Thursday 091217
Update: Sectional Registration will open on Monday, 21 December on the Crossfit Games site. If you are planning on signing up, please do so ASAP on Monday, as spots may go fast!
Power Snatch
3-3-3-3-3
Bench Press
5-5-5
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December 16th, 2009 on 8:51 pm
Guys,
Apparently I upset my weightlifting shoes and they decided to leave the box and visit someone else. Could you please check your respective apartments and houses and see if they hitched a ride home with you? Tell them I’m sorry and I’ll sleep with them at night when they finally get back home to me.
They are the black Do-Win Rogue’s and are size 7, with a tiny “KM” written in black on the back of the heel on the tan portion of the sole. Any help on their whereabouts is greatly appreciated. Last seen on Monday at 0630.
Hugs,
Kassi
December 16th, 2009 on 9:49 pm
Aaron – I feel lied to and tricked into coming for a heavy only day. Sigh.
December 17th, 2009 on 6:53 am
Second rest day in a row. Trying to kick a cold. Think today should do it. Been sleeping a lot in hopes of a quicker recovery, eating a lot of soup and citrus, and feel generally weak and snotty in the head. Hope to be back tomorrow.
December 17th, 2009 on 6:59 am
Emilee – me too!
December 17th, 2009 on 7:31 am
OK, despite the fact that I’m a hairy meathead, I must say that the above picture is absolutely adorable!
December 17th, 2009 on 8:13 am
see blog
December 17th, 2009 on 8:22 am
Guys, just posted this on the blog above, but for the comments folks, the registration for the Crossfit Games Sectionals will be open on Monday, 21 December, through the Crossfit Games site:
games.crossfit.com
Keep your eyes peeled for this as you’ll want to sign up fast if you have any intention of competing.
The Mid-Atlantic Sectionals are going to be:
WV / VA / DC Sectional: March 27 – 28
Richard J Ernst Community Cultural Center at Northern Virginia Community College
8333 Little River Turnpike; Annandale, VA 22003
West Virginia, Virginia, DC
Regional Seeds: 20 men, 20 women
Post any questions you have to comments.
December 17th, 2009 on 8:53 am
Power Snatch
35-55-65-70-55
happy to redeem myself after yesterday’s atrocious attempt at a snatch.
Bench Press
55-85-85
December 17th, 2009 on 9:15 am
Brian PCF-
I tried sending an email for this Sunday’s WOD to reserve a spot. Mailer demon came back and said it did not send. Is that an indication that the WOD is filled?
December 17th, 2009 on 9:16 am
Brian-
Nevermind, after looking closely I had a mispelling in the address…I’m a rehtard..
December 17th, 2009 on 9:29 am
Power Snatch: 74-95-105-105-95
Bench Press: 135-155-165
Battling a good amount of pain in my right shoulder so I avoided going any higher in the snatches.
December 17th, 2009 on 9:31 am
We are doing Snatches and bench press in the WOD. If anybody wants to do a smaller group Oly session at 7pm and work on some other stuff, send me an email at jon@potomaccrossfit.com
If not, I’m going to cancel the Oly class for tonight. I’ll let you know as by this afternoon if we are going to do it.
December 17th, 2009 on 9:31 am
A few notes today. One of them, unfortunately, is for today’s WOD which I didn’t think of until this morning, so I apologize to the morning classes.
For Today:
Focus on bar speed and explosiveness today. You should not be RIGHT at your limit of strength on the snatch. If you are pressing out at the top, it is too heavy. I am more interested in you fully opening up your hips and exploding that bar from your thigh/pockets up over your head. This does not mean it is form practice, but bar SPEED, trumps bar WEIGHT today. If you can go heavy AND fast, do it.
In General:
A few people have mentioned either lacking some intensity and or running out of time.
With regard to time, we are certainly packing more into each class, especially on lifting days. Some of this problem will be solved by adjusting the speed at which we move, the rest between sets, etc. We’ll all get a little more efficient at that. I would also suggest taking a uniform period of time, when possible, between reps. It is amazing how time slips away and when you put yourself on a 2-3 minute between sets schedule, it makes a big difference. If this doesn’t work and you are still running out of time, remember that intensity trumps volume. It is more important that you get a few quality sets in than that you make sure to do every set that is RXd.
For example, if you are trying to get to 195lb push-jerk on round 5 in a 3-3-3-3-3 workout, it is not so important that you get to the 5th set. I would rather see you warm-up and hit 155-185-195-195 and run out of time. For most of us who are not advanced lifters, 3 quality work sets is what we are shooting for.
With regard to intensity, again, some of this will come as people adjust to the rhythm of the new class. Some of it is because we have done some complicated WODs (yesterday) which required you to think about more than just going hard. I think these are valuable, but I will make sure there are plenty of WODs where people can focus on intensity and go hard.
Thanks for posting the data everyone. I read every one and actually do make adjustments based on feedback, so keep it up. And tell anyone you know who is not posting to start! Everyone is doing great and there more great stuff to come!
December 17th, 2009 on 9:48 am
power snatch
75-95-115-115-125(2)
bench press
185-205-225(3)
December 17th, 2009 on 9:56 am
If tequila is considered paleo, this recipe may be considered paleo cookies…
Jose Cuervo Christmas Cookies
1 cup of water
1 tsp baking soda
1 cup of sugar
1 tsp salt
1 cup or brown sugar
4 large eggs
1 cup nuts
2 cups of dried fruit
1 bottle Jose Cuervo Tequila
Sample the Cuervo to check quality. Take a large bowl,
check the Cuervo again, to be sure it is of the highest quality, pour one level cup and drink.
Turn on the electric mixer. Beat one cup of butter
in a large fluffy bowl.
Add one peastoon of sugar. Beat again. At this point
it’s best to make sure the Cuervo is still ok, try another
cup just in case.
Turn off the mixerer thingy.
Break 2 leggs and add to the bowl and chuck in the cup
of dried fruit.
Pick the frigging fruit off the floor.
Mix on the turner.
If the fried druit gets stuck in the beaters just pry
it loose with a drewscriver.
Sample the Cuervo to check for tonsisticity.
Next, sift two cups of salt, or something. Who geeves
a sheet. Check the Jose Cuervo. Now shift the lemon juice and strain your nuts.
Add one table.
Add a spoon of sugar, or somefink. Whatever you can find.
Greash the oven.
Turn the cake tin 360 degrees and try not to fall over.
Don’t forget to beat off the turner.
Finally, throw the bowl through the window, finish the
Cose Juervo and make sure to put the stove in the wishdasher.
Cherry Mistmas !
December 17th, 2009 on 10:00 am
Unfortunately, “explosiveness” and “speed” are two adjectives that elude me. Thanks to Mike for his patience and repeat repeat repeat instructions.
PS 3-3-3-3-3
35-45-50-55(PR)-60(1)
BP 5-5-5
55-60-70(PR)
A footnote about ‘time’. I totally dig the new programming, and I recognize that I personally have to work on getting myself into the skill quickly instead of over thinking/preparing. With that said there is another factor affecting time – more bodies in the box. There are consistently more gals showing up at the 0530 WOD (go girlz!) and our arms are not as long as the guys’, which limits the number of racks we can use to about 3 (I seriously don’t know where the 3rd one materialized from today, since I thought there were only 2 short racks). Today there were a few teams of 3, and I was in one, and it caused me to feel uncomfortably rushed. Not a great thing to be unfocused with a weighted bar coming at your throat! So, maybe another shorter rack would be nice to have.
December 17th, 2009 on 10:10 am
We should have at least 5 or 6 short racks (we keep them in the basement) but it is true that our usual squat racks (single stands that you pair up) are too high even for the guys sometimes. When I use them I have to put weights under the bench to raise it up a little.
So, first make sure you have all the short racks out from the basement, then consider raising the bench.
Three people at a rack shouldn’t rush you. That is actually a good number as it will give you about 2-3 minutes between sets.
December 17th, 2009 on 10:18 am
I second Christy’s post on all counts. I know racks are expensive (we’re talking WL here, not the DD version) but I second the request for another short one.
December 17th, 2009 on 10:34 am
Like Mike said, we have six total racks that are way short, we just keep five in the basement b/c they take up a lot of space.
Good reminder though, coaches will ensure that the necessary amount get up from the basement.
December 17th, 2009 on 10:36 am
Mike?
December 17th, 2009 on 10:52 am
Thanks to everyone for their hustle last night getting through that WOD. I was very happy with how people were moving and the intensity we saw on the WOD. When you’re doing a complex with the Snatch, weight is going to add up quick. As anyone who tried it realized, 95# for that was a bear – I would have done that WOD with 65# to try and work the intensity. Special thanks to the 8pm folks who were sharing space with the Foundations peeps and made it all work – very flexible.
Christy – I was acknowledging your post and then I saw Sharon seconded it and at that point I totally discounted it as irrelevant. Sorry.
December 17th, 2009 on 10:56 am
Snatch: 115
Bench: 225
4:55 on the finisher: 21-15-9 Pull ups/burpees
I’m never eating chinese food the night before burpees ever again.
December 17th, 2009 on 11:10 am
Dan,
I was wondering where all that Sunshine had gone. Good to see you are back to your old uplifting self. It’s been missed.
MACE
December 17th, 2009 on 11:27 am
For our newer members:
MACE(Sharon’s nickname) stands for Most Annoying Crossfitter Ever.
December 17th, 2009 on 11:35 am
You’re such an ass Jon.
December 17th, 2009 on 11:37 am
Snatch: 75-95-115-115-115
Bench: 115-155-175
December 17th, 2009 on 11:50 am
Hello Alison,
tis the brownie orge, I went tot my local whole foods and was amazed at just how much it sucked a#% compared to the Clarendon version( reason 493 for returning). Meat section looked like plants they forgot to water.
Didnt you tell me you had a counterpart here in vegas that was selling good food? If you do please send me the info and I wont beg for brownies the rest of the week. However, if Brian gets off his butt and arranges for the RV at the games, you will need to send some ahead with Vaughn or Sharon to keep me company on the long drive. Thanks
Miss you guys one and all and will be forced to drink a Mich ultra on Friday at 3pm in remembrance of you all. Rich (the Situation) can you help a brother out????
December 17th, 2009 on 12:08 pm
Oh! Thanks guys for the info. I didn’t know we had that many short racks. I will remember to politely ask for some ‘muscle assistance’ in bringing up additional short racks in the future.
December 17th, 2009 on 12:11 pm
Aaron,
With regards to intensity, FYI, my comment about intensity was really just a comment on myself. My mental focus was elsewhere. I thought the workout/pacing was fine…I just didn’t have any focus or motivation and was really just going through the motions…and I could not light a fire under myself.
Actually, what do you do (or anyone else) when you have days where you just don’t feel it. Any tricks? most days I can get myself going…but some days..it just isn’t there. Suggestions?
December 17th, 2009 on 12:16 pm
Pete:
From OPT’s FAQ: Regarding warming up for the deadlift
Test out DL x 1 @ 135 (feel it…I mean really feel it, how does it feel, light, fast, heavy, slow…then adjust…if it feels light, then light it up, get into the “eating bees” mentality and build the load quickly…if it feels heavier or sore…either warm up more, foam roll a little or back off and just focus on form for the session and leave some on the table) too many folks make a mistake here and “will” their way through when it just will take a longer time to get there or they just need to back off.
December 17th, 2009 on 12:27 pm
When time allows, OPT’s guidance is great. But time does always allow.
I don’t think I have any tricks. I find that when I am anticipating a workout all day I go at it pretty hard. On a day like yesterday where I got sprung with a bunch of surprises at work, rolled into class right as we were getting started, hadn’t thought about the WOD all day, I don’t go as hard.
So, I guess you think visualize during the day, try to find someone to compete with during the WOD, and prime your CNS as much as you an before hand. That means working up a sweat pretty good and then recovering before you start.
The final possibility is that you are tired. When I am less motivated to workout it usually means I need a day off. But then you have to be careful about using that as an excuse to skip when you shouldn’t. It is a fine line.
December 17th, 2009 on 12:30 pm
DF Pete – I ask myself “What would Jeremy do??”
December 17th, 2009 on 12:44 pm
People,
I’ll be moving far away at the end of the month and I need to get rid off some furniture. Please email me at gdurusoy at skiarch dot com if you are interested.
Contemporary frosted glass top table 80″ x 34″ x 28″ $100
Two leather barstools $ 20 each or free with the table.
December 17th, 2009 on 12:49 pm
Guch: Moving far away? Unacceptable. What does that mean, exactly?
December 17th, 2009 on 12:52 pm
Power Snatch: 45# (need way more practice to do these correctly)
Bench Press: 135# – 135# – 145#(4)
December 17th, 2009 on 1:05 pm
Woh-woh-woh Guch, not so fast. As Erika said, this is unacceptable. By far away you better really mean the complete opposite. Seeing as there is not an obvious joke in your post, I am assuming the joke is the fact that you’re moving.
December 17th, 2009 on 1:18 pm
Dan,
I was just testing to see if you cared.
You are right it’s the opposite. I’m moving to the 200 m. turn around point so I don’t have to turn around anymore. I’m making this move so I can take my breaks in the middle of a 400 m. run in the comfort of my home.
PS: Furniture for sale is no joke
December 17th, 2009 on 2:15 pm
Power Snatch
55# for all reps. I made a couple of attempts at 65# and couldn’t get it overhead. As a result, I spent most of the time working on form. Finding that I am over-thinking everything. Stupid brain….
Bench Press
55 (used this as a warmup)-55-75-80(f-4) The 80# is a PR for 1 rep, much less 4 reps. I can live with this.
December 17th, 2009 on 2:40 pm
Lumberjack – since when is sugar paleo? I missed out when fasting if that is true…
December 17th, 2009 on 2:54 pm
Snatch: skill work with 12# bar more than actual snatch
Bench:55-60-70(PR, with thanks to Christy for her encouragement and patience, and apologies to Christy because my being a novice at BP was a big contributor to slowness this morning)
December 17th, 2009 on 3:14 pm
Promisted Christy (and Brian), I’d start posting here…
Power Snatch: 35-35-40-40-45
Bench Press: 75-80 (failed on the 2nd)- 75
As Mike noted, you know you’ve pushed yourself when the f-bombs make an appearance. Sorry for the sailor mouth Nicole!
Also, I was spent and starving going into this and I now think I might be battling the onset of a cold. That’s the only explanation I have for my power snatch lows
December 17th, 2009 on 3:25 pm
Aaron-
Good points. I’m glad I’m not the only one “distracted” by work. Lately, I’ve been so busy that I haven’t thought of the WOD, haven’t checked the comments to see who’s done what, or even checked my own blog to see what I’ve done previously. Then I come hurrying in, barely warming up, then crashing (like I tragically did yesterday). Conversely, when I have time, I usually arrive at the box mentally and physically dialed-in for the WOD.
Jon-
You know nothing.
Guch-
What are you doing with your car? Did I ever tell you how handsome and powerful you are?
December 17th, 2009 on 3:27 pm
Sophie,
if you notice the only ingredient consumed in the recipe is the tequila.
December 17th, 2009 on 3:36 pm
Lumberjack, I had to go back and read the recipe again after skimming it the first time. Very funny. And Paleo.
December 17th, 2009 on 3:42 pm
Jon/Aaron,
Good points! Thanks. I think yesterday was more that work sucked the last few days and I had little time to warm-up and really mentally get ready for the workout. I need to really get into the warm-ups much better than I have been. Mentally, I cant just come right in, change and get to it (Drew you are my hero for being able to do this). I need some time to just get myself ready.
December 17th, 2009 on 4:09 pm
DF Pete..if you ever need to relax, just let Guch know. He may be one-armed but he still comes in handy.
December 17th, 2009 on 4:11 pm
Vegas Mike – as far as I know, we’re still on for the PCF Vegas trip so Alison can take her Paleo/Zone Seminar on the road and so Cinnamon and Misty can finally throw me that Welcome Home Party at Cheetah’s.
If you happen by, please give them my warmest regards.
DF Pete – great insight from Aaron and Jon. Personally, I look at stress/diet/sleep/fish oil as a combined factor and if any one is bringing my readiness down significantly, I back off. I think this helps long term with injury, but no doubt my intensity will and does suffer.
Something that’s helped me a lot though is rolling out with those lax balls before a WOD, especially along the spine. That seems to make everything else work better.
December 17th, 2009 on 4:14 pm
Question to anybody:
Has somebody (Mark Sisson, Robb Wolf, Eades, etc) blogged about the nutrient density of pasture raised meats vs. whole grains and/or legumes and/or fruit/veggies? I feel like I know I’ve seen this somewhere, but I can’t find it for the life of me.
As a little back story (just in case anyone has any insights), my sister is due with her 3rd baby on the 22nd and she has suffered from Colestasis of pregnancy each time.
Her new naturopath told her to start eating chicken and pork (she’s a wannabe Vegan, mostly vegetarian) and this pregnancy she’s gone the longest keeping the kid in the womb (you have to induce early with this condition).
Anyway, I’m pressing for even more meat in her diet and wanted to get my hands on this info if anybody’s seen it.
B
December 17th, 2009 on 4:29 pm
Ken,
You haven’t told me that before but I hear the same thing from Brian PCF everyday.
I was thinking about either donating the car to purple heart for a great tax credit or selling it and using the money for improvements around the box like:
buying 250 buddy lee jump ropes
knocking down the unnecessary wall between the box and eleventh
hiring full time three swedish female massage terrapists (no happy endings DF Pete)
hair clippers by the computer so Rich S. and Paul can play with
valet parking up front
one tanning bed for everyone and one for Nida only
a laser hair removal machine hard wired to the dealers’ electric service next door
new paint job for Dan’s benz
and a tigh master for Aaron PCF since he is looking a little saggy these days
December 17th, 2009 on 4:44 pm
hahahaahahahahaahahaahaha
December 17th, 2009 on 4:53 pm
Guch, that reminds me, I have a set of clippers for you courtesy of Vegas Mike!
December 17th, 2009 on 6:02 pm
I can see it now… during a WOD we’ll be running to the 400m turn-around point and see Guch in the bread shop reading a book, drinking a cup of coffee, all warm and cozy next to the fire, mid-WOD… wait a minute, he doesn’t have to live there to do that…
December 17th, 2009 on 6:45 pm
Guch, come back soon. Or keep posting. Makes my day.
Vegas — we’re definitely still on for March, but in the meantime I don’t know anyone out there doing what we’re going to do with Paleo meals/cooking seminars, etc. If my plans for global domination are fruitful I’ll have a regional manager based in Vegas in the next 9-12 months.
December 17th, 2009 on 7:10 pm
Kas, I am guilty as charged — I grabbed your Rogues the other day thinking they were mine. I have returned yours to their rightful home on the rack in the hallway.
However, this means mine are missing. Size 7 black Do-Wins… please come back to me…
December 17th, 2009 on 7:19 pm
Snatch
3×95, 135, 145, 155, 145
Bench
5×195, 215, 225(4)
December 17th, 2009 on 7:30 pm
Hang Snatch (mostly form work)
75-85-98-105-115
Bench
5×195, 215, 225(3)
December 17th, 2009 on 7:38 pm
Mel/Ana – http://www.udderlysmooth.com
December 17th, 2009 on 7:44 pm
Power Snatch
95-105-115-125-130
130 was questionable
Bench
155-165-160
165 was questionable due to overall weakness.
December 17th, 2009 on 7:47 pm
I thought brown 1979 Mercedes were supposed to look like milky coffee? No?
December 17th, 2009 on 7:51 pm
Brian:
I hope your get udderly soft with this
December 17th, 2009 on 7:53 pm
Power Snatch
55-65-75-75(f)
Bench Press
55-75-80
Good times, Melanie…
December 17th, 2009 on 8:08 pm
This is the opposite of udderly smooth, but I can tell you it works on hands for toughening them up . . .
http://www.tuffoot.com/about/humans.htm
December 17th, 2009 on 8:49 pm
Snatch
3X 75-95-125-135-135
Bench
5X 185-195-225 go up 5-10
December 17th, 2009 on 9:23 pm
55-65-75-85-75
75-95-95
December 17th, 2009 on 9:27 pm
Snatch Work (Worked on speed/form and catching it with my arms locked out): 65-75-75-75-85-85
Bench 85-105-110(2)
Melanie,
Please shoot me an email at Sally.Shuster at gmail.com when you get a chance. Thanks.
December 17th, 2009 on 9:28 pm
Since I did snatches at 6 a.m. yesterday (honestly, how do you morning people do it?), did a mix of things during power snatches – worked on C&Js with fast cycles @ 135# in preparation for Sunday, mixed in with sets of power snatches.
Power Snatch: 95-115-135(1)
C&J (Grace style): two sets of five @ 135#
Bench: 165-185-195(3)
December 17th, 2009 on 9:39 pm
Power Snatch:
85-95-105-110-115(2)
Bench Press:
105-110-115
December 17th, 2009 on 10:11 pm
Snatch: 65-75-85-95-95-105(1)-115(F)
My technique needs work but today was by far my best technique day thanks to Erika’s coaching.
Not benching because my shoulder still bothers me in benching and pushups. Did some low bar back squats instead. 5x 135, 155, 175
December 17th, 2009 on 10:31 pm
Snatch: 95-105-115-125-125
Bench: 215-210 (4)- 205
December 17th, 2009 on 11:15 pm
Power snatch
52-62-52-52-52
Stayed nice & light to work on bar speed and form
Bench
75-95(3)-90(4)
Need to do both of these more often!
Nice work to the 8pm Foundations crew — they rocked Fight Gone Bad tonight. Welcome to the cult.
December 18th, 2009 on 11:10 am
Power snatch: 75 – 95 – 105 – 115 – 135
135 was too much and my form really suffered
Bench 185 – 205 – 205
Considering my bench PR was 225 pre-PCF, I’m happy!
December 18th, 2009 on 1:30 pm
Power Snatch: 45-45-55-45-55
Bench: 75-85-85
December 19th, 2009 on 9:45 am
Power: 95-110-115-115-120
Bench: 155-175-185