Thursday 091022
Upcoming Seminars and Certs:
Paleo/Zone Cooking with Coach Alison McConnell, 7 November 1:30-4:30 at Potomac Crossfit
Crossfit Running and Endurance Certification at RARE Crossfit, Fredricksburg, VA, April 24-25, 2010
The More You Think You Know by Brian PCF
Learning, n. The kind of ignorance distinguishing the studious. -Ambrose Bierce
So we’ve been open for about 14 months, I’ve been coaching for slightly longer than that (not much) and been Crossfitting for almost exactly three years. I think fitness is measurable by work capacity over broad time and modal domains, that work capacity is improved through constantly varied functional movements performed at a high intensity and I think that a Paleo/Zone diet will dramatically improve fitness and longevity…but I might be full of shit.
The more I read and study Crossfit and fitness, the less sure I am of every “fact” that I thought I knew and think every new “fact” more dubious than the last. Basic stuff like what should women’s weight be relative to men’s weight in a WOD? More complex stuff like what’s the role of continued exposure to glucose broken down from a gluten source as it relates to insulin sensitivity and gastro-intestinal absorption of critical nutrients? Should we randomize our program or periodize?
I’m still not sure what the answers are, probably we shouldn’t worry about Rx’d weights we should worry about power output; nobody should eat wheat; we should probably periodize and do even more strength and Olympic lifting than we do now (and compared to most gyms, we do A LOT).
I’m really sure that if anybody tells you they are sure, that they’re probably full of shit. There are really really smart people that examine every niche of minutiae as it relates to health and Crossfit – and they get it wrong a lot. Why should I believe Joe Blow Blogger over Dr. Health and vice versa?
What’s the takeaway? Don’t fall in love with your plan. If you come to a conclusion based on your reading of the data, formulate a plan and execute – if it goes to shit, toss it out and try something else. Don’t stick to it doggedly because somebody somewhere said this was the only way to do it. If there was only one best way to do everything, you wouldn’t be reading this and we wouldn’t have a Crossfit gym.
0530/0630/0930/1100-1400/1700
“Helen”
3 Rounds for time
Run 400m
21 KB Swings, 1.5/1 pood
12 Pullups
Post time to comments.
Compare to 090905.
1800
Bench Press
3-3-3-3-3
Post load to comments.
1900
Muscle-Ups, Back Lever, Skin the Cats.
74 comments for this entry:
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Photos
October 21st, 2009 on 8:14 pm
I hate Thursdays… May just quit my job so can make a good evening workout
October 21st, 2009 on 8:31 pm
Brian – Thanks for giving me the recovery lesson – the IT band and hamstring stretches have significantly reduced the pain in my knee, and it feel about 80% now.
I went to the Dr today, and I’ll know more about what is going on in a day or two. It’s already significantly better than in was two weeks ago.
October 21st, 2009 on 8:39 pm
Ryan P: Thanks for the deadlift program. What loads do you recommend for the sets of 5? How close to a 5-rep max? Thanks!
October 21st, 2009 on 10:29 pm
Chris K – start at about 15lbs less than your current 5-rep max. You’ll do the same load for the 3 sets for 5 reps. If you complete all 15 reps total (with good form) add 5lbs the next time.
October 21st, 2009 on 10:52 pm
Anyway we could do Helen at the 1900 too?
October 22nd, 2009 on 7:10 am
10:19
October 22nd, 2009 on 7:53 am
13:51 rx’d weights, subbed row for running b/c of knee
October 22nd, 2009 on 8:00 am
10:21 Rx’d
October 22nd, 2009 on 8:09 am
14:35
30# KB, Thin Red for PU’s
First AM WOD in awhile – Nice to get it done. Thanks Tes for the tips on stretching the hip flexors. Am adding a couple things for this month to the goals – consistency in the workout sched and stretching.
October 22nd, 2009 on 8:41 am
12:25 rx’d
October 22nd, 2009 on 8:43 am
Hey Coaches-
For this “goat” work, what are the ground rules?
Say before or after a WOD, a handful of us bust out some barbells and racks to do our respective strength/oly work. Then you have others working on DU’s, for example. Obviously, there are room and equipment considerations. But is it safe too assume there’s a new set of ROE? Or do we have the green light to do whatever we need to do to workout that weakness? I just want to make sure I don’t piss anyone off. Thanks!
And for those coming in this evening, I’ll be doing my snatch work right in front of the door. Don’t mind me.
October 22nd, 2009 on 9:50 am
12:42
400 m runs w/ prancing footwork per Tes
25# KB
pull ups w/ green band
Hey Mike H, I have a gravitar for you…don’t worry, it’s not a pretty pony. Email me at christyhartmann at hotmail and I’ll send it your way.
October 22nd, 2009 on 9:57 am
13:20
16kg KB, blue band pull PUs.
I used a higher bar for PUs today and I had a hard time with the girth. The new bars don’t have as much traction as the old ones, so my hands slipped a lot this morning even with tons of chalk. And I was still sore from yesterday’s PU work.
Tes, thanks for the coaching on the running!
I enjoyed the runs this morning because the first round someone yelled “F*ck YOU!” at all of us and by the third round, the sun was just rising and as you approached the man hole cover, the sky was a rich, deep orange with purple clouds to make an impressive contrast.
October 22nd, 2009 on 10:07 am
Christy, the pony would be perfect for Mike! haha!
Great job everyone! And please don’t forget the “hovercraft” reference when it comes to your running and use it over the “prancing” reference. :O)
October 22nd, 2009 on 10:21 am
Guidance for Goat Work is as follows:
1. Priority of space and equipment goes to:
-WOD and Scheduled Group Foundations
-1:1 and Group Classes (CFE, Oly, etc)
-Individual Athlete (rollout, stretch, skill work)
For folks that want to work on strength, there are plenty of WODs that focus on this, show up to those. If you need to work on strength and you show up to Helen today, you’d better put on a vest and do 2 pood kettlebells otherwise there’s a bench press WOD at 7 pm with your name on it and/or Jon’s Oly Lifting group meeting regularly and/or private training sessions with any of our coaches (email drea@potomaccrossfit.com).
2. Be comfortable in Chaos.
Lots of folks doing lots of different stuff in a very confined place. If anybody’s got 12,000 sf warehouse within about 3 blocks of our current location, let us know and we’ll move. Otherwise….
3. Look out for your swim buddy.
This is especially true for some of you PCF Veterans out there and goes back to the priority. If anybody takes space or gear away from a newbie who’s at his/her first WOD, I will do some Spartan 300 spear shit with a barbell to your nuts. You (PCF Vet) need to be constantly looking out for the new athlete and helping them any way you can. Which means sometimes going home and deciding that stretching is more important today because otherwise you’re going to take valuable space away from somebody who really needs it.
October 22nd, 2009 on 10:42 am
Kassi,
Can you email me when you get a chance? melaniestewart5 at gmail.
Thanks!
October 22nd, 2009 on 11:15 am
Brian PCF,
How heavy are the vests at the box? I want to put one on today for Helen.
October 22nd, 2009 on 11:22 am
PCF Fun Bus Leaves at 8am Sharp Saturday for the Level 1 Cert on Saturday and Sunday in Fairfax. I will bring a cooler if you want to leave stuff in the SUV. I can seat up to 6 or 7 passengers, so feel free to hitch a ride. Hopefully Brian will make us a CD to listen to, maybe Jon and Aaron can ad some moticational quotes to the CD to get us really pumped!
if you have any questions you can email me
j_p_collins at hotmail
October 22nd, 2009 on 11:29 am
The past 2 WODs have been the perfect opportunity to work on my goat of the month – pullups.
My arms are now officially thrashed.
Jaime – looking forward to hearing about the L1 cert. Will catch you at one of the 0530 workouts next week.
October 22nd, 2009 on 11:36 am
Brian,
For you to soothe the savage beast within……
http://www.youtube.com/watch?v=UgrsNBu51nU
Happy thoughts, happy thoughts
Beware of Ninjas bearing gifts……
October 22nd, 2009 on 11:37 am
Anyone want to work on running this evening? Death by 10m or 5k?!
October 22nd, 2009 on 11:53 am
I thought bench press was at 6?
October 22nd, 2009 on 11:54 am
Saldwag – I’ll do the 5k with you as long as it’s in the box. We’ll have to avoid the Helen crowds though
October 22nd, 2009 on 12:01 pm
Jason L- Brian and I had a discussion the other day and he said the weighted vests, reflective gear for running in poor lighting conditions, flexall 454, weightlifting belts and gloves, and blue bar clips are on order an should be in soon.
Brian PCF- Any update on that order?
October 22nd, 2009 on 12:08 pm
FYI: I have a weight vest, and as a result got a free men’s vest with my order. I gave it to the box, there should be plenty of weights to put in it although I haven’t seen it hanging around for a while.
Also, if any female wants to borrow mine or try it on before buying just let me know (there are different vests for men and women)
October 22nd, 2009 on 12:09 pm
14:16-35 lb DB (no KB), blue band pull-ups
October 22nd, 2009 on 12:15 pm
Dave – wrong answer. Try again!
October 22nd, 2009 on 12:25 pm
Another FYI: I’ve found that the best place to get cheap fitness running gear is at a running expo before a marathon. They have all kinds of booths set up that will sell you anything from Kangoo Jumps (link to name, Rich S-these were made for you) to shoes at 80% off to discounted fitness clothing.
The Marine Corps Marathon is this Sunday and tomorrow and Saturday the expo will be held at the Walter E. Washington Convention Center form 0900-1900.
October 22nd, 2009 on 12:26 pm
Mary, the “F*ck You” guy definitely provided some entertainment this morning. He yelled it 3 or 4 times when I passed him. Obviously took a wrong turn while walking to crazytown.
October 22nd, 2009 on 12:27 pm
oops, bad link. Fixed.
October 22nd, 2009 on 1:03 pm
Those that are running the Marathon this weekend and are going to the Expo – don’t forget to buy some NipGuards (TM)… I didn’t have them for the 10 Miler and ended up with the red streaks of shame….
Yay!!!! Bench press day!!! Chesticles!!! Chesticles!!! Chesticles!!!
October 22nd, 2009 on 1:47 pm
Brian, thanks for the clarity. I have now reached nirvana.
For those going to the L1 this wknd, take a rest day tomorrow. You never know what you might get. Fran? FGB? Tabata squats?…Just be somewhat ready. But have fun!
October 22nd, 2009 on 1:48 pm
I know there are at least a few other Yankee fans at the box… Some of us will be out at Hard Times tonight for the game. First pitch is at 7:57 pm
Hope to see some of you there. (Red Sox fans welcome too …and Tes..I’m very disappointed in you
October 22nd, 2009 on 1:48 pm
Olympic Lifting class at 7pm tonight.
October 22nd, 2009 on 1:52 pm
13:22 – 35 lb KB, thin black and red bands for pull ups
Curtis – Thank you for pushing me through that!
October 22nd, 2009 on 2:05 pm
Hey all, got a few extra tickets for the Navy/Wake Forest game Saturday. The catch? There is none. I won’t be there so you don’t even have to sit with me. Great seats, section 4 row 6, right on the 50 yd line. Did I mention they’re free?
gabriel.sganga @ gmail.com
October 22nd, 2009 on 2:06 pm
Jason L., before you start wearing a vest you should check your progress. Can you do all sets of pull-ups unbroken during Helen? Only at that point should you wear a vest, otherwise you are being counter productive. If your answer is yes then Vest Away!! Same rule applies to Murph or any other WOD with a vest (for Murph you should at least be able to do the pull-ups in large sets (15-20?) not necessarily 100 unbroken… that’d be impressive!)
Sally, 5K??? LSD, shame, shame… now if you want to get better at a 5K then you should do something like 3×1 mile repeats with 5-10 min rest between. Running a 5K to get better at a 5K will allow you to get better at running your 5K at the same time, not productive. Mile repeats will get you the same distance, will kick your @$$, will bring you a step beyond your competition AND will be much more productive! Think outside the box and you will be GOLDEN!!!:O)
Erin, I just don’t voice my support here much because it’s hard rooting for losing teams… Keeping my fingers crossed for the Irish!! Oh, and congratulations on your promotion!!!
October 22nd, 2009 on 2:10 pm
Sally mentioned running. We are having a meeting of the running club this evening at 6pm for those that are interested.
Shoot me an email to let me know if you are coming.
October 22nd, 2009 on 2:18 pm
Tes- Thanks! and I will join you in cheering for the Irish!!
October 22nd, 2009 on 2:22 pm
Saldawg I can run with you for 10m (m being meters). Running is something I need to work on after I get f’n double unders figured out.
October 22nd, 2009 on 2:24 pm
Tes,
Yeah I agree 100%. I wouldn’t ask about the vest if I couldn’t bang out the pullups or run well. I used to do WODs at Quantico with a 20# vest when I wanted to punish myself just a little bit more.
October 22nd, 2009 on 2:31 pm
Interesting, Jason is talking about “punishing himself”, and while wearing a weighted vest. Now that is a man in love with Crossfit. You go Jason, punish yourself all you need…..you freak
October 22nd, 2009 on 2:31 pm
Jason… you are sick :O) Have fun!!
October 22nd, 2009 on 2:36 pm
Something tells me that WoDs weren’t the only thing Jason used to do in the 20# vests…
Good luck with Helen.
October 22nd, 2009 on 2:56 pm
11:59, rowed instead of ran, green band pull-ups, kettlebell as Rx’ed. Thanks to Curtis and Glenn for cheering me on!
October 22nd, 2009 on 3:08 pm
Dave O, forget the nip guards and buy Body Glide! This stuff is no joke. It keeps you from chafing everywhere (nips, under arms, ass, inner thighs, arches, toes, inner knees) and getting blisters. I love Body Glide. I was introduced to the stuff seven years ago when I was training to run the Marine Corps Marathon and I still buy it.
LADIES! Body Glide is also awesome for wearing with heels, sandals, etc in the summer.
Mike G…that guy was NUTZ, but he definitely motivated me to rush back to the box. It was a nice change from the construction workers.
October 22nd, 2009 on 3:10 pm
Tes, that sounds terrible but it is probably the point!!
I wanted to run the 5k more as a benchmark to see how I have improved.
Vaughn, I can only make the 6pm – I know you are a 5 o’clocker so if you want to do Helen you can! I will be there at 6 if you want to run with moi!
October 22nd, 2009 on 4:11 pm
Sally… benchmark??? what’s that??? ;o) good luck and although I didn’t witness it I’m sure we could find the nice gentleman who kindly cheered on the 6:30am class to follow you around so you can hit a PR by 5-10 min…
October 22nd, 2009 on 4:18 pm
Dan – can you take the Gitmo Playlist and incorporate it into our WODs?
The song list is linked to my name
October 22nd, 2009 on 5:33 pm
Sorry Kassi I just realized I left your hand straps on a box yesterday and never gave them back — thanks for letting meuse them – I am a jerk!
October 22nd, 2009 on 6:07 pm
14:05 w/ thin black band
40 second improvement from last time a month ago… I’ll take it
running progress: started out with pretty good form… my form went to poo on the 2nd and 3rd rounds when I got tired
Thanks for the extra encouragement at the end Jen and Bryce!
October 22nd, 2009 on 6:27 pm
9:58 with a 20# vest. did the first 2 rounds unbroken and KB swings on the 3 rd round. I had to break the last set of pull ups up, grip was smoked. The vest wasn’t too bad and I didn’t really notice it on the run.
Unfortunately I don’t know what my last time was, but I think it was double digits since I was only 3-4 weeks back into my Crossfit routine.
October 22nd, 2009 on 6:50 pm
11:58 Rx’d
October 22nd, 2009 on 7:12 pm
13:06
400M slow
red band PU
36# KB all unbroken
October 22nd, 2009 on 7:14 pm
13:08 with jumping pullups. I’m glad I stayed with the Rx’d weight for the KB swings even though it pushed the limits of control at the top. I’ll definitely be working on pullups this month (thanks for the tips, Jon).
October 22nd, 2009 on 7:14 pm
Bench Press:205(3)-235(3)-245(3)-255(2F)-235(3)
Great work from Ken and Rich!!! Good times.
October 22nd, 2009 on 7:23 pm
Bench press
205-225-235-245-255(1)
October 22nd, 2009 on 7:48 pm
10k
42:40
October 22nd, 2009 on 8:07 pm
13:18 30# KB
October 22nd, 2009 on 8:10 pm
11:24 rx’d
October 22nd, 2009 on 8:26 pm
155-185-205(2)-185-195(2)
Good work tonite Zack
Thanks for the tips Ryan
Also never been able to bench more than 200 before
so pretty happy
October 22nd, 2009 on 8:27 pm
BP: 205-215-225-225(2)-215
October 22nd, 2009 on 8:28 pm
10:16 blue band pullups, 35# kb
October 22nd, 2009 on 8:29 pm
Thanks Brian, you too, good job pushing your limit
October 22nd, 2009 on 8:49 pm
Helen: 11:03. Pull-ups got me. No grip=no kip.
October 22nd, 2009 on 8:55 pm
185-205(2)-195-205(2)-195
It seems I have a love-hate relationship with a 205# barrier right now. Thanks to Joe and Steven for the encouragement.
On a positive note, cleans worked on during Jon’s oly-lifting class felt great.
October 22nd, 2009 on 9:07 pm
10:35 w/ 35# KB & blue band
October 22nd, 2009 on 9:29 pm
BP: 185-205-205-205-215(1)
Stayed for the 7pm ring work class with Aaron and Ryan. Great class, great instruction! Now adding back levers to my list of things to work on this month.
October 22nd, 2009 on 9:37 pm
BP: 185-205-225-245(3 rep PR)-255(1 rep PR)
4 weeks of PNF, 1 more hour sleep a night, and fish oil = PR……..Word.
October 22nd, 2009 on 9:57 pm
BP: 145-155-165-175-175(2)
October 23rd, 2009 on 12:16 am
Ring work with Aaron and Ryan – learned a ton, almost passed out from being upside down so much. Thanks guys!
October 23rd, 2009 on 3:10 pm
Helen: 9:36 RX
October 23rd, 2009 on 9:10 pm
1128 rx’d
October 28th, 2009 on 8:28 am
Helen: 14:01, just ten seconds better than in September, but I’ll take it considering I took a month off to get married and honeymoon.
Black band, 35 pounds.