolling?
June 18th, 2009 on 4:34 am
Who is that super hot chic?
June 18th, 2009 on 6:59 am
2 3/4 rnds #75, cleans only due to a shoulder injury
3:20 on L-sits. Brian, I did not know that you were going to cut us off at 8mins. Next time give me the heads up.
June 18th, 2009 on 7:07 am
CFE: (1min on 1min off) 9 = 2529m
C&J
3-3-3
115lbs
Couldn’t do the WOD today at the globo gym. So, I modified it.
June 18th, 2009 on 8:08 am
3 rounds as RX’d (145#) with CTB
Scott, per your post the other day, we are looking forward to you being back so we can ensure that full ROM on your WODs. I mean that can be the ONLY explanation of why you are killing me recently, right? nice work.
June 18th, 2009 on 8:15 am
2 1/4 rds as rx’d(125)
Still really torn up from the deadlifts 2 days ago
June 18th, 2009 on 8:30 am
Sitting on the acela express to nyc in a suit and wishing I was sweating my taint off at the box while crushing Rich S.
BTW- scott Q- When you get back to compete, is showing ass crack during the WOD’s going to be mandatory for the WOD’s to be considered Rx’d? Or can proper crack etiquette be followed?
June 18th, 2009 on 8:53 am
LEE!!
what’s up dude? I lost your e-mail address…send me one at pmaccone at yahoo dot com.
Hope all is well.
I’m still sore from Tuesday’s WOD…tonight should be interesting.
June 18th, 2009 on 9:12 am
you are a riot Mike…oh, wait..do I need to bring up your “night-terrors” in the bunk bed at the qualifiers?
June 18th, 2009 on 9:19 am
Ha ha, ass crack, body glide, this blog is getting better every day. No wonder I spend so much time reading comments.
2 1/4 rds, Pack – 115#, subbed 30″ boxjumps for pullups because Tuesday’s workout destroyed my callouses.
June 18th, 2009 on 9:22 am
Oh and about a minute and a half of variously scaled L-sits on the rings. Brian only made us do as much as we could hold out of the 4 running minutes. Also: he told me I could up my fat today. This is going to be a great day.
June 18th, 2009 on 9:24 am
can anybody recommend a good sports medicine clinic or doctor for knee problems in the area?
June 18th, 2009 on 9:29 am
We should have a daily countdown for the return of “The Plummer,” AKA Scott Q.
June 18th, 2009 on 9:37 am
Hey Liz – I would like to see your notes when you’re done typing them up.
June 18th, 2009 on 10:06 am
Oh VA beach, good times! HA
Just lurking…
Liz, I am in too. But I will look up that book as well. Thanks!
June 18th, 2009 on 10:14 am
Joe K – I have a good doc I can reccomend. Shoot me an email and I can give you more details. j_p_collins@hotmail.com
They are in Maryland, but not far off the beltway. If you are willing to travel, they are great. They were my team doctors when I used to be a Football Coach.
June 18th, 2009 on 10:43 am
dan and sally – no problem (sally, i didnt forget about you! hehe) i plan on finishing this weekend… i’m serious this time! i’ll let you know and send them your way!
June 18th, 2009 on 10:51 am
15 squats short of 2 rounds
95# clean and jerk
Blue band for pull-ups, torn callouses slowed me down.
Twenty-five honest pushups, remainder on knees.
June 18th, 2009 on 10:58 am
Thanks Liz! No rush. Take your time, I appreciate it!
June 18th, 2009 on 11:02 am
Liz, I want it too. But, I have high expectations so I expect it in my inbox by this afternoon or I am taking away your lifting shoes. Gracias.
June 18th, 2009 on 11:02 am
Puppy – 2.25 rounds, 55#
1:45 mins L Sit
June 18th, 2009 on 11:27 am
Yesterday’s Beach WOD in the sand.
Tabata Squats
Rest 2 minutes
Tabata Pushups
I then took an icy plunge into Cape Cod Bay.
CrossFit hazard of the day:
Slimming down- make sure your new bathing suit is not too big. (I bought my suit two months ago) I went swimming and so did the bottom half of my suit. Nobody seems to mind though…..
June 18th, 2009 on 12:14 pm
Is that a CrossFit hazard or reason number 4587 that CrossFit is awesome? I think we all know the answer to this question.
June 18th, 2009 on 12:17 pm
I felt bad asking, but since everybody is, Liz can I get a copy of the notes too? But I’m not as demanding as Rich, you can get it to me by 9am tomorrow
June 18th, 2009 on 12:22 pm
how come no1 wants my notes from the nutrition cert? guess I’m only good for web design and modeling the latest crossfit swag.
June 18th, 2009 on 12:26 pm
That new schwinn in the back of the gym is reason number 4588. Do not disrespect that thing – I put that in a WOD yesterday and almost threw up.
June 18th, 2009 on 12:27 pm
Check out this video of cheerleaders + jump ropes. These girls could rock some double unders!
http://blip.tv/file/1816913
June 18th, 2009 on 12:57 pm
Joe K,
Dr. Frank Pettrone at Commonwealth Orthopedics is one of the best around. He’s done Redkins, DC United, etc. He has an office at Arlington Hospital near Glebe Road
June 18th, 2009 on 12:57 pm
Ryan, I didn’t know you could write (or read) for that matter.
I guess we also didn’t want to preoccupy you with notes as it would pull you away from your technical geeky skill set. Yes, I’m jealous.
June 18th, 2009 on 1:01 pm
Ryan- I’ll take your notes after you copy them from Liz!
June 18th, 2009 on 1:08 pm
By the way- I got my new PCF shirt in the mail before I headed north. It is very cool!! (Thanks Ryan) I will enjoy wearing it at CrossFit Cape Cod when I check them out tomorrow morning.
June 18th, 2009 on 1:17 pm
Ryan, I thought you were only releasing your notes in the form of one tip a day on your blog. The suspense is just too much for me!
Also, where is the intern with my coffee
June 18th, 2009 on 1:23 pm
Pete and Jamie – thanks much for the recommendations.
June 18th, 2009 on 1:27 pm
Joe K. – I’ve been to Dr. Eric Guidi at the Nirschl Orthopedic Center for both knee surgery and arm problems, with good results. They are next to Arlington Hospital, and have a web site at: http://www.nirschl.com/
June 18th, 2009 on 2:06 pm
No worries Joe. I’ve been to him for my knee twice and my shoulder once. Very nice guy!
June 18th, 2009 on 2:07 pm
John F,
I bet my doctor could beat up your doctor!
June 18th, 2009 on 2:32 pm
Joe K, look into Dr. Chris Annunziata with Commonwealth Orthopedics. He was my doc when I broke my leg in a soccer game, and he’s one of the team physicians for the DC United. http://www.c-o-r.com/phys_annunziata.asp
June 18th, 2009 on 2:35 pm
Reason number 4589 Crossfit rocks (slash reason 1 Susan is going to kill me): you get used to serious physical exertion at high temperature. After a few weeks of WODs with no AC, working outside in triple digit heat is WAY better than I remembered. I was already supportive of not running the AC in the gym, but it turns out its useful outside the box as well. (You can thank me later, Dan.)
Ryan, what if you used your techno-awesome skills to put a link on the site to nutrition cert notes? They seem in high demand. If not… can I have a copy too??
June 18th, 2009 on 3:08 pm
made an appointment with Dr. Pettrone @ Commonwealth Orthopedics. Thanks guys.
June 18th, 2009 on 3:40 pm
I want my Doctor’s name to be Pettrone – “Get the Patron, tell ‘em it’s on . . . ”
Alli is now my favorite Potomac CrossFitter, you’re all fighting for 2nd place. Don’t worry, Brian has last place locked up.
June 18th, 2009 on 3:45 pm
i could swear i saw some guys doing a WOD in the quad at GWU today. They were alternating between chest-to-bar pull ups and body weight squats…. i must be having hallucinations.
June 18th, 2009 on 3:57 pm
WOD in the quad. Nice.
June 18th, 2009 on 4:57 pm
I have no comment:
http://gawker.com/5295694/ches-granddaughter-just-like-che-naked-covered-in-produce
June 18th, 2009 on 5:52 pm
2 rounds + 3 C/Js
100# clean and jerks (scaled down since I couldn’t drop weight – rx’d would have been 115 for me), kipping pullups, and did pushups off a bar 18″ off the ground, which was a good scale for me and saved my knees from the orange astroturf in the weight room.
Dan, my life is complete.
June 18th, 2009 on 7:02 pm
AMRAP in 10 mins:
3 Clean and Jerk – 45lbs
3 Rounds of Cindy – 5 Pull-ups, 10 Pushups, 15 Squats
2.5 rounds
June 18th, 2009 on 7:13 pm
2.25 rounds rx’d at 125#.
Not too sure about the L-sits. It wasn’t pretty. Guessin somewhere in the 2-3 minute range.
June 18th, 2009 on 7:15 pm
3.75 rounds, 165 lbs (rx’d + 10 lbs)
Sweet. Now let’s see if I can move my arms tomorrow morning.
June 18th, 2009 on 7:18 pm
3.50 rds 135# (Rx’d + 10)
June 18th, 2009 on 7:30 pm
1.75 rds, 65#
June 18th, 2009 on 7:39 pm
2.5 rnds 155# rx’d
L-sit on the rings for 2 mins did sets of 10 sec and 5 sec, kept strict L-sit
June 18th, 2009 on 7:50 pm
2.75 rounds @ 115# (rx’d + 10, CTB) – in keeping with the notation
2:00 of L-sits with legs as straight out as they could go (tight back = no flexibility)
Yes, I know I weigh next to nothing. But 75% of 140 really is 105. Spent what seemed like eternity recouping from 2 missed CTBs somewhere in the second round of 3 Cindys. I loved Guch’s response when I said I did it CTB – “Dude, stop doing that.”
Additionally, I ran by the “Arlington Rap” dude on the short path from my office to the box. Because I’m lame and have no wit, I couldn’t think of anything to say – like “holy crap why are all these guys wearing brown flip flops”. He’s out there…
June 18th, 2009 on 8:09 pm
2 rounds and 1.5 rounds of Cindy @ 185#
Low energy today
June 18th, 2009 on 8:10 pm
2 1/3 rounds @75# and blue band pull-ups
June 18th, 2009 on 8:19 pm
2 rounds with 65# Clean and Jerks
Thick tan band pull ups
Too many breaks on the “L sits?” to count
Dan and Allie – I’m kinda a fan of no AC as well… the workouts typically are pretty short so it’s really not necessary and I feel like I get a better workout, and feeling like I did is half the battle
June 18th, 2009 on 8:23 pm
2.2 rounds with 42lb clean and jerks. The good news is that I graduated from the green band to a blue and tan combo for pull ups. Not really my choice, Dan made me. And the L-sits, well those didnt really work so well for me. We’ll just leave it at that. ha.
June 18th, 2009 on 8:32 pm
Yeah heat convert! While I’m selling this idea… its better for your joints as well. You’re less likely to pull a muscle or injure ligaments when you’re warm (because they’re more flexible and resilient). The profuse sweating helps you both maintain your personal space after leaving (try getting on the metro drenched in sweat. highly entertaining) and gets rid of toxins (which is why your sweat smells worse after cheat days of processed food/booze). Since I’m far enough away Brian can’t reach me: think of it as Bikram Crossfit.
June 18th, 2009 on 8:41 pm
2 3/4 at 135lbs and blue band for pull-ups.
Did 2 minutes of L sits. 30 sec/30 sec/20 sec/20 sec/10 sec/10 sec
June 18th, 2009 on 8:47 pm
2.25 rounds at 155# (RX’d + 10).
Didn’t really mean to put on the 10 extra but my math was bad.
June 18th, 2009 on 8:49 pm
I did this with 135#, 10# heavier than the Rx’d weight. Completed 3 rounds plus a rnd of C&Js and a rnd of cindy.
I really liked this WOD.
June 18th, 2009 on 8:49 pm
3 rounds, plus clean and jerks, as rx’d (130lbs)
June 18th, 2009 on 8:59 pm
2.1 rounds (Clean and jerks and pull ups) as RX’d at 125lbs. Did 3 minutes of scaled L-Sits (one leg out or both legs in, mixed it up)
June 18th, 2009 on 9:13 pm
5 squats short of 2 rounds as Rx’d at 95#
June 18th, 2009 on 9:33 pm
Melanie,
Shoot me an email at gdurusoy@skiarch.com
June 18th, 2009 on 9:43 pm
Commonwealth Orthopedics is a great place for anyone needing an Ortho.
I’ve sent a few teammates there in addition to my own injuries and everyone has been pleased with the treatments. Sumida, MD is a swell guy and non-judging. So when you say, “I know I just tore my ACL doing X, but when I can do X again?” He won’t judge and tell you to stop the activity.
June 18th, 2009 on 10:14 pm
2 rounds plus 1 more clean and jerk, pull ups
1st round 65# then had to lower to 55# after failing 4-5 times on the 2nd round.
L-sits no idea. failed to watch the clock, but was in tuck and almost got my legs straight.
June 18th, 2009 on 11:07 pm
2.5 Rounds as Rx’d with 140 lbs and CTB pull-ups.
L-sits were…well…lets just say, we all had a very nice converation with Dan
June 19th, 2009 on 12:48 am
2 rounds + 2 C&J at #185
June 19th, 2009 on 9:03 am
2 full rounds, plus 3 C&J at 65.
June 19th, 2009 on 9:12 am
1.75 w/ two broken lightweight tan bands. How much do I owe?
June 19th, 2009 on 11:24 am
2.1