Thursday 090827
Seminars this weekend at Potomac Crossfit:
Paleo/Zone Cooking with Alison McConnell, Saturday 29 August, 1:30pm-4:30pm.
Rowing Seminar with Seamus Monaghan, Sunday 30 August, 1:30pm-4:30pm.
New Foundations Classes are forming now:
Foundations with Jon Matzner, Tue/Thu at 8 pm, 1 Sept to 24 Sept.
Foundations with Brian Wilson, Tue/Thu at 9:30 am, 8 Sept to 1 Oct.
Foundations with Aviv Bercovicz, Tue/Thu at 6:30 am, 15 Sept to 8 Oct.
Foundations with Aaron Moburg-Jones, Tue/Thu at 8 pm, 29 Sept to 22 Oct.
0530/0630/0930/1100-1400/1700 Classes
4 Rounds
Complete each exercise for 1 minute with a running clock
Row (Calories)
Power Cleans (95/65lbs)
Dumbell Push-Press (40/25)
KB Swing (1.5/1 pood)
Rest 1 Minute
Post reps and calories to comments
1800 Class
Power Clean
3-2-2-1-1-1-1
Standing Dumbbell Press
3-3-3-3-3
Post loads to comments
1900 Class
Snatch Skill Transfer Work
Work on several of the skill transfer exercises for the snatch and establish a 1 rep max for the snatch balance.
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Photos
August 26th, 2009 on 11:26 am
Coaches’ note: If your 3 rep max DB press is more than the 70lb DB’s we have in the gym, you probably shouldn’t be at the strength WOD.
August 26th, 2009 on 9:24 pm
I hate that I can’t make it before 6…which probably means it’s a good thing that I can’t make it before 6.
August 26th, 2009 on 9:30 pm
Remind me again… If we can only make the 7 o’clock can we choose to do the “before 6 o’clock” WOD at 7 or do we have to stay with the 7 o’clock WOD?
August 26th, 2009 on 9:38 pm
Brian- What about if overhead lifting heavy shit is the only thing i am good at and i want to make the leaderboard once in my cf career…can i come?
Only kidding- as Rich S said- i am a big boy and need to work on metcon.
August 26th, 2009 on 9:44 pm
Stacie-
You have to stay with the 7 o’clock WOD.
August 26th, 2009 on 9:45 pm
Mike H – you in tomorrow at 630? let’s get after it
August 26th, 2009 on 10:03 pm
Scott, Mike & Guch-
Wed was Rich’s birthday and you all let him off easy! You showed him no love or affection! Do you really love him or not??? I mean Ian leaves him and not one of you says happy birthday!
Rich- Sorry bud but I just had to call you out. Happy Birthday!
August 26th, 2009 on 10:16 pm
I am in at 530 bc i work for a living…
Rich- Happy belated birthday..don’t worry, I am sure you will hit puberty soon…Trust me- you will weep with joy when you see that first chest hair.
Erin- i didn’t see any shout out for me when i hit 33 back in May…thats ok- i see who your favorite is…
August 26th, 2009 on 10:20 pm
But Mike I’m not worried about your confidence level. We all know that Rich has been struggling lately.
August 26th, 2009 on 11:32 pm
Kate K, forgot to post this yesterday — good luck in your race! It sounds insanely intense.
August 27th, 2009 on 6:57 am
197 RX’d… you have to start somewhere
August 27th, 2009 on 7:12 am
Erin- I am misunderstood…i am a sensitive and delicate flower in need of the type of positive re-inforcement that possibly only Dan a.k.a. sunshine can give.
With Chad’s post a few days back I will say the following regarding my performance today:
285 with Rx’d weight, but not sure if done as Rx’d since I can’t say with 100% certainty that all 285 reps were full ROM.
Rounds went: 103-70-55-57 (the wheels came off the el camino after the first round)
August 27th, 2009 on 7:36 am
hear ye, hear ye….do not be fooled as I was.
This is a strength workout masked as a medcon..the muscles and forearms give out long before your lungs (just ask Tes about my desperate plea for assistance to take off the metal weight clips post WOD). With that being said, there were some monster scores from the 530 hoss of Ryan P. Mike H, and Drew this morning. Nice job.
I couldn’t quite keep up. 253 as rx’d – 81, 74, 49, 49… the wheels came off for me too big boy.
Erin – thanks for the well wishes and call out.
Oh, and Scott Q. – this workout is tailor made for you. I want to see over 300 and then 20 consecutive posts about how masculine you are.
August 27th, 2009 on 7:52 am
275 rx’d
great work Mike H and Drew
August 27th, 2009 on 8:06 am
So is there a PCF party for Rich tomorrow???
Happy Birthday Rich. It was difficult for me to tell you yesterday. After Aromas (XFit Games), I developed a bit of a crush on Ian. I thought washing his clothes for him and offering to be his room buddy next year would help get me noticed…however, Ian doesn’t want tall dark and handsome (or in my case, short, hairy, and portly), he prefers blonde, less hairy, and moderately attractive.
August 27th, 2009 on 8:13 am
211 Rx’ed
August 27th, 2009 on 8:43 am
Thanks Pete…and I will take moderately attractive..although I normally refer to myself as short, blonde and stumpy.
And, you can never have him…I will put on a diaper and race down to Charlottesville just to be with him before you.
August 27th, 2009 on 8:45 am
Rich, the mental image of you in a diaper is not something that I needed to start my morning off…
August 27th, 2009 on 8:51 am
also, on a side note, Ian has a habit of leaving his shirts around unsuspecting boys.
I just realized their are 3 (known) examples of this:
1) Mid-Atlantic Qualifiers- Ian “accidentally” packs one of his sweaty shirts in my bags post workout. Shirt is cleaned and given back to him
2) Crossfit Games – Ian leaves Pete his shirt and it is washed and returned
3) Post PCF Workout – Ian uses my shower (jealous Pete?) at our last PCF WOD together and leaves clean (moving up in the world) t-shirt at my place. His shirt is now framed on my wall awaiting his return.
August 27th, 2009 on 9:13 am
186 at the rx’d weight, but not rx’d since I wasn’t getting my KB swings completely overhead – still getting there at 1.5 pood. Thanks for the tips, Tes.
And I agree with Rich that this was a strength WOD disguised as a metcon – muscle failure was the limiting factor for me.
August 27th, 2009 on 9:28 am
To answer Pete’s question,
We’ll start at liberty tavern 8:30 ish following the 6:00 pm 2 beer wod tomorrow.
It has been a busy week and a lot to celebrate for. They are: (not in order of importance)
1- Brian finally coached a class after 3 months
2- Sally has been cleared to workout
3- Melanie’s double under
4- DF Pete’s test results came back negative.
5- Welcome back Vegas Mike
6- Rich S.’s birthday
7- Scott Q.’s stellar performance this month
8- And my haircut.
August 27th, 2009 on 9:36 am
Rich,
I actually had the prviledge of washing Ian’s SHORTS as well. However, if he indeed showered at your place, I will be the nice guy and step aside for you two to continue your romance unfettered.
Guch, looking forward to tomorrow. I’ll bring my test results with me for those that ever questioned my “DF” status!
August 27th, 2009 on 10:23 am
DF Pete, since the test came back negative send me an email vheyer77 at gmail ref our discussion the other day.
August 27th, 2009 on 10:25 am
236 rx’d
60-60-57-59
August 27th, 2009 on 10:30 am
Tes is the front photo on CFE today!
204 rx’d
August 27th, 2009 on 10:40 am
Great Picture Tes!!
August 27th, 2009 on 10:47 am
seriously, who spells paradise wrong?
August 27th, 2009 on 10:55 am
gorgeous picture Tes!
August 27th, 2009 on 11:00 am
A little credit people….DF PETE TOOK THAT PICTURE OF TES!!!!
And yes, it was in fact as beautiful as the picture suggests! And now I’m back here writting on this blog to all of you ulgy people!
August 27th, 2009 on 11:01 am
For those that don’t know, “ulgy” means really really cool!
August 27th, 2009 on 11:28 am
now see..you know when the blog feels just right when DF Pete is calling people ugly (the pot calling the kettle black much?) and therefore I am checking every 5 minutes for a new Guch inspired rhetoric.
August 27th, 2009 on 11:48 am
DF Pete, your new job must call for more responsibility. I mean your wall posts have merely tripled since you started…
August 27th, 2009 on 11:51 am
Reading these last few days of Blogs I am starting to get the picture of the series on MSNBC called lockup. Rich and his strong interest in cleaning Ian’s shirts and shorts has me wondering, How many cartons of cigarettes would Ian take to “borrow” Rich before the cell door gets closed?????? Inquiring minds want to know……
Happy Birthday Rich, no extra starch…..
Guch, the Friday 6pm WOD is a go….
Erin you were so right about Crossfit Strong….
August 27th, 2009 on 12:19 pm
179 rx’d
August 27th, 2009 on 12:40 pm
Vegas Mike,
I will insist that you give ME proper credit for washing Ian’s shorts!
Sally, I am awaiting contract placement so for now, this is my daytime gig!
Rich, I’ll have you know that plenty of women out there think I’m nice looking. My mom, grandmother, and legally blind aunt all think I’m “the tops”!
August 27th, 2009 on 1:01 pm
Anyone ever try the Bacon Explosion? Sally? Brian?
This recipe is loaded with so many great bacon quotes, it’s hard to choose but I like “You’ll reach pork nirvana in no time flat”
August 27th, 2009 on 1:08 pm
DF Pete, of course it was all the photographer! Forget your new gig and go buy a camera…
August 27th, 2009 on 1:09 pm
Oh, and DF Pete, if you are going to triple your posts why don’t you add a gravatar dude too? I’m just sayin’…
August 27th, 2009 on 1:24 pm
Kassi,
I made a bacon explosion for a camping trip last May. It made for an easy breakfast, made it at home, threw it in a dutch oven and baked it on the camp fire for about a half hour, served with scrabled eggs. Easy. When my gravatar changes, this picture is of me with raw bacon explosion, very hungover, about to throw it on the fire. Friends are still asking me when I will do it again.
August 27th, 2009 on 1:40 pm
240 Rx’d
August 27th, 2009 on 1:51 pm
“Bacon explosion” sounds like what we very nearly had at the 1-year party, if Brian had put those last 3 strips in his mouth…
August 27th, 2009 on 2:01 pm
Tes,
I don’t think the ladies in the gym are quite ready for Gravatar DF Pete…but he’s coming!
August 27th, 2009 on 2:07 pm
one wafer thin mint.
August 27th, 2009 on 2:09 pm
Wow,
Today’s blog posting are getting a little weird meaning I’m getting weird looks for laughing my ass off in the library.
Sorry DF Pete, I like bad boys so the whole disease free thing doesn’t really work for me. Plus, blondes have more fun.
And Rich is right. I do have a habit of leaving shirts around. In fact, I believe I left a light gray striped-shirt there just before I left. I hope it’s in the lost and found so I pick it up when I make a return trip.
Now for an obligatory semi-crossfit-related comment. I’d like everyone to note that the zone diet doesn’t work when student loans haven’t arrived yet. I’ve reverted to coffee and eggs whites to kill the hunger in the morning and I’m hitting up every free pizza lunch/dinner event or talk I can. Oh well. Guess I can retain my membership in the one-pack club.
August 27th, 2009 on 7:28 pm
1800 WOD
Powercleans – worked from 145 up to 175(1), then 185 for two of the sets of 1, then 1×190 (PR)
DB Press – 55′s. Could go up but we don’t have any DBs in between 55 and 70. And 70 wasn’t happening.
Thanks Guch for pushing me. Lot of good work at the 6pm.
August 27th, 2009 on 7:47 pm
192 Rx’d
August 27th, 2009 on 7:58 pm
Boy this blog sure is getting interesting… lots of bromance going on.
Finally made it to a 1800 WOD for heavy lifting!
Power Cleans: 135(3)-145(3)-155(2)-165(2)-175(1)PR-185(f)-185(f)
DB press: max 50#
Old PC PR was 160# a month ago – think I can get 185 if I don’t mentally psych myself out.
Great work 6 p.m.! Lots of heavy weight and I feel like there were quite a few PRs tonight.
August 27th, 2009 on 8:02 pm
Jeez Aaron, nice
August 27th, 2009 on 8:08 pm
Power cleans 155(3), 165(3), 175(2), 185(2), 195(f), 190(f), 190(f)
(f) doesn’t mean fail in this case.
Dumbell press
50(3), 55(3), no 60 lbs dumbells.
Good working with you too Zack
August 27th, 2009 on 8:24 pm
power clean 145-155(f)
db press 45s
August 27th, 2009 on 8:25 pm
1900 WOD
Only 4 people wanted to work on their snatch today
Snatch balance: 115-135-165-185
Snatch: 135(f)-135-165-185-205(PR)
No matter how light the weight is, I always miss the first attempt. Last snatch was UGLY.
August 27th, 2009 on 8:31 pm
1800 Class
Power Clean
135(3)-135(2)-145(2)-155(1)-165(1)-155(1)-135(3)
Standing Dumbbell Press
40(3)-40(3)-45(3)-50(3)-45(3)-55(1)
August 27th, 2009 on 8:36 pm
1700 class
297 as RX’ed.
August 27th, 2009 on 9:05 pm
192
4 Rounds
Complete each exercise for 1 minute with a running clock
Row (Calories)
Power Cleans (65lbs)
Dumbell Push-Press (25)
KB Swing (1 pood)
Rest 1 Minute
August 27th, 2009 on 9:13 pm
Cleans: 85(3)-100(3)-105(1)-110(1)-115(f)x5
Press: 25(3)-30(3)-35(3)-40(f)
Oh and Emma, I want a rematch!!
August 27th, 2009 on 9:25 pm
177 RX’ed – that WOD gave me a headache afterwards!
August 27th, 2009 on 9:37 pm
Cleans: 95(3)-115(3)-125(2)-135/125-130-130
Press: 30(3)-35(3)-40(1)-35(2)-40(f)-35(2)-35(3)
If there is a silver lining to today’s WOD, the 125# clean was a lot easier than it was just a few weeks back. Also, the 35# dumbbells felt better in my hands. I remember a deadlift/thruster workout that killed me when I tried to do a 35# dumbbell.
August 27th, 2009 on 9:42 pm
1900 Class Snatch Balance
This movement was tough for me but was good to work out the kinks in the technique with such a small group. Dan thanks for the tips.
~120#
August 27th, 2009 on 9:43 pm
Paul, that is an absurd number…nice job…way to kill my whole big boy theory.
August 27th, 2009 on 9:54 pm
Nice job Paul- way to prove Rich is too busy expending energy changing shoes and taking off his shirt and not enough on the WOD.
August 27th, 2009 on 10:39 pm
Cleans
145 x3, 155 x3, 165 x2, 175 x2, 185 x1, 190 x1, 195 (f)
Dumb Bell Press
55 lb cap due to gym inadequacies
August 27th, 2009 on 10:48 pm
1800 WOD
3-3-2-2-1-1-1 Power Cleans
115-115- 135-135-155-155-155
3-3-3-3-3 DB Shoulder presses
35-40-45-50-55
Felt good!
August 28th, 2009 on 8:15 am
1800 WOD
Power cleans started with 95 worked up to 165 as a new PR. I failed at 175 but was close, hope to get that next time.
DB Press: 35-40-45-50-55
August 28th, 2009 on 9:33 am
Rich/Mike H.
Thanks. I figured if I put up a good number Guch may reconsider his decision to suspend me…
I dont think it worked.
Also, I felt like sh*t for the 20 minutes following…
August 28th, 2009 on 11:07 am
175# max on power clean
55# max on DB press – could have done 60#
August 28th, 2009 on 6:14 pm
79-59-53-54
245 Total
Done at Globo gym.