Friday 090626
Push Press
3-3-3-3-3
Rest
AMRAP in 10 minutes:
9 Dumbbell Thrusters
5 Pullups
85 comments for this entry:
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June 25th, 2009 on 9:02 pm
Michael Jackson is dead…
June 25th, 2009 on 9:30 pm
Farrah too. Sad day, huh?
On a more positive note, I’ve got a beautiful orphaned golden retriever in need of a new home if any of you PCFers are looking for a buddy. He’s 3 years old, housebroken, and neutered. There’s an adoption fee to the vet, but the door to door delivery is free
There’s a picture on my fb wall to prove his ridiculous cuteness if you’re curious!
Any takers, email me at allithurmond at gmail.
June 25th, 2009 on 9:34 pm
Can the music tomorrow be dedicated to the king of pop? I’m a huge MJ fan. I could even be persuaded to moon walk 400m as a warm up.
June 25th, 2009 on 11:02 pm
Kevin,
No.
June 26th, 2009 on 12:11 am
Come on!!! All Micheal Jackson music tomorrow!
AMRAP for the duration of Thriller!
June 26th, 2009 on 2:44 am
Push Press: Look to increase the weight across each set. 2-3 minutes of rest between sets.
AMRAP Weights:
RX:
Dumbell: 20-30% bodyweight in each dumbell
Pullups: 5 Strict or 8 CTB Kipping
Pack:
Dumbell: 15-20% bodyweight in each dumbell
Pullups: 3 Strict or 5 Kipping
Puppies:
Dumbell: 10%+ bodyweight in each dumbell
Pullups: 1 Strict or 3 Kipping
Given the choice between allocating your effort at either the thrusters or pullups, go with the thrusters. We do pullups all the time, but dumbell thrusters are a special treat. Err on the side of heavier thrusters and then scale down if needed.
For folks wanting to use bands on either Pack or Puppies, just adjust accordingly. A strict pullup should require a little more assistance than a kipping pullup. Choose your band so that it’s moderately challenging through out and go big on the thrusters.
June 26th, 2009 on 7:43 am
Push Press
95-105-115-115-110
June 26th, 2009 on 8:07 am
Curtis + 1
June 26th, 2009 on 8:07 am
Push Press
155
Pack
9 rounds
June 26th, 2009 on 8:14 am
exhausted today so this wasn’t pretty. 2 day rest weekend…niiice
- highest 3 rep was 175
- 5 rounds as rx’d (50# DB)
June 26th, 2009 on 8:26 am
Can You Get Fit In Six Minutes A Week? – Excellent article on the NYTimes Blog. It has CrossFit written all over it. Click on my name for the link.
June 26th, 2009 on 8:28 am
I won’t be there but I think MJ music during the WOD is very apropos.
June 26th, 2009 on 8:33 am
Although I love Thriller, I think Brian’s style is more heal the world…
June 26th, 2009 on 8:43 am
When I walked out of the gym yesterday at 9:30 pm and an SUV drove by with M.J. blaring from the car, I knew it was the end of an era. Say what you will, the guy was pretty much a musical genius.
For all of your friends who call you crazy for CrossFit, highly recommend Rick’s post – I’ve already forwarded it to my co-workers to continue the frontal assault.
Finally, feel free to mention to people that I work with the Joint Staff – I could use the compassion.
June 26th, 2009 on 8:59 am
PPx3: 95,115,120,120(f on third),115
AMRAP in 10 min of:
9 thrusters with two 30# db (pack version, since BW is 164)
5 strict PU
7 rounds
June 26th, 2009 on 8:59 am
“A second group of rats were made to stroke furiously through short, intense bouts of swimming, while carrying ballast to increase their workload. After 20 seconds, the weighted rats were scooped out of the water and allowed to rest for 10 seconds ”
20 on 10 off? Sound familiar? I would be willing to bet my date with Dan’s mom tomorrow night that the “researcher at the National Institute of Health and Nutrition in Japan” is none other than our very own Dr. Tabata. As in Tabata rows. As in Tabata fight gone bad.
June 26th, 2009 on 9:11 am
Children and Monkeys of the world rejoice!
June 26th, 2009 on 9:23 am
Dan, can I get a waiver on the no Ipod policy if it’s all MJ music today? Not that I don’t respect his music or contribution to society, but “Beat It” and “Annie are you OK” don’t really get me jacked for a workout.
Siddharth, I just did heavy push press yesterday at Globo-Gym. Would it be OK for me to do the heavy deadlifts today instead since I missed them the other day?
June 26th, 2009 on 9:28 am
175lb push press; 4 rounds with 100lb thrusters, which feels way heavier than I would have thought.
June 26th, 2009 on 9:42 am
PPx3: 155-175-195-200-205
AMRAP (as Rxd):
9 DB Thrusters with 50p DBs
8 CTB Kipping Pullups
6 rounds.
Again, Rich S. thank you for being my benchmark! One week till I can hear your excuses in person.
June 26th, 2009 on 9:44 am
Push Press: 135
Thruster/Pullups: 6+ rnds RX (35# DBs) – lots of breaks throughout.
June 26th, 2009 on 9:46 am
PP: 175 – 185 (2)
7 rounds Rx’d (45 lbs DBs)
June 26th, 2009 on 9:53 am
Nice Scott…trust me, my excuses are getting better each day like “I tweaked my shoulder when eating ice cream or hurt my hamstring picking the pizza box off the floor”…
although on an unrelated note, rumor has it I beat you by over a minute and a half yesterday…but who is keeping track anyway, right? haha
June 26th, 2009 on 10:08 am
Steve S-
No. Unless you wear a dress to the WOD. Then you can do the deadlifts.
Your choice mate.
June 26th, 2009 on 10:22 am
If anyone is looking for a large 1 bdrm apartment in Clarendon, I’ll be moving out of mine around August 1 (click on my name for reason behind the move). Rent is currently $1,225 per month – a steal for this area – plus electric, which is usually between $15 and $50 depending on the month. The apartment is in a small, 7-unit building on 9th Road, about a three-minute walk from PCF, with free parking in a lot behind the building. Email me at carolyn dot bonifas at gmail for more information.
In other randon, non-Michael-Jackson-related entertainment news, I thought some of the military and former military PCF crew (or just people who like good movies) would be interested in this. Last night I was able to attend a special advanced screening of the new movie The Hurt Locker, which was written by a former journalist who spent time embedded with an Army EOD unit in Iraq. Even as someone who’s not a big fan of war/action flicks, I can say that this was a fantastic movie. So, if you get a chance, go see it when it’s officially released in a month or so.
And that concludes my random post for the day.
June 26th, 2009 on 10:38 am
Let’s bring this conversation back where it’s gonna end up anyway. Bacon. I’m wearing this to my wedding (link in name).
June 26th, 2009 on 10:42 am
Pup home found, thanks guys.(this board is crazy useful)
June 26th, 2009 on 10:52 am
If Erika is the one who took the dog, ABORT, ABORT!!!!!!
Also, Carolyn’s link was the funniest thing I have ever seen.
Any movie called the Hurt Locker must involve GHD sit-ups or it is really missing the point.
I’ll try to expand on my running thing. Short version is there is nothing wrong with the act of running, I just think most of you are doing it wrong. That is all.
June 26th, 2009 on 11:29 am
PP: 95-95-115-115-120
AMRAP in 10min: 6 rnds-9 db thrusters/5 pullups
30 lbs dumbbells first set/25 after
pullups: no band first 3 sets/tan band after
June 26th, 2009 on 11:37 am
Rich S. – ha, well played. This round goes to you. Touche. Although I have a surprise for tomorrow. Again a crossfit challenge has again been thrown away, as my last WOD in the FATA/NWFP before I leave. youll get a kick out of it, stay tuned.
June 26th, 2009 on 12:00 pm
OK, so after doing this WOD, make sure you pay attention to the Thruster technique. As soon as you lose form on your thrusters, you end up losing the weight. I was able to do sets of 5 and 4 when I had good form, and could only muscle through 3 w/ poor form.
8 rounds total
June 26th, 2009 on 12:07 pm
Aaron – it gets even funnier with multiple viewings, when you get a chance to catch all the subtle stuff going on…the news crawl at the bottom, the text of the memos, the additional minute of “congressional hearing footage” after the commercial break, etc.
June 26th, 2009 on 12:22 pm
Weighted, tabata swimming? I think I’ll try that at the lake, tomorrow, if I can find someone to scoop me out.
Awww, Aaron and Erika got a dog?
June 26th, 2009 on 12:28 pm
95-115-135-155-165-165
June 26th, 2009 on 12:28 pm
6.5 rounds w/ blue band & 70 pounds
June 26th, 2009 on 1:04 pm
Aaron and Erika are such good people – taking in that dog and all. Aaron, I’ve heard that Golden Retrievers really like like long slower runs.
Carolyn, that video was hilarious.
Also, I would like to point out that I have the lowest WOD time to random comment posting ratio of anyone on the blog . . . its nice to be on the leaderboard for something.
June 26th, 2009 on 1:09 pm
Ya know Aaron… dogs are a good way to prepare for parenthood!
Sorry… I had to 
Congrats on the new member of the family!
June 26th, 2009 on 1:26 pm
Wait a minute. You guys aren’t serious, right? You’re not getting a dog, are you??? Aaron was just joking…
June 26th, 2009 on 1:29 pm
We are not getting a dog. We all our time at the gym!
June 26th, 2009 on 1:34 pm
kewl, the dog is going to be at the gym??
June 26th, 2009 on 1:51 pm
Hahaha, wow. That escalated quickly. I mean, that really got out of hand. Erika and Aaron aren’t taking this dog, but I bet you all can find them one. Aaron seems really excited about the possibility.
June 26th, 2009 on 1:51 pm
PCF needs a dog. Way to go MoJo’s for stepping up and bringing a dog into the gym.
June 26th, 2009 on 1:57 pm
Can I donate a dog to the gym? I already gots two.
June 26th, 2009 on 2:01 pm
push press: 200
met-con: 7 rounds rx’d (45# db’s)
June 26th, 2009 on 2:18 pm
[...] Potomac CrossFit WOD 090626 [...]
June 26th, 2009 on 2:23 pm
guerilla pet dropoff tonight at Aaron and Erika’s, 7pm. bring your unwanted purebreds and mangy mutts.
June 26th, 2009 on 2:24 pm
55-65-75-85-90 on the push press
June 26th, 2009 on 2:27 pm
That did escalate quickly. I was about to spear someone with a trident.
June 26th, 2009 on 2:37 pm
Wow, you killed a man…
June 26th, 2009 on 2:54 pm
Push Press 135-145-165-165-165 (need to increase by 10-20)
8rds Rx’d 40#
June 26th, 2009 on 3:12 pm
What about cats? I have a couple of Siamese that love to wake me up every morning by jumping on my head. I’ll be at Aaron and Erika’s promptly at 7:00 pm
June 26th, 2009 on 3:12 pm
Michael Jackson died from eating 9 year old nuts.
June 26th, 2009 on 3:34 pm
Yeah, there were horses, and a man on fire, and I killed a guy with a trident.
June 26th, 2009 on 3:42 pm
“While their stupid roommate Chad sits there and plays video games 24 hours a day…..” I was laughing so hard I pee’d a little. Thank you for that video Carolyn.
June 26th, 2009 on 4:03 pm
Yah… Rich I’ve been meaning to talk to you about that. You should probably find a safe house, a good friend out of town and lay low for awhile. The police are probably going to want to talk to you about that.
June 26th, 2009 on 4:41 pm
OK, Aaron I’ll drop my dog off at like 7ish, careful he likes to chew shoes Erika…
June 26th, 2009 on 4:49 pm
I vote for my brother and sister-in-law to skip the puppy phase and go right to having CrossFit babies.
kthnxbye
June 26th, 2009 on 5:24 pm
Push Press – 225#
Thruster/Pull-up WOD
7 rounds
June 26th, 2009 on 5:25 pm
oh by the way.. rich, where did you get a hand grenade?
June 26th, 2009 on 5:31 pm
PP – 155#
Thrusters/Pull-ups: 7 rds Rx’d
June 26th, 2009 on 6:01 pm
Push Press – Max – 125#
7 rnds 25# db and blue band
BW – 165
June 26th, 2009 on 6:30 pm
PP:55-65-70-70-75
5.5 rounds
1/2 or so with 20# dumbells
and the other 1/2 with 15# dumbells
June 26th, 2009 on 6:36 pm
Added 15 lbs to my scrawny BW then as rx’d, 8 rounds.
Good times.
June 26th, 2009 on 7:30 pm
press – 65, 75, 85, 95(pr), 75
metcon – 30# db in left hand, 25# in right hand, 5 kipping CTB pullups each round
6 rounds
After seeing my press, decided my awkwardly weaker left arm needed some extra training. This may have been dumb, but it seemed logical and left no ill effects.
June 26th, 2009 on 7:36 pm
PP: 195
Thrusters/Pullups: 5 rounds as rx’d.
I just couldn’t get my thrusters to come together. It was bad. Next time I’ll beat it.
June 26th, 2009 on 7:36 pm
That went about as expected. I probably paced a little too much on the metcon, but it probably would have only meant another 5 thrusters or so had I not.
Push-Pres
135-155-165-185(2)-185
9 DB Thursters (50lbs)
5 Strict pull-ups
7 rounds
June 26th, 2009 on 7:38 pm
105-125-155-175-180
6 rounds at 45#’s and strict pull-ups. Not rx’d as we ran out of 50′s…aw shucks
June 26th, 2009 on 7:51 pm
95-115-135-145-155
5 Rounds at 40#s and blue band pullups.
Also for those who were unable to attend: The 6pm WOD cool down was a Michael Jackson dance party hosted by Siddharth aka DJ Sizzle. It was off the chain. Jimmy G./Aaron K., you know what I’m talkin about.
June 26th, 2009 on 8:00 pm
55-65-65-75-75
7 rounds
15#s
blue band
June 26th, 2009 on 8:04 pm
Push press 125. Need to increase by 10-15.
6.5 rounds plus 3 pull ups.
June 26th, 2009 on 8:05 pm
35# db first 2 rounds, switched to 25# for remainder. First pull up round no band, next 4 tan band, last 2 tan bands.
June 26th, 2009 on 8:23 pm
PP: 55-65-70-70-75
(Thanks, Melanie, for being a good lifting partner as always!)
6.5 rounds
Dumbbell Thrusters — 20# each arm
Pullups with Green Band
Laura B. — email me — cherylmac1980@gmail.com
June 26th, 2009 on 8:35 pm
Push press
135-155-165-175-185
June 26th, 2009 on 8:54 pm
PP: 55-75-85-95-105(PR)
6 Rounds as Rx’d
30# Thrusters
Strict Pull Ups
June 26th, 2009 on 10:12 pm
155-175-190-205(F)-205
5 rounds with #45 DBs (not even close to RX’d)
Strict Pull-ups
Don’t worry I was sufficiently chastised about pussing out on the thrusters today.
June 26th, 2009 on 11:20 pm
PP: 135-155-175-195-205
7 Rds Rx’d with 45lb DBs.
Hammy is almost there
June 26th, 2009 on 11:37 pm
push press: 100#
met-con: 5 rounds (25#, tan band strict)
June 26th, 2009 on 11:56 pm
Push Press: 130
Thruster/pull ups: 6.5 rds as rx’d (35#)
That sucked.
And, no puppies on my porch when I made it home this evening. Booooooo. You’ve all failed me.
June 27th, 2009 on 3:16 am
Haha Kevin I know exactly what you mean. Our next-door neighbors (11th) were playing MJ for 3 hours straight or so.
PP: 95-115-125-135-145(?)
I question the last one of the last set, since I got it up, but failed to control it on the way down. Also, many of the reps for sets 3-5 were more like push jerks rather than push presses.
DB thruster/pullup: 6 rounds (+4 thrusters) rx’d (@ 35# DBs)
Strict pullups were fine (broke them once). It was the darn thrusters that got to me…
June 27th, 2009 on 3:22 am
PP: 55-60-65-70-75 (fail on third of 75)
DB Thruster: 6.5 total rounds. 20 lbs for 5 rds, then 1.5 rd with 15 lbs
June 27th, 2009 on 1:14 pm
95-115-135-155-165
4 1/2 rx’ed (50 lb DBs) You know it is bad when you are looking forward to the pullups as a break….
June 27th, 2009 on 4:07 pm
55-65-75-85-95(f) guess i prob should’ve tried 90…
5.5 rounds
25lb db’s
1 tan band for first 3 rounds then added 2nd tan
June 28th, 2009 on 8:33 pm
65,95,135,155,165(PR)
7 rds (35# DB and the use of the blue band for kipping pull ups) That kicked my butt…
June 29th, 2009 on 9:09 am
55-65-75-85-95
7.5 rounds with 20 lb DB and blue/green band
July 7th, 2009 on 12:33 am
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