Coach’s note: Scale the pull-ups as needed. You can also scale the numbers on the burpees. You should be completing this workout in between 10 and 15 minutes. No more, no less. Make it happen.
She’s going to be doing individual assessments for each athlete and give a stretching routine to work out your exact issues. I’ll be there, as one of the biggest weaknesses with a lot of athletes (including myself) is flexibility.
Also, Jon’s holding a Running and Endurance Seminar on Sunday:
I am so doing this even though it will be my fifth day in a row cause this looks like a killer/awesome wod. Then I will rest for a week. Becareful Rich S., a storm is a brewing and a little guy like you may get blown away.
Hey I was just wondering what time most people do WODs during open gym time. I might come in for that today, but last time I did open gym I did the WOD by myself and it was pretty horrible
Check out the Teal Center in Ballston http://www.tealcenter.com
I see Cathy Cahill Taylor for sports massage and neuromuscular therapy. She’s the no shit. I know a couple of other PCF’ers who have gone there.
I thought that Teal Center was really good(went on Ken’s suggestion), even though they suggested I see a trainer because I must be doing something wrong in my workout that is causing my muscles to become so inflamed. Other than that I recommend as well. It is well priced comparatively which is always a plus.
Ryan P. – yeah, after my talk, this morning just didnt happen. I woke up at 510 and all I could feel was chest, arm and back pain..I figured this many CTB pull-ups might kill me so I took a rest day after 2 days on.
While pull-ups are a weakness, I have far worse ones so I decided not to kill myself on this in the hopes tomorrow will have something that is an even bigger weakness. We will see if it pays off.
8:30 with mostly chin to bar pull ups. Maybe 15 or so CTB…definitely something to work on.
I know it’s been said before but kudos to those of you regularly doing the a.m. WODs. Burpees suck but burpees before it’s light out is something else entirely.
Kassi – No problem. I didn’t even notice that you were calling me Justin. I also get “Jerry” a lot but that’s probably due to a lack of enunciation on my part.
I would just like to take this opportunity to say that yesterday’s 5 pm WOD (Jerks, DLs, Boxes, and running) absolutely wrecked me. I’m going to feel that one all weekend.
8:04 Rxd w/ the 0930, nice job to that crew, some monster times (Mark and Jen F.).
I thought I had a shot to come close to both of them as we got off the bar pretty close to each other, but burpees are still my downfall. Definitely better than usual, and pullups were much better than expected as I haven’t done CTB in a while.
I broke up the pullups 7-7-6-6-6-6-6 all butterfly, then doubles and singles after that b/c I ripped the shit out of the base of my palm, first time that’s happened:
Looks kind of like a Red Sox logo, I’ll take a pic later when it’s more inflamed and you can make it out better
Anyway, for those of you that are going to try BCTB, don’t go to fast on your tempo, kind of float down. I noticed that that’s what Dutch Lowry did on his at his Regional, and it definitely helped manage gassing. I felt ok at the end aside from the rip, then it was just push through the burpees as hard as you can.
For those CFJ subscribers, enjoyed the “Psychology of Crossfit” video with Coach Glassman:
Him talking about Greg Amundson being able to do Fran in 3 minutes means it just hurts twice as much as somebody doing it at 6 minutes is a great point to reinforce. This stuff never gets easier, our ability to deal with that discomfort just gets better.
Some other real good stuff in there too, if you’re not a subscriber it’s only $25 for the year and there’s more good info in there then every other Sport/Fitness/Nutrition publication out there combined.
+1 on the Teal Center. I has having some lingering sciatica nerve pain that the Chiro hadn’t fixed yet, one trip there and I haven’t felt it since. I saw Karin Robinson. Their prices are great too.
For today’s WOD, would it be better to do this wod without jumping on the burpees or to just do something else? I wouldn’t mind doing the strength WOD from yesterday if the coaches thing that taking the jump out of the burpees significantly reduces the effectiveness of the exercise.
11:17ish I think. I can’t quite remember. I subbed in the green band. To be honest, when I saw this on the board last night I wasn’t sure I was going to be able to finish, or even finish within the recommended 10-15 minutes. But I pleasantly surprised myself and didn’t even have to resort to the black band. But the real highlight of the morning was getting to walk back to my building with Brian!
Ok gang, going to Eventide instead due to the heat factor and chance of thuderstorms. I’ll be there at 5pm…please come out if you can.
That is all.
Oh, and I ran 2k today and did 50 HSPUs so I tried to get my body ready for the mass amounts of alcohol and crap food I’m going to shove down my trough this evening!
50 HSPUs? Nice work DF(are we still sure this is true?) Pete…I am going to try that too although mine will be across the weekend. And by weekend, I mean the next couple weekends.
Thanks Rich. Tried to get it in as few sets as possible…but not for time. Just shook it out for a minute or two after each set. First set I got 15 which was great for me….although it went nice and downhill from there!
I think I came off the bar around 5 minutes (was doing single CTBs for the last 10-12… slow), so I guess that meant burpees were still sub 3 min (rested more than when we did just 50), which I’ll take. Hands all torn up, which was expected with that many CTBs.
Sorry Vegas Mike your spider monkey is going out of town this weekend. You’ll just have to rely on Kyle to kill everyone for you.
i did tuesdays thruster box jump wod in hotel gym. box was about an inch short so i added one box jump:
5 thrusters: 30# dumbells
11 box jumps: ~19″
1 round on the minute for 20 minutes then add one thruster and box jump until fail.
August 17th, 2009 on 4:48 pm
Coach’s note: Scale the pull-ups as needed. You can also scale the numbers on the burpees. You should be completing this workout in between 10 and 15 minutes. No more, no less. Make it happen.
August 20th, 2009 on 8:05 pm
ouch..i hate life and pull-ups…
August 20th, 2009 on 8:09 pm
Unless you are Dutch Lowry, in which case you can do this in 3:13:
http://games2009.crossfit.com/regionals/hells-half-acre-final-results.html
August 20th, 2009 on 8:12 pm
Still a few slots left in Tes’s Recovery Seminar this weekend:
http://www.potomaccrossfit.com/crossfit-blog/recovery-seminar-with-tes-salb/
She’s going to be doing individual assessments for each athlete and give a stretching routine to work out your exact issues. I’ll be there, as one of the biggest weaknesses with a lot of athletes (including myself) is flexibility.
Also, Jon’s holding a Running and Endurance Seminar on Sunday:
http://www.potomaccrossfit.com/upcoming-events/running-and-endurance-seminar/
Good stuff on POSE running and working on endurance training within Crossfit.
August 20th, 2009 on 8:47 pm
I am so doing this even though it will be my fifth day in a row cause this looks like a killer/awesome wod. Then I will rest for a week. Becareful Rich S., a storm is a brewing and a little guy like you may get blown away.
August 20th, 2009 on 9:20 pm
I am so doing this one too.
Scott, Rich, when time are you guys going? I’ll let you guys chase me.
August 20th, 2009 on 9:36 pm
I am doing 530 am…and this is a pure strength WOD for me..I hate pull-ups…alot.
August 20th, 2009 on 9:57 pm
Where is the strength WOD option?
August 20th, 2009 on 10:27 pm
Kyle,
The strenght option is you carrying me on your back during this WOD. If you are still not satisfied, we can have Vegas Mike jump on your back as well.
August 20th, 2009 on 10:55 pm
I don’t know. If I do this wod with Vegas Mike, Aaron might get jealous.
August 21st, 2009 on 7:43 am
10:31, chin to bar.
August 21st, 2009 on 8:19 am
7:42 as rx’d
where were you this morning Rich S?
August 21st, 2009 on 8:38 am
Kyle, Remember Guch is an honorary Clydesdale he will be treated as such. Skinny people are cute.
August 21st, 2009 on 8:39 am
10:31 Rx’d.
August 21st, 2009 on 9:00 am
“skinny people are cute”
Gonna be a fun friday huh Vegas?
August 21st, 2009 on 9:03 am
Hey I was just wondering what time most people do WODs during open gym time. I might come in for that today, but last time I did open gym I did the WOD by myself and it was pretty horrible
August 21st, 2009 on 9:05 am
Anyone know a GREAT massage therapist? I’m not looking for some shi-shi spa crap…someone who works with athletes would be great.
Thanks!
August 21st, 2009 on 9:15 am
Kari,
Open gym is a roll of the dice. You might be solo or one or two trainers may jump in with you for this type of WOD.
I usually get a round of people showing up around 11, after the 0930, and then throughout the day more will show up.
August 21st, 2009 on 9:17 am
Elisse-
Check out the Teal Center in Ballston http://www.tealcenter.com
I see Cathy Cahill Taylor for sports massage and neuromuscular therapy. She’s the no shit. I know a couple of other PCF’ers who have gone there.
August 21st, 2009 on 9:46 am
My wife’s been to the Teal Center and thought it was good.
This was a hard WOD even though I didn’t think it would be. 9:50 with blue band
August 21st, 2009 on 9:48 am
I thought that Teal Center was really good(went on Ken’s suggestion), even though they suggested I see a trainer because I must be doing something wrong in my workout that is causing my muscles to become so inflamed. Other than that I recommend as well. It is well priced comparatively which is always a plus.
August 21st, 2009 on 9:50 am
Ryan P. – yeah, after my talk, this morning just didnt happen. I woke up at 510 and all I could feel was chest, arm and back pain..I figured this many CTB pull-ups might kill me so I took a rest day after 2 days on.
While pull-ups are a weakness, I have far worse ones so I decided not to kill myself on this in the hopes tomorrow will have something that is an even bigger weakness. We will see if it pays off.
yours truly,
Rich “the sissy” Staley
August 21st, 2009 on 9:57 am
8:30 with mostly chin to bar pull ups. Maybe 15 or so CTB…definitely something to work on.
I know it’s been said before but kudos to those of you regularly doing the a.m. WODs. Burpees suck but burpees before it’s light out is something else entirely.
Kassi – No problem. I didn’t even notice that you were calling me Justin. I also get “Jerry” a lot but that’s probably due to a lack of enunciation on my part.
August 21st, 2009 on 10:00 am
PCF Running team. Meeting at the track today at 6pm. Let me know if you are planning to attend. Just email me.
August 21st, 2009 on 10:00 am
EMMA! email me.
Larry.Mitchell@saftas.com
August 21st, 2009 on 10:17 am
I would just like to take this opportunity to say that yesterday’s 5 pm WOD (Jerks, DLs, Boxes, and running) absolutely wrecked me. I’m going to feel that one all weekend.
August 21st, 2009 on 10:26 am
9:45 w/ blue band pullups
August 21st, 2009 on 10:28 am
8:04 Rxd w/ the 0930, nice job to that crew, some monster times (Mark and Jen F.).
I thought I had a shot to come close to both of them as we got off the bar pretty close to each other, but burpees are still my downfall. Definitely better than usual, and pullups were much better than expected as I haven’t done CTB in a while.
I broke up the pullups 7-7-6-6-6-6-6 all butterfly, then doubles and singles after that b/c I ripped the shit out of the base of my palm, first time that’s happened:
http://picasaweb.google.com/brian.wilson.USMC/RedSoxNation#5372421632678579938
Looks kind of like a Red Sox logo, I’ll take a pic later when it’s more inflamed and you can make it out better
Anyway, for those of you that are going to try BCTB, don’t go to fast on your tempo, kind of float down. I noticed that that’s what Dutch Lowry did on his at his Regional, and it definitely helped manage gassing. I felt ok at the end aside from the rip, then it was just push through the burpees as hard as you can.
For those CFJ subscribers, enjoyed the “Psychology of Crossfit” video with Coach Glassman:
http://journal.crossfit.com/2009/08/glassman-psycology-of-cfit.tpl
Him talking about Greg Amundson being able to do Fran in 3 minutes means it just hurts twice as much as somebody doing it at 6 minutes is a great point to reinforce. This stuff never gets easier, our ability to deal with that discomfort just gets better.
Some other real good stuff in there too, if you’re not a subscriber it’s only $25 for the year and there’s more good info in there then every other Sport/Fitness/Nutrition publication out there combined.
August 21st, 2009 on 11:30 am
+1 on the Teal Center. I has having some lingering sciatica nerve pain that the Chiro hadn’t fixed yet, one trip there and I haven’t felt it since. I saw Karin Robinson. Their prices are great too.
For today’s WOD, would it be better to do this wod without jumping on the burpees or to just do something else? I wouldn’t mind doing the strength WOD from yesterday if the coaches thing that taking the jump out of the burpees significantly reduces the effectiveness of the exercise.
August 21st, 2009 on 12:28 pm
For time:
50 Chest to Bar Pullups (blue band)
50 Burpees
9:06
August 21st, 2009 on 12:31 pm
2009 Best Ranger Competition
Darby Queen Obstacle Course
http://www.goarmy.com/home/bestranger/index.jsp#/?video=ep3&page=0
Hooah!!!
August 21st, 2009 on 12:44 pm
Crossfit Holbrook:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
13:02 as Rx’d
I don’t know which WOD would have been harder. PCF’s seems brutal too!
August 21st, 2009 on 1:01 pm
Dave O, thanks for reminding me of the wonderful memory of running that thing. Good times. (But not really.)
August 21st, 2009 on 1:17 pm
Dave O, all I have to say is HOOOOOOOOOAAAAH!
August 21st, 2009 on 1:44 pm
11:17ish I think. I can’t quite remember. I subbed in the green band. To be honest, when I saw this on the board last night I wasn’t sure I was going to be able to finish, or even finish within the recommended 10-15 minutes. But I pleasantly surprised myself and didn’t even have to resort to the black band. But the real highlight of the morning was getting to walk back to my building with Brian!
August 21st, 2009 on 1:45 pm
Oh, I also meant to post a thanks to the coaches for trying something new and patiently explaining the method behind the madness!
August 21st, 2009 on 1:53 pm
9:14, blue band
August 21st, 2009 on 1:54 pm
85 lb push press PR
11:xx
August 21st, 2009 on 1:54 pm
HAPPY HOUR LOCATION CHANGE!
Ok gang, going to Eventide instead due to the heat factor and chance of thuderstorms. I’ll be there at 5pm…please come out if you can.
That is all.
Oh, and I ran 2k today and did 50 HSPUs so I tried to get my body ready for the mass amounts of alcohol and crap food I’m going to shove down my trough this evening!
August 21st, 2009 on 1:55 pm
6:53 Rx’d.
Came off the bar at about 2:40. So i must’ve had some slooooow burpees.
Then backsquat, and more backsquat…..
August 21st, 2009 on 1:58 pm
8:57 blue band
August 21st, 2009 on 2:02 pm
50 HSPUs? Nice work DF(are we still sure this is true?) Pete…I am going to try that too although mine will be across the weekend. And by weekend, I mean the next couple weekends.
August 21st, 2009 on 2:14 pm
Also practiced press and push press after, 80lb PR for push press. Yeah!!
August 21st, 2009 on 2:33 pm
Thanks Rich. Tried to get it in as few sets as possible…but not for time. Just shook it out for a minute or two after each set. First set I got 15 which was great for me….although it went nice and downhill from there!
Kari, great job and the push press…you rock!
August 21st, 2009 on 2:42 pm
Oh and Rich, I get tested this week so hopefully the DF status is still true…if not, Guch may want to head to the nearest clinic…just to be safe.
August 21st, 2009 on 2:54 pm
Disease Free Pete,
Please post your test results to the blog so that we may discuss their validity at the next PCF happy hour.
August 21st, 2009 on 2:59 pm
Lunchtime WOD (there were actually other people!)
7:50 rx’d
I think I came off the bar around 5 minutes (was doing single CTBs for the last 10-12… slow), so I guess that meant burpees were still sub 3 min (rested more than when we did just 50), which I’ll take. Hands all torn up, which was expected with that many CTBs.
Sorry Vegas Mike your spider monkey is going out of town this weekend. You’ll just have to rely on Kyle to kill everyone for you.
August 21st, 2009 on 3:05 pm
7:38…I seemed to rest more during the burpees than when we did just 50 as well. Did CTB’s as best I could for the last 10 reps.
August 21st, 2009 on 3:23 pm
8:51, using the red band for pullups. Burpees were pretty slow…
Just out of curiosity, does anyone know how many pounds resistance the new bands give?
August 21st, 2009 on 3:46 pm
DFP, sorry to miss this evening’s festivities. I’ll throw back a cold one for you in WV — congrats on the new job.
August 21st, 2009 on 3:54 pm
Kyle, crush the spider monkey, skinny people are hell out of the gate just not much on stamina
August 21st, 2009 on 4:13 pm
But Vegas Mike, I thought skinny people were cute.
See what happens when skinny people are cute…
August 21st, 2009 on 4:20 pm
I went to the Teal Center today. It was the best thing i’ve done for my shoulder to date.
August 21st, 2009 on 4:26 pm
11:20
50 Pull ups(mix of blue band with reg kipping)
50 Push ups
50 Box step ups
August 21st, 2009 on 4:29 pm
More importantly Vegas…11th or Eventide for the 1800 Beer WOD????
August 21st, 2009 on 5:47 pm
1) I’m blogging my WODs now. Its called “Barbells and Bacon”.
2) Oly Group is meeting tomorrow at 0900.
3) POSE Seminar is Sunday at 1330. Come learn some stuff.
August 21st, 2009 on 6:10 pm
Jon, I like the name.
August 21st, 2009 on 6:15 pm
i did tuesdays thruster box jump wod in hotel gym. box was about an inch short so i added one box jump:
5 thrusters: 30# dumbells
11 box jumps: ~19″
1 round on the minute for 20 minutes then add one thruster and box jump until fail.
completed 22 rounds. thought i was going to die.
August 21st, 2009 on 6:19 pm
that was box jumps: ~19″
August 21st, 2009 on 6:33 pm
Beach WOD
5 rnds in the sand:
20 pushups
sprint to the lifeguard chair (100-300yds)
20 squats
sprint to the next chair
I have also used the Teal Center and give it a thumbs up.
August 21st, 2009 on 6:56 pm
4:57 as RX’D
August 21st, 2009 on 7:05 pm
9:15 rx’d – I’m okay with this time as it was due mostly to muscle failure versus my normal limiting factor of lung capacity
August 21st, 2009 on 7:37 pm
really did not want to do this WOD … which is why I forced myself to
11:33 using blue band
August 21st, 2009 on 8:14 pm
8:15, scaled to 30 reps each with negative pullups with the blue band
Afterwards played around with box jumps and did the box + 45# plate + 2 15# plates. I’m happy with that!
August 21st, 2009 on 8:17 pm
8:05 rx’d
August 21st, 2009 on 8:22 pm
Jen N: you are (and have been for months) my hero!!!
August 21st, 2009 on 9:19 pm
8:04
10 chest to bar
the rest chin to bar
August 22nd, 2009 on 5:55 am
11:06 green bands
my pullups suck
August 22nd, 2009 on 7:24 am
7:21 with blue band pullups – mostly chin to bar
August 22nd, 2009 on 8:48 am
7:30
Pull ups: 15 non-assisted, 15 red band, 20 blue band
August 22nd, 2009 on 9:01 am
7:49 rx’d
Ran the obstacle/endurance course this morning thinking I’d just go straight to the 1800 WOD. The Darby Queen looks like fun.
August 22nd, 2009 on 6:42 pm
8:18 as rx’d
August 22nd, 2009 on 8:19 pm
[...] PCF WOD 090821 For time: 50 Chest to Bar Pullups 50 Burpees Post time to comments. Time: 8:04 [...]