Thursday 090625
Hang Power Cleans
3-3-3-3-3
Rest
7 Rounds for time:
Row 250 meters
10 Box Jumps, 24/20 in.
Melissa Byers provides Robb Wolf’s insight on PWO (post workout meals)
Tips for eating healthy when dining out
83 comments for this entry:
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Photos
June 24th, 2009 on 8:27 pm
Wow, lots of fun things going on here in Kalamazoo.
Hang Power Cleans: keep increasing the weight until your bar speed drops and it stops being an explosive movement. Look to rest at least 3 minutes between sets. The key here is to be explosive throughout reps and sets. Doing this in as a upright row in order to get a higher weight up is counterproductive.
Scoring rules: so most Crossfitters quickly figure out that there is little be to gained by going hard on the row. That’s because no good way to differentiate between efforts as the time differences are generally small. So the solution to this is relatively straightforward. You will be tracking two times today for the Row.
First is your actual 250M splits. You won’t have time to write them down, but since we only have 7 working rowers, the folks waiting can help track times.
Second is your cumulative time for 7 * 250M. You will take this time and then multiply it by 10. What this does is effectively magnify the time variances by a factor of 10, giving them some real substance. (The other alternative would be to have everyone row 7 rounds of 2500M, which would also produce a decent variance in time.) Take this 10x time, add it to your thruster time (I know, the math is killing you) and you get your time which we will use to determine leaderboard status.
Why this crazy scoring? Because the difference between a very hard row and a relatively painless one at 250M is less than 10 seconds. That is to say, you can dog the row and still beat someone that busts-ass on the row. But the Row is the point of emphasis for today’s WOD, so those that row hard will be adequately rewarded.
Row hard.
June 24th, 2009 on 9:00 pm
Any of the trainers,
what is a good WOD for me to do tomorrow. Hammy is still sore but I want/need to get in there and do something.
Did HSPU Wednesday night and then Tabata sit-ups/pull-ups! Was thinking i could do Heavy shoulder press but is that too much after doing HSPUs Wed? Might be able to do the row but box jumps are too explosive for me right now.
Thanks!
June 24th, 2009 on 9:43 pm
This is non Thursday WOD related, but I just wanted to say awesome job to my fellow Foundations peeps tonight on our “graduation” and Fight Gone Bad. Which feels like literally just that. I’m going to go pass out now!
June 24th, 2009 on 10:24 pm
Great Job 10x100m boys for making the pic on the crossfit endurance site today! Go to http://www.crossfitendurance and check it out. I was pleasantly surprised when opening the CFE WOD… then I saw said WOD and wish it was my off day.
June 24th, 2009 on 10:27 pm
Congrats foundations grads!!! See you all at the WODs!!
June 24th, 2009 on 10:33 pm
So for all you yahoos giving me crap tonight, I will have you know that the Sox pulled it out 6-4.
I learned two things:
1. Capacity crowd tonight of 45K at Nationals Stadium. Too bad that 30, 942 were Red Sox fans.
2. Thank God I didn’t travel Metro during the Inauguration or the Cherry Blossoms. Because of the 30,942 Red Sox fans, the Metro was a mob scene.
Good Times.
June 24th, 2009 on 10:58 pm
Boston Mike – I bet there’s plenty of room on the first metro car, these days.
June 24th, 2009 on 10:59 pm
Oooooh – did I say that out loud?
June 25th, 2009 on 3:58 am
As Rx’d:
125-150-155-165-175
Okay, as you all know, the jury is still out for me on math, but since I am the first to post today, let me see if I can figure out Siddharth’s crazy scoring (be advised, figuring out my score involved the pathagorean therom, a protractor, and some definite googling of advanced mathematics)
Culmative row time: 6:06
Multiply times 10: 60:60 = 70:00
Box Jump time: 5:50 + above number of 70:00
Score Total: 75:50
I think this is what Siddharth was looking for, if not, now you have a “what not to do” teaching point on math and scoring. Well see. If I am wrong in my math, I am giving on math forever.
June 25th, 2009 on 6:48 am
95-105-115-135-135
CFE:
30:20 x 8 rounds – 1421m
June 25th, 2009 on 6:50 am
Scott-
it’s still early here but I think you short changed yourself on the math. 60:60 would actually be 61:00. I blame the protractor.
June 25th, 2009 on 7:32 am
I am an engineer and siddarth’s math looked like some crazy shit- so I bailed on the math-
HPC-
135-185-205-205-205
Row and box jumps-
10;53 as rx’d
I have to admit that I had nothing on the row and am not sure if I actually had nothing or just pu#*’d out. Although I blew at the row, I felt strong on the box jumps (or bj’s as Dave like to call them).
And I don’t think it would be fair of me to not call out Brian for stopping the WOD to drop a 4:15 deuce and then fail to return and finish the WOD- with this documentation you will have something to compare the next time we do this WOD (ie, brian dropped a 3:00 deuce and finished the WOD)
June 25th, 2009 on 7:38 am
Due to time/rowers/athletes, we shifted fire and tried a different approach then the one above. Gave two heats with partners writing down split times a shot during the first heat of 0530 Class, but scrapped it by second heat. Then 0630 Class just went with “For Time”.
Here’s where the leaderboard stands right now:
1. Mike H. 10:53 (and yes, you dogged it on the row Mike)
2. Jamie C. 11:30
3. Scott M. 11:31
1. Jenn N. 11:45
2. Lauren 14:38
3. Maria 15:11
Epic battle this morning between Jamie C./Scott M. and Lauren/Mike W. Great job guys!
June 25th, 2009 on 7:51 am
Brian –
Email me and I can give you the info you wanted. j_p_collins@hotmail.com
Scott – great race today.
June 25th, 2009 on 8:04 am
ha, yeah I did Siddharth, thanks! so that should read 66:50. And as such, I have now given up on math forever. Math can suck it.
June 25th, 2009 on 9:03 am
Cleans
95-115-125-130-135
Row/Box Jumps: 11:45
June 25th, 2009 on 9:18 am
Could you post an excel spreadsheet so we can figure out our totals? I’m an engineer and I’m still confused.
June 25th, 2009 on 9:25 am
Important Lard Question.
Drea, is that leaf lard you linked to good for all kinds of cooking? I noticed they seemed to say it was a pastry lard, and as I don’t cook a lot of pastry (for lack of skill, not lack of desire) I thinking more about sauteed veggies, something to cook my eggs in, and as a general cooking fat. Will it work for that?
And how long does it stay good? Should I get a small one or a big one?
June 25th, 2009 on 10:09 am
As I drive on quantico marine corps base and check the blog, just wanted to thank brian pcf for verifying my shitful rowing performance.
June 25th, 2009 on 10:36 am
Damn. It. This is totally my kind of WOD, and, of course, I will not get out of here on time to make it to the 8 pm. Doing box jumps on the bench at the House Gym gets me more stares than probably anything else.
Cannot wait for next week…
June 25th, 2009 on 10:41 am
I have lived through the stares of the box jump on the bench at the House Gym. And honestly, people give you even stranger stares when you are doing cleans, which seems odd. I would also do well at this one and won’t be there for it.
Also, all you runners should read my latest blog post. I am shamelessly exploiting the fame I received from running next to Jon on CF Endurance.
It’s exploitation, but it’s for a good cause.
http://www.aaron.potomaccrossfit.com/
June 25th, 2009 on 10:59 am
HPC: 115-125-135-135-145
Row/Bj thing: 11:55 Rx
It was fun working out with Curtis and the 9:30 crowd.
June 25th, 2009 on 11:30 am
Just to add to what Aaron says in his blog post…
I hate jogging not running.
Jogging is garbage miles, relaxed pace, spandex clothing, gu packets, carb loading, ipod wearing, objectiveless (is that a word?) mental masturbation.
Running is either acid lung, screaming leg intervals or mental test, gut checking time trials. Both are highly functional and great for training. I suck at both.
All I want to know is how come every out of shape person/Oprah I know “jogs” and struggles with weight loss but I have yet to meet a person who does 400 meter repeats when they want to add some running to their routine?
June 25th, 2009 on 11:38 am
Aaron – well said.
Its funny, I was a decent 800m runner in high school (that was my longest event) – I only ran my senior year (thankfully). Now I wonder how fast I would have been had I CrossFitted and not gone for long, slow runs multiple times a week . . . in hindsight, it probably wasn’t coincidence that the guy that put on the fewest miles ran the fastest 800 on our 4×800 team.
June 25th, 2009 on 11:54 am
Great WOD today (& yesterday for that matter)
PC: 95-95-115-115-115
Row/BoxJ: 12:22 Rx
As a long time runner (until I found CF), I completely agree with Jon. Jogging looks like such a waste of time now. Especially on a treadmill!
June 25th, 2009 on 11:55 am
Aaron, here goes (Cant resist, sorry jumping in here, Drea, dont kick me.)
Leaf lard is the best of the best, it’s pure K&L fat (kidney and lumbar, fyi) and has very little piggie flavor, hence it’s use in pie crusts and the like as it doesnt impart any animal carcass flavor to your sweets.
It’s great for general cooking and you should rend it and pour it into icecube trays and freeze the cubes, then bag ‘em. Whenever you need fresh lard, you’re ready to roll, just pull out a cube for a few days worth.
Taste preference? Saute veggies and cook your eggs in a FLAVORFUL fat, not a neutral one: bacon fat, duck fat, goose fat (OMG, goose fat is mouthgasm extraordinaire).
remember: if you render your own lard or other fats, strain through a coffee filter when warm but not HOT to get any particulate that might be suspended, then let rest and decant while still warm. HINT: put a tsp of sea salt in the bottom of the container you decant into, so that if there is any moisture left in the fat, it will settle to the bottom and the salt will help dissuade any bacterial growth and keep your fat from going rancid.
cheers,
Chef
June 25th, 2009 on 12:21 pm
Wow, Chef – I don’t even know what to say to that. As usual, a wealth of knowledge. That said, I have a mental picture in my head of a) the ginourmous mess Aaron would make of our kitchen trying to do this and b) our non CF/Paleo friends (I know — who has those, anyway?!) coming over for a nice glass of Scotch….reaching for an ice cube….and ending up with a lard filled drink. I’d have a hell of a time convincing them that I am not crazier than they already think I am.
Thankfully, Aaron is too lazy to actually do what you referenced above, so I’m safe
June 25th, 2009 on 1:17 pm
Power Cleans:
75-85-90-95-100 (Felt great with the shrugs!)
WOD: 13:35
June 25th, 2009 on 1:34 pm
Wait – running can also be 5 miles through rough terrain, up and down hills, under fallen trees, over walls and fences, across bodies of water, and right through the poison ivy.
Seriously, though – ALL of the better runners I know (long or short distance), include a speed/sprint workout in their training routines, at least once a week.
June 25th, 2009 on 1:51 pm
Helpful hint on the row:
Instead of having the monitor sticking forward at you, try sticking it as high as it will go. This helps prevent you from collapsing at the catch so that your chest is open to help breathe and its a stronger position to receive the load of the stroke. Take it for what you will.
Ok I’ll go back to making foam rollers now…
June 25th, 2009 on 1:55 pm
just to clarify: You still want the monitor facing you of course… but you want the arm it rests on sticking up.
June 25th, 2009 on 1:58 pm
Siddharth,
I’ve got a gal in Kalamazoo…
June 25th, 2009 on 2:04 pm
Scotch filled lard is a travesty to both the scotch and lard. The only thing scotch needs is a few drops of spring water and some ice if its above freezing outside.
June 25th, 2009 on 2:14 pm
Andrew – I like your gravatar. How appropriate. Is that Dan or Brian with the whip?
June 25th, 2009 on 2:36 pm
You know I don’t remember when that picture was taken so it’s hard to say who it was. No shaved head so I don’t think it’s Brian…but then again he’s wearing a shirt so it can’t be Dan.
June 25th, 2009 on 2:42 pm
The intern lives!! He’s not just a rumor created by Brian to justify his long days at the gym. Who knew?
June 25th, 2009 on 2:48 pm
Hang Power Cleans
65-75-70-65-65
16:03 rx’d
The best part about doing this WOD in the middle of the afternoon is that I am about to go jump in the pool….. and then go watch the Nat’s beat the Red Sox. (well a girl can dream.. can’t she)
Crash- I saw the intern today so he is real…and don’t worry Dan and Brian because he was giving Curtis a hard time too!
June 25th, 2009 on 3:09 pm
Hang Cleans
55-65-75-85-85
Did less weight today and worked on my form and feel much better about my technique.
7 Rounds for time:
Row 250
20 inch Box
15:31 Rx
Siddarth that WOD kicked my butt….even if I could’t figure all that math.
June 25th, 2009 on 3:32 pm
Hang Cleans
135-155-135-155-155
Row/Box Jumps (20 in)
13:05
June 25th, 2009 on 3:35 pm
I think i have convinced two people in my office into becoming crossfitters. One more and i get a free toaster?
I’d like to think it is because i look so damn hot, but i think it is because they just wanted me to shut up about crossfit.
June 25th, 2009 on 3:36 pm
Yup … the water felt wonderful.
June 25th, 2009 on 3:39 pm
Erin-
Clearly the math was the downfall of this WOD. I’ve lobbied in the past for WODs where there would be a mental component in the middle that either mist be done correctly to continue or incurs a penalty for mistakes.
Imagine doing Filthy Fifty and have long division problems after every group of movement. Oh to dream….
June 25th, 2009 on 3:43 pm
Guys, I know there is someone from the FBI here. Is it Mike H? I have a friend who needs to take a “test”. He got a call from them and he is super excited and wants to find out about this written test so he can prepare for it. Any info will be appreciated so I can get him off my back…LOL!!!
June 25th, 2009 on 3:44 pm
Siddharth, I like your moves (or idea).
June 25th, 2009 on 4:14 pm
good work lindsey. none of my coworkers have succumbed to my urging yet. my boss is still logging 4 miles a day on the dastardly treadmill. COME ON, PEOPLE!
June 25th, 2009 on 4:40 pm
Thank you, Lynette, for defending a great sport. I am a runner – not a jogger. I love running long distances, but run/swim intervals because they do improve performance, even for amateurs like me.
Most women find marathon levels of endurance quite an admirable quality in men. (Or so it says in SHAPE magazine, of course, Jon:)
June 25th, 2009 on 4:45 pm
Aaron, I posted this on your blog as well but am wondering how often you think we should be running and at what distance. I’m with Jon in that I hate jogging and prefer sprinting. I’ve gotten into a habit recently of limiting my runs to 800m or less. I’m pretty happy banishing jogging or runs above .5 miles from my life forever.
June 25th, 2009 on 4:50 pm
I do not find marathon levels of endurance admirable in men, nor do I appreciate their emaciated looking bodies. I’m allowed to say this because I am a recovering marathon level endurance, emaciated runner myself.
June 25th, 2009 on 4:53 pm
From the secret squirrels who workout at PCF… it would be appreciated that no one posts fbi frank, cia sally, or dia diane.
June 25th, 2009 on 4:56 pm
Erika,
lard in the single malt would be an issue… the bacon fat mayo with chopped pecans was a huge hit at our place, til I found out my buddy and his wife keep kosher. I wonder which is worse: the fact that they were macking some copious quantities of piggy fat, or that I never told them…
June 25th, 2009 on 5:10 pm
To quote Lynette:
“Running can also be 5 miles through rough terrain, up and down hills, under fallen trees, over walls and fences, across bodies of water, and right through the poison ivy.”
This is awesome. Sounds really fun. Trail running is hardcore. Very Paul Revere-esque.
But lets put our thinking caps on for a second. Is this really what you picture people doing when they “go out for a run”? 99.99999% of people run on a treadmill or run in a straight line at barely more than a walk.
June 25th, 2009 on 5:53 pm
Michael Jackson and Farrah Fawcett on the same day? Weird.
June 25th, 2009 on 6:03 pm
Chef, never a problem! I am just happy that you didn’t dog my love of leaf lard…and I agree on the flavor aspect but it wasn’t a question about tasty animal fat, I was merely answering based on the specific “lard question”. I take peachy momma peppers from the summer, saute them up then fill a container with yummy peachy momma infused olive oil – use it through the winter (YUMMY). I don’t always like having eggs with the taste of other things (i.e. pork) because awesome eggs are REALLY good on their own…thus, lard would be a good solution for this if you didn’t want to go the butter or oil route.
Aaron, get a smaller container – a lot goes a LONG way…and it’s the best for all around – not just pastry re: see Chef’s comments.
June 25th, 2009 on 6:10 pm
55-65-70-75-80
14:03
regular box jumps
June 25th, 2009 on 6:16 pm
Cleans: 55-65-75(f) -70-70
Row,box jumps: 16:11 rx’d
June 25th, 2009 on 6:20 pm
35-55-60-65-60
row, regular box jumps: 14:48, i think. I had zero energy during this WOD. I think it was the 6 hours of sleep last night. Bleh.
June 25th, 2009 on 6:21 pm
Rat Tabata anyone?
http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/?em
June 25th, 2009 on 6:47 pm
Cleans: 115-135-145(1)-135
Row/Box Jumps: 12:50
My legs were sore before this WOD, and tomorrow is a definite rest day since I could barely walk home after today.
June 25th, 2009 on 7:00 pm
Cleans
55-65-75-85(f)-80
Row/Box Jumps: 12:15
June 25th, 2009 on 7:02 pm
Cleans:
135, 135, 155, 165 then practiced 135# shrugs as my technique is awful still.
Row/BJ WOD – 10:13 as Rx’d. Drew set a blazing pace and I tried to stick to it but legs were shot after round 1. Definitely underestimated this bad boy big time.
June 25th, 2009 on 7:09 pm
Cleans:
165-185-205-205(2)-185
7 Rounds for time:
Row 250 meters
10 Box Jumps, 24/20 in.
12:37
This WOD was a rude awakening after being on the road in 7 cities in 10 days. Over the time period, my workouts, sleep and nutrition sucked. This evening I clearly paid the price. Great workout, but it was painful.
June 25th, 2009 on 8:06 pm
Vaughn, Big Jim and Dan, thanks for the coaching and support, you guys were awesome today. Thanks again.
June 25th, 2009 on 8:24 pm
Cleans:
65-75-75-75-80-80
7 Rounds
250m row/10 Box Jumps
14:30
June 25th, 2009 on 8:24 pm
Ana
Your friend should have gotten a study guide from the FBI. he can also buy one at a bookstore or at amazon.com
Also, I second the fact that no one should be called out on the board as cia, dea or such. Thanks PSA over
June 25th, 2009 on 8:28 pm
Cheryl,
When do you leave? I can’t make evening WODS for a few weeks. If I don’t see you before you go have a great time and stay safe!
That goes for Sophie too!!
June 25th, 2009 on 8:35 pm
65-75-80-85-95(x1)
row/box jump WOD- 14:28
June 25th, 2009 on 8:51 pm
hang cleans: 55-60-65-70-70
7 rounds row 250 meters, 10 box jumps 13:23
June 25th, 2009 on 8:51 pm
Hang power clean:
115-135-135-135-155(f)-115
Tried 155, but my technique is horrid. Lose all shrugging and upward motion ability – BW mental block of mine that I’ll have to break through.
Row/box-jump: 11:22
Hokay, so I see where the value of Siddharth’s mathematical exercise comes in. There were definitely people who rowed faster than I did, but came in just a few seconds faster than I did(which meant box jumps were slower). Conversely, there were people who rowed slower than me and slower box jumps, but ended up only a few seconds behind. There were some interesting variances in performances that probably would have been sorted out by weighting the rowing portion appropriately.
I’m going to put it out there… yes, I am a dork. But so is Siddharth. We get along numbers-wise.
June 25th, 2009 on 8:53 pm
hang power cleans: 65-75-85-90-95
row/box jumps: 14:35
June 25th, 2009 on 8:58 pm
115-135-155-165-175
row/box jump 12:35 rx’ed
I apologize to those around me that think I am going to throw up. In the recent hotter weather my throat gets dry when I really push it and then I start to gag, but don’t have any desire to expel the contents of my stomach, but it does sound that way.
Probably more info than most of you wanted to know…
June 25th, 2009 on 9:17 pm
125-145-165-175(2)-175(2)
12:00 Rx’d
June 25th, 2009 on 9:28 pm
135-155-165-165(2)-155
Row/box jumps: 12:49
Tried to work this w/ Siddharth’s intent and focused on my row technique and pacing, which totally needed attention. I was happy w/ my 1:35-1:42 splits. But I totally dogged it on the box jumps. Great job 7pm crew!
June 25th, 2009 on 9:37 pm
Nice job to everyone tonight!
Very hectic trying to get both of these in with limited rowers – appreciate everyone’s patience and flexibility.
June 25th, 2009 on 10:08 pm
185-205-225-245 went for 1 rep at 275 but my grip was shot.
11:18 on the row/box jumps. Tried to keep the row splits between 1:36-1:38
June 25th, 2009 on 10:47 pm
hang power cleans: 85-95-105(2)-105(2)-105 (prev 1-rep max)
13:48 rx’d on the metcon
June 26th, 2009 on 12:25 am
135-135-155-155-135
12:37 Rx
June 26th, 2009 on 7:18 am
Hang Power Cleans: 85/115/125/135/135 Nothing in the tank from max DLs yesterday.
24″ box 12:54. Rowing Splits were b/w 1:38 & 1:52
I really liked my “the Guch” shirt. I’d recommend washing it prior to the WOD though – when you sweat through it, it smells like hummus.
June 26th, 2009 on 8:16 am
65,75,95,115,135(PR)
13:15 (though the Box jumps were closer to 18 than 24)
My split time was right around 1:55
June 26th, 2009 on 10:31 am
95-95-115-135-135
12:49 row and 24″ box step-ups
June 26th, 2009 on 11:49 am
55-65-75-85-85
Row/box jump WOD 12:05
June 26th, 2009 on 1:25 pm
85-85-65-65-85
12:10 Rx’d
June 26th, 2009 on 1:57 pm
135-185-225(x1)-245(x1)-255(x1)
Row/Jumps: 11:34 (I think)
I realize that didn’t stick to the intent of today’s Hang Power Clean WOD. I was having an issue resetting my grip after the first clean, so i just went for a 1RM.
July 7th, 2009 on 8:17 pm
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