Tuesday 090804
For time:
30 Thrusters, 95/65 lbs
40 Pullups
15 Superman
15 Situps
20 Thruster, 95/65 lbs
30 Pullups
30 Superman
30 Situps
10 Thruster, 95/65 lbs
20 Pullups
45 Superman
45 Situps
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August 3rd, 2009 on 8:24 pm
That’s a badass picture. The dumbbell looks like it’s holding him up.
August 3rd, 2009 on 8:35 pm
Wow
60 Thrusters
90 Supermans
90 Situps
90 Pullups
This may take awhile….
August 3rd, 2009 on 8:38 pm
holycrap
August 3rd, 2009 on 9:01 pm
I will be there for the 9:30am class…that should have me done by my usual 5:40pm time!
August 3rd, 2009 on 9:05 pm
Not sure whats worse, the workout or the pic
August 3rd, 2009 on 9:26 pm
Exactly Pete.
Can we break this up across all of the evening workouts?
I am thinking first round and a half from 5-6pm, remaining rounds completed sometime between 6pm and 8pm…
August 3rd, 2009 on 9:42 pm
Click the name for a can’t miss bacon product…no words…
August 3rd, 2009 on 10:02 pm
90 pull ups? 90? YIKES!…are you trying to scare us newbies away? see you at 9:30…(maybe)
August 3rd, 2009 on 11:01 pm
Great olympic weighlifting video linked from my name. Guy wins gold on his last lift in Beijing.
August 3rd, 2009 on 11:50 pm
that OLY lift video was unreal, thanks for sharing
August 4th, 2009 on 6:25 am
Ian,
THere is no way for this to sound on the level but here goes. I have your shorts and shirt that you left in the car at the Games. I washed them and will leave them at the gym tonight for you.
I think now’s the time where I say that I had a wonderful night with you…its always been a dream of mine to marry rich…and even a doctor….so please keep in touch.
August 4th, 2009 on 6:53 am
I love the bacon link… “because everything should taste like bacon”
these are my PCF stocking stuffers for this Christmas…
August 4th, 2009 on 6:55 am
Amazon has the LOCKDOWN on bacon paraphernalia! Check this link out in my name, and look at all the “related items” under Eric’s link.
Now cutting my hands open during a WOD won’t be as bad.
August 4th, 2009 on 7:05 am
21:12, with pullups scaled down because of elbow pain (otherwise rx’d).
August 4th, 2009 on 7:25 am
There will be a Happy Hour at Clarendon Grill on Thursday at 7pm to send Ian on his way to become the great Dr. Ian! (Start signing up now to have him evaluate all of your CrossFit aches and pains.) Rumor has it some of the guys in the gym will then be having a Whiteboard Cleaning Party in hopes of moving up a spot now that Ian won’t be with us and, from the sounds of the above posts, we will need to create a support group for Pete during this difficult time…
August 4th, 2009 on 7:52 am
You are right Tes! So many emotions right now. Am I happy about moving up on the Crossfit Total ranking or sad to see my sugar daddy leave for greener pastures?
August 4th, 2009 on 8:11 am
Wow, Mr Bacon vs Monsieur Tofu? Gee, I wonder who will win that fight!
http://www.amazon.com/Bacon-Monsieur-Tofu-Action-Figures/dp/B0014E056A/ref=pd_sbs_t_14
August 4th, 2009 on 8:16 am
Completed pack WOD in 23:07 using 65lbs for thrusters. Used the blue band for most of the pullups and threw in the green at the end.
August 4th, 2009 on 8:19 am
As a part of my knee rehabilitation for the month, shall I sub shoulder presses for thrusters? At what weight?
August 4th, 2009 on 8:19 am
Hey I have a question: what is the open gym time from 11-2? If I show up in between that time do I just do the WOD alone or with other people who also show up?
August 4th, 2009 on 8:33 am
Kari,
It depends on how many people are at the gym. If you are in a hurry, you can knock it out alone. Most times, people start the WOD in small groups.
To the morning classes: Highly motivational. I saw lots of folks demonstrating good form on the thrusters. This makes all the difference in the world. Looked like most people had a solid strategy for taking down a challenging looking WOD
Individual shout outs go to Jen N., who owned the WOD this morning. 15min flat. (sorry to steal your thunder, Jen) I think after she was finished I actually saw her take the WOD, roll it into a ball, and punt it out the door.
Honorable mention goes to Eric for the gutsiest effort the day so far. Again, motivating to see someone push themselves.
August 4th, 2009 on 8:33 am
Kari, other people are usually there, walking in and out, so you can do the WOD with them. And yes, it is 11 -2!
August 4th, 2009 on 8:45 am
16:15 as rx’d…scarily enjoyed this.
I have purchased my windex and a sponge for the after party….
By the way, can anyone else see Ian being like the “Doctor” in the hydroxycut commercials. Only it will be Ian promoting Crossfit while overhead squatting a 400 pound obese man…just saying.
August 4th, 2009 on 8:46 am
Great Oly video Jon! It is amazing to see these guys move like machines (just like Jimmy G). I also love the look on the Russian’s face when the German was getting his gold medal.
August 4th, 2009 on 8:49 am
28:32
Everything as RX’d except for the last 26 pullups where I had to resort to the blue band (a combo of torn hands from KTEs and 90 just being a lot of pullups).
Thanks for the shout out and support Seamus, in hindsight maybe should’ve scaled thrusters, but it felt good.
Time to apply some bacon band aids…
August 4th, 2009 on 8:53 am
22:42 with thrusters scaled to 75 lbs, everything else RX’d.
August 4th, 2009 on 8:57 am
Erika, I hope you clicked on Eric H’s name!! It is calling my name…
August 4th, 2009 on 9:10 am
Wow, lots of ground to cover, so here goes:
1) Sally! You must be in heaven…your two favorite things (chapstick and bacon) combined in one little stick of heaven. We must place an order immediately.
2) Kari. Way to eat your words, sister.
I’m only kidding. Trust us – give this a try and I promise you’ll feel better and see an upswing in performance. Holler at me when you have questions. And, I second the votes for almond butter and sun butter – you’ll forget peanut butter even exists. Rumor has it Brian is not the only one that can finish a jar in one sitting.
3) Ian. Not allowed to leave. That is final. This goes also for Jimmy G and anyone else that thinks their “job” has to take them elsewhere. PCF is your job, people. Where is the dedication?!
4) Jen N. As usual, you are my hero. Nice work.
August 4th, 2009 on 9:12 am
18:50. Subbed squats for thrusters; blue band pullups; Reps as prescribed
August 4th, 2009 on 9:50 am
17:22 as rx’d
Jon M, awesome Oly lift video. Great story behind the winning lift too. I think that was the best part.
Seamus, thanks for the tip on keeping the legs together. That modification on kipping form made a big difference on the pull-ups.
DF Pete, thanks for laundering my clothes. Had no idea that I left anything in Cali. On another note, for weeks I had no idea who DF Pete was. Thanks for the reveal. What’s with “DF”?
Erika, trust me, I don’t want to leave. You should consider opening a PCF branch in Charlottesville so I can remain a part of the PCF fam.
August 4th, 2009 on 9:51 am
Erika – you are my hero – muscle ups!!
I’m pretty sure you can kill me on this if you want to. Your pullups are better than mine and that’s where i took all the breaks.
August 4th, 2009 on 9:54 am
I’m all about the almond butter, but what do you put it on? I’m not eating bread, anymore. (well, except for my mom’s homemade rolls, last week…)
August 4th, 2009 on 10:12 am
I put almond butter on apples, pears, and bananas. You could also try it on celery. I rarely eat bananas due to the high sugar content but almond butter on bananas with a few raisins is a very tasty snack.
August 4th, 2009 on 10:18 am
Almond butter on a spoon is awesome.
August 4th, 2009 on 10:25 am
Erika, nice muscle up yesterday!
August 4th, 2009 on 10:28 am
21:13 as rx’d
Although the time doesn’t look that good, my thruster ability is really starting to improve
August 4th, 2009 on 10:32 am
ON A SPOON!!!
No coaches going to chime in on my sub?
August 4th, 2009 on 11:01 am
Looks like I’m taking a rest day today….
August 4th, 2009 on 11:07 am
20:48- Rx’d
August 4th, 2009 on 11:45 am
19:01 rx’d
August 4th, 2009 on 12:16 pm
Ian: I assume you know this already, but CF Cville just opened about a month ago and buddy of mine is a coach there.
August 4th, 2009 on 12:30 pm
Ian,
DF stands for Disease Free. I was at PCF for about a week and I put a message up on the blog that I was going to a happy hour and all were invited. Brian chimed in that everyone should attend the HH and that I seemed like a very polite, nice, Disease Free Gentleman.
And thus…DF Pete was born!
August 4th, 2009 on 12:36 pm
Justin, you assumed right. I actually tried to find a place to crossfit before looking for housing. Which coach is your friend?
Pete, after sharing close quarters with you in the swingers suite in cali, I am glad to know you are in fact DF.
August 4th, 2009 on 12:39 pm
Charles Leonard coaches there and he and his brother actually got me into Crossfit. I would be more than happy to put you in touch with him.
August 4th, 2009 on 1:01 pm
19:16 as rx’d (barely missed you Ryan)
Rich S./Ian – no trash talking today, amazing times!!
August 4th, 2009 on 1:07 pm
[...] Potomac CrossFit WOD 090804 [...]
August 4th, 2009 on 1:32 pm
Lynette- I put almond butter on a spoon. If I don’t have a spoon, a butter knife, fork, spatula, or my finger works…
I haven’t tried to eat the whole jar in one sitting, but I’m sure I could put Brian’s almond butter eating to shame if there was a contest.
August 4th, 2009 on 1:48 pm
Emma, yes, you can sub push press for thrusters due to your knee. However, you soon will be “certified” so this qualifies you to make these decisions too ;o)
August 4th, 2009 on 1:54 pm
19:27 pack
Subbed 75 lbs on the thrusters and used a black band for all the freakin’ pull-ups. I was pretty stoked that I was still able to do sets of 5 pull-ups at the end.
August 4th, 2009 on 2:31 pm
Ha! Thanks Tes, I just wanted to make sure I was doing my best to follow the coach’s programming
(it would be shoulder press though – doc says I’m not even allowed to push-press!).
However, I’m having a crazy allergic reaction to something so I will be at home for the evening all hopped up on benadryl (that actually doesn’t make any sense).
I’m pretty high right now as I’m typing this…
August 4th, 2009 on 2:39 pm
Yikes, this was brutal. Pullups after thrusters are horrible. supermans and situps were kind of a nice break.
20:31 rxd reps, but blue band for pullups and 45# thrusters.
THANK YOU, Tes for cheering me on. No way I would have been able to do all that without someone helping me
August 4th, 2009 on 3:41 pm
Looking forward to the brutalness that this appears to be.
August 4th, 2009 on 4:47 pm
Is anyone else extraordinarily excited about the new tabs at the top of the website? The “coming soon” is just a tease.
August 4th, 2009 on 7:19 pm
25:50ish
Rx’d reps
55# thrusters
blue band pull ups
August 4th, 2009 on 7:21 pm
I’m not even posting my time. I just realized I messed up the amount of sit ups and supermen I was supposed to do…damn it.
August 4th, 2009 on 7:29 pm
pack version with 65# thrusters and a combo of blue/tan bands for pullups (dead hang) – 21:12
learned how to kick up into a handstand after the WOD — thank you Tes!!
August 4th, 2009 on 7:33 pm
I haven’t done 95lb thrusters in so long they actually felt pretty good. Pull-ups were a different story. And sit-ups were bad as always.
17:13 RX’d
That middle set of 30 pull-ups almost killed me.
August 4th, 2009 on 7:51 pm
18:30 – Pack Version
65# Thrusters
Green Band Pullups
Pullups murdered me bad. It was ugly.
August 4th, 2009 on 8:11 pm
21:20 Pack with 55#
August 4th, 2009 on 8:13 pm
23:15 55 Lb thruster and blue/green band after which
Brian asked me why I was using a green band? And swiftly diagnosed my rotator cuff injury and told me ice would fix everything and I could do “real” pull ups tomorrow.
August 4th, 2009 on 8:15 pm
22:16 Rx — Favorite part about crossfit is getting humbled by workouts like these
August 4th, 2009 on 8:18 pm
25:09 rx’d
This took me 8 more min. than I thought.
August 4th, 2009 on 8:19 pm
15:00 even. Pack reps and weight RX’d.
I planned to do the whole thing as RX’d right up until the word “go” and then chickened out. Thrusters always intimidate me but they felt relatively good this WOD. Shoulda done the RX’d reps.
August 4th, 2009 on 8:20 pm
19:40 as Rx’d. Thrusters weren’t bad, pull-ups sucked..should have had better strategery.
Ian, your shorts and shirt are in the top shelf on the right in the back right of the gym in the wooden bins.
I took one last sniff of your shirt before leaving them there!
August 4th, 2009 on 8:24 pm
16:56 rx’d
it is hard to breath while doing the superman
August 4th, 2009 on 8:24 pm
14:15 at 85#, Pack and blue band. Shouldve done RX reps.
August 4th, 2009 on 8:33 pm
15:00 RX
August 4th, 2009 on 8:38 pm
23:21 Rx’d
I’m playing with my carb intake, so was gassed very quickly.
August 4th, 2009 on 8:39 pm
16:13 as RX’ed
This was an absolute killer and didnt feel right for over 20 min following.
Great job to everyone in the 5pm!
August 4th, 2009 on 8:39 pm
Pack:
55lb Thrusters/Blue Band Pull Ups
13:41
Feeling guilty about using the blue band. But today was Day 5. Tomorrow…Rest Day…Ahhhh!
August 4th, 2009 on 8:56 pm
18:55 as rx’d.
Thrusters were strong, and form got better throughout the WOD. Thanks Kristin for keeping my honest. Oddly enough, doing deadhang pullups for the past 6 weeks seems to have negatively affected my kip. I guess it’s a timing issue. Overall, I was psyched about this all day, and I’m stoked to have done my first lifting WOD as rx’d since I got hurt
August 4th, 2009 on 8:56 pm
26:34 RX’d
My hand ripped on my 89th pullup…stupid hand!!
August 4th, 2009 on 9:01 pm
This was tough!
45lb Thrusters/Pull-ups (with assistance but don’t know really how much with this machine here and I can’t use the blue bands cause there’s no bar!)
Rx’d reps
27:00ish
August 4th, 2009 on 9:13 pm
does anyone have the scaling info from this WOD?
August 4th, 2009 on 9:30 pm
22:05
85#
first 30 pull-ups unassisted, blue band for the rest
August 4th, 2009 on 9:35 pm
so…95# on the thrusters (good)
Blue band on the pull ups (not as good)
time…sigh 29:57 (bad) at least I didn’t break 30 min
And who does the superman? If you guys start prescribing the mountain climber and the steam engine I’m going to have to start wearing my Army issued reflective belt.
August 4th, 2009 on 10:05 pm
16:09 Porch version
I started to do Rx’d, but after all those thrusters in the first round, I was only able to get 3 pullups at a time max. I should have been more reasonable and shot for the Pack.
Thrusters made me their bitch today. I am devising a strategy to turn the tables on them.
August 4th, 2009 on 10:23 pm
16:10 – Pack but with 55# thrusters and blue band for pullups…..
But in retrospection either should have Rxd (I can’t believe that I am using that word) the reps or should have gone another 20# up on the thrusters….
I definitely got better at pullups (started with jumping in foundations (June), I think I should try using tan band the next time)
August 4th, 2009 on 10:41 pm
Great progress, Abi! Go for the tan band. Stay aggressive!
August 4th, 2009 on 10:47 pm
Wow. This was tough.
As rx’d: 18:35. Jen N, you killed this one – despite the fact that I came in second on the leader board, I wasn’t even close. Seriously impressed – you gotta be a rockstar to be 3+ minutes ahead of the second place finisher.
Thrusters were a-ok – first round unbroken, broke the second and third rounds once, I think (it is all a little hazy). Pull ups were broken more than I would have liked, and overall, I just got gassed. Long-ish metcons are my downfall.
August 4th, 2009 on 11:56 pm
[...] Jared PCF [...]
August 5th, 2009 on 12:12 am
Thanks Ken! Hope you have fully recovered from your injury and WODing in full force again !
August 5th, 2009 on 9:11 am
puppies 9:35
August 5th, 2009 on 9:21 am
19:39 blue band and some jumping pullups. Pullups just killed me. Thrusters at 95# felt pretty good.
August 5th, 2009 on 9:31 am
23:28 Rx’d reps
blue band pullups (last 20 w/ green)
55# thrusters
August 5th, 2009 on 9:33 am
26:00 with the Pack & banded pullups.
August 5th, 2009 on 9:37 am
19:02 pack, with 42#. Blue band pullups for all but the last 12 or so on green.
Upper body strength continues to be my challenge.
Christine – nice working with you! I would’ve taken even longer on those darn pullups, if I wasn’t hurrying to stay out of your way =)
August 5th, 2009 on 10:21 am
22:47 Pack. Blue band and 95# thrusters.
August 5th, 2009 on 11:29 am
23:27 pack w/85 lb thrusters
In the interest of full disclosure, I think two or three pull-up reps were missed in the second round of them, as my tape hand-guard-things were bunching and ripping and I was on the verge of a hand blowout. Time saved on those was probably lost to dodging people and barbells and finding a free pull-up bar during the huge 6:00p class.
August 5th, 2009 on 11:53 am
22:55 rx’ed
August 5th, 2009 on 12:16 pm
I think its was 27:21? I cant remember
very proud of that…
35lb shoulder press/push press at the end
kipping pull-ups ALL 90
my hands are shot but I bought some climb on! last night and its amazing, blisters are pretty much healed.
August 5th, 2009 on 2:15 pm
I loved this WOD.
18:39 as Rx’d with GHD situps/hip extensions. GHD situps were by far the hardest part of the WOD, though today everything is sore except my stomach. Little disappointed with my time. Last 45 situps took me almost three minutes. 9 sets of 5 seems like an eternity. Thrusters and pullups went well
August 5th, 2009 on 8:58 pm
23 minutes