Tuesday 090630
Back Squat
5-5-5-5-5
-Rest-
8 Rounds
Tabata Situps
Post load and total reps to comments.
Compare to June 17th for Tabata Situps and June 22nd for Back Squat.
96 comments for this entry:
Leave a Reply - if you want a pic to show with your comment, go get a gravatar!
Men of PCF Calendar
Photos
-
Videos
CrossFit Journal
To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.Operation Phoenix
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion.
June 29th, 2009 on 8:32 pm
YES!!! Another non-finger WOD! Awesome…one more day I have to heal and where I dont have to alter the WOD
June 29th, 2009 on 8:37 pm
Siddarth… this makes up for the WOD today a little bit
June 29th, 2009 on 9:22 pm
Hey guys-
Just thought I’d you know all know that won’t be at the box for a least a week or more. I partially tore a disc between by L4-L5 vertebrae during Saturday’s WOD – probably should’ve ditched on the last two reps. At any rate, I felt fine after the WOD. I was stiff but no more than any other DL-centric WODS and was able to walk around fine and go out on both Saturday and Sunday nights. But at 3 am last night, I experience a series of HORRIBLE back spasms – almost 6 in a 6 hour period. I had to low crawl to use the bathroom, “ring dip” my way up to the toilet, and back to bed, and this evolution was 90 minutes at one point. I did this 4 times and got worse as the night progressed. Finally, with the advice of my doctor, Mary Ellen called 911 on Monday around noon. It’s 9pm now, and I just got home from being discharged after getting an MRI. Fortunately, I didn’t herniate the disc, which would’ve kept me out of work for approx 6 weeks. But for now, the partial tear will keep my home for a few days.
Anyway keep working out hard, but workout SMART. And I’ll see you all hopefully sooner rather than later.
-Ken
June 29th, 2009 on 9:43 pm
Ken,
Get well soon brother!!!
June 29th, 2009 on 9:44 pm
Ok…there are at least 3, maybe even 4 Advil’s calling my name really loud right now…I have a problem. I need help! See you Tuesday night at 8. I’ll try not to be all hopped up on Vitamin I
June 29th, 2009 on 9:59 pm
Get well soon Ken… that kind of injury needs lots of rest (and is a constant nightmare of mine)…
June 29th, 2009 on 10:03 pm
Get well soon Ken. Let us know if we can do anything for you guys!
June 29th, 2009 on 10:08 pm
Take care Ken and get well soon…
June 29th, 2009 on 10:33 pm
Yikes Ken! Please take care of yourself.
(We will all do our best to keep this blog funny so you can laugh while you can’t be here).
And thanks for the reminder to workout smart-
June 29th, 2009 on 10:40 pm
Sorry about the injury, Ken. Heal well and see you at the box soon.
June 29th, 2009 on 10:40 pm
Ouch! That’s no fun Ken. Don’t come back until it is healed. Having ruptured L4-5 years ago, I can attest it is nothing you want to mess with. Give a shout if we can do anything for you.
June 29th, 2009 on 10:53 pm
Ken – So sorry to hear about that! I have an AMAZING doctor that totally helped me through my herniated disc. Her info is: 703-273-0573. Her website is: http://www.drseleme.com/ I would totally recommend seeing her before taking a bunch of drugs etc.
Let me know it goes.
June 29th, 2009 on 11:41 pm
What is the craziness in that pic? A one-armed snatch, maybe??? Awesome.
Ken – so sorry to hear it. Get well soon, and let us know when you feel well enough to go practice some 12oz curls. Guinness is wayyyy better than Ibuprofen.
June 30th, 2009 on 2:05 am
Ken-
Sorry to hear this- get well soon man!
June 30th, 2009 on 2:07 am
I think this is one of the few WODs that doesn’t require me to explain too much since we just did this last week.
Watch your form, practice ditching with PVC and get a spot when it gest heavy. Increased weight with poor form won’t improve your overall work capacity.
June 30th, 2009 on 3:45 am
Oh Ken! I’m so sorry to hear about your injury. I’m not sure with your type of injury if a chiropractor would be appropriate…but I see a great guy in Vienna for an injury I sustained in April. Been going to him on a regular basis even though I have been feeling much better. You can look them up on the internet if you want…Vitality Chiropractic. The doctor’s name is Carrson Morris.
Rest your back and get better soon!
I’m sorry, I hadn’t read your post above before I made a joke about me needing advil :/
June 30th, 2009 on 6:33 am
Squat: 160#
Situps: 111
June 30th, 2009 on 6:46 am
Ken – I hope you feel better soon brother.
For this WOD:
Squat: 235#
Situps: 111
June 30th, 2009 on 7:38 am
Ken, Ouch! Do take care of yourself. We wish you a speedy recovery! Rob, Sheila, and Baby Catron
June 30th, 2009 on 8:24 am
I did heavy squat cleans today for games prep since I hadn’t done them in at least 2 months.
Clean: 5×75, 5×95, 5×115, 1×135, 1×155, 3×135
Situps: 139
June 30th, 2009 on 8:28 am
Does anyone know when we last did 5 rep back squats??
Ken, Get well soon buddy! Lots of rest!
June 30th, 2009 on 8:29 am
Ken, you can count on home egg deliveries… very sorry to hear this and wishing you a full recovery, however long it takes. Let me know if you and Mary Ellen need anything.
June 30th, 2009 on 8:30 am
205 and 87
June 30th, 2009 on 8:31 am
Sal – last Monday
http://www.potomaccrossfit.com/crossfit-blog/monday-090622/
and June 10
http://www.potomaccrossfit.com/crossfit-blog/wednesday-090610/
June 30th, 2009 on 8:33 am
Greetings from Turkey…
After 5 days of drinking and avg. of 5 hours of sleep, today was my first workout; 20 min. Cindy. I managed to get a total of 4 rounds as rx`d.
Music of choice was ‘relax, take it easy’ by Mika.
Weather is perfect, food is great. Only thing missing is a barbell with rubber coated weights.
Brian, I am yet to see a camel.
Ken,
A doctor in the name of Bob Hope performed my cervical spine surgery two years ago. I did a lot of research before going to him. He is very good. Get well soon.
June 30th, 2009 on 8:35 am
BSx5: 135, 165, 185, 185, 165
Tabata sit-ups: 85
June 30th, 2009 on 8:40 am
Rob/Sheila-
Have you guys considered naming the new one Jon or Jonathan? I’m told its the trendy name these days.
Jon Catron does have a nice ring to it….
June 30th, 2009 on 9:12 am
BSx5 – 135-155-175-195-215
Tabata sit-ups: 81
Get well soon, Ken!
June 30th, 2009 on 9:29 am
Ken, that sucks. Get better soon.
Sally, 6/10 and 4/20 were the last times we did 5×5 back squats.
BS: 175 with much better form than last time.
Tabata SU: 113
Rich, I finally beat you at something. I’m sure tomorrow will be a different story…
June 30th, 2009 on 10:03 am
BS: 255
Tabata Situps: 105
June 30th, 2009 on 10:12 am
Don’t forget the power lifting seminar!
Being strong is awesome in itself. Everything we do in life is dependent upon some level of basic strength. All of those things get easier when the amount of strength you require for an activity is a smaller percentage of your maximal strength.
Performance will improve across the board. Lifting heavy promotes a healthy hormonal balance that regulates insulin and promotes fat loss. Improving your max strength allows you to go faster and harder on metcons. The Intensity that it allows you to generate on a WOD is the single variable most associated with positive adaptation in your body.
Come come learn how to do the big lifts. It’s the only time in CrossFit someone will ask you “watcha bench?”
http://www.potomaccrossfit.com/upcoming-events/power-lifting-seminar-with-aaron-moburg-jones/
June 30th, 2009 on 10:20 am
Thanks Zack! I appreciate it!
June 30th, 2009 on 10:25 am
BS: 275
Situps: 103
June 30th, 2009 on 10:54 am
55,60,65,85,95
79 situps
June 30th, 2009 on 11:42 am
Aaron, what lifts will you be going over in the seminar?
June 30th, 2009 on 12:06 pm
I almost fear putting this request out there since I know passions run deep and I am a doubter… but here I go…
I am wondering if anyone would be willing to be my Zone mentor. I have the book and have registered at the website, but apparently I need help. The book says that I am 32% body fat. The website says I am 14% (not possible). One says 10 blocks a day. One says 12 blocks. Both of those seem like an insane amount of food to me.
Maybe I just need math help…
Anyway, if you are willing to kill work time to help me figure this out by answering a few (or hundreds of) questions, please email me at sophie dot luxmoore @gmail.com
Thanks!
June 30th, 2009 on 12:34 pm
195# max back squat. 99 situps
June 30th, 2009 on 1:06 pm
Dave,
Lifts will be squat, deadlift, press, bench, power clean.
Sophie, both 10 and 12 blocks are no where near insane amounts of food. A 10oz chicken breast (which is above average but not huge) would be your total protein intake for an entire day if you ate 10 blocks. That’s one chicken breast. I eat two in one sitting.
June 30th, 2009 on 1:28 pm
Aaron, I wish I could come to the seminar but I’ll be out of town. Is there a chance there will be repeats of these seminars later on?
June 30th, 2009 on 1:30 pm
I’ll throw in my hat for the power lifting seminar. I will be there. I know many of my fundamental misconceptions about these lifts have stunted my past progress. Hope to see a bunch of you there.
June 30th, 2009 on 1:35 pm
BS: 185 x5
Tabata Situps: 119
June 30th, 2009 on 1:38 pm
BS:170
Tabata situps: 118
June 30th, 2009 on 2:27 pm
Aaron, we’re covering bicep curls at the seminar, right? I think my form on those has really been lacking.
June 30th, 2009 on 2:33 pm
We may cover bicep curls but I do them a little differently. Instead of picking up a dumbbell, I have you grab a bar over your head, strap 100lbs to your waist, and curl your arms until your chin passes over the bar.
June 30th, 2009 on 2:38 pm
Hey everyone-
Thanks so much for the well wishes! That really means a lot to me
Good news: I’m starting to walk again as long as I’m near something I can put my hands on, which is far better than what I could do yesterday.
With a bit of irony, even though I hurt myself during a CrossFit WOD, I really believe my fitness and core strength developed thru CrossFit has been a critical positive driver in regaining my mobility. I have a ways to go, but I think tomorrow will better than today and so forth.
June 30th, 2009 on 2:59 pm
Aaron, looks like the lifting class is already full? Got room for one more?
June 30th, 2009 on 3:08 pm
Jon – you are right – Jon Catron is a beautiful name. However, Rob’s older brother already owns that title. Plus, Rob thinks he has the best name in the world. So, even if Jon were not taken, I don’t think it has a shot.
Sorry about your injury Ken.
June 30th, 2009 on 3:09 pm
Whoops, waited too long. Aaron, could I also be added to the waiting list for the lifting seminar.
June 30th, 2009 on 3:13 pm
Let me see what we can do about the lifting spots. We want to get people in, but we also want to keep the attention personal.
June 30th, 2009 on 3:20 pm
Ken – YEEEOOWWW!!!! Get better soon – we’ll keep the bike warmed up for you
Glad to see the positive outlook!
I know a lot of you have heard me talk about my experience with injury, but for those that haven’t heard me on my soapbox, I’ll throw out some of my observations.
I never considered myself a person who went “hard enough” to hurt myself. I just did not think I had that type of mental toughness. However, the thing about CrossFit is that you build capacity over time, and, eventually, without even really realizing, you have the capacity (intensity, strength, and mental toughness) to overdo it. CrossFit develops the mental toughness to go beyond what your mind could normally deal with . . . which is a great ability to have when training, but with that ability you need to develop the ability to tell the difference between “pain” and “injury” (I’m pretty sure these are the terms conventionally used to make this distinction, but you get the point, regardless).
I have started viewing this phenomenon as a reverse bell curve. As a CrossFit beginner you are at a slight risk because of the high intensity and the new movements – but rarely are people strong enough to get themselves into trouble with loads. In the middle you’re generally OK because your body becomes used to the intensity fairly quickly, you’re familar with the movements, and your strength, while developing, has not reached that high of a level. At the other end of the curve is when things can get spicy – intensity, strength, and mental toughness all converge into the ability to “overdo it.”
This is how I think about things to help me keep myself from overdoing it.
Of course every person is different – some people come in with more strength, some with more mental toughness . . . so your curve might be shifted slightly.
Bottom line, scale, be careful, listen to your body, and learn from others misteps – walk the line between “pain” (challenging yourself) and “injury.”
June 30th, 2009 on 3:25 pm
Aaron -
Sent you an email earlier but I will post it here as well – add me to the waiting list please.
June 30th, 2009 on 3:32 pm
Sophie,
I know you’ve probably gotten quite a few emails by now, but check out the link at the bottom of this page entitled “Nutrition basics” It’s a good on and may be all you need to get started (it was for me)
June 30th, 2009 on 3:49 pm
Hey guys, normal schedule this weekend, no class changes/cancellations.
June 30th, 2009 on 3:54 pm
Aaron:
Could I also please be added to waiting list for the seminar?
June 30th, 2009 on 3:58 pm
We are working on opening up more spots. I’ll let you know when I know, but keep an eye on the sign up.
June 30th, 2009 on 4:18 pm
Back squat: 175
Tabata situps: 112
June 30th, 2009 on 6:04 pm
went lighter on the squat to focus on depth:
115-125-125-135-135
Situps: 122
June 30th, 2009 on 6:10 pm
Back Squat: 185-205-235-205
Tabata Situps: 108
June 30th, 2009 on 6:13 pm
Back squat: 5 x 155
Situps: 106
Sorry to hear about the injury, Ken! Hope tomorrow is better.
June 30th, 2009 on 6:29 pm
[...] Jared PCF 090630 [...]
June 30th, 2009 on 6:30 pm
115, 127
June 30th, 2009 on 6:31 pm
Ken, hope you heal up quick.
BS: 5 x 265
Situps: 107
June 30th, 2009 on 6:31 pm
135-155-155-175(f)-155
124 situps.
Way to crush some situps Rick!
June 30th, 2009 on 6:37 pm
105-115-115-120-130
114 situps
June 30th, 2009 on 6:46 pm
Katie and I would definitely like to be added to the waiting list!
June 30th, 2009 on 7:12 pm
5*285lb low-bar squat, notapr
100 situps
June 30th, 2009 on 7:34 pm
85-95-85-95-100 (lighter weight, def improved my form)
85? sit-ups
Thanks for the advice and help on diet today. I appreciate the answers from you guys to my questions. I am sure there will be more. It has been a reminder of my favorite thing about xfit- the people…
June 30th, 2009 on 7:47 pm
BS: 225-225-245-225-205
SU: 109
Ken, rest up and take your time getting back at it. Good luck man.
June 30th, 2009 on 7:52 pm
Aaron – I can’t make the powerlifting seminar cause of my work trip to Atlantic City for 2 weeks. If there is enough interest could you maybe do a second one later this summer?
June 30th, 2009 on 7:53 pm
VERY light today! Did 4 sets with 155. Hammy felt good but still a bit tender so no need to be stupid.
Finger will be ready for the Games…and yes I will cry like a girl because of the pain..bit I’ll do whatever the team needs!
Tabata SUs: 114
June 30th, 2009 on 7:58 pm
BS – 130
SUs – 103
June 30th, 2009 on 8:17 pm
Back Squat: 165
Tabata Sit ups: 109
June 30th, 2009 on 9:00 pm
BS: 135-165-185-205(PR)-185
Tabata SUs: 105
As compared to:
BS (4/20): max 195
Tabata SUs (6/17): 100
Huh, who would have thought that me taking it easy on my back still resulted in a PR? Back was still a bit tight feeling at 205, so took it conservatively and backed off. Next time – 225.
June 30th, 2009 on 9:01 pm
Back Squat: 125-145-150-155-160
Tabata Sit Ups: 109
June 30th, 2009 on 9:05 pm
Back Squat
85-105-115-115-115
Tabata Situps
105
June 30th, 2009 on 9:12 pm
Back Squat – 185-205-235-205
Situps- 117
Feel better quick Ken
June 30th, 2009 on 9:13 pm
BS: 65-65-65-70-75 (I have chicken legs
Tabata Sit ups: 68
June 30th, 2009 on 9:22 pm
Back Squat: 225-275-315-365-135
Tabata Situps: 103
June 30th, 2009 on 9:26 pm
Nice job to everyone tonight – lots of motivation, lots of eyes on people’s form. Love the fact that everyone got on board for the “full depth squats” win. Shout outs to Christine, Leanne, Scott, and Kassi for awesome improvement on range of motion. Your old squat wouldn’t even recognize your new squat.
June 30th, 2009 on 9:30 pm
BS: 135-185-225-225-205
situps: 100
June 30th, 2009 on 9:56 pm
65-75-85-90-100 (pr)
situps: 90
June 30th, 2009 on 10:04 pm
95-105-115-125-130(x3)
Situps: 102
June 30th, 2009 on 10:36 pm
Went lighter on the back squat as compared to the last time we did this, but very happy with my form.
Warm-ups: 35 (bar), 85
115, 125, 135, 145, 155
TABATA sit-ups are pathetic: 80
June 30th, 2009 on 11:04 pm
185-225-275-295-225
101 sit-ups
Ken, I’m sorry to hear about your back. I also tweaked my back on Sat, but it’s not that bad. your story freaked me out a little, so I’m not going to push it for a while.
June 30th, 2009 on 11:04 pm
125-130-135(3) that was it, shoulder hurt from bar resting on it and my hamstrings aren’t used to this squat depth and got tired quickly!
137 Tabata sit-ups. (pr)
Thanks Dan
I love squats but they are so tough for me.
June 30th, 2009 on 11:06 pm
I would like to add that it’s not that I’m lazy, my shoulder is in pain from Sunday. Mild injury.
July 1st, 2009 on 12:03 am
95-115-145 (4) – 135
tabata situps – 91
July 1st, 2009 on 12:31 am
65-85-95-105-115(4)
Tabata situps – 106
July 1st, 2009 on 7:37 am
BS 185#
Situps 88
July 1st, 2009 on 9:16 am
135-185-205(PR)-210(PR)-195
70 situps, a personal record for Tabata situps (10,10,10,9,8,6,8,9). Must have been the new Abmat.
Previous BS of 195 on 6/10. Previous Tabata SU was mid-fifties.
July 1st, 2009 on 1:24 pm
225# for squats
127 tabata situps
July 1st, 2009 on 4:12 pm
225-245-245-255-255
Tabata Situps 110 (10 more than last time)
The recent workouts have really taken a toll on me so I did a lighter weight and tried to work form and depth and it still felt heavy even though I was able to do 300 lbs for 5 reps last time.
July 2nd, 2009 on 10:54 am
[...] admin wrote an interesting post today onTuesday 090630 – Potomac CrossFitHere’s a quick excerpt [...]
October 29th, 2009 on 3:49 pm
to try for your acne. accutane price inflammatory acne. buy accutane to try for your acne. buy accutane always something else accutane buy online india by acne and others are not, accutane buy canada pharmacy more serious cases, accutane law suits
December 22nd, 2009 on 4:46 pm
First, let me commend your clarity on this subject. I am not an expert on this theme, but after learning your article, my understanding has developed substantially. Please permit me to snap up your rss feed to stay in touch with any potential updates. Great job and will offer it on to supporters and my website followers.
June 23rd, 2010 on 1:07 am
I have been perusing a number of posts and have loved it. Stick with it