Thursday 100107
Paleo Challenge Update:
Just found out that Matt Bender, owner of Be Fit Test, LLC, has agreed to come out on Sunday to do a BodPod Test at Potomac Crossfit if there is enough interest.
The BodPod will give a very precise and accurate Lean Body Mass and Body Fat % measurement.
Matt is then willing to come out on the Paleo Challenge End Date, 13 February, and test again.
Cost for two tests at PCF is $75. The test takes about 10 minutes, and we’d schedule people in 10 minute blocks on Sunday afternoon.
Before we put a registration link up, we want to make sure there is enough interest as Matt requires a minimum number of 10 people to cover travel to a location.
So if you are interested in this option on Sunday, 10 January and again on 13 February, for $75, please post to comments.
If we get enough interest, we’ll put a registration link on PotomacCrossfit.com and allow people to sign up at a scheduled time.
Deadlift
1-1-1-1-1-1-1
AMRAP in 10 minutes of:
15 KB Swings (1.5/1)
30 Box Jumps
Post loads and rounds to comments.
All work sets of deadlifts should be at 90% or higher of your 1RM. KB Swings should be done to just above eye level.
Leave a Reply
Photos
January 6th, 2010 on 8:04 pm
Nice pic Leigh!
January 6th, 2010 on 8:07 pm
Dear Aaron,
I love this WOD. Very much.
Hugs,
Kassi
January 6th, 2010 on 8:13 pm
I agree with Rick, Great pic Leigh!
January 6th, 2010 on 9:32 pm
Great, I can just feel my heart jumping out of my chest already…damn box jumps..
January 6th, 2010 on 10:14 pm
not sure if this has been posted recently.
Paleo – http://www.youtube.com/watch?v=oe6787Xup9w
Crossfit – http://www.youtube.com/watch?v=rgH_ZoMOht8
hilar.
January 7th, 2010 on 8:15 am
160 DL – PR!!!!
Tried 165 and it wasn’t moving.
3.5 rounds Rxed. Also really happy I can say that. Every box jump was legit.
—————————
The 0530 crew talked about fish oil this morning after the WOD. The experience of the Carlson’s lemon fish oil (Jeff likens it to a combo of lemon, anchovies and motor oil), strategies and whether we REALLY need to be taking 10 pills a day.
A couple of days ago, I commented that I was taking 5 pills of a fish oil complex, thinking I was getting the 5+ grams. Jon M sent me back to the pill bottle to check.
Here’s what I found:
Kirkland Signature Fish Oil Omega 3 One per Day.
Per softgel -
1200 mg Fish oil
684mg Omega 3
The fish oil in these things is a concentrate (anchovy, sardine and mackerel).
Omega 3 breakdown is 410mg EPA / 274mg DHA
I’m finding these things really easy to swallow. Doesn’t hurt that they smell like white chocolate mousse, courtesy of the vanillin they put in this thing.
Any comments on whether this is an acceptable fish oil option are encouraged.
January 7th, 2010 on 8:48 am
Hey Wendy:
When you hear people talk about eating fish twice a weak, putting flax seed in your shakes, taking krill oil, or eating grass fed meat….. they are generally trying to tweak your Omega-3 to Omega- 6 ratio. These two numbers are collectively known as your poly unsaturated fatty acid(PUFA) ratio.
Why is this ratio important? Generally speaking, Omega 6s drive pro inflammatory processes…. while omega 3s drive anti inflammatory processes in the body. Maintaining this ratio has been linked to improved cardiovascular health, improved brain function, and immune function.
The average American diet has a ratio of 30+ Omega 6s to 1 Omega 3s. Having this poor of a PUFA ratio leads to all sorts of inflammation issues (heart disease being primary among them)
So with fish oil we are trying to balance this Omega 6 to Omega 3 PUFA ratio out. Ideally, we would just crank down your Omega 6s to a level more in line with our paleolithic ancestors. That would mean lots of cold water fatty fish and grass fed meat.
Realistically, some of the food you eat (mainly grain fed meat) are going to raise your Omega 6 levels….. and drive inflammation.
In order to balance the realities of modern living, we recommend supplementing with omega-3 PUFAs (aka fish oil) to create a more desirable ratio and stimulate anti-inflammatory processes.
———————–
How much fish oil? Ideally zero. Realistically, if you have sources of omega 6s in your diet, you need to supplement Omega 3s to get as close of a 1 to 1 ratio as possible. We recommend .5 grams of combined EPA/DHA(the active part of fish oil) per 10lbs of body weight. If you eat tons of grass fed meat and fatty fish, take less. If you have serious lifestyle deficiencies or are fighting chronic inflammation, take more.
Post your questions I’d be happy to answer them.
January 7th, 2010 on 8:48 am
Deadlift
1-1-1-1-1-1-1
195-215-215-225-225-235-235 PR
235 is a personal record, up from 10/30 CFT DL of 230.
AMRAP in 10 minutes of:
15 KB Swings (1.5/1 pood)
30 Box Jumps
4 Rounds, Rx’d
January 7th, 2010 on 8:57 am
DLx1: 225, 245, 255, 285(f), 255, 255
3 3/4 rounds rx’d
January 7th, 2010 on 9:08 am
Ok, Gabe’s going away party/get together is tomorrow night. We are going to Harry’s for dinner at 730. This should be enough time to go to the WoD, shower and head back out.
Please email me at jasonliebler @ gmail.com if you plan on coming so that I can have an idea of how many people. If you cant make dinner, then maybe some delicious non-paleo drinks afterwards in one of the many classy venues. Well lets be honest, we class up whatever place we go to. Hope to see as many of you there as possible. It’s very last minute, but the word came down a couple days ago that he was leaving Quantico for his next duty station.
Jon M,
There is a special place in hell for you after making me stretch immediately after rowing that 2k. Most painful experience I have endured in a long long time. If you gave me an hour, my flexibility would have been respectable again.
January 7th, 2010 on 9:14 am
Outstanding PR Cindy!
January 7th, 2010 on 9:27 am
Wendy,
That is actually a pretty good pill with almost 700mg of the good stuff. What that means is that if you weigh 125lbs you need to take about 18 pills a day.
Personally, I don’t mind taking a lot of pills (and remember that I weigh a lot more than you do). But that is a good baseline. We eat pretty well so you could probably get away with less. Sears recommends a minimum of 5g. So somewhere between 12.5 and 5g is the place to be.
January 7th, 2010 on 9:31 am
DL:
195,225,235,240(PR)
AMRAP: 4.5 rounds Rxd
January 7th, 2010 on 9:33 am
DL: 275-305-315-335-345(PR)-355(PR)
Metcon: 5 Rounds and 10 KB Swings RX’d
Beat my previous DL PR by 20lbs. Great programming this month Aaron.
January 7th, 2010 on 9:35 am
Laura P -
Happy B-Day!
January 7th, 2010 on 10:01 am
Aaron,
you need a new gravatar picture of you in a hat with beard so people can look at it and wonder “why in the hell is that new guy giving unsolicited advice to our gym”
January 7th, 2010 on 10:01 am
DL – 205,225,235,245,245,255,245
Metcon – 4 rounds and 13 KB swings Rx’d
January 7th, 2010 on 10:11 am
Hi Guys,
Relatively new CF’er here that finished foundations about 3 weeks ago. Looking for some advice/comments. Since starting CF my shoulders have gotten real loose. So loose that I feel like when I stretch them I can pop them in and out if I tried hard enough. Is this something normal that I’ve never experienced with my previous Globogym workouts being incline,decline and regular bench press in a workout with no stretching or is there something possibly wrong. Experiencing no pain right now but there is a little clicking on my left shoulder. Advice? Thanks!
January 7th, 2010 on 10:11 am
Yikes! 20 pills!!!
This now makes me wonder if I have been under-consuming the Carlson’s as well. Been doing 5 tablespoons. From the specs (Omega 3 – 1600mg per teaspoon, can confirm tomorrow when I get my hands on the bottle in my fridge) – it sounds like enough.
So what are we targeting? 5g + of Omega 3s or 5g + of fish oil? From Jon’s explanation – it sounds like the Omega 3s.
If that is the case, it makes a big difference in regards to how much product (pills or liquid) we are consuming.
BTW Aaron – good guess on the weight.
January 7th, 2010 on 10:15 am
A couple of notes guys.
First, you should be keeping some form of journal or recording your WOD numbers. We are going to have a lot of days where we ask you to do a % of your previous best. It helps if you know what your previous best was.
Second, for people who are relatively new to some of the heavy lifts, you may make HUGE gains in short periods of time. It will be hard for you to know ahead of time what 90% of your 1RM is even if you remember what your last 1RM was. For you folks I advise advancing quickly up the weight. So here is the scenario:
Your previous 1RM was 150lbs that you did 4 months ago. This is only the second time you are doing 1 rep max. You will likely have a much higher 1RM now. Your progression should be
135
150
160
175 (PR)
185 (f)
160
160
Find your 1RM, then drop down to 90% of your new one for the remaining sets.
For advanced folks who do not progress as quickly it looks different. You do not have to get a PR today. Your progression may look like this. If your previous 1RM was 365
335
345
345
345
345
355
355
If you feel really strong and 90% of your previous 1RM is pretty easy, then you go up 10lbs and that is pretty easy, you think about hitting a new PR. Once you hit it, back off to about 90% for the rest of the reps.
335
345
365
375 (PR)
345
345
345
These are suggestions not hard and fast. But the basic rule is that you have had a really good workout that will produce new PR’s if you are lifting multiple sets at 90%+ of your 1RM. If you feel like you have a new PR, go for it and then back off. If not, you’ll get one next time after doing quality sets in that 90%+ range.
January 7th, 2010 on 10:23 am
Wendy – that is how many pills I take a day, not a huge deal. I split it up and take 6-7 with breakfast, lunch and dinner. After awhile it just becomes a habit and I don’t even think twice about it anymore. I buy Kirklands from Costco at 400 pills per jar so it lasts awhile.
January 7th, 2010 on 10:26 am
Matt,
As someone with shoulder problems, I have never heard someone describe an issue quite like your before as a result of CF. I suppose it could be a few things.
1. You are moving through a full range of motion for the first time and your shoulders have loosened up in a good way. However, because you haven’t previously put them through this range of motion, they are weak at the extremes. More muscle and strength when you fully overhead or hanging from a bar is needed.
2. Your shoulders are overworked and the muscles are not doing a very good job controlling your joint.
3. There is some kind of injury that I am totally unqualified to assess. No pain is a good a thing. Handstand holds, strict pull-ups, plank holds are probably all good shoulder stability exercises.
January 7th, 2010 on 10:26 am
Final notice: If you signed up for the AEP WOD this Saturday and you need a ride to Fairfax, or have room for others to ride with you, send me an email – chad at potomaccrossfit.com
January 7th, 2010 on 10:28 am
Yes Wendy, it’s a lot. And it is of DHA/EPA. That is what you want the 5-12g of (probably closer to 12).
January 7th, 2010 on 10:47 am
Aaron,
Appreciate your comments. You’re right that my shoulders have never been through this full range of motion so it could be a good thing. Hopefully once I develop the muscle strength at the extremes this feeling will go away.
January 7th, 2010 on 10:52 am
Aaron, I am concerned you may be taking too much fish oil which can get costly. As you get more 90′s small by the day you should probably go ahead and start taking the amount of pills closer to a 150 pounder…and not so much the amount that would be required by an adult male that might be pushing 70′s big.
As much as I am a supporter of the beard- beard weight doesnt count towards body weight, so go ahead and take 5 lbs off your bodyweight when calculating how many pills to take.
January 7th, 2010 on 10:59 am
For the record, I am still 200lbs. I will admit that I weighed myself last night and had dropped from 206, but that was due to a sickness that prevented me from eating for 24 hours amongst other symptoms that contributed to weight loss. No worries, I am back on the horse and refuse to drop below the 70′s Big minimum of 200lbs. 20 extra grams of fat from fish oil can’t hurt my cause.
January 7th, 2010 on 11:14 am
Any other fish oil options besides the pills? I think I read at one point (when I wasn’t paying much attention) about a liquid??
January 7th, 2010 on 11:19 am
thats cool aaron- as long as you are comfortable pushing the minimums…nothing like striving for excellence. reminds me of college…being in the top 99.5% of the class
January 7th, 2010 on 11:30 am
Yesterdays WOD.
Should Press: 120 x 5.
I’ve been giving the 80% rule some thought (a 5 set should be comparable to 80% of your 1 rep max), and I’m not sure that it applies as strictly to the press . . . I think the curve is shaped differently. By that calculation my max press would be 150# . . . I think it is highter than that. Anyone have a similar observation?
3 X 15 75# power snatches, 20 pushups . . . ~8 minutes (I think?). Not a particularly great effort. Didn’t want to hit the back with a 2000m row – too much concentrated stress.
January 7th, 2010 on 11:48 am
Dan,
So you 120 was the most you could do? That is a bit off. These are guidelines and do change for some folks. It also assumes that you have done some recent training in that rep range.
For me personally, my 1RM is 165. I can 3 sets of 5 at 135 (barely) which is 3lbs heavier than 80%.
But again, personal differences and training style will come into play. Women can sometimes do over 90% of there 1RM for significant numbers of reps while power lifters are often stuck well below 80% of their 1RM for reps.
My guess is that if you consistently do singles, triples, and 5′s they will even out a little.
January 7th, 2010 on 11:49 am
Dan- for me it is easier to get 5 reps @ 80% than a high 1RM. My shoulder strength sucks so I have been doing 3×5 press twice a week. I recently got 150 which would put me at 1RM of 187.5 and failed at 155 the other day (1RM = 193 at that weight). Both of these 1RM seem very heavy on paper, but admittedly I have not tried them. My 1RM from the last CFT we did was 160, so I have seen significant gains since pressing regularly.
Press is also a very strange beast for me- some days I wont even come close, failing on third rep of first set and the next press day I will feel very tired and shoulders will not be fresh and I will get the previously failed weight with ease for all sets.
I guess that isnt a similar observation but its an observation
January 7th, 2010 on 11:56 am
Erin:
I take 2 tbsp of Carlson’s Fish Oil every day. 1 tbsp at breakfast and 1 at dinner. You get used to the taste and texture. I chase it with water. This amount is a little more than “prescribed” based on my weight, but it’s an easy measurement.
January 7th, 2010 on 11:57 am
Aaron,
200lbs should not be the league minimum for 70′s big. I am 195 lbs and don’t consider myself nearing 70′s big. Nice try though. You might want to go back on that milk diet in order to achieve your goal. I agree with Mike and that the beard does not count towards your bodyweight.
January 7th, 2010 on 12:06 pm
Hooray for this WOD and the programming lately. Boo that today is my off day.
January 7th, 2010 on 12:14 pm
DL: 175 – stayed at 90% of my one rep max throughout to work on form and eventually dropped to 165 to keep my knees from coming in. Thanks Curtis!
Metcon: 4 rounds Rx’d
January 7th, 2010 on 12:25 pm
My recommendation on this workout today is to pick a box height that you can “jump” to each time. Whether that is one 15lb bumper plate or a 28″ box, you want to jump every time. Stepping up and stepping down, while and acceptable substitution, reduces a lot of the benefit in a workout like this.
January 7th, 2010 on 12:33 pm
I agree with Jon 100%. A low box jump is a very different exercise than a higher step up. One involves power, one does not. Power is good.
January 7th, 2010 on 12:35 pm
Still learning/working on consistency in form, so took the slow approach to max today.
115-125-135-145-155-165-175
175 is my 1RM from 21 Dec 09
Metcon: 4 rnds + 15 KB swings + 6 boxjumps
Very tired for the metcon today. Had to scale-down to step-ups on rnd 2 and 4 just to catch my breath. But, on a scale-up note, since the KB swings were only at eye level, moved from 30# in rnd 1 to 35# for remaining rnds.
Fantastic PR Cindy! Those kind of numbers boggle my mind.
Great work Wendy – nice PR for you too! I know you worked hard for it.
January 7th, 2010 on 1:11 pm
Its very possible I’m just off of what I once was because of focusing in other areas (like not being in pain) . . . its also very possible that because of better form (not leaning back as far bringing in as much chest) I’ve “moved backwards” – but not really. I was just wondering if other people had similar observations – apparently not
January 7th, 2010 on 1:21 pm
Coaches,
Following up on Jon and Aaron’s recommendation for box jump height, what about scaling down the height if you want to have a progression to jump them faster?
For example, I can jump continuously using x number of plates, but the full box height requires me to set up each time before I jump. If I want to try and work on speed, is this an effective approach to scale or?
January 7th, 2010 on 1:26 pm
Matt, I had tweaked my shoulder when I first started, something that helps me (esp after workouts that have weight overhead) is doing “skin the cats” afterwords or even between sets if time allows. I am not how it works, I just know my shoulders feel better getting that stretch. http://www.mytrainer.com/action/viewvideo/255/Skin_the_Cat_Gymnastics/
January 7th, 2010 on 1:36 pm
Update for Paleo Challenge Athletes:
1) There are currently 40 people registered for the 2010 World Series of Paleo, making the minimum cash prize for the top Man and Woman, $400.
2) Just found out that Matt Bender, owner of Be Fit Test, LLC, has agreed to come out on Sunday to do a BodPod Test at Potomac Crossfit if there is enough interest.
The BodPod will give a very precise and accurate Lean Body Mass and Body Fat % measurement.
Matt is then willing to come out on the Paleo Challenge End Date, 13 February, and test again.
Cost for two tests at PCF is $75. The test takes about 10 minutes, and we’d schedule people in 10 minute blocks on Sunday afternoon.
Before we put a registration link up, we want to make sure there is enough interest as Matt requires a minimum number of 10 people to cover travel to a location.
So if you are interested in this option on Sunday, 10 January and again on 13 February, for $75, please post to comments.
If we get enough interest, we’ll put a registration link on PotomacCrossfit.com and allow people to sign up at a scheduled time.
January 7th, 2010 on 1:45 pm
Brian,
I would LOVE to officially see how fat my fat ass is! Please count me in!
January 7th, 2010 on 1:46 pm
I did all sets at 90% 1RM at 170
Metcon: 5.5 rounds rx’d
January 7th, 2010 on 1:57 pm
Brian – I’m in.
January 7th, 2010 on 2:01 pm
Brian–
I’m volunteering on behalf of Aaron. He’s in.
January 7th, 2010 on 2:05 pm
Two addendums:
1) The second test will be 14 February vice 13 February.
2) You don’t have to be a Paleo Challenge Participant to do the BodPod.
January 7th, 2010 on 2:06 pm
Good question Kassi!
January 7th, 2010 on 2:08 pm
Brian,
I volunteer on behalf of Jon. He’s in.
January 7th, 2010 on 2:08 pm
It would be interesting to see the progress in people that are not doing the Paleo Challenge, but on the same programming…
January 7th, 2010 on 2:09 pm
And you can email me if you don’t want to put it publicly that you want to know your BF. brian@potomaccrossfit.com
January 7th, 2010 on 2:09 pm
DL-235 way below my PR 275
3.5 rx’d (5 short of 4)
January 7th, 2010 on 2:16 pm
Kassi,
I think there are some great opportunities to scale box jumps and work on speed. I am not sure this is one of them. There are so many of them and you will so tired that you won’t be able to string a ton a together regardless of height. If we are doing intervals or you want to practice quick box jump sprints before wods as part of a warm-up. But given that this will be a slower and steadier kind of metcon, I would probably stick with practicing this height and paying particular attention to improving your turnover. You can get through a lot of box jumps even stepping off if you really focus on efficiency.
January 7th, 2010 on 2:19 pm
Fish Oil – The wife and I both take shots of the Carlsons liquid oil every day. We both prefer the orange flavor over the lemon and like it chilled in the frig. I usually take all of it at night. Would it be better to split it up and take half as much twice a day?
Shoulder Press – Based on the WOD last night, I should have a 1 rep max of 180. I actually did that a couple of weeks ago and only got 170.
I’m also in for the BodPod.
January 7th, 2010 on 2:21 pm
Brian,
I would like to state publicly that I want to know how voluptuous (read fat), my muscularly stocky (read fat), Italian (read greasy), ruggedly good looking (read hairy ape), body is!
Sincerely….
January 7th, 2010 on 2:22 pm
Brian – I’m interested in the Bod Pod thing.
January 7th, 2010 on 2:26 pm
Aaron- good points and thank you.
DF Pete, stop. You’re making me throw up a little in my mouth.
January 7th, 2010 on 2:27 pm
I am in interested in the Bod Pod Testing
January 7th, 2010 on 2:30 pm
Aaaron, please no more 2k rows..Thanks Joe, Chad and Ken for making me finish.
And definitely in awe of all the people who went sub 7 minutes. I have never wanted to puke so much in my life.
January 7th, 2010 on 2:30 pm
Looking good kassi!
January 7th, 2010 on 2:32 pm
ill see how fat i am. i wanted to do this once before and researched a place to do it but got lazy and never went.
January 7th, 2010 on 2:34 pm
Brian, I’m in.
January 7th, 2010 on 2:34 pm
I’m in for the bod pod testing.
January 7th, 2010 on 2:38 pm
If you have ever asked me how many calories a workout burned or what an ideal bodyweight for you is, you are not allowed to bod pod because you are clearly worried about random meaningless statistics and not more rational measures such as fat to muscle ratio or performance.
That is all.
January 7th, 2010 on 2:42 pm
Wendy- are you taking 5 tablespoons of fish oil or 5 teaspoons? I take 3 tablespoons and it’s more than my recommended dose…
January 7th, 2010 on 2:44 pm
Aaron,
Forgot to mention that according to my FitDay estimate, I consumed 803 calories yesterday and burned 1,201 on the row yesterday.
Since 1 pound of fat=3,000 calories, and I burn approximately 2,700 with my daily tasks, I think it’s safe to say that I burned off a pound of fat yesterday. Woop!!
January 7th, 2010 on 2:46 pm
Brian PCF,
I don’t want to put it out publicly that I want to know my BF. I just emailed you.
Jay,
Way to waste $75.
January 7th, 2010 on 2:48 pm
You are banned from bod pod for believing that it is even possible to burn 1200 calories in a 9 minute row much less for caring. The number you were looking at was calories burned per hour if you maintained that speed for the whole hour … so according to the machine (which is both wrong and irrelevent to important things like body composition and performance) you burned 180 calories.
See how cardio is the path to weight loss success??????
January 7th, 2010 on 2:49 pm
Jay needs it so we have data to back up our yelling at him to gain weight.
January 7th, 2010 on 2:50 pm
Brian. Bodpod. In.
January 7th, 2010 on 2:50 pm
I’m in for Sunday… Thanks!
January 7th, 2010 on 2:51 pm
Found this on Facebook (one of my friends is a fan):
Vegan Proteins: The Best Sources of Cruelty-Free Protein
don’t know why…but I laughed pretty hard.
And yes…my job sucks this week…so I’m filling time.
January 7th, 2010 on 2:51 pm
what is your key to weight loss success aaron? Youre really shedding the pounds lately!
January 7th, 2010 on 2:53 pm
Brian I am in too but wonder if there is an option for just the initial test as I think I will be just getting back from a trip on the 14th.
January 7th, 2010 on 2:53 pm
Don’t hate. I know that you’re trying to mull down my calorie burning abilities so the other athletes won’t be jealous, it’s ok.
January 7th, 2010 on 3:02 pm
Brian W. – yes, he can just do a single test, it’s $45. You could go to his facility in Edgewater or you could go to GWU, they have one.
January 7th, 2010 on 3:02 pm
I mean when you want a 2nd test you could go to Edgewater or GWU.
January 7th, 2010 on 3:04 pm
Brian- Members of Siddarth’s April Foundations class (you know who you are Kassi, Alexa,..sign up) are encouraging one another to do the 30 day challenge. I signed up, but I think that device probably isn’t something I am personally going to commit to doing on saturday. I think I would personally benefit from having some real life food logs of what a typical paleo week looks like and a sort of eat this not that explanation. Since everyone faces challenges I think it would be helpful to have some ideas for what realistically you should do rather than measuring me up in that device!
January 7th, 2010 on 3:11 pm
Kat,
I did a paleo clean 30 day food blog, I can send you the link to it if your interested. I can also forward you the information Brian and Chad and others provided. rskigen at gmail dot com
January 7th, 2010 on 3:14 pm
Kat- I’m shooting you an email now
January 7th, 2010 on 3:20 pm
Awkwardfamilyphotos.com
Best….website…..ever!
January 7th, 2010 on 3:21 pm
Kassi,
I agree with aaron. There is no way you burned 1200 calories in 9 minutes of rowing. You could do that if you rowed a sub 3 min 5k maybe, maybe. I’d say 200 calories would be a lot
. trying to get under aaron’s skin now are we?
January 7th, 2010 on 3:22 pm
Definitely interested in the BodPod for WSOP!
January 7th, 2010 on 3:30 pm
The Condition- I’m just a rowing ninja. Watchout, ninjas are everywhere.
January 7th, 2010 on 3:36 pm
I’m in for the bodpod too-
January 7th, 2010 on 3:43 pm
Thanks for the info rick and kassi. I feel like I have a lot of resources now to begin!
January 7th, 2010 on 3:43 pm
Kdawg – Ignore them all. I remember once on my elliptical I burned 600 calories in 30 minutes. It was a great workout, but nowhere near your rowing burning capabilities.
January 7th, 2010 on 3:45 pm
Hey, for a guy who doesn’t read the board as much as he’d like, can someone provide me links to why people are taking so much fish oil?
I’m one of those people that is working on his diet, but am a long, long way from paleo (recovering vegetarian).
January 7th, 2010 on 3:54 pm
Why are my posts not showing up? Have I been banninated or something?
January 7th, 2010 on 3:55 pm
Weird.
Kassi – Imagine how many calories you would have burned if I left the rower turned up to 7 before you started?
January 7th, 2010 on 3:57 pm
GWU has a BodPod? I have been working there since 1996 and never heard of this. I wonder if it is open to anyone but athletes.
-L
January 7th, 2010 on 4:05 pm
Brian – I’m interested in the BodPod.
January 7th, 2010 on 4:12 pm
Wiz,
Based on my calculations and the wind produced by other rower’s it would have been approximately 4,540 calories.
January 7th, 2010 on 4:19 pm
Whoa, whoa, whoa Aaron, no one is gaining an weight around here. That’s crazy talk.
I’m already quieting stressing over being up four pounds from Thanksgiving that I can’t seem to lose and my scale says my bf is up 2-3% over the same period.
January 7th, 2010 on 4:29 pm
I’m up for bodpodding as much as jersey boys love blowing their hair out. Count me in!!!
January 7th, 2010 on 4:44 pm
Lindsey….Bod Pod at GW? That’s news to me too. Surely someone at GW owes us BOTH favors
Kassi – I need to re-check, but I think I measured out 5 tablespoons into the shotglass I take the fish oil in. I’ve been eyeballing it ever since. No ill effect after a month.
I type this as I snack on my 20 prescribed omega 3 pills. Ugh.
BTW – count me in. I’ve been using one of those Omron scales /fat monitors and I would like to think that it is inaccurate. With my luck, I will learn that my body fat percentage is actually HIGHER than on my home monitor.
January 7th, 2010 on 5:38 pm
Brian- Ross and I are both in the the bodpod thing. I can think of no bigger torture than a valentines day couples body fat reading. And if it goes the wrong way I hope this guy is smart enough to lie!
PS-You all better look out b/c we just came back from vacation where, for 10 days, we dedicated ourselves through burgers and rum punches to producing horrendous “before” picts!
January 7th, 2010 on 5:53 pm
Jay,
Gain some weight. Spider Monkey is here to let you know it’s okay to be in the double-digit fat percentage.
Love,
Fatter, heavier, spider monkey.
January 7th, 2010 on 5:55 pm
I’m in for the pod too!
January 7th, 2010 on 6:04 pm
Brian – I’m in for the bodyfat measurement. FYI – you can also have this done at Arlington Hospital (aka Virginia Hospital Center), in the Health Promotion department. I don’t know if they use the bodpod doo-dad or something else. FWIW, they will also measure your resting metabolism.
Fish oil – I use the Nordic Naturals lemon, not cheap, but NO fish taste. In the morning I take it cold from a spoon. At night I usually use it to make salad dressing and it works great for that.
WOD –
145-155(PR)-165(PR)-175(PR)-195(PR)-200(PR)-205(PR)
Oh the PR joys of being a newbie! Many thanks to Nicole and the kind sir lifting behind me, who pointed out that if I could chuckle at the top of a deadlift, I should jolly well put 20# more on the bar because I CLEARLY was not working to capacity. Excellent advice!
Metcon: 2 box jumps short of 4 rounds, with 25 KB.
January 7th, 2010 on 6:21 pm
270 / 4 rounds
I like when i can do it as rxd.
January 7th, 2010 on 6:22 pm
Vaughan…
Good on you for using Nordic Naturals…just an FYI, they are one of only a few companies who control the entire process of production for their product so NO 3rd party outsourcing.
January 7th, 2010 on 6:31 pm
Lindsey, there is a bodpod at GWU. They charge $40 first time and $20 after that.
January 7th, 2010 on 6:32 pm
DL: 235 lbs
Metcon: 3 rounds and 15 box jumps
January 7th, 2010 on 6:43 pm
Hello All “BodPodders”!
I have posted the available time slots on MBO for you to register – they are running every 15 minutes from 11:00-2:00 on Sunday. Link is here, http://clients.mindbodyonline.com/ws.asp?studioid=4756&stype=-8&sTG=23&sTrn=100000000&sDate=1/7/2010
If your schedule isn’t going to allow you to be there for the second scan (on or around Feb. 14th) please email me and I will see where we can fit you in. drea@potomaccrossfit.com
January 7th, 2010 on 7:24 pm
365(3)-385(3)-405-415-425(PR)
4 rounds + 30 BJs and 10 swings using 2 Pood KB.
Much better result today than the debacle that was yesterday.
Congrats to Condition and Rick P on PRs and breaking 400. Great work.
January 7th, 2010 on 7:28 pm
Deadlift – 405 (PR)
AMRAP – 4 rounds + 15 KB swings & 6 box jumps rx’d
Awesome programming, Aaron.
January 7th, 2010 on 7:36 pm
405 PR by 40# today!!! finally broke the 400 club. Next up is the 300# for back squat. Great Programming Aaron.
Metcon: 5 RD’s + 15 KB swing and 5 BJs
legs were smoked from the row yesterday
January 7th, 2010 on 7:37 pm
135-155-165-175(F)-170-155-155
170 is a PR, up from 155 on 10/30. sweet.
3 rounds + 15 swings and 20 BJs, 30 lbs
January 7th, 2010 on 7:46 pm
185-225-235-245-255-265-270 (PR by 20#)!!
Metcon: 5 Rounds + 15 KB Swings and 5 Box Jumps Rx’d
Awesome work Em – great workin with ya!
January 7th, 2010 on 7:48 pm
DL: 405-405-425-425-445-445
Tied my PR todeay at 445. Felt like I had more but wanted to stay at a heavy weight I knew I could get. Next time I’m definitely going to break my PR!
3 Rounds + 15 Swings + 10 BJs with 2 Pood KB. My box jumps are slow to begin with…after heavy swings I was a snail! Good WOD though!
January 7th, 2010 on 8:00 pm
Im in for the bodpod
January 7th, 2010 on 8:39 pm
Done at Crossfit Buckingham Commons (my garage). W/U: joint rotations, 3 rounds of 10 pullups, ring dips, OHS, pushups, situps. Deadlift: 225, 245, 255, 265, 245, 245, 245 (horrible numbers, but solid form, it’s something to build on, I am very careful with my back). 4.5 rounds + 10 BJs, 24 inch box, 55lb DB for KB swings.
January 7th, 2010 on 8:43 pm
And Spider Monkey is back. I’ve been watching the WODs from afar and have been jealous… looked like great programming these past few weeks. Loved today.
DLs: 275-295-295-300-275 (and ran out of time, but the 300 felt good; not bad considering I just got my PR 315# last Saturday).
Metcon: 4 rounds + 15 KB swings + 10 BJs
All KB swings unbroken. Lesson learned: do not do box jumps in running shoes – they threw me off balance each jump.
January 7th, 2010 on 8:53 pm
DL – 385-405-415-425(pr)-445(f) ran out of time. PR’ed by 30 lbs from the Hopper Challenge in Nov. very happy with this
metcon 3 rounds plus 12 kb (2 pood) was able to do all of the kb’s unbroken. I am still slow on the box jumps but focused on trying to cycle as fast as I could for reps of 5-10
I am feeling just a bit sore, but it is in the middle of my back, not the lower back which is a new soreness for me.
January 7th, 2010 on 9:05 pm
4 rounds and 14 box jumps. Did left-handed KB swings @ 35 lbs.
January 7th, 2010 on 9:09 pm
225-315-345-365-385-405-405
4 rounds 12 Box jumps
January 7th, 2010 on 9:18 pm
DL – 275-295-305-320 (pr)-325 (PR) -275
previous pr was 315
Metcon
4 rounds plus 15 KB + 20 BJs
January 7th, 2010 on 9:20 pm
No day is fun doing crossfit by yourself, but today was extra hard to get motivated. Slacked off a little on the DL sets and only did 5.
DL: 225-275-305-305-305(F)
Grip became a factor holding onto the bar at 305 and dropped it at the top – used a men’s bar since that’s what’s likely to be used in competition.
Metcon: 4 rounds + 15 KB swings and 15 BJs
Box Jump: 23″ and KB swings to full overhead
January 7th, 2010 on 9:22 pm
315-345-375(PR)-405(PR)-345-345
First time breaking 400. Still have a long way to go, but it’s a start.
15 kb swings (1.5 pood)
10 ring dips
7 rounds
January 7th, 2010 on 9:25 pm
Deadlift:
235-255-275-295(PR)-255-255-255
My previous 1RM was 245, so I was very pleased with the 50# increase. Thanks to Siddarth for the advice–nothing like lifting with a coach.
3.5 rounds on the metcon, RX’d. (did 29 box jumps on the fourth round).
January 7th, 2010 on 9:27 pm
DL: 155-165-155(next 5)
1 RM was 165 but 155 didn’t feel too hard so it must be higher but didn’t figure it out on this one.
Metcon: 3 rounds + 15 KB swings + 20 box jumps RX’d
January 7th, 2010 on 9:33 pm
I heard that this is what DF Pete did after his deadlift today.
http://www.viddler.com/explore/failblog/videos/392/
January 7th, 2010 on 9:37 pm
225-245-255-265-275(pr)-295(failed halfway)-285(failed halfway)
My stupid self didn’t put the right weight on the bar and jumped 20# instead of 10# and failed. BUT, I did get it halfway which counts for something, doesn’t it?
metcon: 4 rx’d
January 7th, 2010 on 9:45 pm
DL: 425 (PR) and Metcon: 5.5 rounds RX’d.
January 7th, 2010 on 10:01 pm
DL: 295-305-325(PR)-335(F)-DNF for time
Metcon: 5.5 rnds + 10 bj’s RX’d
PR’ed by 10#. This was totally huge for me b/c all my hard work and patience after my back injury last summer paid off. Most of the challenge was mental. I got 335 past my knees but didn’t feel right and backed off. I consider that an accomplishment since I’ve never been able to get that much off the ground.
January 7th, 2010 on 10:11 pm
Ryan,
Clearly that footage is of The Condition….he was stoked after he broke the 200 lb barrier!
January 7th, 2010 on 10:59 pm
The Conclusion,
I’ll take that, since I just joined the man’s club. Now, if that video had a midget, it would probably be you since your ROM for DL is about 6 inches. Not really fair
January 7th, 2010 on 11:12 pm
I can’t make the paleo meeting this weekend but am definitely up to the challenge. Any past successes that can be shared (meal plans, tips, etc) would be appreciated! New all-around (Tes’s foundations class in November) so help in all areas is awesome
January 7th, 2010 on 11:44 pm
DL: worked up to 275 (1RM =295)
Metcon: 4 rds
January 7th, 2010 on 11:58 pm
170#
10 box jumps short of 4 rounds
January 8th, 2010 on 5:07 am
[...] – 10 Fish Oil – 10 Active discussion on fish oil – in yesterday’s PCF WOD comments Stress – 10 Really positive, productive day at work and at gym Carbs – 10 Dairy – [...]
January 8th, 2010 on 8:18 am
Condition,
Well said sir. My bench press is even better. I don’t think I need to bend my elbows to lower the bar to my chest.
Conclusion
January 8th, 2010 on 8:40 am
DL: 405-425-445-425-425
Box Jump/KB Swing: 4 rounds, 24 box jumps. I started on box jumps and used a 2 pood KB. Unbroken on the KB and got KILLED on the the box jumps. Not sure why. I used to be good at those. I watched Bryce next me breeze through box jumps and felt inadequate.
January 8th, 2010 on 8:53 am
195-205-215-220(F)-195
5 rounds
January 8th, 2010 on 1:17 pm
Deadlift
275-295-305-320-275-x-x (ran out of time; had a group of three and this didn’t work well).
AMRAP of 15 KB Swings and 30 box jumps:
4 rounds + 10 KB Swings Rxd
January 8th, 2010 on 1:18 pm
Oh and 320 was my PR – I felt strong on that one. Definitely will move up faster and beat that number next time.
January 8th, 2010 on 1:57 pm
DL: 200#
Metcon: 4 rounds RXd
January 8th, 2010 on 4:58 pm
405 DL (PR)
5 rounds on metcon
January 27th, 2010 on 8:01 pm
[...] Dips Sit-ups Post loads and times to comments. Deadlift should be at 70-80% of your 1RM established 100107. For the ring dips choose a body weight pressing movement that will allow you to complete the WOD. [...]
January 8th, 2011 on 3:07 am
god you guys like this hoe cus she looks good.