Thursday 100114
Potomac Crossfit T-Shirts, Swag, and Recovery Kits
Robb Wolf’s Paleolithic Solution
Your Shoulders Suck, Part 1
Snatch
1-1-1-1-1-1-1
21-15-9 for time:
Hang Squat Cleans, 135/95 lbs
Explosive push-ups
Post loads and times to comments.
Explosive push-ups should be a full range of motion push-up that propel your hands off the ground at the top.
52 comments for this entry:
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Photos
January 13th, 2010 on 11:07 pm
What is a good scale for the explosive push-ups? Regular? Explosive push-ups from the knees?
January 14th, 2010 on 6:57 am
Today I felt exhausted from the start. I got winded in the red line runs. Couldn’t lift my previous lbs for any of this workout. And my form was for crap. I am officially blaming it on WSOP. I still “believe”, but I am blaming it all the same. Just need to get past the Paleo hump. Next week will be better.
Snatch
35-45-45-45-45-45-45
21 @ 55# and Knee Push Ups
15 @ 45# and KPUs
9 @ 45# and KPUs
8:46
January 14th, 2010 on 7:36 am
Happy Birthday Chad!!!!!
January 14th, 2010 on 7:50 am
Happy Birthday Chad!!!
January 14th, 2010 on 8:16 am
Happy Birthday Chad!
January 14th, 2010 on 8:39 am
Glad today is my rest day.
If anyone happened to pick up a navy blue lightweight North Face fleece after the 6pm WOD please let me know.
Thanks
January 14th, 2010 on 8:42 am
Before this party gets too out of control, Chad’s birthday is actually tomorrow.
Christy, that’s normal and expected; don’t worry. As you said, it will get better!
January 14th, 2010 on 9:00 am
DOH!!! Allison,
I misread facebook! Chad should still milk this for two days!
January 14th, 2010 on 9:08 am
Mainsite wod looks brutal today…
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
January 14th, 2010 on 9:15 am
Christy,
Def sounds like the Paleo hump to me. Stick with it, it took me 2.5-3 weeks the first time for my body to adjust. Once it does happen, the difference is night and day. I am guessing that you will be crushing old PRs soon, and you energy will be soaring.
January 14th, 2010 on 9:18 am
That is what you call the “Paleo Hump”?? Boy did I get it wrong…
January 14th, 2010 on 9:19 am
Norvegian diet…
Ole was turning 88 and was overweight,so his doctor put him on a diet.
Doc: ‘I want you to eat regularly for 2 days, then skip a day, and repeat this procedure for 2 weeks. The next time I see you, you should have lost at least 5 pounds.
When Ole returned, he shocked the doctor by having lost nearly 60 lbs!
Why, that’s amazing!’ the doctor said, ‘Did you follow my instructions?’
Ole nodded..’I'll tell you though, by God, I thought I wuz gonna drop dead on dat 3rd day.
‘From the hunger, you mean?’ asked the doctor.
Ole: ‘Hell no, it wuz from all dat damn skippin’
January 14th, 2010 on 9:29 am
Vaugh,
Paleo Hump is commonly confused with both the Mesolithic Bump, and the Jurassic Grind simple mistake.
http://www.youtube.com/watch?v=bIcQCh42_Fw&feature=fvsr#t=1m50s
January 14th, 2010 on 9:35 am
damn, can’t get youtube at work, will have to watch this evening…
January 14th, 2010 on 9:37 am
Brian,
I like the new board format for mobile devices, but my blackberry cannot open the link for comments. Is this a known problem?
Rest day today, with the added bonus of a 90 minute massage! Woo Hoo!
January 14th, 2010 on 9:45 am
Wiz, I have a blackberry as well and don’t have the button for submitting a comment. Would love to know when you get it figured out.
Also if you could send me an email vheyer77@gmail.com
January 14th, 2010 on 9:57 am
1. This workout is going to be tight on time, try to show up early today to warmup so you are ready to start snatching when class starts.
2. The second part of this workout looks pretty spicy. I’m not exactly sure what Aaron had in mind, but I’d guess the slowest you want to be doing this workout is around 12 minutes. Most should come in under 10. I’d pick a weight that you can do around 15 reps unbroken with in the first set.
3. I’ll repeat my favorite CF quote ever:
A wise man once said “sure you can fraction the reps and make it feel a little easier and still get a good time; or you can not be afraid and get uncomfortable”
January 14th, 2010 on 10:50 am
Next Athlete Exchange Program WOD will be 23 January, 11 am, at CF Alexandria.
Don’t email me to rsvp yet, we’re going to start letting each individual box handle rsvp/registration, so more to follow, but wanted to give everybody a heads up.
January 14th, 2010 on 10:51 am
Adam S.
Can you send me an email? jonatpotomaccrossfit.com
January 14th, 2010 on 11:02 am
Thanks for ruining my birthday, Pete.
January 14th, 2010 on 11:13 am
Looking for some WSOP suggestions for what to get at a bar when you go out that doesn’t include water. Pretty much don’t want to get the WHAT? No drink?! Are you preggers question? Thanks!
January 14th, 2010 on 11:20 am
Depends on how strict you are trying to be. If you still want to drink Try the NorCal Margarita. It’s a tasty adult beverage that the nutrition geek can enjoy, thanks to science!
2–3 shots of 100% agave tequila.
Juice and pulp from one lime.
Shake it all up with some ice.
Add soda water to taste.
Also, I’ve found that it can help to make a few of them at a time, to average out the different sizes of limes.
This drink is wonderful, for a few reasons:
-Tequila is delicous.
-Tequila is fermented agave juice, which makes it gluten- or and starch-free. Gluten, as nutrition geeks know, is a gut irritant and just generally bad stuff, and starches are way too dense with unnecessary carbs. Rum could likewise work well here.
-Lime juice blunts the insulin response of the alcohol, maintaining your precious and hard-earned insulin sensitivity.
-The lime juice also provides a net alkaline load when it gets to the blood stream, which is a good thing. Most other foods provide a net acid load, and it’s nice to balance that out.
-The carbon dioxide bubbles in the soda water help get the ethanol into your blood more quickly. This has the practical effect of allowing you to drink a bit less for the same effect.
But if you are going strict…water is your best bet.
January 14th, 2010 on 11:28 am
Kat – Guch usually gets the same “Are you preggers?” question and may be able to help with some responses…
January 14th, 2010 on 11:40 am
Snatch:
65-75-85-95(PR)-105(PR)-110(PR)-110(F)
Squat snatch is still a mental lift for me. I was shocked when I snatched 105 and didn’t drop it.
METCON: 6:50 RX
January 14th, 2010 on 11:42 am
Vaughn,
I am keeping a tab on you.
January 14th, 2010 on 11:57 am
Kat- order iced tea and claim that you’re not feeling quite right and don’t want to add alcohol to the mix.
January 14th, 2010 on 11:57 am
Guch, make sure you count yesterday…
January 14th, 2010 on 11:59 am
Chad,
Happy early birthday. I’m getting you whatever video you’d like from the selection found at the link in my name. I would personally recommend the Zsa Zsa Gabor routine and we can get select PCF members to wear unitards and stretch you… Rich and Guch are taking the lead on the selection process.
January 14th, 2010 on 12:11 pm
Last call for meat orders!
alison@humblegourmand.com
January 14th, 2010 on 12:15 pm
Chad,
Is there anything I can do to make it up to yoU? shave my legs? Learn how to DU? I’m so sorry!
January 14th, 2010 on 12:43 pm
I’m a little confused about something I read on Robb Wolf’s site. Here is the passage:
Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium. It is possible to screw up your fat profile with nuts though. Lots of nuts have an unacceptably high omega 6 / omega 3 ratio. Here are the best choices:
- Walnuts
- Macadamia nuts
- Pecans
He doesn’t make any mention of almonds, which I was under the impression was the best type of nut to be eating given it’s high monounsaturated fat content, whereas walnuts have a lot of polyunsaturated fat. Can one of the coaches explain?
January 14th, 2010 on 12:51 pm
A bunch of random things in no particular order:
1. Worked out at a “normal gym” in Miami earlier this week for the first time 12+ months. Comments received included, “What exactly are you doing?,” “I’ve never seen a girl pick up a 45 lb dumbbell and do something useful with it;” “Are you a gymnast or something?” (To which I responded, yes – I’m Shawn Johnson’s sister.)
2. Robb Wolf’s podcast is money. If you have any commute whatsoever, subscribe to the podcast and make it more tolerable.
3. New Paleo people – if you haven’t found your way into Coconut products yet, do it now. Coconut oil, coconut milk, shredded unsweetened coconut. You will love your food more, and Brian will love you more for eating more fat.
4. Chilled coconut milk + frozen (slightly thawed) berries + toasted shredded unsweetened coconut is almost as good as ice cream.
5. Everyday Paleo (http://everydaypaleo.com) is a great resource for recipes.
6. I tried to leave my boot in Florida but Dave yelled at me.
January 14th, 2010 on 12:59 pm
Kat,
I went no-alcohol during my 30-day clean, and the best thing for happy hour was iced tea, or perrier with lime. Ask for it in a cocktail glass, with a little straw, so that it feels just like drinking a cocktail. And, order it proudly, no excuses. Eff what everyone else thinks.
Of course, this only really helps until everyone around you starts to get drunk. It is just no fun to be sober around drunk people.
January 14th, 2010 on 1:30 pm
If you’re going full-clean and not drinking but want an alternative, then go with Paleo Peyote and PCP.
http://Paleonarcotics
These products were endorsed by Robb Wolf so that’s a good thing as well.
January 14th, 2010 on 1:37 pm
Snatch: 145
metcon: 8:20 (115#)
January 14th, 2010 on 2:12 pm
For those who eat paleo and/or are doing the WSOP challenge, beware the “paleo” baked good: http://www.paleonu.com/panu-weblog/2010/1/13/smoking-candy-cigarettes.html
I used to make various paleo treats all the time, but have tried to cut back as of late because I found it just made me want more sugar.
January 14th, 2010 on 2:19 pm
If you are going strict paleo you should not be going to bars. You should be drinking moonshine in the woods.
January 14th, 2010 on 3:58 pm
Katie,
Really great link.
January 14th, 2010 on 3:59 pm
Only did the metcon today and almost died after being out sick the last 5 days.
13:07 as Rx’d
January 14th, 2010 on 6:42 pm
Metcon:
9:31 (regular pushups and 65 lbs hangs)
January 14th, 2010 on 6:54 pm
Snatch
55-65-75-75-85(f)
Metcon: 10:59 @ 85#
Thanks Ryan and Jon ! I needed that push on the damn pushups…
January 14th, 2010 on 7:27 pm
Kept it light on the snatches due to my shoulder.
Metcon: 7:03 rx’d with clapping pushups
January 14th, 2010 on 8:06 pm
Snatch: 225
Metcon: 6:07 rx’d
January 14th, 2010 on 8:38 pm
Snatch 65-65-70-70-70-75-75
21-15-9 for time:
Metcon: 9:28 with 65# and less than explosive push-ups.
January 14th, 2010 on 8:45 pm
Snatch – 135#
Metcon – 9:51 at 115#
January 14th, 2010 on 8:45 pm
Snatch: worked up to 70# (PR)
Metcon: 10:24 with 65# and strict push-ups. Loved this WOD
January 14th, 2010 on 8:48 pm
65-95-115-125(PR)-135(F)-135(F)-135(F)
10:43 @ 105 lbs and regular push-ups
My previous snatch PR was 115. I got under 135 but caught it slightly crooked and couldn’t manage to stand up.
January 14th, 2010 on 9:12 pm
Snatch: Got up to 85# and then couldn’t overcome the form issues.
Metcon: 11:23 at 65#. It helped a lot when Aaron told me to bring my hands a lot closer together, but this still pretty much sucked overall. I really need some high elbow work.
January 14th, 2010 on 9:15 pm
Just wasnt feeling it today. Really, really tired for some reason and it showed.
115# on the snatch. I was all kinds of off, my first pull felt terrible and I just couldn’t find my groove. Lame.
Metcon: 9:25 as rx’d. Hang squat cleans felt fine. Explosive push ups were the death of me.
Definitely need a rest day tomorrow.
January 14th, 2010 on 9:22 pm
Worked on form during the snatch. I walked in late for the wod and felt all discombobulated tonight
65#/strict push-ups.
An ugly 9:43
I’ve felt exhausted all day and sore. I know it’s the “initial Paleo slump“ and to be expected. The great thing is I’m sleeping like a dead person.
January 15th, 2010 on 12:15 pm
Snatch, 145 PR, did full-depth snatches, not power snatches, trying to work the form
WOD: 9:36 RX, a fairly poor effort, I had probably done between 15-20 snatches, and the legs were toast, I lost count on the last set of power cleans, so I think I did 12 instead of 9. It pays to pay attention.
January 15th, 2010 on 12:36 pm
Snatch: 55-65-65-70(f)-65-65
Vastly improved since the Oly Lifting classes, but I’m still thinking too much, and I need to work on speed and aggression to get under the bar.
Metcon: 9:51 at 65# (all regular pushups).