Thursday 090702
Powerlifting Seminar, 18 July, at Potomac Crossfit with Coach Aaron Moburg-Jones. Click here for details.
PCFers- if you did the WOD yesterday, please email your 1 Mile time to Siddharth.
As many rounds as possible in 5 minutes:
9 Thrusters
5 Power Snatch
Rest 3 minutes.
As many rounds as possible in 5 minutes:
9 Thrusters
5 Power Snatch
Rest 3 minutes.
As many rounds as possible in 5 minutes:
9 Thrusters
5 Power Snatch
Post total rounds to comments.
Melissa Byers on Cheat Meals, Part 1 and Part 2
68 comments for this entry:
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Photos
July 1st, 2009 on 8:09 pm
Two quick notes.
First, please send me your 1 mile time from yesterday’s WOD so I can use it to create a future WOD
Second, weights for Thursday:
RX: .5 bodyweight for both movements
Pack: .35-.4 bodyweight for both movements
Pups: .25 bodyweight for both movements.
Power / Muscle snatches, not full squat snatches.
With the amount of rest you are getting between rounds, you should be able to go pretty hard across all three rounds.
Enjoy!
July 1st, 2009 on 8:26 pm
6:42
July 1st, 2009 on 8:32 pm
7:20: 1 mile time
July 1st, 2009 on 8:46 pm
6:56
July 1st, 2009 on 9:53 pm
7:19 and Stacie 7:30
July 1st, 2009 on 9:57 pm
6:25
Good job Brandon and Stacie!!!
July 1st, 2009 on 10:02 pm
8:45 mile
July 1st, 2009 on 10:41 pm
9:30ish mile
July 2nd, 2009 on 6:41 am
Puppies – 6 rounds
Siddharth, thank you for programming something do-able. Much appreciated.
July 2nd, 2009 on 7:36 am
Siddarth,
What is a muscle snatch? It sounds like youre making the term up
July 2nd, 2009 on 8:30 am
Hey everyone! A bunch of us are going to Bobby McKeys (dueling piano bar) in the National Harbor tonight! $5 martinis and no cover! Send me an email if you are interested in cab sharing or if you would like more info: melaniestewart5@gmail.com. Hope to see you all there!
July 2nd, 2009 on 8:49 am
9 rounds
Pack
65# = .43 BW
July 2nd, 2009 on 8:59 am
Siddharth,
I believe my 1 mile time was 8:35….
July 2nd, 2009 on 9:46 am
Read what Beyers writes after the Part II post as well. It is something folks should consider. I may start a group on the 30 day reset after I get back from the games.
http://www.byersgetsdiesel.com/2009/07/change-your-life-in-thirty-days.html
July 2nd, 2009 on 10:08 am
FYI, Aaron’s Powerlifting Seminar is full… would love to be put on the waiting list if possible
July 2nd, 2009 on 10:22 am
7.5 rnds Pack (75 lbs)
July 2nd, 2009 on 10:22 am
9.5 rnds RX (75# = .52BW)
July 2nd, 2009 on 10:27 am
For those who did today’s workout, how graceful was the decline? Did you get 5 in the first round and then 2 in the second, or was it more consistent?
July 2nd, 2009 on 10:41 am
I got 3 rounds in each 5 minute period.
July 2nd, 2009 on 11:08 am
Can you add me to the waiting list for Power Lifting too? Thanks!
July 2nd, 2009 on 11:26 am
Happy birthday to Matt Bristol, if he’s lurking out there on the blog….
July 2nd, 2009 on 11:26 am
8 (& 1/3 if were counting fractions) w/ the pack
.4BW=65 lbs
Could have gone heavier for the snatch, but the bottom of my squat is my weakest link.
July 2nd, 2009 on 11:38 am
Aaron,
I got a little better each round (3, 3+a few thrusters, 3.5) but went a little harder on the last round on purpose since i knew it was the last round – then i had to lay on the floor for 10 minutes.
July 2nd, 2009 on 12:27 pm
July 2nd, 2009 on 12:28 pm
Hope you all have a safe and festive Independence Day. Go USA!
July 2nd, 2009 on 12:30 pm
PCFr’s – my roommates and I will be having a house party on Saturday, July 18th, starting around 8pm. We live a short walk from the box and the Clarendon metro, at the intersection of Pershing Dr and Irving. I still haven’t met a lot of you, because I’m a morning person and have also been described as shy, but I would love for any and all of you to come out. It’s a theme party, naturally, and the theme is Redneck Family Reunion, so massive bonus points if you wear your best redneck attire out to the bars afterwards. Shoot me an email at zackpars at gmail if you want more details, or find me on facebook and I can forward you the invite (Zack Parsons). There will be kegs, the requisite girly drinks, and we have a huge backyard for beer pong, flip cup, toilet seat horseshoes, etc. Also possums, raccoons, an sich. If I have enough Bud heavies I will no doubt attempt HSPU against the old ford pickup on blocks in our front lawn. Hope to see y’all there! I’m in the Carolinas for the next week (at least, the North one) so happy Fourth until I see you next time.
July 2nd, 2009 on 12:51 pm
since it takes a village to raise an idiot…what is the general consensus on the best dehydrator, Im going to attempt to make jerky when i get home so I am going to order one tonight off of amazon.com
July 2nd, 2009 on 12:53 pm
Dude scott, Haven’t you been living on paleo kits for the last year? Is more jerky really what you need right now?
July 2nd, 2009 on 1:02 pm
Jon M. – hahaha. what can I say, I have Stockholm Syndrome with regard to Jerk now. Its the only food I find comfort it in..
Some explaining for the rest of the class. Given where I have been for the past year, the food options, or lack of, and my desire not to get horrible sick…I wrote up Steve’ Club and worked out a deal where he was sending me big boxes of paleo kits. So, Jon is not kidding, and neither am I, when we say that for the past 300 something days, for every single meal, every single day, I ate a paleo kit. 330 something days, times 5 meals a day, the math of how many paleo kits I ate is some Siddharth level math.
I now have an unhealthy relationship and dependency on dried meat, nuts, and fruit. Thank you Jon for bringing this to my attention, as now I am going to go cry on the bathroom floor and be comforted by my soon to be owned dehydrator. It will understand me.
July 2nd, 2009 on 1:16 pm
Zack– by “redneck attire”, do you mean non-popped collars, and flipflops other than brown?
July 2nd, 2009 on 1:54 pm
I think if you cut the sleeves off a polo, what the collar does is no longer relevant. And if you wear flip flops to church, count it.
July 2nd, 2009 on 2:07 pm
Aaron, thanks for the link. Once I’m done with the Ice Cream experiment I might check out that 30 day challenge. I’m thinking I can keep this ice cream experiment going for quite a while though.
July 2nd, 2009 on 2:09 pm
Pack – 10 rounds @ 45#
BTW, if anyone is handy with classic American cars, please give me a shout. I need to put a starter in my ’64 Impala, but could use a little help.
July 2nd, 2009 on 2:14 pm
9 rounds- Rx’d
July 2nd, 2009 on 2:19 pm
Aaron, great link to the Byer’s article. I’m in for the 30 day clean group. I need to detox after all this fried okra and barbeque.
Keanne, hot.
July 2nd, 2009 on 2:31 pm
Zack-I’ll be in Alabama that weekend, but given my location will be doing the party long distance because all of the things you mentioned are totally normal there, to include people who fell in love at their family reunion.
July 2nd, 2009 on 2:44 pm
Just an update for you, guys:
I’m up and walking again fairly well – good enough to drive to my neurosurgeon. He confirmed that I have a slightly herniated disc at L4-L5. It will NOT require surgery, but I can’t do any heavy lifting for 4-6 weeks. I was like, “Well, how heavy is heavy?” He said no more than 40 lbs. But good news is that I can still go to the box to work on pullups, ring dips, and stationary bike. No rowing, BW squats, or anything lower body-centric, though which sucks. But as my physical therapy (which starts next week) progresses positively, I can start to reintroduce other movements.
Believe me, I’m really bummed about this since I enjoy the WODs and “competing”. But I think these next few weeks will give me the chance to regain then improve flexibility, which sucked before I got hurt. Then, I’ll be back and ready to go….slowly, of course.
Dan, you and I will have to talk about my WOD options sometime next week.
Have a great 4th!
-Ken
July 2nd, 2009 on 3:05 pm
7 rounds. 75#. .47 body weight. Not quite sure why I didn’t just RX it. Hard to do math at 530.
July 2nd, 2009 on 3:10 pm
Ken, plenty of misery to be had with just upper body stuff . . . trust me.
July 2nd, 2009 on 3:14 pm
Aaron, I had a steady fall off: 3, 2.5 and 2.
July 2nd, 2009 on 3:21 pm
Keanne, 6-4 Impala? Awesome.
I would totally lend you a hand but I’m out of town. I have to say that starters are generally pretty easy (sometimes as few as 4 fasteners – including the ones that run the electrical). Also, given the size of the car you should have plenty of room to work. Couple of tips.
1. Make sure you undo the battery before starting – lot of power goes to the starter – should solenoid in between the battery and the starter solenoid fail, you don’t want to be in the electrical path.
2. Starters are heavy. Make sure you don’t have your face under it on those final turns of the nuts / bolts holding it in.
3. Just for reference, take a look at the starter gear and the flywheel (what you can see of it) to make sure there isn’t anything gross going on with either of those items. Something gross might be indicative of future problems.
4. Soak any fasteners in WD-40 before beginning. Let it settle in. If after that they’re still stuck (DO NOT STRIP THEM) then use some heat (little propane tank – available at any autozone) and let them cool . . . then retry. You want to avoid getting to the point of having to use a hacksaw or drill.
Enjoy.
July 2nd, 2009 on 3:21 pm
Keanne – I work on a 65 Pontiac at home. I have ramps and tools. Gone this weekend but could probably help out next week.
chris.j.wisniewski at gmail
July 2nd, 2009 on 4:14 pm
Anyone up for a drink post evening WOD? And by ‘a drink’ I mean many, many drinks.
July 2nd, 2009 on 4:16 pm
Zack- Party sounds great. Sucks that I will be out of town at a black tie wedding in NY. (I’m kind of a big deal) I’m going to wear my Tux from HS prom. I’m pretty sure it should still fit…
July 2nd, 2009 on 4:47 pm
Click on my name for a pic of me in my HS Prom tux*. Notice the white piping on the jacket. It was a great look.
*Top Hat/Cane not pictured
July 2nd, 2009 on 5:32 pm
6 rds, 35% bw
once I get back from Africa, i will be trying, no I will be doing, the 30 day paleo clean!
July 2nd, 2009 on 5:34 pm
Wow! Gotta love PCF!
Dan and Chris – thanks a lot. Chris, I’ll drop you an email.
And Alli, you’re hot. If I’m ever on Survivor, I’m gonna call you, ok? With somebody who can shoot a gun, herd cattle, mend fences etc, we might actually make it off the island.
July 2nd, 2009 on 5:48 pm
I love theme parties!!!! Momma Shuster is in town that weekend so unforunately I can not go.
That just means you will have to throw another one!
Let the long weekend begin! Enjoy everyone!
July 2nd, 2009 on 6:03 pm
Zack,
Party sounds great and I have the billy bob teeth, mullet hat etc, but will be at a wedding as well. I agree that you will have to throw another one down the road!
July 2nd, 2009 on 6:54 pm
12.5 rounds as rx’d @ 105 lbs (4.5, 4, 4)
July 2nd, 2009 on 7:15 pm
8 rounds rx’d at 100#’s…Ian, 12.5 rounds is very impressive, congrats
July 2nd, 2009 on 7:39 pm
9 Rounds
Trusters-Rx
Snatches-Pack
July 2nd, 2009 on 7:49 pm
55# (somewhere around 40% BW)
3 rounds, 3 rounds, 3 rounds minus 1 snatch (argh)
Feels good to get back on the horse – being unemployed should be much more conducive to making it to the box!
July 2nd, 2009 on 8:28 pm
9 rounds subbing squat cleans for thrusters.
Round 1 – 47.7% bw
Round 2 – 42% bw
Round 3 – 47.7% bw
July 2nd, 2009 on 8:29 pm
10 rds Rx’d
July 2nd, 2009 on 8:31 pm
3-3-1 and 9 thrusters @ 115lbs
July 2nd, 2009 on 8:31 pm
100lbs (about 1.5 short of rx’d)
5+4+3 rounds = 12 total
My back was completely hosed for the second and third sets of 5 minutes, so, strangely, I feel like I could have done a little better if I had not gone quite as hard.
July 2nd, 2009 on 9:00 pm
9.5 Rds (4, 3, 2.5)
Had to sub 1 arm DB snatch (55 lb with left arm only due to finger injury)
We need to do Thrusters MORE! I hate them, but as Dan and I were saying…probably the best single X-Fit movement out there!
July 2nd, 2009 on 9:34 pm
2-2-2 @55lbs (pack)
July 2nd, 2009 on 9:41 pm
9 rds
65# (5# under RXd due to tapering for the Games)
I’m in for more thrusters!
July 2nd, 2009 on 9:43 pm
3-2-2 as RX’d (95#).
July 2nd, 2009 on 10:17 pm
10 rounds, 3-4-3
First round at 75# (34% body weight), rounds 2 and 3 at 65# (29% body weight).
Aaron, I had 1:03 left in the first set when I finished my third round. I could have completed a fourth round but would have been toast.
As I tired in the second set I took more time between exercises, but performed each exercise faster, pacing myself to complete four rounds.
In the third set I rested longer, pacing myself to complete three rounds. I don’t think I could have completed four rounds even if I wanted to.
July 2nd, 2009 on 11:27 pm
6 rounds RX’d @ #115
This was a lot more awful than I expected. Count me in for the 30 reset too!
July 2nd, 2009 on 11:54 pm
9 rounds(3,3,3+6 thrusters)
42lbs for rounds 1&2, 37lbs. for round 3.
July 3rd, 2009 on 12:10 am
8 rounds + 6 thrusters (3-3-2.X) @ 55 lbs = .35*BW
First snatch WOD after my foundations. Weight just felt right, once I get the form more proper I probably could push for more rounds or weight….
July 3rd, 2009 on 12:30 am
Whoo-hooo! Finally made it on to the leaderboard (alas no one to see)! Maybe this should be the “Aaron K.” WOD.
4-4-3 as rx’d (@ 75#, which is actually 0.53 BW)
Good enough to tie Boston Mike for third at 11!
To celebrate, I am throwing an impromptu gathering on my roof deck tomorrow night (Friday, 7/3) starting at 9:30 p.m. I know, I’m terrible at last minute planning. For those who I haven’t told, my building fronts the Potomac in Rosslyn, so the view from the roof is a completely unobstructed view of D.C. Granted, no fireworks, but the weather’s supposed to be amazing and the view is awesome. I’ll have some drinks and snacks, but feel free to contribute your favorite beverage. It’ll be a good way to build up to the fireworks on the 4th. E-mail me at aaron.kozuki at gmail for more info and to let me know if you plan to drop by.
July 4th, 2009 on 12:32 pm
2-2-1 with 65# (about .35 of BW)
I pretty much was gassed out at the end of this by the thrusters. The snatches didn’t bother me too much, but by the last set I was stringing together sets of 3 thrusters to get through it.
May 25th, 2010 on 7:35 am
Good Morning I’m David and I am from UK, Kent .I am new to this forum. I have just set up my new Plumbing site and i am interested in your Service. I have just qualified as a heating engineer. My site is a bit basic,