Tuesday 090203

“Eliziane”
For Time:
21-15-9
Deadlift, 225/155 lbs
Ring dips
Post time to comments.

Fix Your Shoulders.

68 comments for this entry:

Emma
February 2nd, 2009 on 8:23 pm
Seamus, I have the coolest picture of you on the cover of my album on facebook. Email me if you want me to send it to you: eleone33@hotmail.com
Brian PCF
February 2nd, 2009 on 10:10 pm
My favorite Deadlift video:

http://www.youtube.com/watch?v=pjBI9qxibTc
Sharon
February 2nd, 2009 on 10:46 pm
That video brought this up in the Related video section: http://www.youtube.com/watch?v=KkUuqGup5bQ&feature=related

Literally a classic
Brian PCF
February 2nd, 2009 on 11:06 pm
Some good photos from yesterday’s WOD, check out Jon and Jim’s full extension of knees, hips and shoulders.

http://picasaweb.google.com/potomaccrossfit/20090202WOD#
Brian PCF
February 2nd, 2009 on 11:08 pm
Sharon – wow…

First off, I had that same outfit when I was 14, so weird coincidence.

Second, we need to do a “Where are they now” segment on Alfie Newman. Somebody on Facebook (Emma…) needs to find her ASAP.
Brian PCF
February 2nd, 2009 on 11:09 pm
For the Mon/Wed 8 pm Foundations Athletes, here’s your photos:

http://picasaweb.google.com/potomaccrossfit/20090202Foundations#
Emma
February 3rd, 2009 on 7:49 am
I found her AND I friended her. Funny enough, she’s the only Alphie Newman on Facebook. And she still has the same hair. I’ll keep you posted Brian.

PS – Sorry to Jen and Neda that I didn’t make it this morning. I’m having serious issues with my sleep lately
Keanne
February 3rd, 2009 on 8:31 am
“Eliziane”
For Time:
21-15-9
Deadlift, 155 lbs
Ring dips, blue band
9:24
Brian
February 3rd, 2009 on 8:54 am
“Eliziane”
For Time:
21-15-9
Deadlift, 225 lbs
Ring dips
10:41 as Rx’d

Why were there so many people this am?
John F
February 3rd, 2009 on 9:08 am
Deadlifts scaled to 165#
Tan band assisted ring dips
nine minutes something

Should have gone a little heavier.
Alison
February 3rd, 2009 on 9:11 am
“Eliziane”

For time:
21-15-9
Deadlift (155#)
Ring dips (blue band)

11:50
Aaron - PCF
February 3rd, 2009 on 9:59 am
For anyone interested, there are some more posts on the PCF midatlantic games blog. I know it goes weeks with nothing, so people who haven’t looked in a while (like me) can go check it out.
Scott Q. back in Pakistan
February 3rd, 2009 on 10:44 am
“Eliziane”
For Time:
21-15-9
Deadlift, 225 lbs
Ring dips
08:30 as Rx’d
Erika - PCF
February 3rd, 2009 on 11:49 am
I liked this one…one thing I am good at (DL) and one thing I suck at (ring dips). Did this at the rx’d weight (155#) but had to use the band on the dips. Yes, Mike H, you are right – I should have scaled up the weight in prep for the games. Next time I’ll listen to your suggestion.

I think my time was 5:40? I attribute any failures in performance (ie, if Sharon or Shiela beat me) to the fact that it was 0630 in the morning and I am terrible in the mornings.
Jon M
February 3rd, 2009 on 12:09 pm
For anyone doing the games, any thoughts on doing more than one workout in a day occassionally. Personally, I haven’t really done 2 hard WODs in one day so I would like to try it out at some point. We know we will have to do it at the games. Maybe the 9am sat WOD, 2 hour break, then an 11am at the track or a CFT?
Matt B
February 3rd, 2009 on 12:30 pm
Jon, I’m up for 2-a-days to mix things up. But I’m on the mend a little. The week after I signed up for the Games, I noticed something funny going on with my shoulder. Really felt it after last Thursday’s heavy fran. Doc says its supraspinatus tendonitis. So, I’m taking a week off from all upper body work to let things get back to normal. Anyone else ever had this type of tendonitis … think a week off is suffucient? Any comments, feedback appreciated.
Guch
February 3rd, 2009 on 12:40 pm
John,

I do double, sometimes triple wods on Thursdays in an hour. Type of WODs become critical when there is not much rest in between. I try to mix a “push” wod with a “pull” wod. For example; last Thursday’s WOD was Heavy Fran (Push WOD), I did a 21-15-9 DL/PU (Pull Wod) right after Fran. Mixing push and pulls allow me to do wods right after another. I post them up every thursday after lunch time.
I’m up for a double wod as well on saturday or sunday.
Alison
February 3rd, 2009 on 12:41 pm
Matt, that bites – hope it gets better fast.

I’ve definitely wondered about doing some double sessions — morning WOD, skill work in the afternoon, or vice versa.

Then a rush of bad memories flooded back: freshman year crew… coach saying his research proved that a steady-state row EVERY 8 HOURS was something people could handle… talk about burning out.

That said, I’d definitely try some doubles here and there each week. Coaches, thoughts?
Jon M
February 3rd, 2009 on 12:55 pm
I think a key to remember about the double sessions is to avoid overtraining. Everyone, myself included, uses the following logic… If they say eat 120 gs of protein a day to get big, I’m gonna eat 215 grams and get hyuuggeeee… Or… if badass crossfitters do 20 mins of Cindy I’m gonna do 40 mins of Cindy with a weighted vest to get hyuuuggeeee. Stupid, bad ideas.

My suggestion was less to dillute the effect of CF protocol with excessive volume, and more to mentally acclimate to hitting a hard WOD (that may target the “same muscles”)while still tasting pennies in the back of your throat from the Fran you did earlier in the morning.
Seamus
February 3rd, 2009 on 1:11 pm
Jon,

Thanks for the sh$* bomb. I like to do WODs with a weight vest. Cindy is a perfect example, though pictures of myself are a constant reminder that I am not, nor will I ever be huge. I do like the idea of scaling a workout up just as we will always advise to scale down.

Although I’m not training for the games, I fully support the occasional double WOD day. A page taken from Dan PCF’s training book is to mix a heavy lifting day with a short WOD back to back. I might add in a run, swim, or WOD later in the day. Why? Mostly b/c I think it irks Brian. I will normally try to plan the second WOD to include something I suck at with a tendency towards metcon. Let me know if you’re up for doing any doubles.
Seamus
February 3rd, 2009 on 1:17 pm
Forgot.

Eliziane: 3:57 Rx’d

Notes:
1. First round unbroken. (major accomplishment)
2. Second round sets of 10 and 5 for both
3. Third round unbroken DL’s and 4,4,1 for ring dips
4. Ring dips harder than anticipated
Dave C
February 3rd, 2009 on 2:11 pm
7:11

Did 185 for the DLs and jumping ring dips. I need to start working on trying to scale up my scale down on the ring dips.
Mike H
February 3rd, 2009 on 2:11 pm
“Eliziane”
For Time:
21-15-9
Deadlift, 225 lbs
Ring dips
07:25 as Rx’d

Deadlifts weren’t bad, but ring dips blew.
Emma
February 3rd, 2009 on 2:13 pm
I do a double WOD every Saturday.
Aaron - PCF
February 3rd, 2009 on 2:20 pm
I do think that people training for the games will have to get used to increased volume, but it should be done carefully and slowly. Start with two easy one, move to one hard one and one easy one. We probably shouldn’t do two hard ones until we are a little closer to the games. I think to simulate the games we need focus on metcon/run or metcon/metcon before metcon/total, though we can’t rule anything out. That would just be an emphasis.

Since I don’t run outside in the cold, I vote for waiting until spring for the track wods. I’m not too picky, so I’ll say 50+ degree is fine.

Everyone should keep in mind, this is not the best way to improve your fitness. In fact, working out twice a day probably hinders your athletic development due to lack of rest, too much cortisol in your system, the need to eat too much to recover, and the subconscious tendency to ease up when you know have more to do. This would be done AT THE COST OF THE COMPETITORS fitness in order to stimulate a very specific response that will be neede for our predetermined competition. That’s why I would advise taking it slowly, only doing it sparingly, and shaping it to simulate how the Games will do it. I think they shoot for 4 hours apart, though one should probably be ready for 2 to 8 hours.
Siddharth
February 3rd, 2009 on 2:53 pm
Wow.

I’m a bit surprised at the number of double WODers we have= anyone doing double WODs is always surprising to me. We cover this in Foundations so everyone has heard this before.

If you are completing two WODs in one day, you are mostly likely doing 0 actual WODs- rather half-assing it twice.

The notion of completing two WODs with _sufficient intensity_ within a few hours of one another is almost mind boggling.

Which brings up the notion of sufficient intensity. Here’s an easy definition. If you finish your WOD, and then think to yourself, “boy, I could go again before tomorrow,” you probably didn’t go hard enough.

Now I will caveat that somewhat. First, it may be possible to select two WODs that would actually “work” within a short time span. Second, as Aaron has mentioned in the past, if you are just getting started with Crossfit, it is possible that the level of intensity will naturally be lower since you are just getting started, so two WODs within a day (ie, at low intensity) would be a non-issue.

Finally, I am in no way wedded to this notion that two-a-days are somehow detrimental. I’m interested in any data that indicates otherwise. I will say that the top crossfitters (as a function of their placing in the Games) generally just follow the main-page WODs. Go back and listen to all of the interviews from last year. If my memory is correct, none of the top finishers were doing doubles.
Brian PCF
February 3rd, 2009 on 3:20 pm
I think a couple guys were doing two-a-days, I know OPT, Khalipa, and Barber said they were.

I totally agree with Siddharth however. Unless you can honestly look at 90% of the possible modal and time domains that could come up in the Qualifier and say “I’m pretty solid on all that” then I don’t see any reason to add volume.

Great points from Coach Glassman on the National War College speech (which you can find on the Crossfit Journal) about making measureable strides in improving your fitness solely by working on what you are weakest in/scares you the most.

I know OPT did six months of almost exclusive Oly Lifting leading up to the games. He mentioned in his Crossfit Radio interview last week that he hadn’t run at all for 8 weeks prior to the games. He was a strong METCON guy with great running and endurance, but he was weak at the high power output/short duration stuff.

My point is, find the stuff you suck at and do it a lot between now and the Games. If you are doing that along with eating Zone/Paleo, working out 5-6 times/week, and resting well, than you’re going to be as prepared as you can be come Game Day.
Emma
February 3rd, 2009 on 3:29 pm
This just in:

Alphie Newman accepted my friend request. Details to follow…
Aaron - PCF
February 3rd, 2009 on 3:41 pm
I agree that there should be about 20 things you think about improving BEFORE you focus on your ability to perform multiple workouts in a single day. Here is a short list:

1. Exercises you are bad at.
2. How well you eat.
3. How well you sleep.
4. How hard you work each workout.
5. How you perform when competing.
6. How you perform while judged.

If you are going to add volume, the best way to add it would be by greasing the groove on a few movements you’re bad it. You suck at push-ups, do 10-15 push-ups 10 times a day never going to failure or even severe fatigue. Same with pull-ups.

If you think you could really use some work at a few movements or you could really get your times down in a few workouts, the best way will be to go hard once a day and practice the rest of the things on the above list. Only after you reached the point where you think your times are competitive and the last variable is whether you will be able to complete those times in two or three workouts over the course of 24 hours should concider doing multiple workouts.

I would say most people who feel they need to do an extra workout just to get more practice at things could practice them much smarter by greasing the groove throughout the day, adding to their warm-up, or doing some work on them after a workout.

I would have a really hard time doing multiple workouts a day because I cannot get 9-10 hours of sleep a night.
JeremyB
February 3rd, 2009 on 4:25 pm
7:40 as RX’d.
DLs went pretty well. Ring dips were broken throughout but not too badly.
Emma
February 3rd, 2009 on 4:25 pm
Here are her interests on Facebook:

SEX. WRITING. WORKING OUT. SKY DIVING ONTO BANANA TREES. RUNNING MARATHONS IN THE SAND. OYSTER SHOOTERS AND EATING SUSHI. DRINKING CHAMPAGNE WHILE JUMPING OFF BUILDINGS NAKED. YOU DON’T WANT TO KNOW…
Siddharth
February 3rd, 2009 on 5:44 pm
Before I forget…

Happy Birthday Vaughn!
Chad
February 3rd, 2009 on 6:42 pm
6:16
Sharon
February 3rd, 2009 on 6:56 pm
9:31 as rx’d though I’m not sure all my ring dips went to full depth, though I tried my darndest! It was a good challenge though to do them all completely unassisted. And the DL weight was doable but I had to stop a couple times. Good stuff
Sharon
February 3rd, 2009 on 6:56 pm
Happy Birthday Vaughn!!!!!
Susan
February 3rd, 2009 on 7:05 pm
21-15-9
Deadlifts 85#
Ring dips – green band
10:34
Brian PCF
February 3rd, 2009 on 7:07 pm
Happy Bday Vaughn!!

Emma – I need pictures of this chica, can you link w/o being a Facebooker?
Pete M
February 3rd, 2009 on 7:16 pm
6:17 as Rx’d.

1st set of DL’s unbroken, Ring dips 2 breaks
2nd set of DL’s 5-5-5, Ring Dips 3 breaks
3rd set of DL’s 5-4, Ring Dips 3 breaks

Great WOD tonight!

Brian, I’m still disease free and going strong! Ha! :O)
Brad G
February 3rd, 2009 on 7:29 pm
7:23 (I think)
Scaled the DL to to 185lbs after being the only jackass it seems to swap out the squat clean for DL in Monday nights WOD out of respect for 11th. Ring dips on tan band for the first time so I was pleased with that.
Chris J
February 3rd, 2009 on 7:52 pm
21-15-9
Deadlifts – 185
Ring dips – Blue band
6:59
Rich V.
February 3rd, 2009 on 7:54 pm
5:02, as rx’d. Not particularly pleased, as I know I had 3 seconds of gas in there somewhere…
Boston Mike
February 3rd, 2009 on 8:06 pm
21-15-9
Deadlifts – 225
Ring dips

5:29 as RX’D with blood all over my shins. The 5pm class got a good look. One of the most painful showers ever!
Barrie
February 3rd, 2009 on 8:18 pm
21-15-9
Deadlifts – 225
Ring dips

5:40 as Rx’d. Back feels a little weird now. And I probably should have looked at tomorrow’s workout before I did weighted pullups after today’s WOD That’s right, I’m not afraid to use emoticons.

Happy Birthday Vaughn!!
Ken V.
February 3rd, 2009 on 8:28 pm
21-15-9
Deadlifts – 225
Ring dips

7:01 as rx’d

First day back at the box after nearly 2 weeks. Scaled back the intensity and pace to get back into the rhythm. If I hadn’t did some BW WODs while I was gone, tonight could’ve been really ugly.
Erin B
February 3rd, 2009 on 8:32 pm
21-15-9
Deadlifts – 115 lbs
Ring dips – Blue band
6:23

Happy Birthday Vaughn-
Guch
February 3rd, 2009 on 8:35 pm
Back at the box after 5 days of being sick.
As R’xd

7:15
JimmyG
February 3rd, 2009 on 8:35 pm
6:10′ish

I used the blue band for dips, and #225 DL
patricia
February 3rd, 2009 on 8:37 pm
8:32
135 DL
Dips with blue band.
Anna
February 3rd, 2009 on 8:48 pm
9:40
135# DL & blue band dips
Andre
February 3rd, 2009 on 8:50 pm
21-15-9
Deadlift (scaled to 165#)
Ring dips

Time: 8:40

I could’ve gone heavier on the deadlift, but I gotta figure out my max deadlift weight.
Jenn
February 3rd, 2009 on 8:55 pm
8:41
DL 85#, dips w/blue band
Colleen
February 3rd, 2009 on 8:56 pm
“Eliziane”
21-15-9
Deadlifts (115lbs)
Ring dips (blue band)

=5:37
Ryan P
February 3rd, 2009 on 9:06 pm
4:05 as rx’d.
Shon
February 3rd, 2009 on 9:17 pm
Foundations #3:
30-20-10
0HS
Push Jerk
Time: 9:58
Laura G.
February 3rd, 2009 on 9:26 pm
21-15-9
Deadlifts – 120#
Ring dips – tan band
4:40

Should have gone heavier on the DL… maybe 135# – next time.
Emma
February 3rd, 2009 on 9:30 pm
21-15-9

Weight-vest Hip extensions (to replace deadlifts)
One-armed push press (25lbs)

6:45

It actually took longer than I thought it would.

And yes Brian, you have to be my FRIEND on facebook because I set my profile to private. So, live in the now and create an account!
Laura P.
February 3rd, 2009 on 10:02 pm
21-15-9
Deadlifts – 135#
Ring dips – tan band
9:38
Siddharth
February 3rd, 2009 on 10:44 pm
As Rx’d: 6:16.

DLs were all fine and dandy. I did a total of about 25 ring dips as singles. Sheesh.
Frizz
February 3rd, 2009 on 10:50 pm
“Eliziane”
For Time:
21-15-9
Deadlift, 225 lbs
Ring dips
09:21 as Rx’d
Erika - PCF
February 3rd, 2009 on 10:54 pm
Sharon: kudos to you, sister. All ring dips unassisted….I’m impressed. Of course I probably could have done that…if I didnt work out at 0630 (like that cycling back around to my excuse??)
Christine
February 3rd, 2009 on 11:00 pm
21-15-9
Deadlifts – 155#
Ring dips – blue band
10 something
Lauren H.
February 4th, 2009 on 2:22 am
21-15-9
Deadlifts 155#
Ring Dips (toes on ground)
6:26
Heath
February 4th, 2009 on 9:23 am
DL: 225#
dips with band for satbilization (not under knees)
7:52
Andy M.
February 4th, 2009 on 11:06 am
Deadlifts – 21 (225#), 15 (185#), 9 (145#)
Ring dips – blue band
8:08
Andy M.
February 4th, 2009 on 11:07 am
Wrong time – was actually 9:40
Lisa
February 4th, 2009 on 11:43 am
9:24
155# DL & blue band dips
Justin
February 4th, 2009 on 1:33 pm
12:29…took forever but I did Rx’d. Woke up this morning and was defintely feeling it. Now if only the snow would actually stick…
Brian PCF
February 15th, 2009 on 9:09 pm
Just did this today (20090215)

5:33 Rx’d