Tuesday 081125
Announcement: For a complete list of our Holiday Schedule, click here.
There will be no more 7 pm Sunday class, we will just be doing 11 am and 6 pm on Sundays (except for Dec 7, which will be at 9 am and 6 pm).
Lastly, since a lot of people will be on the road, here’s a list of bodyweight WODs from Eva T.
Deadlift
5-5-5
Rest
Complete as many rounds as possible 10 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Push Jerks, 10 reps
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November 24th, 2008 on 8:45 pm
I am on the farm in Iowa and will be deadlifting about 200 pieces of wood from the ground to the splitter. I was on the chainsaw all day cutting. I have a feeling I will wish I was crossfitting by the end of the day….
November 25th, 2008 on 7:35 am
I would like to start a thread for those crossfit members who want blue clips and are willing to pay $35. Brian, then maybe you can order them for us and we can get a discount. We can put our names on them and leave them in our crossfit “cubbies.”
November 25th, 2008 on 7:41 am
Although I think that blue clips should be included in our $150 membership or that there should be a membership disclaimer “blue clips not included.”
November 25th, 2008 on 7:51 am
140-140-145
3rnds + 3 reps short of 4th rnd
Started at 65# for 1st set of thrusters and then went down to 60#
Jen, thanks for all of the coaching and perverted jokes to start off my morning.
November 25th, 2008 on 7:53 am
Deadlift 5-5-5 at 110-125-130 (last time max was 95)
10 mins of
5-Thrusters (50#)
7-Hang Cleans (50#)
10-Clean and Jerk (50#)
Completed 2 rounds plus 5 thrusters, 1 hang clean
FYI for those who compare this to last time…last time was for 20 minutes (I was wondering how I got in 5 and 1/3 rounds last time and only 2 and 1/3 this time
)
Hang cleans are a difficult transition for me. I remember – had the same problem last time. Have problems getting the movement down after thrusters. No problems on clean and jerk, though.
November 25th, 2008 on 7:59 am
Also, I concur with Neda…and I know that $150 a month is not a lot for a crossfit membership…but I also know that after six months of membership, I’d have paid enough to outfit a pretty nice home gym of my own, if I’d only had the room…and that home gym would include only blue clamps for my weights. And I know this may strike the wrath of Brian and increase my monthly membership to ONE MILLION DOLLARS (must be said with pinkie at edge of lip and in a very ominous tone), but I just HAD to get it out!
I’m just sayin!
And, if my $150 per month membership (and the expected 199 other anticipated PCF members’ payments) isn’t enough to buy the blue clamps, and my newly increased monthly membership of ONE MILLION DOLLARS is not enough, then I’ll even buy my own to put my name on and yes, it would be nice if we could get a bulk rate.
Oh yeah, and if you increase my membership to ONE MILLION DOLLARS….I’m out. Even if I did make that much, I’d be destined to have the shit taxed outta me and couldn’t afford the membership anyway. (Figured I was on a roll and should throw some politics in there, too…what’s next? Religion?)
November 25th, 2008 on 7:59 am
5*5*5
275-305-325 (max earlier this month was 295)
2 2/3 rounds (4 reps into push jerks)
I would like blue clips too.
November 25th, 2008 on 8:40 am
AM Crew, ya da best! Ken, thanks for being the only one worried that I was hurt from my fall!
Jen
November 25th, 2008 on 8:44 am
HM, I think I love you! LOL…don’t take that the wrong way after our Group outting this morning!
J
November 25th, 2008 on 8:50 am
Jen, I fell in love with u the moment that I saw u in those oversized cargo pants that reveal your butt crack
November 25th, 2008 on 9:21 am
DL: warm up then, 315×5, 365×5, 410×3-then decided not to try the last 2 due to some lower back twinge.
Then 95 lb thruster x 5, hang clean x 7, then clean and jerk x 10 (4 rounds)…however, in looking at the web site it says push jerk x 10, not clean and jerk x 10.
Jen, thenk you for the extra 40 power cleans. You’re the best. I’m glad the fall didn’t do too much dammage.
November 25th, 2008 on 9:22 am
Maybe Santa Claus will bring PCF Blue Clips for Christmas . . . but I think after reading our posts he’s probably determined that our CrossFitters are more naughty than nice.
November 25th, 2008 on 10:14 am
Ok, I’m going to catch sh!t for this from other PCF members. My feeling is that we’ve gotten tons of new equipment lately for the gym, so if the budget doesn’t allow for blue clips at the moment, so be it. This ain’t no big corporate Globo Gym here, so while our membership is high (I’ve been known to complain about it myself) there’s a good reason for it. So I’m sure we’ll get the blue clips when it’s feasible, but until then, I vote that we work on our forearm/hand strength and take it in stride. And for all the inappropriate comments I could make in that regard, let me just say that EVERYONE can benefit from a little additional forearm/hand strength. It’s the gift that keeps on giving. Happy Holidays.
November 25th, 2008 on 10:20 am
Sharon is kissing some serious trainer ass! I think she’s using reverse psychology to get a set of blue clamps. She actually really wants them;P
November 25th, 2008 on 11:05 am
Until we get better clips, maybe PCF should use a portion of our membership fees to keep a wahmbulance on-call.
November 25th, 2008 on 11:08 am
I think we should hold a PCF Fightclub with the winner getting to use the blue clips.
The first rule of PCF Fightclub? There is no PCF Fightclub.
November 25th, 2008 on 11:13 am
Everyone else is now fighting for second place in the “funniest comment of the day” competition. Congratulations Chad.
November 25th, 2008 on 11:16 am
Whoa, my forearm strength “gift that keeps on giving” comment isn’t in the running? Sheesh.
November 25th, 2008 on 11:51 am
DL: warm up then, 275×5, 295×5, 295×5
Then 95 lb thruster x 5, hang clean x 7, then clean and jerk x 10 (4 rounds)
I have to admit that I was complete pu*&% today and half-assed the entire workout…very tough to admit, especially when all others were busting their asses!!
Everyone, please check on Heather regularly over the next 48 hours…if she turns up missing or dismembered, Brian might be the prime suspect!
November 25th, 2008 on 11:54 am
To the douche bags that can’t read or were too busy kissing their coaches’ asses, I said that I would be willing to pay for my own clips if they are too pricey for the 150 fee. I would just like a group discount if other members want to order them as well. Regarding my forearm strength, I prefer to rely on others.
November 25th, 2008 on 12:00 pm
Deadlifts (95) (115) (125)
5 and 2/3 rounds with 35# weight
November 25th, 2008 on 12:18 pm
I vote the money for the blue clips would be better spent on beer and ice for Potomac Crossfit Afterdark.
Just a thought.
November 25th, 2008 on 12:33 pm
blue chip haiku
plastic blue heaven
how i love your smooth release
pass the hat, i’m in
deadlifts: 145-155-175
3 clean and jerks short of 3 rounds w/ 55#
November 25th, 2008 on 1:02 pm
it’s fascinating to watch a mutiny in progress. btw, I got my temporary crown today. Thanks for asking about me Sunshine (and Brian).
November 25th, 2008 on 1:41 pm
Don’t you guys have anything better to do than post on the PCF message board!!!
November 25th, 2008 on 1:42 pm
There are more things to life than xfitting!!!
November 25th, 2008 on 1:43 pm
Um, I think HM called me a douchebag. Someone is gonna get it!
Siddharth – the answer is no, I don’t.
November 25th, 2008 on 1:49 pm
Nice. So the person who tries to impersonate me can’t even spell my name correctly? Smooth work.
November 25th, 2008 on 1:54 pm
Damn you are fast!!! Do you get notifications of new posts?
November 25th, 2008 on 1:55 pm
bring it mace!
November 25th, 2008 on 2:02 pm
Who is the fake Siddharth?
November 25th, 2008 on 2:05 pm
No notifications. But I can tell from the way Neda is getting frisky that you haven’t been taking care of business on the home front Sean.
November 25th, 2008 on 2:41 pm
HM,
I got your back sista…Sharon Your going down! You best lay off the HM or I’ll roll ya in some jello!
November 25th, 2008 on 2:58 pm
Jen – is that a threat or a date?
Does anyone remember the good ol’ days when people posted workouts? Sigh. This is almost as bad as the nickname day
November 25th, 2008 on 3:08 pm
I’m glad you mentioned nickname day. I have noticed that Siddharth is not using his assigned nickname. He may only post under the nickname of TP as we decided on Sunday.
November 25th, 2008 on 3:34 pm
This is way more fun then posting WOD’s! We all know we rock the CF WOD’s now we can just bash each other!
Jen
November 25th, 2008 on 3:41 pm
Man, you guys have a lot of time in your hands!!! LOL!!!! About the blue chips, just hide them under the jump boxes as soon as you arrive at the gym and you guys will be all set.
November 25th, 2008 on 4:00 pm
Ana!!! You just gave away our secret!! Now how are we supposed to do it with everyone else knowing?!!
Jen, thanks for backing me up. Unfortunately, I’m leaving for Florida tonight, but when I get back we can tag team Mace.
Siddharth, are you projecting? If you are having problems with inadequacy, then I am sure sean can give you a few pointers.
November 25th, 2008 on 6:41 pm
DL: 225, 265, 300
3 Rounds +3 Hang Power Cleans
November 25th, 2008 on 6:56 pm
DL = 225, 245, 265
5 complete rounds as RX’D
Have a great Thanksgiving everyone!
November 25th, 2008 on 7:00 pm
Deadlifts (185) (235) (255)
4 and 1/3 rounds with 75# weight
November 25th, 2008 on 7:00 pm
HM, I am just trying to help!
November 25th, 2008 on 8:31 pm
I am on board the “let’s get the blue clips” gravy train. I would also like to add that Jen kicked my butt this morning!
November 25th, 2008 on 8:59 pm
I guess it is a good sign that I did 5 reps at the same weight I did three reps a few weeks ago. Also a 5 rep DL PR. Thanks Jon for shaming me into 375 for the third set.
Deadlift
3×345, 3×355, 3×375.
Complete as many rounds as possible 10 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Push Jerks, 10 reps
6 Complete rounds. There is a lot of strategy in this workout. I wish I had figured that out before I was half way through.
November 25th, 2008 on 9:27 pm
MACE and HM…them’s fightin’ words! Maybe you can heimlich (sp?) each other to the death, like in that picture they posted of you.
Happy Thanksgiving, all! And thanks for the laughs. If I’m not at the box in the next few days, don’t call the cops yet…Brian hasn’t dismembered me, I’m just in BFE New York for the holiday.
November 25th, 2008 on 9:28 pm
I normally only post my work outs, but reading the blog today is the only thing that has made me smile after 2 really bad days at work!!! Thank you!!!
November 25th, 2008 on 9:32 pm
Up to #335 on the Deadlifts and 4 rounds of the METCON.
I’ll be away for the next few days. Happy Thanksgiving everyone!!
November 25th, 2008 on 9:49 pm
205/235/255
4 2/3 rounds
This blog always goes to sh*t around holidays with everyone actively avoiding work..
November 25th, 2008 on 10:12 pm
Foundations WOD:
4 Rounds for Time:
15 Kettle Bell Swings (40#)
15 Med Ball Cleans (16#)
Time: 5:18
Can you say ‘myofascial release’?
November 25th, 2008 on 10:24 pm
Foundations:
4 Rounds for Time:
15 Kettle Bell Swings (20#)
15 Med Ball Cleans (12#)
8:10
November 25th, 2008 on 10:46 pm
185-225-245 on the DL
finished 4 rounds plus a couple of thrusters on the WOD, as rx’d
November 25th, 2008 on 10:47 pm
I forgot to talk about Sharon’s comment. I probably shouldn’t encourage such behavior, but I was laughing pretty hard when I read “the gift that keeps on giving.” Thanks Sharon!
November 25th, 2008 on 10:58 pm
225 x3 Deadlifts
4 rounds + a couple more thrusters
November 25th, 2008 on 11:13 pm
DL’s: 135-135-135
4 rounds, 55#
November 25th, 2008 on 11:36 pm
Deadlift: 115#-125#-135#
5 Thrusters (65#)
7 Hang Powercleans (65#)
10 Clean and Jerks (65#)
2 rounds + 5 thrusters and 1 Hang Powerclean
November 25th, 2008 on 11:38 pm
165-185-215 on the DL.
FYI, my previous 3 rep max 3 weeks ago was limited to 155 due to a back injury sustained doing DL’s 4 months prior to starting CrossFit.
Thanks, Brian for the excellent coaching! I’m back to being fired up for DL’s now…but this time the right way.
4 1/3 rounds as Rx’d. Great way to finish before T-day!
November 26th, 2008 on 12:36 am
K, so the back is about 80% and getting better every day and WOD.
Mmmm, tasty data.
22 Aug 08:
5×5 deadlift
195, 215, 225, 235, 240
17 Sept 08:
5×5 deadlift:
225, 235, 245, 255, 245
22 Oct 08
5×5 deadlift:
215, 235, 255, 265, 270
Today:
5 * 235, 265, 305
AMRAP 10
95lbs:
5 Thruster
7 Hang Cleans
10 Push Jerks
Total: 4 rounds + Thrusters
I have to thank Chad for the 305. I saw that he posted a nice big 300 earlier in the day, and I was about to do my last set with 295. So really I just wanted to see if I could hang with him. Thanks for the motiviation Chad!
November 26th, 2008 on 7:26 am
But you couldn’t just do 300 and be happy, could you? I know it’s not a competition, but I am going to win this competition. jk. Nice work. Glad I could help.
November 26th, 2008 on 5:22 pm
Deadlift 5*5*5: 185-205 (PR)-215 (PR)
(max 1 rep deadlift a month ago was 205.)
5 Thrusters (75#)
7 Hang Powercleans (75#)
10 Clean and Jerks (75#)
total rounds = 3
December 1st, 2008 on 11:51 am
Deadlift 5.5.5: 125.155.175
4 rounds @ 55#:
5 Thruster
7 Hang Cleans
10 Push Jerks