Tuesday 090922
5 Rounds of:
1 Minute Max Reps Overhead Squats, 95/65 lbs
1 Minute Max Reps Ring Pushups
1 Minute Rest
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5 Rounds of:
1 Minute Max Reps Overhead Squats, 95/65 lbs
1 Minute Max Reps Ring Pushups
1 Minute Rest
September 21st, 2009 on 8:26 pm
On a side note from tomorrow’s wod…does anyone use virgin coconut oil for anything? I add it as the fat in my protein shake and like it a lot…but I’m wondering if it’s not so great for me?
September 21st, 2009 on 9:39 pm
Coconut Oil is super fantastic.
September 21st, 2009 on 9:47 pm
Per the requests for a repeat of the fish oil situation:
For a baseline, you as a Crossfitter should be taking .5g/10 lbs bodyweight of combined EPA/DHA per day.
So for me (at 215 lbs) that’s 10.75g. I was taking Kirklands Gel Caps:
http://tinyurl.com/molkpf
But at 12 per day, that’s only 3.6g of EPA/DHA.
I just ordered NSI Lemon Flavor Cod Liver Oil (liquid):
http://tinyurl.com/n2he6y
With this stuff, I can take 10 tsp/day and get my 10.75g.
Another good option is Carlsons Lemon Flavor Cod Liver Oil:
http://www.amazon.com/Carlson-Laboratories-Norwegian-Liver-liquid/dp/B00012NF5Y
If you have some significant injuries, you can up this to as much as 15g a day and just keep track of any digestion issues. If you experience some, back off until it goes away.
Otherwise, start chugging!
September 21st, 2009 on 9:49 pm
besides slowly ramping up your intake (don’t start by taking 12 pills a day), one other fish oil tip: take ‘em immediately before eating. you’re much less likely to experience nausea than if you take them solo or after a meal.
September 21st, 2009 on 9:57 pm
i have noticed that cold pressed fish oil doesn’t give you fish burps.
September 21st, 2009 on 9:58 pm
Has anyone ever had digestion / nausea with fish oil? I take upwards of 20 kirklands a day and have never had any issues.
Not to beat a dead horse but Mark also has a great “Definitive Guide to Fish Oils”
http://www.marksdailyapple.com/fish-oil-health-benefits/
September 22nd, 2009 on 7:09 am
As i post the results of my WOD today, I looked down and saw a savory piece of bacon that recently fell off my breakfast sandwich- needless to say i couldn’t let it go to waste-
95# Overhead Squat and Ring Pushups- 177 as Rx’d
September 22nd, 2009 on 7:37 am
163 rx
September 22nd, 2009 on 8:03 am
I haven’t been in today yet so I have no comment on today’s WOD. Regarding yesterday; turns out virtual shoveling leads to actual back pain.
However, here’s what I wanted to pass along, I have a number for army ten miler that I’m not going to be able to use. I hate to let it go to waste so if you’d like it e-mail me and its yours. lauren_ashley@mac.com
September 22nd, 2009 on 8:24 am
Okay, so, I am moving back to Illinois on Thursday morning. I also just woke up so forgive me if I type less than eloquently…
I just wanted to let everyone know how much I’m going to miss PCF and all of its amazing members. Not only have I been blessed to see and workout with my brother and sister on a daily basis, but I’ve developed relationships with so many that I now consider family as well. I will, especially, never forget the experience I had with you all at the qualifiers in VA Beach – that was the moment that I truly realized all I wanted to do was become a CrossFit Coach.
CrossFit literally saved my life, and it is because of Brian and the rest of the PCF coaches that I opportunity to embark on this new adventure. I hope that I can give back, someday, to the CrossFit community what it has given me.
I suck at saying goodbye so there is no happy hour or farewell WOD, BUT, I will be at the box tonight and probably tomorrow evening as well so I hope to see you all.
Thank you for everything, and PLEASE stay in touch with me. I will be back often and expect to get my ass kicked by all of you…especially the girls.
emma.moburgjones@gmail.com
September 22nd, 2009 on 8:48 am
(Please keep this on the DL, especially from Emma. Don’t sweat her ridiculous message above. I’m swinging by her place tonight, and plan to slash her tires, cut a few things under the hood, and just to be sure, I’ll be sticking a banana in her tailpipe. Illinois, whatever…)
September 22nd, 2009 on 8:51 am
Emma noooooooooooo
September 22nd, 2009 on 8:51 am
Emma, what entertaining adventures await you in IL? Thank you to reaching out to me when I first started and wondered what the hell I had gotten myself into.
Today’s WOD was another humbling experience. I think I will chalk it up to ‘I’m having an off week,’ even though it is only Tuesday. Or this is the kick in the ass that I need to tighten up my diet.
141: 15# bar and knees for ring push ups.
September 22nd, 2009 on 8:54 am
97 w/ 75# OHS
Best of luck Emma!
September 22nd, 2009 on 9:01 am
For you Paleo Challengers, Coconut Bliss:
http://jocelynforest.blogspot.com/2009/09/im-not-fat-im-just-big-boned.html
September 22nd, 2009 on 9:04 am
Best of luck to you Emma, you have been a terrific example to the other athletes, always coachable, always working hard, and always willing to help somebody out. We’re sorry to see you go.
September 22nd, 2009 on 9:11 am
Good luck in Illinois Emma, I hope to do a WOD at your gym someday.
Coconuts are awesome. I replaced gatorade with coconut water while playing volleyball this weekend. Every night, dessert is peaches and/or berries swimming in coconut milk.
Coconut oil is tasty and great for cooking.
If I were a woman, I guarantee you I’d have one of those coconut shell bikinis.
September 22nd, 2009 on 9:17 am
MOVIE QUOTE TIME:
WHO SAID THIS?
“Hey! It’s all ball bearings nowadays. Now you prepare that Fetzer valve with some 3-in-1 oil and some gauze pads. And I’m gonna need ’bout ten quarts of anti-freeze, preferably Prestone. No, no make that Quaker State”
September 22nd, 2009 on 9:24 am
Was it Chevy Chase in one of the Fletch movies?
September 22nd, 2009 on 9:24 am
Days of Thunder?
September 22nd, 2009 on 9:28 am
Mike H, I’ll need you to be more specific, the judges don’t like your answer at this time.
Ana, you are a very sweet person so I’m trying hard not to laugh at your guess!
September 22nd, 2009 on 9:29 am
Emma,
Good luck in Illi, at least your not going to Indiana.
September 22nd, 2009 on 9:34 am
After conferring with the judges about Mike H’s answer and my own boredom, he got it right, Fletch (not Fletch Lives which was OK…but not great)
September 22nd, 2009 on 9:36 am
104
Shoulders didn’t make it through this one. Per Brian’s advice, I need to back off OHS, and just do the bar and slowly build up to a respectable weight. Does no good to lift heavy when your shoulder pops out.
September 22nd, 2009 on 9:59 am
Good Luck with your box Emma!! This is going to make a good crossfit roadtrip, Jimmy G in Nebraska, Emma in Illinois, Vegas Mike in Vegas…
September 22nd, 2009 on 10:02 am
So Emma, I have a good story for you:
The one time my boyfriend stepped foot in the box a WOD has just begun. We were talking to Brian on the couch, and you were doing pull-ups about an inch from my boyfriend’s head. I could tell he was incredibly intimidated and also trying not to stare (read: drool).
So a few days later I said to him, “Hey, I saw Emma today, she says ‘Hi’.”
He answered immediately, “REALLY!?”
I said, “No.”
So now I make it a point to tease him and tell him you said ‘hi’ after every WOD. So you can’t leave.
Sorry. Nope. Can’t leave.
September 22nd, 2009 on 10:06 am
Better bring your A-game DF Pete!! Not only can i rock a high-and-stupid haircut or color coordinate my CF attire, but I can also rock some movie trivia!
September 22nd, 2009 on 10:18 am
For those of you thinking about/ just starting the Paleo thing, Katie just wrote a great comment about making it easier.
http://www.barbellsandbacon.com/?p=425#comments
P.S. Emma is not leaving, no one actually lives in Illinois.
September 22nd, 2009 on 10:27 am
And Oly lifting tonight. Come learn to fix your snatch at 7pm.
September 22nd, 2009 on 10:42 am
Jon M,
Actually, that is only true about North Dakota. Thing is, no one is actually FROM North Dakota, the only ones that say they are have a NY accent and are named Anthony or Frankie. It’s really just part of the witness protection program and the state doesn’t really exist because it’s actually Canada.
Sorry to spill the government’s secrets.
September 22nd, 2009 on 10:59 am
Running team tonight at 6pm. If you are not on my mailing list and are interested in tonight or future nights, please let me know and I’ll include you. Let me know if you need more info or want to show up tonight.
Fall running season is coming to an end and the weather is cooling down. You know you are goign to get slow and fat (though hopefully very strong) this winter. Come run.
September 22nd, 2009 on 11:30 am
Aaron,
Fall running season is coming to an end??? Isn’t today the first day of fall?
Mike H….I’m going to get working and come up with some very good quotes for you!
September 22nd, 2009 on 11:41 am
Lindsey…love the story!!! What he doesn’t realize is Emma makes the girls drool too
See you tonight Emma! We are all excited to see you do well on your new journey! You rock! We will miss you.
September 22nd, 2009 on 11:44 am
Emma, love your life!
Aaron, very catchy sales pitch.
September 22nd, 2009 on 12:00 pm
Catchy sales pitch from the guy who is himself getting fat and slow due to the gallon of milk a day? If he keeps gaining weight and Jon somehow loses weight from the paleo challenge, I might have a hard time remembering which one I am married to and which one is the fat kid (well, were it not for that whole Jon being short thing).
Em, I’ll say our goodbyes not on the board, but your family is excited for your new challenge….good luck in Carbondale, and save a spot on the leaderboard for your brother and I on our visits. Love you.
September 22nd, 2009 on 12:04 pm
Emma, you will be missed. I love the energy & enthusiasm you bring to the box. I won’t say goodbye because I expect to see you back at the box periodically and keep posting to the PCF blog. Good luck with your new box. Do you have a name for it yet?
September 22nd, 2009 on 12:08 pm
Lindsey, I think that might be the coolest story anyone has ever told me…topped only by Jett saying I make the girls drool too (both stories based on fiction!).
Thank you so much everyone. I don’t cry, but if I did, I would start now. You’re all the best.
And yes, ALL of you get a free WOD and T-Shirt if you come out to visit.
September 22nd, 2009 on 12:09 pm
Brian PCF – Thanks for the re-post on the fish oil goodness.
Emma – Congrats on taking action to change your career. I did several years ago and am much happier for it. Good Luck!
DF Pete – I’ve never actually seen Fletch.
Jon M – Yeah, my wife pretty much rocks!
I’m hoping all these compliments will keep her cooking.
Paleo Update: So far I’m down 13 lbs, lost a little over an inch on my belly, I feel great and I have a lot more energy at the WODs. At first 30 days seemed like a long time, but now I’m not sure I even want to go back to my old ways.
September 22nd, 2009 on 12:22 pm
Great job Dave! I agree that it is would be hard for me to go back to the old ways. For the most part you don’t want to eat like that. Which also makes the occasional oreo or two (or package) or a trip to Sonic all that much better.
Can’t believe you haven’t seen Fletch though…
“Oh, it’s me, Dr. Rosenpenis. I’m just here to check out Alan Stanwyk’s file.”
September 22nd, 2009 on 12:22 pm
Emma!! We will miss you tons. I remember when I first joined PCF, I was amazed at how effortless you made the stuff we do look. You’ve always been really encouraging, and I’m sure you will have a great time in Illinois.
Jon M and Dave – Thanks! I’m considering starting my own blog, but it’s just another demand on my time. So at this point, it’s still in the plotting stage.
By the way, if you haven’t been to Mark’s Daily Apple (it’s just marksdailyapple.com), you’re missing out. He has TONS of great stuff on his site, including info. about fish oil and coconut oil. The site also has a handy search feature.
September 22nd, 2009 on 12:29 pm
Dave C,
you don’t know what you are missing. that was back when Chevy Chase was actually FUNNY!
Vaughn, great quote. I think my favorite from that movie is “Thank god…the police”
September 22nd, 2009 on 12:39 pm
DAYS OF THUNDER!!
September 22nd, 2009 on 12:42 pm
If you get nauseous from the fish oil you can also take Ox Bile (yes, disgusting I know) to help you digest the fish oil. You can buy these pills at the store, CVS, etc. When you introduce fish oil make sure you do it slowly. Don’t start taking the exact amount immediately otherwise you may end up having a horribly embarrassing situation in your pants! Ease into it and if you find yourself having a hard time with it back off slightly with the amount and then ease back into it as you find your body adapting. WARNING: If your job puts you in the line of fire (literally) don’t take fish oil. It acts like a blood thinner and will not allow your blood to clot.
September 22nd, 2009 on 12:42 pm
Lunch WOD:
Grace @ 75#
5:13
Last time 081105- 70#
6:18
September 22nd, 2009 on 12:46 pm
OK everybody, here’s a reminder of the HH on Thursday!
Come out to Tortoise and Hare Bar in Crystal City on Thursday at 6:30 and enjoy some adult beverages (or water with lemon for you paleo folk,) their BBQ special, Karaoke, and witness the bromance between Vegas Mike and his heterosexual life partner, Vaughn.
There will be donations accepted for the Wounded Warrior Project and Spider Monkey will be providing the security on the dance floor.
Dance off between Rich and Sally will be held promptly at 8:00, fans and cheering welcome.
Bring 31 of your closest friends outside of PCF!
September 22nd, 2009 on 1:33 pm
141 Rx’d weight on front squats, had to go to knees on pushups
September 22nd, 2009 on 1:41 pm
“Mooooon river…you using the whole fist, Doc?”
Haven’t seen that movie 20 times or anything.
September 22nd, 2009 on 1:49 pm
Aaron, please add me to your email list for running: truxtun8 at aol dot com.
September 22nd, 2009 on 1:56 pm
Emma, we’ll be rooting for you and CrossFit SI’s success. It was great hanging with you at the cert in Brooklyn, and I know we’ll see you often back at PCF!
September 22nd, 2009 on 2:34 pm
138 Rx
September 22nd, 2009 on 3:01 pm
Does anybody have a saw that can do this to a log:
http://rosstraining.com/blog/2009/09/17/homemade-equipment-updates-2/
September 22nd, 2009 on 3:13 pm
And I shit you not that Fletch is my favorite movie…period.
“Yes, very good. I’ll have a Bloody Mary and a steak sandwich and… a steak sandwich, please.”
September 22nd, 2009 on 3:13 pm
I’m dying right now:
http://www.imdb.com/title/tt0089155/quotes
September 22nd, 2009 on 3:22 pm
118 Rx’d
Can I borrow your towel? My car just hit a water buffalo.
September 22nd, 2009 on 3:26 pm
Brian:
Beyond a beaver or perhaps termites, I am not sure how to make logs look like that, but here is cool picture in context of the exercise apparatus you are referring to above.
September 22nd, 2009 on 3:28 pm
the other link may not have worked
September 22nd, 2009 on 3:41 pm
142 Rxd
September 22nd, 2009 on 4:19 pm
Dear PCF,
I am making some recovery fuel for my endurance training (sweet potatoes, apples, nuts, chicken) and need some small plastic bags to put it in. I’ve been using the snack size ziplock bags but they are too big. Does anyone know where I can buy bags that are like 3″ by 3″?
I don’t remember where the DARE officer told us to get them, so I’m hoping a secret squirrel can help me out.
September 22nd, 2009 on 4:20 pm
oh, and I’ll add that I know that I can buy them online but am hoping that there is a place that I can actually go to get them and not wait for shipping.
September 22nd, 2009 on 4:26 pm
Brian,
If I was cutting a log like this I would cut the rectangles with a circular saw, follow it up with a jig saw and then chip and chisel my way thru. I got’em all if you need it.
September 22nd, 2009 on 4:37 pm
Brian, I have a Dremel you could borrow. Can’t imagine it would take more than a few weeks at 24 hours a day…interested?
September 22nd, 2009 on 4:40 pm
Emma – best of luck to you!
Guch – manscaping AND powertools?! no wonder all the girls (and guys) think you are dreamy.
September 22nd, 2009 on 4:41 pm
Oops – not in Vegas, anymore.
September 22nd, 2009 on 4:49 pm
Hey Coaches,
Are there any future prospects of getting some reflective gear or changing routes for the later 7pm or sub-culture 8pm WODs when we do running late at night?
As the fall running season is coming to an end and the nights get darker… You know the chance of a runner getting hit may increase although I’m sure it’s motivation to just move faster…Just a thought on behalf of the 8pm crew and I’m sure 5:30am since it will be dark for the morning now too!
September 22nd, 2009 on 5:52 pm
116
1st three rds rx’d
dropped to 75# after thanks to virtual shoveling
September 22nd, 2009 on 5:53 pm
187
35# bar
piroutte knee pu’s
September 22nd, 2009 on 6:05 pm
141 rx’d
September 22nd, 2009 on 6:40 pm
Kassi- I have some snap and seal snack back that are 6×3, which is bigger than the dime bags you asked about. I think I got them from Harris teeter.
Kat- Thanks for speaking up about the reflective gear. Up until this point I had only been avoiding the headlights as they come my way:)
Brian W- Do you think we can get a bucket full of reflective wrist or ankle weights to run with for the 5:30 AM or 8 PM crew?
September 22nd, 2009 on 6:47 pm
98 RX’d. Should’ve scaled down but I really wanted to do an OHS WOD RX’d.
September 22nd, 2009 on 7:25 pm
130 at 75#. Should have attempted 85#.
September 22nd, 2009 on 7:25 pm
125. 55# ohs, highly scaled knee ring pushups
September 22nd, 2009 on 7:31 pm
176 Rxd
September 22nd, 2009 on 7:34 pm
140 35# bar
September 22nd, 2009 on 7:36 pm
200 rx’d
September 22nd, 2009 on 7:53 pm
85
September 22nd, 2009 on 8:17 pm
188 (53, 40, 31, 32, 32)
Scaled due to busted elbow:
65# OHS off rack
Subbed ring rows for ring push ups
Icing the elbow and hoping it’s ready for FGB on Saturday.
September 22nd, 2009 on 8:38 pm
111 (28, 20, 20, 22, 21)
Scaled up to #75 on the OHS
Regular Ring Push Ups
September 22nd, 2009 on 8:40 pm
Working my way back into it…
159 (OHS = 85#)
Regret not doing it rx’d, but I’ll defer again that my back will thank me for it.
And Spider Monkey decrees that he will attack anyone else who decides to leave. You have been warned…
September 22nd, 2009 on 8:42 pm
Scaled up. As rx’d for men (95#): 90. My shoulders are toast, but I feel pretty good about the 50 or so OHS at 95#. Ring pushups sucked, especially after the OHS.
September 22nd, 2009 on 8:51 pm
164 RX’d
Good luck in Illinois Emma and be sure to introduce them to the shirtless WOD
September 22nd, 2009 on 8:54 pm
Time Shirt came Off (TSO) – 1 minute 30 seconds upon entering the gym. I blame the low time on the fact I wore a very tight tshirt to show off the guns, but then it was hot as balls in there so I had to take the shirt off early. Waste of a good gun showing shirt.
September 22nd, 2009 on 9:18 pm
145 (75 lbs for the first four sets, 65 lbs the last set). Need to work on ROM
September 22nd, 2009 on 9:24 pm
Running w/ Aaron:
3x long hill: 3:20 (shorter distance) – 4:02 – 4:12
Regular WOD: 135
32# OHS
ring pushups (knees)
September 22nd, 2009 on 9:27 pm
165 as rx’d
55-32-22-29-27
Scott,
I’ve been eating that shit and it taste so good.
September 22nd, 2009 on 9:43 pm
[...] WOD 090922 5 Rounds of: 1 Minute Max Reps Overhead Squats, 95/65 lbs 1 Minute Max Reps Ring Pushups 1 Minute [...]
September 22nd, 2009 on 9:45 pm
130 rx’ed
Great Job Vegas Mike for 216 rx’d!!
September 22nd, 2009 on 9:46 pm
119 rx’d
September 22nd, 2009 on 9:50 pm
168 Rx’d. OHS good….ring push ups less good.
September 22nd, 2009 on 9:53 pm
203 @ 15# with knee push ups
First post injury WOD back with the group, but I’ll still be holding down the “light weights” spot in the back for awhile. Thanks Siddharth and Dan for the form nazi supervision!
Emma, don’t leave us!
September 22nd, 2009 on 9:57 pm
143 rx’d
September 22nd, 2009 on 10:22 pm
156 at 65#. Scaled way down per Dan’s suggestion after he saw me warming up with heavier weight and not doing so well. My OHS need work (as do a lot of things).
September 22nd, 2009 on 10:33 pm
141 rx’d
September 22nd, 2009 on 10:40 pm
135 (I think) as rx’d.
September 23rd, 2009 on 8:24 am
WOD:
121 (55# for 2 rounds, then scaled to 45#; ring push-ups on knees)
Running w/Aaron:
3:00 (shorter hill), 3:28, 3:25
Thanks, Sarah, for your encouragement during the WOD! And thanks, Aaron, for not taking me seriously about that last hill!
September 23rd, 2009 on 10:00 am
163 as Rx’d
September 24th, 2009 on 8:28 pm
143 @65lbs OHS and scaled to knee pushups. Lots of room for improvment.
May 12th, 2010 on 1:30 pm
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