Thursday 091029
What is Success by Brian PCF
“Start by defining success first. Then get to work.” -Doug Chapman, Hyperfit USA
Doug Chapman is a colorful guy. His boxes (yes boxes, plural) are huge and packed and in the suburbs of Detroit. In the signup portion of his website is the following:
“There is no drop in or “check it out” time. Everything you need to know is right in front of you. If you would like to come learn more about what we do, send us an email and make an appointment to go through your introductory session. Please do not call and ask about price. We don’t compete on price; we compete on quality, skilled professional coaching and training.
There are plenty of places out there A LOT cheaper. You get what you pay for. Please check out the lower price places before you come to us, so you KNOW what you are getting. If you are looking for value, then you are in the right place.
We forge elite commitments… “
Success for Doug is not to get every single person into his box that he possibly can. Success is getting that 1 in 20 that will try Crossfit, see it’s value, and stick with it. There will be a lot of hurdles in the way of any athlete that tries Crossfit: time, money, and pain being the first three that come to mind.
But what do you get out of that? Where else in life do you get a specific task to accomplish, a specific metric that defines your success, and instant feedback on that task qualitative and quantitatively? Where else do you get to measure success?
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Checkout Potomac Crossfit’s Gymnastics Seminar with Rupert Egan and Stephen Douglass! Rupert and Stephen have arranged for PCFers to use the Capital Gymnastics Training Center on Saturday, November 14th, so we can get a chance to work on our gymnastics skills and progressions in a top notch training facility. We’re limited on spots, so register now by clicking here.
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New daytime hours effective Monday, 2 November:
0930 WOD
1100 Skill Work
1200 WOD
1300 WOD
So no more Open Gym from 11am-2pm, but 11am-12pm will be individualized skill work. This can take the form of Gymnastics, Olympic Lifts, Stretching and Rollout, etc. It is not designed for “I want to do Fight Gone Bad”. Contact Curtis for details.
0530/0630/0930/1100-1400/1700
5 rounds for time
Run 800m
Rest 2 minutes between each round
Post splits to comments.
1800
Back Squat
5-5-5-3-3
1900
Pressing through 180 degrees: Shoulder Press, Bench Press, Ring Dip.
40 comments for this entry:
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Photos
October 28th, 2009 on 8:52 pm
Thanks again for all the tips on The Zone. I’ll definitely read 42 Ways to Skin the Zone.
Next Question: Post-Workout Recovery Nutrition. Back when I was training more like a body builder, I paid close attention to my post workout nutrition. I used products like Surge Recovery which significantly decreased my recovery time. Now that I’m eating paleo, I’ve let my post workout nutrition slip. After a workout, I usually cool down, stretch, shower, and then finally eat over an hour after my workout ended. I feel like I should be eating immediately after the workout, but what’s a good post workout paleo snack with protein and carbs? Do I need to bring chicken and fruit with me? I know that some of you go for the slightly higher GI foods, like sweet potatoes, post WOD. Suggestions for meals or further reading would be greatly appreciated.
October 28th, 2009 on 9:30 pm
Chris K – “42 Ways to Skin the Zone” is a great start and in my experience, nearly all athletes should reduce their carbs and up their fat. The only two people I’ve ever recommended straight zone were Rich Vos and Ryan Powell. Skinny guys.
First point WRT post-WOD nutrition is that maybe 20% of our gym needs to worry about this. If you don’t have a baseline Paleo/Zone that you are eating consistently, tweaking your post-WOD meal will have little to no affect and you’ll just end up doing more damage than good.
If you do have a good idea where your optimum nutrition plan lies, then maybe it is time to give post-WOD nutrition a try.
I’m a very big fan of meat and a starchy carb (per “42 Ways”) within 30 minutes of the WOD. I’ve messed with coconut milk and protein powder (per Robb Wolf, Jon and Ryan have tried this), but didn’t really notice a difference in performance.
October 28th, 2009 on 10:19 pm
Chris, try dried fruit like raisins or cranberries. Not normally in the paleo game plan, but like sweet potatoes, works well after the WOD.
October 28th, 2009 on 10:37 pm
#
Joe
October 28th, 2009 on 8:40 pm
Brian/Rupert/Stephen–
Okay, so my shoulder is injured and I can’t do much in the upper body category so I’m guessing I shouldn’t sign up for this. Or is it worth going and observing/learning without actually doing the exercises? I’d love to attend this seminar and am bummed that I’m injured. Should I just wait until the next gymnastics (hint, hint) seminar when I’m healthy?
October 28th, 2009 on 10:46 pm
Just wanted to show you my PCF shout out. Link to my name. Miss you kids….
October 28th, 2009 on 10:59 pm
Emma,
Very nice. Come back and visit.
October 28th, 2009 on 11:01 pm
Thanks Chris for asking those questions…
Learning from all the inputs your posts are generating…
October 29th, 2009 on 9:04 am
Split times include 2 minute rest:
3:31/9:18/15:20/21:21/27:19
I liked this WOD!
October 29th, 2009 on 9:41 am
For those of you that want to know the WODs before we post them, not going to happen (normally).
However, in a very fluke-ish decision, I’ve decided to let you know that we are going to do Crossfit Total tomorrow and also at the 1100/1800 class on Sunday. Plan if you are taking a rest day tomorrow. Plan accordingly.
October 29th, 2009 on 9:58 am
Quickly did part of yesterday’s workout (sans pull-ups) in my hotel room.
Time was 4:33.
Can’t wait to get back to DC this evening.
October 29th, 2009 on 10:29 am
What is a good cross fit total score for someone who has been doing cross fit for two months and it their first time completing the WOD!
October 29th, 2009 on 10:46 am
Along with Joe, i’m injured and wouldn’t really be able to participate in the gymnastics seminar this go around. If observing makes sense, let me know. Otherwise, let’s have another one in a few months!
October 29th, 2009 on 10:49 am
My splits with the 2 minute rests included
3:02, 8:05, 13:11, 18:17, 23:19
October 29th, 2009 on 11:03 am
Brian PCF,
Thanks for the heads up about the Total tomorrow.
I will begin preparing my excuses now…
October 29th, 2009 on 11:35 am
Olympic lifting class at 7 tonight. It is gonna be a fun one. Dave knows what I’m taking about.
October 29th, 2009 on 11:41 am
Rick S:
Even though you are dead to me, I’ll attempt to answer your question. Based on what I saw when we used to work out together, I’d say that, based on what I’ve seen of your (paltry) capabilities, your CrossFit Total would easily be in the 680-750 range.
Your former workout out buddy
Dave
October 29th, 2009 on 12:42 pm
For Justin,
I have tried some on and mulled it over and decided to not get the WL shoes at this time. Thank you though for organizing (or attempting to) a discount for the group.
October 29th, 2009 on 1:00 pm
Joe and Kristin,
While I don’t know the severity of each of your injuries there should still be a lot of the seminar that you will be able to participate in. Further, there will be a substantial amount of material covered so even if you’re not doing all of the exercises you can still learn a lot and implement some of the progressions and exercises as you heal (and perhaps to help with recovery). Ultimately the decision is your and we should be doing more of these seminars (hopefully on a regular basis).
October 29th, 2009 on 1:14 pm
Jon,
I’m kind of bummed that I don’t think I’ll be able to participate in the Oly class tonight. I still feel a little saucy from the last couple of days.
October 29th, 2009 on 1:16 pm
Rupert,
Thanks for the feedback. I’m in. Done.
October 29th, 2009 on 1:27 pm
WL Shoes folks:
I would like to make the order no later than tomorrow. If you have said that you would like a pair, please email me and let me know what size you would like. justin.hage at gmail.
Still waiting to hear from Spider Monkey, Brian, Joe, Abi, Alisha and John F.
October 29th, 2009 on 1:50 pm
World Series Game 2 @ Hard Times 7:57 tonight. Go Yanks!
October 29th, 2009 on 1:56 pm
As someone who doesn’t follow baseball and is from a city that hasn’t won a pennant in decades (Cincinnati), I thought the Yankees were invincible until last night. Yikes!
October 29th, 2009 on 2:09 pm
26:55
Go Phils!!!!
October 29th, 2009 on 2:15 pm
Relax, it was one game and wasn’t exactly surprising with the way Lee has been pitching. If Burnett pitches near his potential then tonight will be ours. Pedro and Cole are not threatening. Cliff Lee is the only problem.
October 29th, 2009 on 2:29 pm
Philly,
You’re welcome for Cliff Lee.
Sincerely,
Cleveland
October 29th, 2009 on 2:57 pm
You gotta see this one: http://www.youtube.com/watch?v=nppzGV1U8y8&feature=player_embedded
October 29th, 2009 on 2:58 pm
Halloween Party reminder!
My house (917 N Ivy, 22201)
9 pm – whenever
Booze, games and costume prizes
*please rsvp by clicking on my name*
Will send another reminder tomorrow. Expect to (at least) see the 5 pm crew there in force!
October 29th, 2009 on 3:02 pm
What is the format for the 180 degrees of press workout? Is it a surprise?
October 29th, 2009 on 3:38 pm
I did half-miles on the treadmill at work:
4:01, 3:52, 4:08, 4:19, 3:48
October 29th, 2009 on 3:43 pm
FYI: We are about to have a Girl Scout Cookie Intervention.
Those tricky little brats sold me their cookies and I need help. I’ll bring them to the 7pm WOD for anyone to take. Seriously, I need help.
I have the coconut ones and the chocolate covered peanut butter ones and I’m giving them to ANYONE who will take them.
October 29th, 2009 on 6:04 pm
25:53. first split was 3:20 and the rest were between 3:35-3:40. i was pretty happy with my speed and consistency.
October 29th, 2009 on 6:06 pm
Those text movies are hilarious!!
Brian, thanks for the craniums up on the CFT! I agree with not knowing the wod schedule in general and just come in and do them. But it is useful to know when a benchmark is coming up so it isn’t missed.
October 29th, 2009 on 6:22 pm
Thanks for the notice about CFT, Brian. I agree with Vaughn that I generally don’t want to know the WOD in advance, but for one as important as CFT it’s nice to get a heads up (and have a make-up day for it too).
Q: Can squats cure cancer? A: Yes, there’s nothing heavy squats can’t cure – you just gotta focus on proper form and driving with the hips.
Haha, that video is awesome, Alisha.
October 29th, 2009 on 7:06 pm
Anyone have any VS weight lifting shoes I could try on for size? I’m approximately a 10 or 10.5. Thanks.
October 29th, 2009 on 8:37 pm
Joe, you can try mine, they are in a blue bag on the door rack behind the kettlebells. It has my name on it.
October 29th, 2009 on 8:43 pm
Power snatch/overhead squat/snatch balance progression up to 140lbs. With … roughly … 45s rest.
Pressed out the last power snatch.
October 29th, 2009 on 8:53 pm
Vaughn,
Thanks. I appreciate it.
October 30th, 2009 on 9:51 am
Back Squats
95-125-155-185-195
April 1st, 2010 on 1:25 pm
testing.