Tuesday 090421
With a running clock complete 8 rounds of 20 seconds of work followed by 10 seconds of rest before moving to the next exercise. Athletes can start on any exercise.
Row (cal)
Push-ups
Kettlebell Swings (53/35lbs)
Post Calories and Reps to Comments.
Robb and Sheila Interview from Potomac Crossfit on Vimeo.
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Photos
April 20th, 2009 on 9:53 pm
First, thanks to Robb and Sheila for agreeing to do the interview and put up with my stupid questions.
Second, we’ve got plenty of other folks who we’re going to get to. All of us Coaches and many of the Athletes are very interested in how you guys got started and your perspective on the crazy shit that we do.
Lastly, there’s now a blog with a Rip Quote of the Day:
http://ripquoteoftheday.blogspot.com/
Back home tomorrow, can’t wait.
April 20th, 2009 on 9:57 pm
And in going through said Rip quotes, I just laughed for 20 minutes:
http://ripquoteoftheday.blogspot.com/2009/03/quote-of-day-28th-march-2009.html
April 20th, 2009 on 11:27 pm
Very nice athletic performance gear worn by all hands involved in the interview.
April 21st, 2009 on 7:36 am
6:30 class added a round of tabata sit ups because there were 30 people!
Total reps/cals = 236
20# KB
See you in a couple weeks after Dave C and I get back from our wedding and honeymoon!
April 21st, 2009 on 7:50 am
242 (77 KB @ 35#, 56 sit ups, 50 push ups, 59 calories rowing)
Had to use my knees on the fourth round of push ups.
April 21st, 2009 on 7:57 am
281
81 KB (53lbs 4 sets/35lb 4 sets)
93 situps
57 pushups
50 cals row
April 21st, 2009 on 8:28 am
198
82 KB (25#)
82 push ups
34 cals row
April 21st, 2009 on 8:28 am
170
(71 KBs, 54 rowing, subbed SP w/ 20# and 15# DBs for pushups – 45 reps)
April 21st, 2009 on 8:29 am
Great job to both classes and for our near record setting 29 person class at 630. That was more snatches than have ever been done at one at PCF … maybe.
Great warm-up this morning. If you become even competent at the snatch, everything else we do will seem pretty easy.
April 21st, 2009 on 8:45 am
199
74 40# Kb swings
59 calories rowing
66 push ups
April 21st, 2009 on 10:04 am
252 Total
88 Kettle bell, 58 situps, 61 pushups, 45 calories
April 21st, 2009 on 10:30 am
total was 224 as rx’d
row
kb
pushups
no idea on breakdown but did really well(for me) on row. high 70′s for calories
April 21st, 2009 on 10:49 am
Row
Push-ups
Kettlebell Swings (53lbs)
256 Total: 98 PU, 82 KB, 76 Cal
April 21st, 2009 on 10:51 am
72 Push-ups
92 Sit-ups
76 KB Swings (35 lbs)
33 Calorie Row
Tabata Total= 273
April 21st, 2009 on 11:01 am
85 Sit-ups
69 Push-ups (went to knees after 2nd rnd)
40 Calorie Row
76 KB Swings (35 lbs)
Tabata Total= 270
April 21st, 2009 on 12:04 pm
73 Push-ups
60 Calories Rowed
70 KB Swings (45#)
126 Situps
329 Total (203 w/o situps)
Two rows down the length of the gym at 6:30 was impressive; good adjustment on the fly, Aaron!
April 21st, 2009 on 12:31 pm
Agreed – Aaron did a great job managing the crowds this morning by himself.
April 21st, 2009 on 12:51 pm
Row
Push-ups
Kettlebell Swings (53lbs)
228 Total: 102 PU, 72 KB, 54 Cal
April 21st, 2009 on 1:36 pm
I write today for absolution of my sins.
Today is free cone day at Ben and Jerry’s. Like with the poor form on medball cleans, I blame my fundamentally flawed moral compass for not resisting the temptation.
What’s the penance for this? I hope it’s not burpees. If it is, I probably wouldn’t have indulged.
April 21st, 2009 on 1:48 pm
Susan,
If you are going to sin….go big. I would have hit the big scoop and washed it down with a cinnabun or two
Once every few weeks is fine. My next cheat meal will be one or two chipotle burritos topped with some cheese/enchilada sauce I have at home. I’m thinking that’s about 2500 calories in one sitting! Go hard or go home
April 21st, 2009 on 1:53 pm
Hey PCF’ers. Thanks for all the cards and phone calls during my stay a the hospital. Your all really sweet and it’s great to have a support system.
If you want to call you can reach me on my room phone. 703-664-8447
Thanks again!
April 21st, 2009 on 2:19 pm
283 as Rxd with situps
April 21st, 2009 on 2:41 pm
I say skip the free cone and go for the medium chocolate dipped waffle cone with sprinkles and filled with peanut butter cup perfection. :O) Now THAT’s sinful!! (now I’m daydreaming)
April 21st, 2009 on 3:05 pm
Tes, I’ll see your Cold Stone waffle cone and raise you some French Silk ice cream with a cannoli on the side!
April 21st, 2009 on 3:08 pm
244
43 Push-ups
75 40# KB swings
75 Sit-ups
51 calories
April 21st, 2009 on 3:15 pm
OK, not that anyone cares…but here goes. My cheat meal will hav the following breakout. Each Chicken Chipotle burrito has:
1180 calories
47g fat
125g carbs
61g protein
So two of those would be 2360 calories with 94g fat, 250g carbs and 122g protein. Throw in about 400calories in cheese/enchilada sauce and we have quite a meal.
Brian, this looks pretty paleo friendly to me…what do you think? Sorry, no bacon in this one though.
April 21st, 2009 on 3:56 pm
Pete M, can you actually finish both burritos in one sitting? I would get severely ill if I tried to eat that meal. The Dos Manos from Baja is challenging enough. Though a few years ago Creasy used to down one, then drink about 18 beers immediately after.
April 21st, 2009 on 4:19 pm
Pete M. is that calorie count with chicken, beef, or pork? and is the burrito in a bowl or in a tortilla?
April 21st, 2009 on 5:02 pm
row – 56
kb swings – 68
sit ups – 78
pushups – 54
total = 256 as rx’d
Katie and I will see you all in two weeks!
April 21st, 2009 on 5:03 pm
Chipotle is a top food choice for any serious athlete looking for the extra edge.
For those so inclined, tere is a chipotle calculator, http://www.chipotlefan.com/index.php?id=nutrition_calculator.
My usual meal breaks down to:
680 Calories
21g fat
74g Carb
53g Protein
This does not include the chips which add
570 calories
4g fat
65g carb
8g protein
April 21st, 2009 on 5:06 pm
There’s always room for bacon.
April 21st, 2009 on 5:48 pm
64 cals rows
85 pushups
60 kb swings (1st 2 rds @ 53#, last 6 rds @40#; form was bad; probably should have scaled down to lower weight)
87 situps
Total – 296
April 21st, 2009 on 5:58 pm
(I think these numbers are right…)
50 cals row
83 pushups (mostly knees)
81 kb swings (35#)
79 situps
Total – 293
April 21st, 2009 on 6:01 pm
71 Pushups
51 Row
85 Situps
65 KB Swings (45 lbs)
Total = 272
April 21st, 2009 on 6:01 pm
245 total
67 kb swings (1st 5 rounds at 53# then scaled to 40#; probably should’ve stuck it out as rx’d)
63 push-ups
42 row
73 sit-ups
April 21st, 2009 on 6:21 pm
195 total
30# kb
April 21st, 2009 on 6:31 pm
281 total
77 kb swings (45#)
72 push-ups
54 row
78 sit-ups
April 21st, 2009 on 7:00 pm
319 Total
100 Situps
80 KB Swings (53#
92 Pushups
47 Row
April 21st, 2009 on 7:17 pm
274 Total
101 situps
83 kb swings #35
55 push-ups on DB
35 row (really need to work on this)
April 21st, 2009 on 7:38 pm
260 total
106 situps
62 KB Swings (35#)
44 pushups
48 row
April 21st, 2009 on 7:50 pm
331 Rxd
82 pushups
58 calories
118 situps
73 KB swings (53#)
I’m nothing without the situps.
Nice job 6 PM crew, especially Jenn, who had a monster score. Tes, thanks for the impromptu KB snatch lesson that we so rudely crashed.
April 21st, 2009 on 8:18 pm
86 KB Swings (53#)
69 push-ups
76 calories
86 sit-ups
Total = 316
April 21st, 2009 on 8:22 pm
Push Ups: 71
Rows: 46 cal
Sit Ups: 74
KB Swings: 85 (40lbs)
April 21st, 2009 on 8:38 pm
In order –
Situps: 91
KB Swings: 71
Pushups: 81
Row (cals): 48
Total: 291 as rx’d
Was hoping for pushups to sort of carry me over the 300 mark… but the KB swings just prior probably hindered that effort. Overall though a fun WOD. Great job 7 p.m.!
April 21st, 2009 on 8:47 pm
[...] Jared PCF 090421 [...]
April 21st, 2009 on 8:52 pm
KB Swings: 76
Pushups: 97
Row (cals): 55
Situps: 80
Total 308 as rx’d
April 21st, 2009 on 9:07 pm
Failed to write down individual exercise scores. ~326 total as RX’d…sort of. Exercises were all as prescribed but I quickly screwed up the order (not sure how) and did KB-SU-Row-PU.
April 21st, 2009 on 9:09 pm
276 as rx’d
Row: 46
Sit-ups: 102
KB: 76
Push-ups 56
April 21st, 2009 on 9:12 pm
Push-ups: 96
Row (cal): 51
Sit-ups: 95
Kettlebell Swings (53lbs): 77
Total: 319 RX (I think these were the numbers….)
April 21st, 2009 on 9:40 pm
This was fun.
KB Swings, 53# – 80
Push ups – 73
Row cals – 50
Sit ups – 93
Total: 296 as Rx’d.
Dave C and Katie, have a great Chicago wedding and honeymoon (I forget where youre going for that)!
April 21st, 2009 on 9:59 pm
232 rx’d
KB swings – 62
Push-ups – 64
Row cals – 35
Sit-ups – 71
April 21st, 2009 on 10:04 pm
Tabata Total= 256 as Rx’d
100 Sit-ups
52 Push-ups
41 Calorie Row
63 KB Swings (35 lbs)
April 21st, 2009 on 10:12 pm
Thanks Barrie – I’m also nothing without situps. Dan thanks for the coaching on the rowing – very helpful.
April 21st, 2009 on 11:53 pm
as Rx’d 320.
Looby, yes, I can finish both burritos no problem
well, it may be a small problem but I promise the plate will be clean.
Whaler, the burritos and calorie count I gave are with chicken…and the tortilla shell
April 22nd, 2009 on 12:13 am
266 total
i can’t remember my splits
April 22nd, 2009 on 7:55 am
309 w/ sit-ups
April 22nd, 2009 on 11:13 am
250 Total:
80 situps
72 KB swings (35lb.)
58 pushups (last 4 rounds on knees)
40 cal rowing
Probably overzealous to try the RXd 35lb KB, especially right before the pushups.
April 22nd, 2009 on 1:56 pm
72 KB swings
86 pushups
45 cals row
88 situps
291 total