Tuesday 090623
Update: Reminder that Tuesday/Thursday starting tonight we’re doing 8 pm WOD Classes.
8 Rounds
Run 200 meters
Rest 3 minutes
Coach’s notes in comment.
And Guch, as promised I haven’t told anyone that tomorrow is your last day (back to Turkey you go!) and that you’ll be at Clarendon Grill post-wod for some cold beverages.
60 comments for this entry:
Leave a Reply
Photos
June 22nd, 2009 on 8:00 pm
Ok, so a few notes.
Basically run hard for 200M and please don’t get hit by any vehicles or bikes.
Timing will be dependent on the coach, but one way to handle the logistics would be to start a round every 3 minutes. Thus, if it takes you 1 minute to run the 200M, you get the walk back and any remaining time for reset.
This would be a good day to bring in a watch so you can keep track of your own splits.
Sub row-sprints or 1 minute on old yeller (Schwinn) Emma
June 22nd, 2009 on 8:39 pm
Seeing as how I just got another shot in my knee, I guess I’ll have to row tomorrow. Though I would ROCK this WOD. Can I do 200 meter sprints on the rower?
June 22nd, 2009 on 8:49 pm
I would say yes, you can do 200m sprints on the rower.
June 22nd, 2009 on 9:05 pm
Hey Siddarth thanks for not putting it out there.
FYI people. We are having a happy hour just because some people are looking for excuses to drink. I’m not gonna say who. Vaughn you better show up.
June 22nd, 2009 on 9:11 pm
Guch-
I learned by watching you.
June 22nd, 2009 on 9:46 pm
Guch! I unfortunately may have to sit this one out… I drank too much this weekend in Puerto Rico and consequently may not survive tomorrow’s WOD… especially because it involves running. Don’t worry… if you are at the 5 pm WOD you can enjoy a good laugh at my expense
June 22nd, 2009 on 9:50 pm
I’d like to know thoughts on subbing the row for running too. My IT band is recovering from prior running injuries and I doubt this would help. Or would it better to just use this as a rest day? Which stinks, I’ve been looking forward to WODs that involve running. boo.
June 22nd, 2009 on 10:04 pm
Kari – I would think you would be OK on the rower assuming you’re not feeling any pain – definitely do not run. Also, as Siddharth suggested, and I can attest, the Schwinn is a fun sub, and even less impact (load) than a rower.
I think I’ll be trying to do this WOD, and make myself sick, on the bike.
June 22nd, 2009 on 10:20 pm
Brian PCF,
I just realized that Jen’s get together is tomorrow as well.
If you don’t show up to the hh; I’ll know you are busy trying anti-wrinkle creams, puffy eye erasers and tanning lotions. No pressure, I’ll understand. But when I get back, I expect you to be better looking.
Melanie,
You will be missed. No worries.
June 22nd, 2009 on 10:40 pm
Guch,
I’m so flattered that you asked – I’d be happy to take care of your car for you while you’re away. Let me know when I should pick it up.
Happy trails my friend.
June 22nd, 2009 on 11:09 pm
Guch, when are you coming back? I am not sure I can survive
June 22nd, 2009 on 11:20 pm
LeeAnn,
Anytime. There were other who showed interest as well so, please let’s keep it between me and you.
Rich S.
I’ll be back in a month. Take it easy when I ‘m gone, no need to push yourself 100%. Try working out once a week after a night out. Go for quantity not quality. Do the workouts with half range of motion. NO chest to bar pull ups, NO rx’d workouts and definitely no scaling up. Rest as much as you can. As Siddarth says it makes you stronger.
June 22nd, 2009 on 11:26 pm
LeeAnn – Only one word: ROADTRIP!
June 22nd, 2009 on 11:45 pm
Guch – texting won’t be the same without you.
June 23rd, 2009 on 1:07 am
Guch, I’ll be there, although I was really looking forward to trying some of the creams….
June 23rd, 2009 on 8:11 am
Grouped with Joe P and Brendan, I placed:
3,3,1,1,2,1,2,1 (I think)
June 23rd, 2009 on 8:23 am
OK I’ve finally jumped onto the PCF blog bandwagon. Yes! The kool-aid tastes so good when it hits the lips! Yeah well, we’ll see how long this experiment lasts.
It’s still under construction. But if you care, check it out!
http://teamvelez.wordpress.com/
June 23rd, 2009 on 8:26 am
GUCH!! WTF?? No note, no goodbye, no last evening cuddling, no candle lit dinner. If you think I’m going to be here waiting for you when you get back you have another thing coming.
Scott Q,
talked to Jimmy, because he won’t know for certain if he can do the Oly Cert until September (not enough time if he can’t go for me to find a replacement) he was OK with me giving the slot to you. If you can go, let me know and I will e-mail corporate and give them your name. Just get me a check when you get back and we’re good. cert is $595 plus a $500 DF Pete handling fee
Email me at pmaccone at yahoo dot com and we can work things out.
June 23rd, 2009 on 8:38 am
I can’t believe this day is here. One month will feel like eternity, the days will feel so long, the sun will not shine the same, even my favorite flower scent will not seem as sweet.
I hope I can fight the tears tonight…
June 23rd, 2009 on 9:50 am
Guch, I’ll try to make it tonight, but no guarantees.
If I don’t see you before you take off, count on me listening to our favorite Jonas Brother’s tracks every night until you get back.
June 23rd, 2009 on 9:56 am
It was recently brought to my attention that I am a cheater. The last time we did Fran, on my first set of thrusters, I did either 19 or 20 instead of the required 21. In doing so, I ultimately beat Aaron by 1 second. As penance, on my next planned day of heavy oly lifting, I will perform the disturbingly common self-flaggelation/mental masturbation known as a “3 mile jog”. It might take my fitness weeks to recover.
I am hoping the long term effect of this corporal punishment is an improvement in math skills. As a lesson learned for this incident, I suggest when we run heats of a highly competitive workout, you have the person not WODing count your reps.
June 23rd, 2009 on 10:09 am
8 pm WOD Class starts tonight and continues Tue/Thu from here on out. Enjoy!
June 23rd, 2009 on 10:40 am
Brian, have I told you lately that I love you? Expect to see this girl much more frequently in the coming weeks…
June 23rd, 2009 on 10:48 am
Gule Gule, Guch! Kinda sounds like a song…
June 23rd, 2009 on 10:57 am
PETE!!!! Talk to me on facebook
June 23rd, 2009 on 11:11 am
Emma!!! Hey girl:) I don’t have access to FB at work so I’m reduced to this blog and e-mail which I can check a few times during the day. I know…you have to love the govie facilities!
June 23rd, 2009 on 11:23 am
Gotcha. Email me – emma.moburg-jones@mail.house.gov
June 23rd, 2009 on 11:25 am
Now that 8 pm Wods exist, can we start lobbying for 9 pms on Mon and Wed
June 23rd, 2009 on 12:06 pm
Just did a WOD at Crossfit Verve in Denver..first workout after a few days in Vegas again.
5 rounds, 21 75# thrusters and 21 double-unders…12:40 as rx’d…just awful. Altitude kicked my ass as I could barely breathe for sets 2 through 5
June 23rd, 2009 on 12:13 pm
Erika – go check out Crossfit Alexandria WOD page. You are in the posted pic (from the regionals) running in the background. You look amazing – those guns are HOT sista.
June 23rd, 2009 on 12:45 pm
8 rounds, 160 m sprints
25 sec / 24 sec / 29 sec / 33 sec / 31 sec / 33 sec / 34 sec / 28 sec
160m was the longest convenient stretch of straight, flat blacktop. It was 95 degrees at 10:00, I felt no need for extra exertion. As running goes, this wasn’t half bad, go go gadget legs. But then running in general is a few steps above watching Oprah on my personal torture level. I was bribing myself into doing the last few rounds.
Guch, it doesn’t appear that the female population of Clarendon will be able to survive without the terrible turk. Who will fulfill our manscaped needs?? So cruel.
June 23rd, 2009 on 1:00 pm
Just wondering….has anyone done the PCF WOD today?? or have we truly turned into the “PCF Gossip Column” here. Not that I mind…just wondering. I laughed a lot while I was away this past week.
Brian- I found a level for you. It is permanently off kilter.
Oh and Guch- It’s going to be in the high 90’s Ankara this week so maybe you should stop by Jenn’s tonight and pick up some creams for your sensitive skin. Have a safe trip-
June 23rd, 2009 on 1:12 pm
Today is a good day in Erika-land. My strong arms hero, Sheila, said I have guns and that they look hot
Thankfully, that pic doesn’t have sound because if it did, you would all be offended by the words that were coming out of my mouth during that WOD (speaking of running).
June 23rd, 2009 on 1:14 pm
I don’t know how they did the run, it may have been difficult to record individual times. Me, I was inside rowing.
8 rounds, 200m
:53,:48,:50,:49,:49,:49,:50,:49
June 23rd, 2009 on 1:15 pm
Sub Row for run. Can’t remember the exact break down beyond I got a :39 for the first and last row. Other than that:
1x:38, 3x:39, 3x:40, 1x:41
Enjoy 5 pm crew – I would have loved to do it along side you, but I got tix to BoSox/Nats
June 23rd, 2009 on 1:19 pm
Oh and on my next to last round, I noticed that the resistence was set to 6.
June 23rd, 2009 on 2:00 pm
Sub row for run due to my aching achilles:
44-42-42-42-42-42-42-43 – just couldn’t crack 42 sec.
Guch, I may be there tonight. Bring me back some kofte !
June 23rd, 2009 on 5:35 pm
8 Rounds 200 meters
Best time 54 seconds
Worst time 57 Seconds
Couldn’t remember all 8 times
Also did Knees to Elbows/Ring Dip part of yesterday’s WOD.
15 Knees to Elbows Rx
10 Ring Dips Rx
June 23rd, 2009 on 6:32 pm
[...] Jared PCF 090623 [...]
June 23rd, 2009 on 6:59 pm
I subbed rowing for this, but I dont know what my times were. About a year-ish ago I got a pretty bad stress fracture in my hip from years of long distance running and have had all sorts of complications since. Mainly strength imbalance I guess as I was on crutches for around 6 months. Just curious if this has happened to anyone else in the past and what your recovery experience has been like. I can still run, but only at a comfortable pace for no more than 5 miles. I haven’t done any sort of speedwork/sprinting since and today’s WOD made me paranoid so I didn’t want to risk it. But I don’t want to have to sub the row everytime there are sprints involved. Anyway, I’m totally rambling, just wondering if anyone had thoughts on this. Thanks!!
June 23rd, 2009 on 7:08 pm
30m sprint then pulled hammy. So f***ing pissed. Thank God I stopped when i felt it and didn’t try to be stupid and “tough” it out.
May I just say again…really f***ing pissed.
June 23rd, 2009 on 7:13 pm
8 rounds, 200m
:27, :26, :27, :28, :27, :29, :30, :XX
Not sure about the final round since we ran back towards the box without a timer.
June 23rd, 2009 on 7:38 pm
Felt like I hadn’t sprinted in ten years tonight…oh…wait.
24s-25s-29s-33s-32s-35s-37s-38s
June 23rd, 2009 on 7:53 pm
Done, and my shins are killing me!
June 23rd, 2009 on 8:41 pm
Pete don’t feel too bad, I pulled up with a tight buttocks after three rounds at around 25-28 seconds each. I think it was dehydration, or malnutrition as i ate way too much fast food over the weekend while moving houses. Hopefully tomorrow will be a better day at the box.
June 23rd, 2009 on 9:09 pm
Not sure of my times, but this was tough.
June 23rd, 2009 on 9:12 pm
[...] admin wrote an interesting post today onTuesday 090623 – Potomac CrossFitHere’s a quick excerpt [...]
June 23rd, 2009 on 9:13 pm
:53,:50,:53,:51,:55,:53,:51,:52
June 23rd, 2009 on 9:37 pm
Not sure of my times. Great night for a run though!
Best of luck in Turkey Guch!
June 23rd, 2009 on 9:45 pm
Surpirsed I actually did this one since I have come to loathe running, thanks to CrossFit.
Times were not as shabby as I expected since I literally avoid running at all costs….though I didn’t go all out either.
45 sec, 43, 37, 31, 38, 39, 41, ?
June 23rd, 2009 on 9:48 pm
Kari, I’ve had two stress fractures (one in my right ankle, one in the left foot) and a torn ligament in my left knee, all from running. If you want to talk recovery, give me a shout at at allithurmond at gmail dot com.
These sprints physically decimated me today. Not sure if it was the heat or what, but I was useless the rest of the day.
June 23rd, 2009 on 10:24 pm
Thanks for the “charity” work, Jimmy! I don’t care what Dan says about you. You’re actually pretty cool.
June 23rd, 2009 on 11:06 pm
30 sec / 32 sec / 32 sec / 33 sec / 34 sec / 34 sec / 33 sec / 39 sec
June 23rd, 2009 on 11:18 pm
Ken, I’m always happy to help out. Dan is entitled to his opinions, but I don’t always have to listen.
June 24th, 2009 on 1:11 am
GUCH!!! See you when you come home – safe travels.
June 24th, 2009 on 9:07 am
Done. No clue on the splits.
June 24th, 2009 on 10:19 am
Much nicer weather at 8pm.
First run in 37 seconds. Fifty meters into the second run I pull a hamstring. Concentrating too much on lifting the foot, I guess.
Seven rounds on old yeller to make up – 37 secs on for the first round, 40 secs for the remaining rounds.
June 24th, 2009 on 10:23 am
It went something like this:
28-29-30-29-29-29-30-?
As the first one to go, I forgot to bring back the running stopwatch to be able to get my last split. While I’m sure it was slower uphill, it didn’t seem much slower.
Enjoy your vacation Guch.
June 24th, 2009 on 11:05 am
35,35, 37,…..(Didn’t track every round)
Last round up the hill sucked…48
June 24th, 2009 on 12:12 pm
8 Rounds//200 meters//Rest 3 minutes
33/35/37/38/41/37/45
Plantar Faciitis flare-up post WOD. Heel’s killing me all day. Ergh!!!