Thursday 100128
Deadlift
3-3-3-3-3
15-12-9
Thruster, 135/95 lbs
Ring 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. If you cannot do ring dips scale to push-ups rather than band dips.
Compare to 091231.
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Photos
January 27th, 2010 on 9:17 pm
Yesterday’s Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/01/28/100127/
January 28th, 2010 on 6:51 am
110-120-120-125-125 (former 1RM was 140)
Metcon 10:52 w/ pushups instead of ring dips and 65# thruster on first round (killed me) and 55# for the last two rounds.
January 28th, 2010 on 8:23 am
Back Squat, 5×3: 225-245-265-285-305.
MetCon: 9:15, thrusters @ 105#. This workout really challenged me.
January 28th, 2010 on 8:48 am
DL: 265
MetCon: 9:19 @ 95#
January 28th, 2010 on 9:07 am
oops. “back squat” s/b “deadlift”
January 28th, 2010 on 9:18 am
DL: 365
MetCon: 9:53 at 115#
January 28th, 2010 on 9:27 am
I have one spot open in my next round of Olympic Lifting foundations. 4 of 5 slots are full, so next person that emails me at jonatpotomaccrossfitdotcom can grab it.
We meet Tues/Thurs at 7pm.
January 28th, 2010 on 9:29 am
DL: 255
MetCon: 9:43 at 95# switched to pushups in the middle of first round.
January 28th, 2010 on 9:48 am
Filled. Thanks guys. If you are interested let me know for next round.
January 28th, 2010 on 9:57 am
Crap…another month of sucking.
January 28th, 2010 on 10:07 am
DL: 225-245-255-265-270(PR for 3RM)-245
METCON: 11:43 RX
I was dead on the metcon before I started but at least finished it. Tired today.
January 28th, 2010 on 10:12 am
DL: 3-3-3-3-3
85-105-125-135-145
(1RM = 175)
Metcon: 9:03 scaled to 55# thrusters, knee push ups, but RX sit ups!
Still wobbly in the legs, and struggling to get back up to “normal” weight range (per WSOP). Still seeing stars after each skill round (DL today, PP yesterday), and had to sit down.
January 28th, 2010 on 10:18 am
Jen N. – That is awesome. Congrats on the DL PR!!!
January 28th, 2010 on 11:07 am
I remember one of the trainers asking us to post about any aches and pains we encounter. Anyway, my left heel has been sore for about a week, especially when I sit at my desk for a while and then get up to walk around. It’s worst when I am stepping forward with my right foot. It doesn’t seem to have a correlation with any particular exercises.
January 28th, 2010 on 11:31 am
I noticed last night a lot of people in the evening classes were eyeing Scott Q with envy. I quickly discovered that this was because of the “silky” and “swishy” (as I believe he described them) sweatpants that he was sporting. I also found when asking him that he purchased these pants at Lululemon. I asked him why he would purchase sweat pants from a women’s athletic store and he quickly informed me that they also sell mens apparel. So to help you manly men out there who were wondering where you could get some Silky and Swishy sweatpants- look no further:
http://shop.lululemon.com/Court_PantLined/pd/c/700/np/700/p/1625.html
For you manlier men Lululemon also sells men’s capris(aka mancapris) which I last saw being worn by a British dude on “holiday” in Singapore, only his were canary yellow…
For the truly manliest of Lululemon shoppers I am pretty sure they sell some mens spandex on there- but you would have to browse for yourself. If the link doesnt work it is probably from the gross amount of web traffic from PCF men who are trying to look better by purchasing some Lululemon products- just keep trying.
January 28th, 2010 on 11:33 am
$108 for workout pants? I’m less disgusted with Scott Q for shopping at a woman’s store than spending $108 on a pair of pants to work out in.
January 28th, 2010 on 11:43 am
Well said my Supernova
January 28th, 2010 on 11:44 am
Those are some mighty nice pants. That’s all I’m gonna say.
Last call for meat orders!
January 28th, 2010 on 11:58 am
I dont see anything wrong with bringing some “Style” to the box. It appears they must have been some great pants for guys to notice.
January 28th, 2010 on 12:00 pm
That website is more frustrating than Kevin’s blog.
January 28th, 2010 on 12:06 pm
Zackattack-
If you recall our conversation the other night- you have to buy all the stuff you REALLY want before you get married and all purchases become group decision… so buy those pants up while you still can!
January 28th, 2010 on 12:11 pm
Those pants are delightful. That’s all I’m contributing.
January 28th, 2010 on 12:21 pm
this is all coming from the guy who wears running shorts that barely cover his balls and still hasn’t returned my spandex from Halloween. Don’t take style criticism from mike. he’s just jealous.
Scott, they are really nice pants. And your girlfriend thinks they are delightful. Great success.
January 28th, 2010 on 12:24 pm
PCF men,
This is where you can purchase Mike M. shorts to wear under Scott Q.’s pants.
http://www.roadrunnersports.com/rrs/products/RRM983/
January 28th, 2010 on 12:24 pm
Zack- Unprovoked attack.
Well, provoked, my blog is terrible. New post on the way, just for you.
January 28th, 2010 on 12:25 pm
well the ladies seem to like them. ladies also shop at lululemon. ladies also like victoria’s secret maybe you could hit that up for some new clothing options scott?
January 28th, 2010 on 12:38 pm
Good advice on the purchases Mike. If anyone has a lifted truck w/ hot tub and kegerator in the bed, I am in the market.
Kevin – I can ghost write your blog if you don’t have time. Just give me your login. I’m pretty sure I can guess your WOD times by looking at whether or not they have double unders.
January 28th, 2010 on 1:46 pm
Nice pic, Erika!
January 28th, 2010 on 1:59 pm
Zack- New blog is up just for you. I’ve been searching for a comeback to the DUs comment, but I’ve got nothing.
January 28th, 2010 on 2:14 pm
For those guys who would like their feet rubbed like they were part of a donkey show in Thailand, visit my girls at the link above.
Nothing like a good rub down after a hard CF workout.
January 28th, 2010 on 2:19 pm
Mike H,
How can one comment on pants and Lululemon when you don’t even buy your own pants but rather “borrow” Sharon’s?
January 28th, 2010 on 2:19 pm
Mike M, not Mike H…..typo
January 28th, 2010 on 2:22 pm
WOAH just how many people have been in Sharon’s pants?!
January 28th, 2010 on 2:30 pm
Mike H.
Can you email that link to Vaughn?
I know he was looking to find someone to rub his feet since Vegas left.
January 28th, 2010 on 2:38 pm
Penguin,
I wore sharon’s spandex shorts as part of my “90s rollerblade guy” halloween costume…but you and Scott Q are wearing Lululemon to the gym. Yesterday. Not as a costume.
January 28th, 2010 on 2:40 pm
DL: 165 x 3
Metcon: 8:36 scaled to 65# thrusters and thin red/orange bands for dips.
Form felt great today. Most likely because I was wearing a new pair of lululemons.
January 28th, 2010 on 2:41 pm
The point is you wore them and you liked them. Just like I enjoy my lululemon shorts on occasion.
Pot, meet kettle, I think you could be friends…
January 28th, 2010 on 2:47 pm
This is one of days on the blog that makes me love PCF even more…
January 28th, 2010 on 2:51 pm
lets get the facts straight here- you were dressed as a penguin and i was dressed as 90′s roller blade guy in spandex on a night where the goal is to dress ridiculously. spandex arent exactly gender specific, so yes i wore sharon’s spandex bike shorts that night.
Lululemon, on the other hand is very gender specific for 99% of men out there. For you other 1%, they have a great men’s clothing line for you…I think the mancapris might come in fuschia- check em out.
January 28th, 2010 on 2:55 pm
I’ve never seen someone so scared of pants and shorts before. I wonder if lululemon offers a support group. Possibly after one of their free yoga classes?
January 28th, 2010 on 3:06 pm
Kassi,
76. But who’s counting…
January 28th, 2010 on 3:12 pm
Sharon, wait a sec. Last week you told me it was 66. Well played, my friend.
Was this just the men or did you count the women too?
January 28th, 2010 on 3:16 pm
Dont worry Kassi, Sharon has assured me that your Colton isnt one of the many…
January 28th, 2010 on 3:21 pm
I know Penguin. He couldn’t possibly stray away from the iron cage he’s kept in during the day.
No worries, I feed him bacon for sustinance.
January 28th, 2010 on 3:22 pm
Jesus Kassi. How dare you share that kind of personal information about me on the blog. I’m so embarrassed.
And yes, I’m obviously counting the women. Otherwise my number is 2.
We’re talking about me loaning out my pants, right?
January 28th, 2010 on 3:26 pm
Penguin,
There is no fear here. I was merely providing a public service announcement on where you can get some pants like Scott Q. From what I have heard Lululemon offers a great service at their stores though. I heard they have someone by the entrance similar to a coat checker where the men can get a ticket and check their balls at the door. Something about the spandex fits better that way. Can you verify for me since you have been there?
January 28th, 2010 on 3:37 pm
For someone who claims to have never been, you sure know a lot about their services and products.
Also the checking isnt required, more recommended, depending of course on the activity for which you are buying the product…
January 28th, 2010 on 3:41 pm
Hey, if you’re paying $108 for sweatpants, you should be able have someone handle your balls. Maybe wax them too. Kind of like Mike H.
Is this thing on?….Scott Q. are you there?
January 28th, 2010 on 3:42 pm
Everyone with a car (so not Brian W):
I need to get the brakes fixed on a 96 Ford Escape so I am looking for the Lululemon equivalent of the car repair world: a quality shop that everyone says is great. I know a few months ago people were talking about their mechanics so if anyone knows of a good place that doesn’t just work on Japanese cars, please post to comments.
January 28th, 2010 on 3:43 pm
I think we can safely say Sharon wins this round.
Mike M, I’m remembering an quote you may have heard about somebody thinking the lady protests too much. Look it up and stop throwing stones in your booty shorts / spandex house, eh?
How’s that for a mixed metaphor?
January 28th, 2010 on 3:47 pm
Zack:
I go to Drea’s mechanic. I just can’t remember the name. It’s a little after the Giant on Lee Highway if you are coming from Rosslyn. It will be on the right hand side.
January 28th, 2010 on 3:47 pm
Ford Escape has brakes?
January 28th, 2010 on 4:04 pm
Zack – Cash for Clunkers was extended. Why so slow with no brakes?
I use Arlington Motor Cars on Wilson near Ray’s Hell Burger. You can drop your car off and have a great meal in one stop.
January 28th, 2010 on 4:04 pm
I can always count on this blog for a good laugh.
Doesn’t anyone work during the day or do you have government jobs?
Zack – try Baird Automotive – 3427 N Washington Blvd. Best mechanic around.
January 28th, 2010 on 4:13 pm
Thanks so much Sally!
and thanks to Mike for yelling at me to finish the 265# and 270# sets. It really helped.
Also, big thanks to all 0530 and Tes who cheered for me to finish the METCON since I was one of the last to finish today. Very encouraging! I’m just thankful all around today…
January 28th, 2010 on 4:14 pm
Alli- Sorry I dont read Shakespeare…if I did I guess I would probably shop in the mens department of lululemon.
Rick- Yeah- govt jobs.
Scott Q – keep playing Modern Warfare 2 in your lululemon pants and let your girlfriend fight your battles on the blog. Its cool.
January 28th, 2010 on 4:16 pm
Zack, a Ford Escape? I know you need a family car now that your getting married, but come on.
January 28th, 2010 on 4:21 pm
Mike M,
I hate to do this to you, but I too have a pair of lululemon shorts. They cost me around $64 dollars and I feel guilty every time I put them on. But I’ll be damned if my ass doesn’t look great when I wear them.
January 28th, 2010 on 4:34 pm
Gabe, now I know your secret. I heard Guch talking about somebody’s sweet ass the other night. I guess that is why he lines up behind you when you are doing squats.
January 28th, 2010 on 5:09 pm
Rick B.,
Don’t be jealous, up the fat. If your ass wasn’t so skinny people would be lining up behind you too.
January 28th, 2010 on 5:14 pm
Thanks Guch. I think.
January 28th, 2010 on 5:27 pm
Gabe, Penguin, Scott-
After thinking about it I realized I came across a bit harsh today- my apologies. I want to make it up to you. Based on what I have seen of what you guys like to wear I found some great deals online on some stuff that would probably go well with your lululemon apparel.
Pink Polo shirt:
http://www1.bloomingdales.com/catalog/product/index.ognc?ID=335251&EXTRA_PARAMETER=ZOOM&trackingCat=9400&PseudoCat=Cat9400+Polos&CURRENT_PAGE=0
Ugg boots (for men believe it or not):
http://www.uggaustralia.com/ProductDetails.aspx?gID=m&productID=5984&model=Classic+Short+Bomber
For your really fast run days wear these glasses:
http://www.oakley.com/pd/1238/2576
January 28th, 2010 on 5:38 pm
wow…dont check the blog for a few days, and it seems some people forget who the big dog is in the dog pound…
so Mike M., and for the rest of the class, lets recap Mike M.’s argument: Because I went into a store that is staffed by hot women, who were all very attentive in helping me pick out quality sweat pants for a man, sweat pants that make my perfect ass look hot like an 80′s model in a White Snake video, because my smoking hot girlfriend thinks they are sexy and rips em off my body post WOD for carnal activities, because I have numerous sexy ladies defending my choice in pants on this blog, I some how have questionable manhood?
OH wait, I think you forgot to tell the PCF community how me and my luluemon wearing smoking hot ass beat you in all three heats of last night’s PCF Games WOD, while you were wearing your Beyonce booty shorts in hopes of catching Mike’s H eye. Meaning, I move heavier shit, a longer distance, and in a shorter period than you.
Conclusion: If this were the movie Armageddon, I am Bruce Willis and you are Owen Wilson. You dont even make it to the end of the movie, and I save the mother fucking planet.
In luluemon sweat pants.
January 28th, 2010 on 5:48 pm
I love Crossfit!
January 28th, 2010 on 5:56 pm
Yes, the PCF games prep class turns into a comedy hour… can you imagine Scott Q., Mike H., and Mike M. in the same room talking shit about each other? It happens all the time.
January 28th, 2010 on 6:04 pm
True scott you won the races last night. I am a little confused how you moved more weight though. If my body is a F-350 you are a mazda miata, or maybe a smart car. The F-350 doesnt turn on rails like a sports car around those three 90 degree turns in a one block span. It also takes a bit longer to get back up to speed.
I havent seen Armageddon in a while but i was surprised you picked that movie and not something more in line with your apparel choices- perhaps scene comparison to The Notebook or maybe something in Mama Mia- Ill let you pick- I havent seen them.
January 28th, 2010 on 6:31 pm
Deadlift
3-3-3-3-3
255-255-265(PR)-205-205-205
I was pleased that I could do three at 265 as my 1RM is 295. Jon noted that I continue to arch my back and suggested I lower the weight and work on form, which I did at 205. I did two extra 3-rep sets at 205 to practice.
15-12-9
Thruster, 135/95 lbs
Ring Dips
Sit-ups
11:01
The thrusters killed me. I did the first round plus one rep at 95, then dropped to 85 for the rest. I probably lost two minutes running (ok, walking) to get new plates.
Subbed push-ups.
January 28th, 2010 on 6:42 pm
HAHAHAHAHAHAHAHAHAAHAHA. Hysterical.
That’s all.
January 28th, 2010 on 6:43 pm
Deadlift
135-155-155-165(PR)-165-175 (PR)
160 was my former 1RM. Thanks Brian for encouraging me to keep going.
MetCon – 7:11 55# thrusters (which I am shocked I finished) and knee pushup with plates for ROM.
For a day that I considered a victory for just showing up – this is the best performance I’ve had at the box in a long time.
BTW – thanks for the entertaining read today.
January 28th, 2010 on 6:48 pm
DL: 315-345-365-345
15-12-9
Thruster, 135 lbs
Ring Dips
Sit-ups
6:25 i think…
Will give Scott his due…he ran very well last night and didn’t walk once…will have to see what happens when the wod is two laps. Also it should be noted that Scott just worked harder on his first set than everyone else…Thats why he is the only one who got slower…
Just a reminder for those who like spandex singlets- Buddy Lee will be at Ballston Gold’s on 01/30/2010
January 28th, 2010 on 7:14 pm
185 lbs, 1 rep max is 235 lbs.
Metcon: 55 lbs, pushups: 6:35
January 28th, 2010 on 7:37 pm
Deadlift – 345#
Metcon – 10:58 at 115#
January 28th, 2010 on 7:44 pm
From this morning, 3 Rep Max on Deadlift back to 295#
Great work in both the 0530 and 0630 classes this morning
January 28th, 2010 on 7:44 pm
DL: 315-335-355-355-355 Went a little lighter on Dl today but form was very good.
Metcon: 8:20 Rx’d. (well…sort of Rx’d. My last set of ring dips were questionable…so probably not rx’d)
January 28th, 2010 on 7:55 pm
155-205-225-255-275(f)… or something like that, I’m only sure of the last two sets.
7:50 with 95# and red band for the last two sets of ring dips.
January 28th, 2010 on 7:55 pm
DL:155, 1 rep max 175
Metcon: 6:45, 55lbs and strict pushups
January 28th, 2010 on 8:05 pm
Baird Automotive on Washington Boulevard, across from Giant. Joey Baird is a friend of mine, and he does great work.
I’ll remain mum on the lululemon string – I’m laughing too hard for a comment!
January 28th, 2010 on 8:09 pm
DL: 3-3-3-3-3
225-245-255-265-275(pr)
Metcon: 10:18 95lbs first half ring dips, second half push ups
January 28th, 2010 on 8:35 pm
305 DL (PR)
Metcon 15:21
115# down to 105#
Ring Dips
Situps
January 28th, 2010 on 8:46 pm
Dear MoJos,
Your programming is fun, but the ratios used for multi-lift sets seem to be off. Instead of 80% of 1 rep max I was at 100% of said one rep.
Sincerely,
Guch’s Supernova.
January 28th, 2010 on 8:48 pm
185 #
7:32 65# pushups
January 28th, 2010 on 9:25 pm
Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/01/29/29-january-2010-0105/
January 28th, 2010 on 9:26 pm
DL: 215-235-245-245-250(PR by 15#)
Metcon: 9:14 @ 75#, pushups
Thrusters after yesterdays Pushpress was tough….
January 28th, 2010 on 9:27 pm
Dave: so you’re telling us that you went for 3 reps at your previous 1RM…and you’re complaining? You’re welcome. That said, in theory these were supposed to be 80% of your 1RM, despite the fact that you might be able to do more, in an effort to improve said 1RM the next go around. (However, I also am guilty of not doing reps at the prescribed 80% and instead went a little heavier).
DL: 215-245-260(tied previous 3RM)-235-235
80% of my 1RM is probably between 225 and 235.
Metcon: as rx’d:14:28. Man, that was hard. Hard in a “I should find the person that programmed this and punch them in the face” way. Oh wait, that was me. Thrusters, which are normally not too bad for me at 95, were terrible. Core was so tired from DL. And tabata. Ring dips were literally one at a time because my shoulders were so fried. I am a little disappointed in my time because I know I can do this faster, but I was just wicked exhausted today.
And now I will shut up.
January 28th, 2010 on 9:48 pm
Mike M., based upon Brian PCF’s above leaderboard posting for today, if you are a F-350, then I goddamn Optimus Prime.
what did you do today?
January 28th, 2010 on 9:57 pm
DL: 230 (3RM PR, 1RM is 265)
Metcon: 7:37 (55#/strict push ups)
As Aaron rightly put it, I could have gone a little heavier on the thrusters. Given all the shit talking today, I probably shouldn’t have sandbagged it quite so much. But I was not feeling it tonight. Amazing work Jen and Erika!
January 28th, 2010 on 10:01 pm
Work has been smoking me and haven’t been on the blog in awhile . . . today was a good day to come back to see what was going on.
While both sides of the debate de jour have made powerful arguments, I still have to keep it basic on this. Expensive Lululemon pants are . . . well . . . expensive lululemon pants.
DL’s – 325# – not great, but did 3×5 4 days ago – and that was post WOD. No back pain, and that is great.
WOD – 9+44 RX’d . . . you guys down below 9 – very, very impresseive. Just don’t have the strength.
January 28th, 2010 on 10:55 pm
205 on the deadlifts, which is a PR. Did the thrusters at 70# and did knee pushups. I completely forget my time.
January 28th, 2010 on 11:23 pm
Deadlift – 385
Metcon – Couldn’t finish due to shoulder issues on the thrusters.
January 29th, 2010 on 8:34 am
What the hell are lululemon pants???
January 29th, 2010 on 10:56 am
DL: 295 (which may be a 3-RM PR)
Metcon: 7:43 with 40# DB thrusters (couldn’t do bar thrusters because of my injured wrist). Was trying to do this rx’d, but should have probably gone heavier with the DB weight (around 45-50#).
Man everyone is making such good progress on lifting… spider monkey better pick it up.
January 29th, 2010 on 12:44 pm
DL: 125-145-165-185-185
Metcon: 10:06 with 65# thrusters and pushups (no knees!)
January 30th, 2010 on 4:26 pm
DL: 215, 225, 235, 245, 250
WOD: 10:32, 125lb, no situps (because I forgot they were part of the workout . . . whoops)