Thursday 091231
New Year’s Eve schedule is normal. New Year’s Day schedule is 9:30am, 11:00am, 5pm, and 6pm.
Start your 2010 off right by cleaning up your diet, grab a slot in the PCF World Series of Paleo Challenge.
Next Mid-Atlantic Athlete Exchange WOD is January 9th, 10 am at Crossfit Fairfax. To register, please email rsvp@potomaccrossfit.com NLT 12:00pm on 4 January.
Deadlift
3-3-3-3-3
100 Double Unders
40 Push-ups
80 Double Unders
30 Push-ups
60 Double Unders
20 Push-ups
40 Double Unders
10 Push-ups
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December 30th, 2009 on 8:32 pm
I’ve decided to take the plunge and get weightlifting shoes, but I can’t decide which ones to get. Can any ladies comment on which shoes they have, the fit, and whether you’d recommend them?
Also, there are some models that only have a single strap – should that be avoided?
December 30th, 2009 on 10:54 pm
Susan:
I’ve got the older-model VS shoes. I have exceptionally wide feet, and they fit comfortably. They also have a huuuuuge heel lift, which is great for me, since I’m not very flexible. The high heel, however, limits top-end strength a bit, so it’s a tradeoff.
The Rogue shoes are also really popular with Crossfitters, and they don’t have the extreme heel of the VS shoes.
I don’t have first-hand experience with Adidas shoes, but I’ve been told that they run narrower and aren’t quite as durable.
The straps come down to personal preference. They really only become relevant when lifting weights that no Crossfitter will ever be capable of. The shoes are plenty stable with just the laces tied.
Dynamic Fitness, the US distributor of Adidas weightlifting equipment, has a couple of Adidas models on clearance right now.
December 30th, 2009 on 11:52 pm
With the winter Olympics coming up, is there going to be a PCF Olympic lifting-watching party?
December 31st, 2009 on 5:17 am
Hey guys, it’s 0515, and I’m here at the gym ready to Coach. Tes and I were leaving this morning and discovered that the roads and sidewalks are pretty icy. Be careful this morning as you make your way out.
I wonder how many people will show this morning…
December 31st, 2009 on 7:02 am
Deadlift 105-125-145(PR)-145-150(F)
Metcon 16:06 reps as RXd, but pushups on knees
December 31st, 2009 on 7:07 am
DL: 195-225-225-230-235(pr)
Metcon: 17:24 rx’d (f-ing DU!)
I love deadlift PR’s.
December 31st, 2009 on 7:15 am
Today was auspicious (sp?) as my 100th WOD on New Year’s Eve. WOOHOO! I hit a DL PR and a metcon anti-PR. So, I will happily cross into 2010 celebrating the good and shaking off the bad, since a bad metcon is still better than not doing it at all, right? And, for my 100 milestone, thanks to Mike and the rest of the 0530 peeps for the coaching, encouragement, and joining in celebrating my little leaps and bounds. (Bill thinks I found my “roar”, but it consists of four letters and isn’t fit to print here.)
DL
115-135-155-165(PR)-165(just to be sure)
Metcon waaaaay scaled DU/PU(knees):
20/40,20/30,20/20,20/10
16:15
I would say that DUs are the bane of my PCF existence, but that would be a lie. There are plenty of others that rank higher. But I’ll keep at it.
Cheers to the PCF gang for a healthy, happy, PR-filled 2010!
December 31st, 2009 on 7:32 am
Hey guys, my .02 for today’s METCON after watching both the 0530 and 0630 folks go through it.
1. If you can do doubleunders and are intimidated by the high numbers, scale to either (80, 60, 40, 20) or (60, 40, 20, 10).
2. If you can’t do doubleunders at all, then 100, 80, 60, 40 with singles will probably do the trick. If people are pushing past 10 minutes on this, I think it becomes counterproductive.
December 31st, 2009 on 9:23 am
susan they WL shoes come in Guy sizes so order 1.5 smaller then you normally wear and you will be fine. I wear a 9 and I got a 7.5.
December 31st, 2009 on 10:01 am
Thanks for the advice! I’ve ordered a size 6.5 pair of white, red, and black Do-Wins, hopefully they’ll do the trick.
December 31st, 2009 on 10:32 am
Happy New Year to Everyone. Be safe and have a blast partying it up. I hope great things for everyone in 2010.
I can picture a few PCF victories at sectionals and regionals.
The people of PCF are class acts, and I truly appreciate all the help and support in the past year, and look forward to more fitness fun in 2010!
Happy 2010!
December 31st, 2009 on 11:03 am
Hook em Horns! For the BCS National Championship, Go TEXAS!
December 31st, 2009 on 11:11 am
105-135-140-145-150(PR)
Metcon – can’t remember time but single unders subbed at 1.5x for non-existent DU and 75 of the PU on knees (but that means fully 25 of them on toes!)
Thanks to Mike for excellent rehab advice!
December 31st, 2009 on 11:35 am
Set a PR today for DL 365. 365 was my previous 1 rep max so it was nice to do it 3 times.
Metcon: 11:43 DUs are improving a lot. I was able to string together 43 the first round, but muscle failure in the forearm to shoulder region was a limiting factor.
Thanks for the coaching tips Curtis.
Great job Paul for smoking the metcon and dragging me in this morning. Also for the push on the DLs. I think I might be getting close to that 400# barrier
DF Pete, I’m coming for you
December 31st, 2009 on 12:02 pm
275-315-345-365
8:40 on the Metcon
Nice job today Condition.
December 31st, 2009 on 12:18 pm
115 – 135 – 135- 135- 140(pr)
10:57? single unders, but all the push ups were real.
December 31st, 2009 on 12:26 pm
315 DL
Metcon…. Under 10 min…
Thanks for the pointers Curtis
happy new years !
December 31st, 2009 on 1:25 pm
365 –
6:46 w/ singles
December 31st, 2009 on 1:36 pm
Deadlift
135-155-165-175-185
Metcon
subbed singles and did half the pushups
8:16
In a sad turn of events, the stylish white/red/black weightlifting shoes are sold out, so I’ll have plain old white ones.
December 31st, 2009 on 1:43 pm
I can’t believe I hadn’t heard of this:
http://blog.rifftrax.com/2009/02/27/bacon-contrition/
An all bacon diet done by the host of MST3K!!!
December 31st, 2009 on 1:47 pm
295-305-305-315-315
12:50 rx’d on the metcon.
Disappointed that the lively college fb discussion petered out yesterday. Dan, where you at?
Happy New Year’s everyone.
December 31st, 2009 on 1:56 pm
Paul,
I love your gravatar
December 31st, 2009 on 2:04 pm
Paul,
http://www.youtube.com/watch?v=yv3aTM4eT0o
December 31st, 2009 on 2:15 pm
Max Weight DL: 275Lb for 3 reps
MetCon: 6:49 Singles Only
December 31st, 2009 on 2:51 pm
Laid low on Deadlift (135 – 155 – 175 – 175 – 175) focused on form b/c of back
11:01 – Rx
December 31st, 2009 on 3:16 pm
Nice pic, Pete L.! When did you join PCF, and how come I haven’t seen you at a WOD?
Happy New Year, everyone! after a nice week in cookie Nirvana (my mom’s), I’m looking forward to coming back. Maybe tomorrow.
December 31st, 2009 on 3:31 pm
DL: all over the place, trying to work around tired muscle groups. I think I wound up with 405(1) and 365(3)
Metcon: 11:00, rx’d
Pushups are really weird for me, in that they’re the only movement we do where I can’t will myself to do ‘just one more’.
Happy New Year, everyone.
December 31st, 2009 on 3:53 pm
100 Single Unders
40 Push-ups
80 Single Unders
30 Push-ups
60 single Unders
20 Push-ups
40 single Unders
10 Push-ups
7:51
December 31st, 2009 on 5:21 pm
Condition,
Bring it brotha!
Great job dude! Yes, 400 is right around the corner for you….”but you are not a jedi yet!”
The Situations darker, more hairy, heavier, long lost brother (courtesy of the milkman)…the Conclusion.
December 31st, 2009 on 6:20 pm
Wiz,
I’m definitely in for the Oly-watching party. We’ll have to find an amenable venue! Hope you’re OK — the symbol on the whiteboard didn’t speak of good results for today’s WOD.
December 31st, 2009 on 6:31 pm
Thanks for your concern!
I didn’t feel so good after lunch, but tried to stick it out and made it to the WOD. Sweated profusely and got dizzy warming up for DLs. Went home and, to use the New Years phrase, “out with the old”.
December 31st, 2009 on 6:34 pm
DL – 225-275-315-365(1)-365
Metcon – 16:31. Did double-unders for the most part, but mixed in some singles when I got frustrated. First time ever stringing together multiple double-unders in a row – managed to get 7-8 consecutively several times. Buddy Lee is money.
Happy New Year, everyone!
December 31st, 2009 on 6:47 pm
155-165-165-170-170 (PR)
Metcon 9:07. Subbed singles, but did all strict pushups.
December 31st, 2009 on 7:09 pm
Deadlift: 435
Metcon: 13:05
December 31st, 2009 on 7:21 pm
Deadlift: 250(PR) My previous 1RM was 250!
Metcon: 11:11 as Rx’d I hate push ups!
December 31st, 2009 on 7:22 pm
topped out at 300
15 minutes or something on the metcon
December 31st, 2009 on 7:35 pm
Felt like I was phoning it is this evening, but at least I made it out. I resolve this year not to take a day off just because the workout involves jumping rope. For the met-con part, I subbed simple rope jumps for double unders on a 1 to 1 basis, the first 40 push ups were real push-ups, after which I went to scaling to push-ups on my knees, if it were just a regular evening and not NYE, I think I would have worked harder to nut up and do all real push-ups.
Deadlift
3-3-3-3-3
135-185-185-215-215.
100 Double Unders
40 Push-ups
80 Double Unders
30 Push-ups
60 Double Unders
20 Push-ups
40 Double Unders
10 Push-ups
9:29.
December 31st, 2009 on 8:00 pm
Roger that, Wiz. I’m sure NYE festivities will cure it right up fast!
DL: 165-195-195-195-175
Metcon: 10:59 w/ the 60-20-40-15-20-10-10-5 rep scheme. First WOD in a week and a half, and it showed. Yikes.
December 31st, 2009 on 8:11 pm
Deadlift: got up to 345
Metcon: 10:05 Rx’d
It was lonely at the 1900. Thanks Chad & Alison for sticking around.
Happy New Year, everyone! Let’s make this the best decade ever.
December 31st, 2009 on 8:34 pm
DL: 365-395-395-395-315
DU/PU: 9:56 as rx’d
January 1st, 2010 on 12:39 am
Got to 385 on the last round of DL’s. Then riley decided it was more important for me to hold her then to do the metcon portion
January 1st, 2010 on 11:37 am
DL: 405
DU/PU: 8:30ish RX’d
January 3rd, 2010 on 10:02 pm
worked up to 395 for 3, tried 400, but it didn’t want to go, should break that barrier next time we do 1RM. can”t remember the metcon