Reminder: Today at 1900 is going to be the beginner focused Olympic lifting class.
Because I’m lazy and don’t like doing math, and I want a lot of people to be able to come learn, the cost is going to be $12 a class. No packages or commitment. Maximum flexibility.
We are going to be meeting on Tues and Thurs at 1900 and Saturdays at 0900. If the numbers seem to be getting too big, I’ll start offering more options.
Be there or be square. Try to come a little early to warm-up so we can start lifting right at 1900.
Jon, I plan on being there at 7 (barring any last minute client meetings). Since it is a heavy WOD, I’m also thinking of doing the 6pm WOD – or do you recommend not doing both?
Here’s my unsolicited $.02. But I bet Jon would say b/c it IS a heavy WOD he wouldn’t advise going to the 6pm. It’s highly probabable you’ll be lifting heavy snatch or clean & jerk. In which case, your legs, shoulders, and core would already be shot from the 6pm. Alternatively, you could be doing a lot of skill work, which will still work you over pretty good to the point of needing to ice afterwards….not that I know anything about that…
Today would be an acceptable day to double up. Tuesday’s are the more beginner focused class, so we will spend a lot of time with the PVC and barbell. We will move a little weight near the end. For those who can’t go to two separate WODs, we can also do a little “burner” WOD at the end of the 1900 class tonight.
Rick, oly folks usually do strength work AFTER oly work, so beware when you start using heavier weights you may not want to do the strength stuff beforehand.
That’s a very common issue Emma. It can take years for the ratio to reverse itself.
I think I only managed it because I ONLY did squat cleans for about 2-3 years. A solid rack position, strong front squat, and fast hips are what you need to improve. Lots of lower weight reps (not metcon style) where you practice beating the bar to the ground. And a great drill is the clean drop (I thikn that’s the name). Stand at full extension with the bar. With no momentum on the bar other than a shrug, beat the bar to the bottom and catch it in the rack.
Yes, it has been discussed … The best workout would be surviving the riot that ensued. But I think it is a fun idea. Maybe even to have one day be a surprise day.
Prob;em is that it would really only be a secret to the morning crew.
So I’m at work trying to figure out what weight to use tonight (again), if you know what your 1 rep max and 3 rep max is for both, what percentage of that do you start with for the first round?
Don’t make me write a 3000 word blog post on how important heavy days are … I’ll do it. I’m not even kidding. Then none of us will get any work done and we’ll all get fired.
We had Kelly (light) and yesterday’s WOD (gymnastics and metcon).
(Thanks Danielle for the encouragement and Brian for the badly needed coaching!)
1st handstand in 15+ years.
1st GHD situps (YAY!)
I was real tempted to beat myself up for being such a 135lb weakling, then I remembered that I could never DO a 45lb shoulder press when I did weightlifting by myself. With machines.
Note to self – this is a process….focus on progress.
Kari, I would add that all three of your work sets should be heavy. So you can start light (50%) but think of it as a warm-up. When you hot a set that’s hard, but you could have done 1 or two more, that is the beginning of your work sets.
I agree with Guc that you should try for a PR with 5 reps at your 3 rep max and don’t wait until your last set to do it. If you get it and think you could get it again, go for it. If you barely got it and don’t think you could do it again, drop a little weight (still keeping it heavy) and finish off with that.
Love the last pic of me at the HH. If that doesn’t say it all. now you know why I had to leave early. Nothing good would have become of me had I stayed. Looking forward to tonight. I need to lift some heavy shit!
That’s so they wouldn’t have to read a boring 3000 word rant from me when they got back to work. if Brian threatened to become permanent DJ if people didn’t show up for strength day I think we would have run out of barbells.
Jay – most people just do the benchmark WODs as they end up in the regular programming. There is no “right timing” as their goal is to allow you to track and monitor your progress over time (thus if you have to scale, that is okay because an improvement would be noted if next time you had to scale less or did it as rx’d even if it was slower overall time.)
I also wouldn’t worry about doing them all or when you do them as long as they are ending up in your programming periodically (which they should because of PCF).
To give you an example, there are some benchmarks like Cindy or Annie that I have done 3 times in the past 10 months (which is more than enough) and some that I have only done once before. Ultimately you don’t want to be doing the same benchmark very often because otherwise it is not “constantly varied” and you learn to game the workout for a better time versus developing better overall fitness which then leads you to have a better time in that benchmark.
There is no right answer to that one Jay. Some of the benchmarks are great workouts. Some of them are not a great workout and are just a great test.
You should do them as often as you need to gauge progress. There are some I have never done. Others I have done 10 times. The first WOD I ever did was a benchmark.
A lot of out Saturday WODs for a while are going to be benchmarks, but there are enough benchmarks that even if you did one every week, you would only repeat maybe once or twice a year.
All – I am on a co-ed flag/2 hand touch football team that currently has 6 males and 4 females, and we would like to get a few more of each sex to complete the team. So, if you can run fast and want to play let me know @ bryanroettger@gmail dot com. It’s $65 bucks, in Arlington, and the games are on Sunday mornings at 10am. Sponsor bar is front page in ballston.
hmmm..I just became aware that the comments on the blog have been increasingly good natured, serious, helpful, and useful. I mean heck, Dan is even putting weekly updates in which I can practically feel the rays of sunshine coming out from each and every word. This just isn’t right and must be fixed.
Therefore I must speak from the heart:
Guch: What has come over you and your serious, helpful comments? Has the tanning spray finally got into your system and messed with your head? Or is it the dye from The Guch t-shirts I see you wearing at the box..walking down the street..at the bars..at work..at church
Mike H: Curtis should set you as an example of someone who never misses a strength (i.e your strength) day…wait, come to think of it, I haven;t seen you at a non-strength day recently. Let’s get you running big boy (I am fearing for my life as we speak…although at least I know he can’t catch me)
Scott Q – Don’t think I (and everyone else) haven’t been keeping track of your WOD times the last few days. I mean it is hard not too with that many digits. And don’t try to blame it on the (what is it this time?) ….double-unders, dog destroying your man jewelry, having to work again, being hangover, being drunk, being sick.
But fear not, did you guys hear that Scott did a 425# deadlift 5 times? No?..really? You must have been out of town for the last month.
Mike R: If I am ken doll, does that make you my Barbie?
Who else wants some?
And yes, unwise to talk trash before I come into the 6 pm WOD in which I have the squatting ability of an elephant and the overhead strength of an 8 year old boy (not Eddie though as that kid dominates…)
Ken Doll, don’t give yourself that much credit. You don’t have the overhead strength of an 8 year old boy. Siddarth and Drea’s daughter Neyhla has more overhead strength than you.
Don’t worry dude, I am keeping a tally of you taking shots at me.
I know you are acting crazy these days only because your boyfriend has left you to go to college to become a doctor. Look, a lot of people choose their carriers over their relationships, you gotta a move on. These kinda of outbursts are understandable but not acceptable. Becoming hostile towards other people may supress your feelings towards Ian but is not the long term answer. Time will heal everything, but in the meantime, if you need a 175 # pressing shoulder to cry on, I’m there for you.
Also, you gotta stop wearing his high school jersey around the house or in bed. You need to toss it out immediately and replace it with the Guch t-shirt. It will definetely help fill that void in your life. Deep down, you know you want it.
sadly, I had already changed it from 12 year old as I knew that was a stretch. That kid already has way more going for her than me…at least let me have prepubescent strength.
Ohh Rich one more thing. A new pre-requisite is in effect for the male members of the 6 pack club. In order to maintain a valid membership status, male members need to provide proof that they are able to grow facial hair and shave at least once a week. Until you can provide us with the proof that you do so, as the president of the 6 pack club I regret to inform you that your membership has been suspended until further notice.
I keep on forgetting to ask you about The Humble Gourmand Meals when I see you, but I was just wondering how the whole thing works. Do I put in a order request with and how much do meals cost?
Stopped myself from going heavier on the BS as my back felt saucy. Almost got the 115# press; the 105 felt relatively easy comparatively, so next time for sure.
Back at work as I type this (booo…) but enjoying one of Allison’s dinners (yay!).
Back Squat: 185(5)-205(5)-215(1)(PR)
Shoulder Press: 115(5)-130(F)-115(5)
Excellent coaching from Aaron really helped me on my squats.
My back is toast. GHD sit-ups contributed, I think.
Rich – strong work. Guch, loved the post . . . took me a second to decipher your use of the word “carrier” – but who wouldn’t love an aircraft carrier too?
Rich, in the spirit of your post I will say this about everyone’s Back Squat and Press . . . none of them were so bad that they made me want to kill myself, start wearing man jewelry, or throw the country A-K rack into the street and go work at a Virgin megastore and never come back.
Rich S- unless I read as poorly as your do overhead exercises, it appears as though there is a lot of shit talking and no numbers posted for you today.
I will be here for the next week and then gone for a week, but after that it will be my goal to beat your baby-face ass on ALL metcon workouts. Now this goal has a secondary goal….improving my metcon might be the gateway to joining the 6 pack club…first step is bringing my new friend BUDDY LEE to tomorrow’s WOD…
Did Randy tonight (75 power snatches at 55#) with Jen. As rx’d: 4:32. Totally stoked with this time, as I was shooting for 6 minutes (and this is a full 4 minutes faster than my previous time). After, we did the PCF WOD, but kept it light (70%) due to the exhaustion from Randy. BS: 145-165-165, SP: 75-85(4)-90(2). Shoulder presses are really hard for me when I am tired, so that was a bit off from my max. Oh well.
Adam, the short version is that a la carte meals (no pre-order) will show up in the fridge several days a week — on a set schedule once I get that worked out.
Pre-ordered meals (from a much wider list of options) will be available in the next month or so, and will be able to be ordered online. It’s in the works!
Stoked about the BS. That was my PR for a set of 5. think I could definitely have 315 for 5 next time. Wasn’t focused mentally on that set.
SP was OK but not great. No shoulder pain in my left shoulder which is awesome…but I’ve lost a little strength though. Max is 195 so I should have had 155 and probably higher. Oh well, I’ll take pain free though ANY day!
thanks to Vaughn and Non DF Pete for the spot/help.
August 25th, 2009 on 7:03 am
Back Squat- 275-295-315
Press- 135-165-185(3)-135(10)
August 25th, 2009 on 7:46 am
Back Squat 125
Press 65
Did my first ever handstand hold against the wall – thanks Brian.
August 25th, 2009 on 8:43 am
Great work this morning, Tim.
Back Squat: 185-225-235
Press: 75-95-115
August 25th, 2009 on 8:44 am
Reminder: Today at 1900 is going to be the beginner focused Olympic lifting class.
Because I’m lazy and don’t like doing math, and I want a lot of people to be able to come learn, the cost is going to be $12 a class. No packages or commitment. Maximum flexibility.
We are going to be meeting on Tues and Thurs at 1900 and Saturdays at 0900. If the numbers seem to be getting too big, I’ll start offering more options.
Be there or be square. Try to come a little early to warm-up so we can start lifting right at 1900.
August 25th, 2009 on 9:01 am
BSx5: 135, 155, 175, 18
(although some of the last set were not quite deep enough)
Presses done one-arm with db: 30, 35, 40
August 25th, 2009 on 9:04 am
Jon, I plan on being there at 7 (barring any last minute client meetings). Since it is a heavy WOD, I’m also thinking of doing the 6pm WOD – or do you recommend not doing both?
August 25th, 2009 on 9:36 am
Wanted to put up Adrian’s Pistol (1-Legged Squat) progression since we’re working on those in the warmup lately:
Pistols, Part I (Adrian Bozman) …
http://media.crossfit.com/cf-video/CrossFitJournal_AdrianTrainingPistolsPre1.wmv
Pistols, Part II (Adrian Bozman) …
http://media.crossfit.com/cf-video/CrossFitJournal_AdrianTrainingPistolsPr2e.wmv
Pistols, Part III (Adrian Bozman …
http://media.crossfit.com/cf-video/CrossFitJournal_AdrianTrainingPistlsPre3.wmv
Also, here’s some video you should check out about the back squat:
http://media.crossfit.com/cf-video/CrossFit_RipIntroLowbarSquat.wmv
There’s a lot of technique that goes into this, take the time to learn it, it’ll pay off big.
August 25th, 2009 on 9:58 am
Rick-
Here’s my unsolicited $.02. But I bet Jon would say b/c it IS a heavy WOD he wouldn’t advise going to the 6pm. It’s highly probabable you’ll be lifting heavy snatch or clean & jerk. In which case, your legs, shoulders, and core would already be shot from the 6pm. Alternatively, you could be doing a lot of skill work, which will still work you over pretty good to the point of needing to ice afterwards….not that I know anything about that…
August 25th, 2009 on 10:01 am
Rick:
Today would be an acceptable day to double up. Tuesday’s are the more beginner focused class, so we will spend a lot of time with the PVC and barbell. We will move a little weight near the end. For those who can’t go to two separate WODs, we can also do a little “burner” WOD at the end of the 1900 class tonight.
August 25th, 2009 on 10:13 am
Dear PCF,
Please help me have a higher one rep max for my squat snatch than my power snatch.
Thank you,
Emma
Also, Boz and I are best friends…we talk, like, all the time.
August 25th, 2009 on 10:34 am
1) Ken’s right too.
2) Emma, if only there was some sort of beginner’s Olympic lifting class that you could go to tonight at 7pm….. Oh no wait.
August 25th, 2009 on 10:42 am
Extending last week’s programming discussion, did anyone catch what Chef’s up to over at CrossFit Breakaway?
As of today, the WOD won’t be posted online until AFTER the day’s workouts. You just show up and do it. (Link in my name.)
Coaches, has this ever been considered here? What is the thought?
August 25th, 2009 on 10:43 am
Rick, oly folks usually do strength work AFTER oly work, so beware when you start using heavier weights you may not want to do the strength stuff beforehand.
That’s a very common issue Emma. It can take years for the ratio to reverse itself.
I think I only managed it because I ONLY did squat cleans for about 2-3 years. A solid rack position, strong front squat, and fast hips are what you need to improve. Lots of lower weight reps (not metcon style) where you practice beating the bar to the ground. And a great drill is the clean drop (I thikn that’s the name). Stand at full extension with the bar. With no momentum on the bar other than a shrug, beat the bar to the bottom and catch it in the rack.
August 25th, 2009 on 10:45 am
Allison,
Yes, it has been discussed … The best workout would be surviving the riot that ensued. But I think it is a fun idea. Maybe even to have one day be a surprise day.
Prob;em is that it would really only be a secret to the morning crew.
August 25th, 2009 on 10:46 am
0930 class..
heavy day..
3 people..
’nuff said
August 25th, 2009 on 11:04 am
So I’m at work trying to figure out what weight to use tonight (again), if you know what your 1 rep max and 3 rep max is for both, what percentage of that do you start with for the first round?
August 25th, 2009 on 11:07 am
Don’t worry Curtis I’m still coming today, just didn’t make it to the 0930 class (I actually have stuff to do during the day if you can believe it).
August 25th, 2009 on 11:08 am
Don’t make me write a 3000 word blog post on how important heavy days are … I’ll do it. I’m not even kidding. Then none of us will get any work done and we’ll all get fired.
We had Kelly (light) and yesterday’s WOD (gymnastics and metcon).
STRENGTH DAY IS NECESSARY!!!!!!!
August 25th, 2009 on 11:17 am
Aaron – Tall Clean is the term you’re looking for:
http://www.youtube.com/watch?v=MImlmY_vUz4
All – pics from the PCF One Year:
http://picasaweb.google.com/potomaccrossfit/PCFOneYearAnniversary#
Pics from DF Pete’s Happy Hour:
http://picasaweb.google.com/potomaccrossfit/DFPeteHappyHour#
August 25th, 2009 on 11:19 am
Jon, I will be watching from afar.
Aaron, that was actually really helpful. And how are you posting a thousand times today? I thought you were gone…
August 25th, 2009 on 11:20 am
Yes, tall clean.
We are leaving tomorrow.
August 25th, 2009 on 11:32 am
Is anyone able to recommend a good Acura service center in the area (don’t mind driving a bit)? Thanks in advance.
August 25th, 2009 on 11:35 am
Emma,
Also look at the link to my name. Push yourself hard and see what happens. I think you may know the author…
August 25th, 2009 on 11:38 am
Back Squat – 95lbs
Press – 45lbs (barely)
(Thanks Danielle for the encouragement and Brian for the badly needed coaching!)
1st handstand in 15+ years.
1st GHD situps (YAY!)
I was real tempted to beat myself up for being such a 135lb weakling, then I remembered that I could never DO a 45lb shoulder press when I did weightlifting by myself. With machines.
Note to self – this is a process….focus on progress.
August 25th, 2009 on 11:47 am
Thanks Kassi, but I read that blog on a daily basis. Clearly, the author comes from good genes.
August 25th, 2009 on 12:01 pm
Can someone answer my question, please?
Sorry if that sounds demanding 
August 25th, 2009 on 12:11 pm
Despite being ecstatic that I had the fan pretty much to myself today (since the 9:30 group was lame and didn’t show), I couldn’t turn it on…
I think Curtis sabotaged it.
Or I’m just not smart enough to figure it out.
Probably the latter.
August 25th, 2009 on 12:12 pm
Kari,
I would start with 50% of your 1 rep max. and work up from there. I’d try to get 5 reps of your 3 rep max. in the 3rd or 4th set.
August 25th, 2009 on 12:22 pm
Thanks Guch!
August 25th, 2009 on 12:26 pm
Wendy, great work. You have it right — it’s all about the progress, even when it feels like baby steps.
August 25th, 2009 on 12:43 pm
Hey,
Thank you Kari for giving me the opportunity to post something serious and legit.
August 25th, 2009 on 12:49 pm
Kari, I would add that all three of your work sets should be heavy. So you can start light (50%) but think of it as a warm-up. When you hot a set that’s hard, but you could have done 1 or two more, that is the beginning of your work sets.
I agree with Guc that you should try for a PR with 5 reps at your 3 rep max and don’t wait until your last set to do it. If you get it and think you could get it again, go for it. If you barely got it and don’t think you could do it again, drop a little weight (still keeping it heavy) and finish off with that.
August 25th, 2009 on 1:04 pm
Brian,
Are you guys looking to include pistols in future WODs?
August 25th, 2009 on 1:06 pm
I’ll eat my words…
lunch crowd standing room only
August 25th, 2009 on 1:21 pm
Brian,
Love the last pic of me at the HH. If that doesn’t say it all. now you know why I had to leave early. Nothing good would have become of me had I stayed. Looking forward to tonight. I need to lift some heavy shit!
August 25th, 2009 on 1:22 pm
That’s so they wouldn’t have to read a boring 3000 word rant from me when they got back to work. if Brian threatened to become permanent DJ if people didn’t show up for strength day I think we would have run out of barbells.
August 25th, 2009 on 1:51 pm
curtis, u just guilted them into coming
August 25th, 2009 on 2:03 pm
Back Squat 315
Press 165
Total 480
August 25th, 2009 on 2:11 pm
Squat: 195 (about 86% of 1 rep max)
Press: 100 (don’t know)
August 25th, 2009 on 2:26 pm
How often do people do the benchmark WODs and how long into your Crossfit ‘career’ should you start doing them?
August 25th, 2009 on 2:45 pm
Jay – most people just do the benchmark WODs as they end up in the regular programming. There is no “right timing” as their goal is to allow you to track and monitor your progress over time (thus if you have to scale, that is okay because an improvement would be noted if next time you had to scale less or did it as rx’d even if it was slower overall time.)
I also wouldn’t worry about doing them all or when you do them as long as they are ending up in your programming periodically (which they should because of PCF).
To give you an example, there are some benchmarks like Cindy or Annie that I have done 3 times in the past 10 months (which is more than enough) and some that I have only done once before. Ultimately you don’t want to be doing the same benchmark very often because otherwise it is not “constantly varied” and you learn to game the workout for a better time versus developing better overall fitness which then leads you to have a better time in that benchmark.
just my thoughts
August 25th, 2009 on 2:48 pm
There is no right answer to that one Jay. Some of the benchmarks are great workouts. Some of them are not a great workout and are just a great test.
You should do them as often as you need to gauge progress. There are some I have never done. Others I have done 10 times. The first WOD I ever did was a benchmark.
A lot of out Saturday WODs for a while are going to be benchmarks, but there are enough benchmarks that even if you did one every week, you would only repeat maybe once or twice a year.
August 25th, 2009 on 2:59 pm
All – I am on a co-ed flag/2 hand touch football team that currently has 6 males and 4 females, and we would like to get a few more of each sex to complete the team. So, if you can run fast and want to play let me know @ bryanroettger@gmail dot com. It’s $65 bucks, in Arlington, and the games are on Sunday mornings at 10am. Sponsor bar is front page in ballston.
August 25th, 2009 on 3:26 pm
275# BS
140# Press
Total: 415#
August 25th, 2009 on 3:35 pm
hmmm..I just became aware that the comments on the blog have been increasingly good natured, serious, helpful, and useful. I mean heck, Dan is even putting weekly updates in which I can practically feel the rays of sunshine coming out from each and every word. This just isn’t right and must be fixed.
Therefore I must speak from the heart:
Guch: What has come over you and your serious, helpful comments? Has the tanning spray finally got into your system and messed with your head? Or is it the dye from The Guch t-shirts I see you wearing at the box..walking down the street..at the bars..at work..at church
Mike H: Curtis should set you as an example of someone who never misses a strength (i.e your strength) day…wait, come to think of it, I haven;t seen you at a non-strength day recently. Let’s get you running big boy (I am fearing for my life as we speak…although at least I know he can’t catch me)
Scott Q – Don’t think I (and everyone else) haven’t been keeping track of your WOD times the last few days. I mean it is hard not too with that many digits. And don’t try to blame it on the (what is it this time?) ….double-unders, dog destroying your man jewelry, having to work again, being hangover, being drunk, being sick.
But fear not, did you guys hear that Scott did a 425# deadlift 5 times? No?..really? You must have been out of town for the last month.
Mike R: If I am ken doll, does that make you my Barbie?
Who else wants some?
And yes, unwise to talk trash before I come into the 6 pm WOD in which I have the squatting ability of an elephant and the overhead strength of an 8 year old boy (not Eddie though as that kid dominates…)
August 25th, 2009 on 3:49 pm
I’m so glad you saved the board today Rich, I was starting to see sunshine and butterflies in the air!
Guch is out of it because he saw the last slice of deli turkey in his glove box and ate it for breakfast.
August 25th, 2009 on 3:54 pm
Ken Doll, don’t give yourself that much credit. You don’t have the overhead strength of an 8 year old boy. Siddarth and Drea’s daughter Neyhla has more overhead strength than you.
August 25th, 2009 on 5:00 pm
Love the super-flex plan, Jon. I have to work tonight, but will be there Thurs.
August 25th, 2009 on 5:01 pm
Rich S.
Don’t worry dude, I am keeping a tally of you taking shots at me.
I know you are acting crazy these days only because your boyfriend has left you to go to college to become a doctor. Look, a lot of people choose their carriers over their relationships, you gotta a move on. These kinda of outbursts are understandable but not acceptable. Becoming hostile towards other people may supress your feelings towards Ian but is not the long term answer. Time will heal everything, but in the meantime, if you need a 175 # pressing shoulder to cry on, I’m there for you.
Also, you gotta stop wearing his high school jersey around the house or in bed. You need to toss it out immediately and replace it with the Guch t-shirt. It will definetely help fill that void in your life. Deep down, you know you want it.
August 25th, 2009 on 5:01 pm
sadly, I had already changed it from 12 year old as I knew that was a stretch. That kid already has way more going for her than me…at least let me have prepubescent strength.
August 25th, 2009 on 5:05 pm
Tonight in the PCF fridge:
* Grass-fed London broil with roasted garlic cauliflower puree.
* Sides of Garlic-Red Pepper Broccoli (you’ll recall it from the PCF 1-year anniversary party)
* Grass-fed beef pepper sticks (jerky)
Come ‘n get it!
August 25th, 2009 on 5:25 pm
Ohh Rich one more thing. A new pre-requisite is in effect for the male members of the 6 pack club. In order to maintain a valid membership status, male members need to provide proof that they are able to grow facial hair and shave at least once a week. Until you can provide us with the proof that you do so, as the president of the 6 pack club I regret to inform you that your membership has been suspended until further notice.
August 25th, 2009 on 6:18 pm
Back squats 95-105-120 new PR!
Press 45-55(3)-55(2) I don’t think it’s possible for me to be any worse at the press.
August 25th, 2009 on 6:30 pm
Guch – masterful.
WOD –
Squat
5×300(PR)
Press
DNS
Did press yesterday, so skipped it today to just focus on the squat and that’s a 15 lbs PR since a month ago.
Good coaching ques from Jon.
August 25th, 2009 on 7:12 pm
Allison,
I keep on forgetting to ask you about The Humble Gourmand Meals when I see you, but I was just wondering how the whole thing works. Do I put in a order request with and how much do meals cost?
August 25th, 2009 on 7:28 pm
Squat – 225, 255, 265(f,3)
Press – 115, 135(f,0),120(barely squeked the last rep out)
August 25th, 2009 on 7:46 pm
BS: 105-115-120
Press: 65-65-70
August 25th, 2009 on 7:54 pm
BS: 185-225-215
Press: 95-115-135(f)
August 25th, 2009 on 8:05 pm
Back Squat 135
Press 65
August 25th, 2009 on 8:14 pm
BS: 85-90-95
Press: 45-50-50-55(x1)
I am still ridiculously weak on the press. Which is a big reason I wanted to come today–embrace the suck and all that.
August 25th, 2009 on 8:19 pm
BS: 225-245-255(3)
Press: 135-140(3)
Guch, if thats the rule then go ahead and suspend my membership too.
Maybe Rich and I can start a babyface club?
August 25th, 2009 on 8:22 pm
Did overhead squats since I hadn’t done those in a long time:
155-185-205 (felt pretty good, could have gone a little higher on the last set)
Press:
135-165(4)-155
Probably not the best pairing with overhead squats. I suck at strict press and my shoulders were fatigued from overheads.
August 25th, 2009 on 8:27 pm
BS: 170-180-190(2)
Press: 65-75-85
Total: 275
August 25th, 2009 on 8:39 pm
BS: 225, 255, 285
Press: 95, 115, 135, 140(4.5!!!)
Total: 420
August 25th, 2009 on 9:06 pm
BS : 225(PR), 225(PR), 225 (3)
Press: 135(4), 135(3), 115
Total: 340
Paul,
I’m sorry dude. Rich just ruined it for you too.
August 25th, 2009 on 9:07 pm
BS: 165-185-205
Press: 95-115(4.5)-105(PR)
Stopped myself from going heavier on the BS as my back felt saucy. Almost got the 115# press; the 105 felt relatively easy comparatively, so next time for sure.
Back at work as I type this (booo…) but enjoying one of Allison’s dinners (yay!).
August 25th, 2009 on 9:17 pm
Back Squat: 185(5)-205(5)-215(1)(PR)
Shoulder Press: 115(5)-130(F)-115(5)
Excellent coaching from Aaron really helped me on my squats.
My back is toast. GHD sit-ups contributed, I think.
August 25th, 2009 on 9:19 pm
[...] PCF WOD 090825 Back Squat 5-5-5 225-275-300 (PR) Press 3-3-3 DNS (did Press yesterday) [...]
August 25th, 2009 on 9:20 pm
BS: 135-155-165(2)-165(1)-155(f)
Press: 65-75-85(3)-85(2)
PR’d on both, total: 230
August 25th, 2009 on 9:22 pm
Oh, and thanks, Vaughn, for help with the HSPU stuff!
August 25th, 2009 on 9:25 pm
BS: 255-275-295
SP: 135-145(3)-140
August 25th, 2009 on 9:29 pm
BS: 155-165(f)-155
Press: 65-65-65 (Just couldn’t get to 75, but 65 felt relatively very light)
August 25th, 2009 on 9:37 pm
Back Squat: 225-245-255
Press: 95-105-fail (shoulder)
August 25th, 2009 on 9:52 pm
1-3-5 x5 press progression
pressx1: 185, 190, 185, 185, 180
pushPx3: 175, 190, 190, 190, 155
pushJx5: 205(x4), 185, 185, 185, 180
August 25th, 2009 on 9:55 pm
BS: 225-225-225
Press: 95-105-115(2)
August 25th, 2009 on 9:56 pm
BS: 135-155-175
Press: 85-95-100
August 25th, 2009 on 9:56 pm
BS 275-300(3)
press: 135-155(3)-145-(2)
Great job by DF Pete!
August 25th, 2009 on 9:58 pm
Rich – strong work. Guch, loved the post . . . took me a second to decipher your use of the word “carrier” – but who wouldn’t love an aircraft carrier too?
Rich, in the spirit of your post I will say this about everyone’s Back Squat and Press . . . none of them were so bad that they made me want to kill myself, start wearing man jewelry, or throw the country A-K rack into the street and go work at a Virgin megastore and never come back.
August 25th, 2009 on 9:59 pm
Back squat: 185, 205, 215
Press: 95, 115, 125 – failed due to weakness
August 25th, 2009 on 10:01 pm
Rich S- unless I read as poorly as your do overhead exercises, it appears as though there is a lot of shit talking and no numbers posted for you today.
I will be here for the next week and then gone for a week, but after that it will be my goal to beat your baby-face ass on ALL metcon workouts. Now this goal has a secondary goal….improving my metcon might be the gateway to joining the 6 pack club…first step is bringing my new friend BUDDY LEE to tomorrow’s WOD…
August 25th, 2009 on 10:13 pm
Rich S. et al, that’s some funny err stuff.
To business:
BS 185,205,225(3) My legs are weak…
SP 135,140,135
August 25th, 2009 on 10:25 pm
Back squat: 185-195-195
Press: 95-95-105 (f)
August 25th, 2009 on 10:25 pm
BS’
85-105-125
Press
55-60-60
Loved the posts today!
August 25th, 2009 on 10:26 pm
BS 135-185-195
SP 75-85-75
August 25th, 2009 on 10:31 pm
BS – 185-205-225# although #5 could have been lower
P – 115#
August 25th, 2009 on 10:46 pm
BS:105-135-155
SP:55-60-65×4 (failed on 5th)
August 25th, 2009 on 11:08 pm
Did Randy tonight (75 power snatches at 55#) with Jen. As rx’d: 4:32. Totally stoked with this time, as I was shooting for 6 minutes (and this is a full 4 minutes faster than my previous time). After, we did the PCF WOD, but kept it light (70%) due to the exhaustion from Randy. BS: 145-165-165, SP: 75-85(4)-90(2). Shoulder presses are really hard for me when I am tired, so that was a bit off from my max. Oh well.
August 25th, 2009 on 11:13 pm
BS – 185-205-225 (should have gone heavier)
Press – 105-115-145
August 25th, 2009 on 11:38 pm
Adam, the short version is that a la carte meals (no pre-order) will show up in the fridge several days a week — on a set schedule once I get that worked out.
Pre-ordered meals (from a much wider list of options) will be available in the next month or so, and will be able to be ordered online. It’s in the works!
Shoot me an email when you get a second — alison@humblegourmand.com
August 25th, 2009 on 11:51 pm
BS – 75 or 85, 105, 135
Press – 40-45-55(1)-50(5)
Thanks Erika for the tip!
August 26th, 2009 on 2:18 am
BS-275
Press-135
August 26th, 2009 on 7:42 am
BS: 275-300(PR)-315(3)
SP: 135-155(4)
Stoked about the BS. That was my PR for a set of 5. think I could definitely have 315 for 5 next time. Wasn’t focused mentally on that set.
SP was OK but not great. No shoulder pain in my left shoulder which is awesome…but I’ve lost a little strength though. Max is 195 so I should have had 155 and probably higher. Oh well, I’ll take pain free though ANY day!
thanks to Vaughn and Non DF Pete for the spot/help.
Sorry we missed your first cry for help Vaughn!
Oh, and great Job Kari and Tes on the PRs!
August 26th, 2009 on 8:29 am
BS- 185, 205, 215
Press- 95. 115, 125 (1)
August 26th, 2009 on 9:22 am
Squat: 225-275-295
Press: 95-115-135(x3)
Used the foam rollers on the legs and have absolutely no knee pain today. Highly recommended!
August 26th, 2009 on 10:20 am
Randy: 4:11 RX
About 80% effort on these:
Squat: 145-165-165
Shoulder Press: 75-85-90
Yay Erika! Safe trip.
August 26th, 2009 on 11:38 am
BS
135-185-195
need to work on consistent depth
SP
75-95(1 and f)-85
..and then some split jerks with the oly lift group. Who crossfits for two hours?