Tuesday 091103
20091017 Mid Atlantic Hopper Challenge from Potomac Crossfit on Vimeo.
What’s harder than Fran, Cindy, and Barbara combined? by Alison PCF
We bang on this drum a lot, but you can’t appreciate the importance of solid nutrition until you improve yours and see the other side. You may think you eat well — and tell your coaches as much — but the
hard truth is that most of us do not. Don’t get me wrong: it’s a difficult struggle, much harder than the most grueling WOD that pops up at PCF. That’s because it’s a near-constant challenge. If you’re
doing it right, it’s an uphill climb for the first few months. It requires time, energy, and money. To boot, we’re all different. Some thrive on discipline, while others respond better to moderation.
Whatever your needs, we have the resources and knowledge to help you take steps in the right direction. How many you take is up to you. Give your eating habits an honest ponder, talk to a coach, take a
seminar… Get on it!
Sign up for Alison’s Zone/Paleo Cooking Seminar by clicking here.
Also just announced, Potomac Crossfit Running and Endurance Seminar with Jon Matzner. Click here to register.
One more addendum: Please go through the Lost and Found next to the cubbies and the Water Bottles stored at the top left of the cubbies. We’ll be throwing all this stuff out at the end of the week, so check to see if you have anything in there.
Push Jerk
5-5-3-3-1-1
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Photos
November 2nd, 2009 on 10:23 pm
Alli – your hat and belt are in the cubby next to the plethora of water bottles (second from the top left). Spider Monkey thanks you!
November 2nd, 2009 on 11:30 pm
Question for the PCF community … I’m looking to buy a water bottle that is easy to clean, preferably dishwasher-safe … any suggestions?
November 3rd, 2009 on 1:00 am
Meredith –
Here’s a start for your civics review (link in name). Hopefully you won’t spend the rest of the day looking at all these I like I am. “He was a hairy bear, he was a scary bear, we beat a hasty retreat from his lair… and described him, with adjectives.”
November 3rd, 2009 on 2:00 am
Great video recap of the hopper guys..and thanks for including my clip of the worst snatch ever. That moment was officially the moment that destroyed my body..caught on video…sweeet.
November 3rd, 2009 on 8:03 am
Push Jerk (or mostly push press with a hint of Push Jerk now and again in my case):5-5-3-3-1-1-1-1
185-185-205-205-225-225-245-265(f)
November 3rd, 2009 on 8:24 am
Raja,
Nalgene water bottles are the best, plus unbreakable, but if for some reason you do manage to break it they replace for free. I have 3.
November 3rd, 2009 on 8:38 am
Pictures from Sunday’s CFT WOD have been posted.
November 3rd, 2009 on 9:57 am
Rich I completely agree with you. Mine were a close second. Painful. And let’s be honest, if I was competing at the qualifiers none of them would have counted.
Great pics Nicole!
November 3rd, 2009 on 10:04 am
Erika would like everyone with shoulder issues to read this:
http://www.fileden.com/files/2008/3/13/1811429/Decreasing%20Shoulder%20Impingement.pdf
November 3rd, 2009 on 10:09 am
WL shoes order should be at my apartment when I get home this evening. I will bring them to the box tomorrow at 0530 and most likely ask a coach if I can leave them up in DJ booth. I will send an update tomorrow morning regarding their location.
November 3rd, 2009 on 10:14 am
75-85-couldn’t get 90. Shoulder homework it is!
November 3rd, 2009 on 10:47 am
5-5-3-3-1-1
55-60-65-70-75PR-80F
Felt good, but lost the 80 on a shoulder pop-out. Anyone have a spare ligament that they can loan me?
November 3rd, 2009 on 10:51 am
1. I second what Alison PCF said in her post above.
2. Chef from CF Breakaway gives the best explanation of the choice we all have… so I’m going to quote his post here because it was so good.
—————–
“I love rationalizations and indecision as much as the next fellow, but before I have an aneurysm: STOP EXCUSING AWAY YOUR DECISIONS WITH “I CAN’Ts”!!!
Look, you really don’t have to hide it, I know more than a few of you panic and do a quick check of the nearest exit when The Paleo Evangelist in me gains purchase on the soapbox. Having a conversation with me about food or dietary science can be a little taxing on the patience: I have issues with shutting up and even bigger issues with those that fill their bushels with “I cant’s”.
You say:
”I can’t be bothered, It’s too time consuming to eat/live that way. I MUST have fast food crap twice a day because I need to work nonstop every minute to pay for the added health care I require because of all the shit I eat. I have to go now so I can master how to txt msg my boss with one hand while driving, eat a KrispyKreme and snort diet Coke at the same time. ”
“No, actually, you CAN. You simply CHOOSE NOT TO.”
Fine by me, but… …speak plainly, m’kay? You CHOOSE not to.
Now, if you approach me and whisper, ‘But, Chef, I don’t know HOW…” then you have a partner, a brother, a mentor, a comrade in arms that will move a mountain with his bare hands just to get you to a point where you know how. No matter how many times you have tried to find the way and fallen, I have done it twice. I needed a hand to find the well within me, I want to lend that hand right back again. My dream is that you will learn WHY as well as HOW, and care enough to pay that forward.
———-
I can’t link to facebook here, but if you want the rest of Chef’s note let me know.
November 3rd, 2009 on 10:58 am
DF Pete,
After yesterday’s performance and finally staying on the leaderboard, I rewarded myself with a pizza in your honor of the DF PETE DIET. But it wasn’t as crazy as you probably would have liked. It was easy on the cheese, sauce, thin crust and had veggies on it. But the point is that it was done in your honor.
November 3rd, 2009 on 11:06 am
Jason L,
I shed a tear for you after reading your post! that was beautiful man. Next time…if you are feeling saucy, hit up a large two topping, hand tossed crust, pepporoni and sausage…and throw in a side of boneless buffalo wings. Now you know why I didn’t have any room for beer or anything else at the game.
Next time we cheat together!
Nice job though!!!
November 3rd, 2009 on 11:48 am
I didn’t pay attention to the weights for each set, but the 5RM, 3RM, and 1RM were 105, 115, and 125.
November 3rd, 2009 on 11:55 am
95-105-115 attempted 125 2x and failed right at the end
November 3rd, 2009 on 11:56 am
Can we split jerk?
November 3rd, 2009 on 11:59 am
Well it was a medium and i didn’t eat the last slice so i dont know if i could eat a large pizza. I used to be able to do that but since i changed my diet to that whole 80/20 zone idea, my stomach isn’t a strong as yours anymore.
November 3rd, 2009 on 12:33 pm
DF Pete, I thought you were going to cheat with me and oreos… Are you an equal opportunity cheater?
November 3rd, 2009 on 12:39 pm
Vaughn,
Our Oreo day is still on!!! I was hungover as hell from Sharon’s party and that’s the one thing paleo or zone can’t do….comfort the stomach after a night of drinking. Lean meats, salad and veggies is no match for a deep dish sausage pizza when you are hung over!
November 3rd, 2009 on 1:00 pm
Sally,
You can do whatever you want
Vaughn,
DF Pete has been cheating behind your back.. he’s a player
November 3rd, 2009 on 1:11 pm
Loved watching the hopper video. Reminds me of how much you guys rock!
November 3rd, 2009 on 1:17 pm
Alisha – reminded you of how much we rock, or how big our butts are? (Mostly that goes for Jon, mine is just an awkward camera angle)
November 3rd, 2009 on 1:17 pm
DF Pete – the hangover couldnt of been from our longest game of beer pong ever.
Jason L. – you made the leaderboard? was everyone else home sick for the day?
That article from Erika is great. Chad shared this with me the other day and it was finally the light I needed to realize just how weak the small muscles on the back of my shoulder are and the reason for 90% of my pain…and, I hope, my overhead suckiness.
November 3rd, 2009 on 1:31 pm
Rich S,
That I did finally. I actually stayed on too. #1 Woot Woot
November 3rd, 2009 on 1:41 pm
Push Jerk today, not split.
November 3rd, 2009 on 1:44 pm
Jon, don’t worry…the camera adds on 10 pounds (just exactly how many cameras were on you though?)
November 3rd, 2009 on 2:12 pm
Rich S,
No kidding! Mr Penguins crazy ass left handed shot extended the game roughly 6 hours!
November 3rd, 2009 on 2:30 pm
FYI, the link Brian posted for Erika regarding the article may contain spyware. The filter at work wouldn’t let me view the page for that reason…
November 3rd, 2009 on 2:56 pm
Raja – I have a Polar Bottle that I am fond of. (click my name to view) Dishwasher safe, seals tightly, keeps water cool(ish). Got mine at Casual Adventure across from the Giant.
That said – many people are moving to metal bottles because of the plastics. A couple of the ones I’ve tried have leaked. As soon as I find one that doesn’t leak I’ll let you know.
November 3rd, 2009 on 3:09 pm
5-5-3-3-1-1
55-55-65-65-75-85
November 3rd, 2009 on 3:13 pm
HAPPY BIRTHDAY NAPHTALI!!!!!!
November 3rd, 2009 on 3:13 pm
Raja,
Klean Kanteen dot com. Love my 40 ounce stainless bottle. Never gets that stank taste after a couple of days without washing either.
November 3rd, 2009 on 3:23 pm
I have a Klean Kanteen and I have a Nalgene. Both are good, hold water, don’t leak, make your snatch prettier, etc. The paper that came with the Klean Kanteen says don’t put in the dishwasher because water can get under the lip. I haven’t tested this theory yet.
November 3rd, 2009 on 3:32 pm
Raja:
I have to put a plug for the CAMELBAK bottles with the bite valve (see link attached to my name). They are great for taking sips of water mid-WOD without spilling water over over your self (also prevents spilling of water when laying on your back in the post-WOD stupor).
November 3rd, 2009 on 3:57 pm
Raja,
I have a Nalgene bottle and its great. Holds about 36 ozs and can be put in the dishwasher.
November 3rd, 2009 on 4:05 pm
I have always been a fan of the recycles evian water bottle.
November 3rd, 2009 on 4:25 pm
I’ve got the FP 456 X Vanquish water bottle. It’s dishwasher safe, microwave safe, freezer safe, refills itself instantly and can purify its own water. Its made of space age polymers and if you act now, you can get 20 bottles that would regularly sell for $59.99 for hte low price of just $19.99 for everything.
No wait there’s more. THey will also throw in 5 free ginsu knife sets and 100 packs of chewing gum.
You get the bottles, the ginsu knife and the chewing gum…all for $19.99
Operators are standing by! Act now!
November 3rd, 2009 on 5:03 pm
DF Pete, I only want one if it can be integrated with the Cadet III.
November 3rd, 2009 on 6:30 pm
Great article on shoulder impingement, but should we really trust an article with pictures of a dude that scrawny?
November 3rd, 2009 on 7:25 pm
75,85,95
November 3rd, 2009 on 7:46 pm
AM:
10×135 snatch
10×155 snatch
10×175 snatch
PM:
Push Jerks: 5,5,3,3,1,1
185, 185, 205, 215, 235, 265F, 255F, 255F, 245PR, 250
November 3rd, 2009 on 7:47 pm
Worked up to a 1RM of 185.
November 3rd, 2009 on 7:50 pm
85, 85, 95, 95, 100 (f) a lot of those were push presses
November 3rd, 2009 on 8:01 pm
175, 195, 200…only did 1 set of 1 rep and could have definitely gone heavier but 200 is a 25# PR so I was happy
November 3rd, 2009 on 8:23 pm
95(5), 115(5), 135(3), 145(3), 155(1), 165(f), 155(f)
November 3rd, 2009 on 8:36 pm
85 95 100 105 115
November 3rd, 2009 on 8:42 pm
70(5)-75(5)-85(3)-95(3)-100(1)-105(1)PR
November 3rd, 2009 on 8:50 pm
70(5)-75(5)-85(3)-then stopped since my shoulder feels funny.
November 3rd, 2009 on 9:07 pm
70(5) -75(5) -85(3) -85(3) -90(1) -100(1)PR
November 3rd, 2009 on 9:07 pm
165-175-185-185-205-215(f)
November 3rd, 2009 on 9:08 pm
135(5), 185(5), 205(3), 225(3), 245(1), 275(f)
Obviously should have gone for 265. Got greedy.
November 3rd, 2009 on 9:10 pm
135-155-185-205-225(f)-225
I can push press 225 with little problem (for a heavy lift) so my jerk form needs improvement. I need to get under the bar much quicker and not be afraid to squat down lower when I receive the bar. Next time I’m going to practice with 135 for quite a while!
November 3rd, 2009 on 9:28 pm
185-205-225-245-265-275-290(f)
Lifted with the Silent Assassin. Great job man. Thanks to Guch for the coaching
November 3rd, 2009 on 9:42 pm
175(5)/185(3)/195(1)
Need to get better at Push Jerk form.
November 3rd, 2009 on 9:43 pm
New Gravatar test
November 3rd, 2009 on 9:45 pm
Failed…trying one more timeagain…
November 3rd, 2009 on 10:15 pm
Thanks all for the water bottle suggestions, I will check those out …
Push Jerk:
95-115-125-135-155-165 (PR … previous was like 135? lol)
November 3rd, 2009 on 10:26 pm
Push Jerk 5-5-3-3-1-1 (alright – I did mostly push presses, as Erika and Chad so deftly pointed out….;oD)
135(5)-155(5)-165(3)-175(3)-185(1)-195(F)-185(F)
November 3rd, 2009 on 10:32 pm
135-135-155-155-165-175
Still having trouble with flexibility in elbows/wrists. Very hard to get the bar to rest across my shoulders as opposed to just hanging out in front of my chest.
November 3rd, 2009 on 10:32 pm
PJx5: 115, 115
PJx3: 125, 125
PJx1: 145, 145(f), 145
November 3rd, 2009 on 10:59 pm
135-165-185-205 (1 – forgot I was supposed to do 3 here)-215(F)-210(PR)
DF Pete, you’re right about having to get down faster and farther as the weight gets up there. I think I could’ve done a better job w/ that at 215.
November 3rd, 2009 on 11:03 pm
Wiz, I learned a couple of effective elbow and wrist flexibility exercises at the oly cert that I’d be happy to show you. Hit me up some time.
November 3rd, 2009 on 11:03 pm
135-155-165-165-185 ran out of time to do the next one, the 185 was probably my best, after doing that one I think I could have jumped to 205.
November 3rd, 2009 on 11:13 pm
125-155-175-180-185-195(f)
November 3rd, 2009 on 11:25 pm
135, 135, 155, 155, 175, 175
November 3rd, 2009 on 11:43 pm
75-95-115-135(f)-115-135(f)-135(f)
The bar was plenty high enough, I just never dropped under it. Thanks for lifting tonight Vegas Mike and Vaughn. You made me strong!!
And Jon, I’ll work on my shoulders to accommodate a better hand position.
Happy Birthday Naphtali!!
November 4th, 2009 on 11:00 am
165-185-195-175-205-215
I need to work on my shoulder flexibility.
November 7th, 2009 on 12:15 pm
65(5)-75(5)-80(3)-80(3)-85(1)