Tuesday 091124
Holiday Class Schedule
Wednesday – No evening classes (5-8pm)
Thursday – Closed
Friday – 10 am and 11 am WOD only
Saturday – Resume normal schedule.
With a PVC pipe complete the following for time:
25 Back Squat
25 Front Squat
25 OHS
Run 400 M
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 M
50 Hang Clean
Run 400 M
50 Squat Snatch
Run 400 M
Post time to comments.
Coach’s Note: Never underestimate the power of the PVC pipe. Focus on form for all of these movements.
Optional Work
Core Strength: 50 Medicine Ball Partner Toss Sit-ups
70 comments for this entry:
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Photos
November 23rd, 2009 on 8:11 pm
It’s supposed to still be raining pretty hard tomorrow – is the sub for the 400m going to be rowing?
November 23rd, 2009 on 8:23 pm
I’ve been gone so long…I’m afraid to return! Especially looking at tomorrow’s WOD!!! Help me…I need some serious encouragement!
November 23rd, 2009 on 8:44 pm
Jenn you’re ALIVE! Woop! Now, get to the box you lazy girl!
November 23rd, 2009 on 9:18 pm
Ok kids…I’m responsible for cooking the turkey for Thanksgiving dinner and I want to do the turkey wrapped in bacon. Now – here is where I need your help. ANYONE who has cooked this before, please hit me up at alivings at btboces dot org. My mom is worried it will be too dry, do I cover it, have you made the gravy from the drippings etc etc. Basically, I need some reassurance that by making this turkey I’m not going to ruin everyone else’s Thanksgiving because of my cooking. Ok – that’s all for now. Thanks in advance!
November 23rd, 2009 on 9:54 pm
Alisha – I have cooked two turkeys wrapped in bacon. It is very easy, wrap the turkey, stuff with sausage, and cook.
November 23rd, 2009 on 10:26 pm
And Brian, I would absolutely destroy you in eating chips and salsa, chips and guac, or any combination of corn tortilla and accompaniment
November 23rd, 2009 on 10:31 pm
Thanks Dave! Do you guys cover the turkey while it cooks? My mom is just afraid it will get too dried out and the recipe (the one linked in the post yesterday) doesn’t specify what to do. Also, did you guys make gravy from the drippings? Toodles.
November 23rd, 2009 on 11:00 pm
Alisha –
We haven’t met but I have to comment. I too have made a bacon wrapped turkey and will never go back. I can’t wait to make another one on Thursday. We didn’t need to cover ours although it was only about 12-14 pounds. If you have anything bigger you might consider covering it towards the end in case it gets dry (or the bacon gets too crispy – is that even possible?) But honestly, I only basted it a couple of times in the 3 hours it cooked and it was perfect! And I also made gravy out of the drippings and it tasted amazing! Anything infused with bacon grease = heaven but it didn’t overpower the traditional gravy flavor!
My recipe was from Tyler Florence’s website. I can’t find the link but you might be able to Google it. Good luck and Happy Thanksgiving!
November 24th, 2009 on 6:44 am
Today is my rest day, but this WOD will be GREAT to do from home! Glad to have it and will be doing it in cold, cold, upstate NY this week/weekend!
November 24th, 2009 on 7:16 am
19:00. Great job everyone in the 5:30am class!
November 24th, 2009 on 8:23 am
Thanks for your input Kate! That really helps. I’ll let you all know how it goes.
November 24th, 2009 on 8:41 am
17:50 rx’d
400′s in the cold dark mist at 0530
November 24th, 2009 on 8:54 am
Question for the paleo experts out there…
What kind of snacks could I bring to work for in between meals? Especially if I am running around.
By the way, this WOD looks like another deceptively evil one. The pain is going to come out of no where.
November 24th, 2009 on 9:06 am
Jason,
Beef Jerky and Nuts are a great paleo snack. Just grab a hand full or a piece or two of jerky and your good to go.
November 24th, 2009 on 9:34 am
16:56 Rx’d
Thanksgiving is my favorite holiday of the year (4th of July is a close second) because it encourages you to think about how other people have positively impacted your life. For me, 2009 was right up there as one of the worst years I’ve ever had – nasty break-up of long-term relationship, boss dying of cancer so unemployed, endless home renovation that had me sleeping on a couch with no running water for months..etc.
But, the bright spot of the year was wandering into PCF and this wonderful community of athletes. I’ve really appreciated how patient and encouraging everyone has been. It’s been a huge plus for me and is definitely the part of the day that I most look forward to everyday. So, thank you all for being the good people that you are. I very much appreciate it. And, of course,
HAPPY THANKSGIVING!
November 24th, 2009 on 9:41 am
20:38 RX’d!!! (heehee)
November 24th, 2009 on 9:48 am
Well said Jay!
November 24th, 2009 on 9:54 am
@Jason L: I recently came to the realization that just because I’m on the go doesn’t mean that I need to compromise. Baked chicken, fruit (especially apples), and nuts are very portable. Don’t fool yourself into thinking that chicken needs to be refrigerated right up until you eat it. It’s not going to start spoiling within 8 hours of being taken out of the fridge. You just need to prepare a giant pile of chicken on Sunday and divide it up into 3 block and 5 block servings and then eat away at it all week.
November 24th, 2009 on 9:59 am
I second that Jay.
Coaches: Can you recommend a good protein powder that is highly accepted/recommended in the crossfit community?
November 24th, 2009 on 10:03 am
Silent Assassin and Rick,
Thanks for the input. What kind of fruit should I stay away from since some aren’t as good as others. I eat pretty well during the day, its the snacks between my main meals to keep me energized thats the problem. What kind of nuts are we exactly talking about here too?
November 24th, 2009 on 10:04 am
Ryan, I don’t think there is one. You want weigh protein isolate. Get a well known brand with no sugar added and then look for whatever you can get the most grams of protein for dollar.
But I rarely take protein. Other people who read up on this more than me.
November 24th, 2009 on 10:06 am
Jason,
You want temperate fruits (apples, berries) and good nuts include almonds, wallnuts, pecans, and seeds (sunflower, pumpkin).
November 24th, 2009 on 10:27 am
Aaron-PCF,
Thanks, that has been my biggest question about my 80/20 diet. Are pears ok?
November 24th, 2009 on 10:37 am
Jason L,
marshmellows and candy corns are a great, quick source for energy, good fats, and protein.
November 24th, 2009 on 10:41 am
Jason, I do the same thing as Silent Assassin, however I put my chicken into 2 and 3 block portions so I can mix other protein etc with it to have some variety.
November 24th, 2009 on 10:42 am
20:08
November 24th, 2009 on 10:47 am
Jason, if you are a “spinner” you may want to stay away from the protien powder and just stick with meat.
November 24th, 2009 on 10:52 am
Jason L,
Besides watching your diet you may want to look into some cardio workouts. I’ve heard that “spinning” classes are great. You should ask me about them some time. Really.
November 24th, 2009 on 10:54 am
Vaughn,
I don’t think Jason is small and portable enough to be a “spinner”.
November 24th, 2009 on 10:57 am
Sharon,
Hahahaahaha you’re awesome.
November 24th, 2009 on 11:00 am
Sharon, Jason looks like he could be small enough, but someone who knows him better would have to give their opinion.
November 24th, 2009 on 11:06 am
I second that Jason. Sharon and I really enjoyed the spinning class. Maybe you could learn something.
November 24th, 2009 on 11:07 am
Pears are not ideal, but we are talking about the margins here. Probably other things to worry about before worrying about what he are the BEST kinds of already GOOD foods.
November 24th, 2009 on 11:07 am
Not sure if celery is paleo or not, but I love it – perfect snack and you can dip it in avocado or peanut butter…fills you up, leaves you not hungry, which is good! I also dip my apples in peanut butter.
November 24th, 2009 on 11:38 am
@Sharon: Well done
@Jay: Huzzah!!!
November 24th, 2009 on 12:17 pm
Jayson
The paleo kits are awesome snacks too. They come in all different sizes depending on what zone blocks you are trying to eat.
http://www.paleokits.org/
November 24th, 2009 on 12:19 pm
Does this mean that Pathfinder/Jason L will be posting under the nom de guerre of Spinner from now on?
November 24th, 2009 on 12:29 pm
Jason,
shots fired, shots fired, contact front!!!!!!!! engage……
November 24th, 2009 on 1:22 pm
Sharon,
I want to apologize for that idiotic comment I made at the HH a little over a week ago. I had too much to drink and wasn’t thinking about the consequences of saying something like that. I didn’t mean any harm by it or to offend anyone. I’ll be keeping a muzzle on my mouth and staying in my own lane while drinking around the beautiful xfit girls and their BFs.
As for that “spinning” class, I don’t think I could remotely keep up and probably make a fool of myself, well I should say again that is.
November 24th, 2009 on 1:33 pm
Thanks Jason.
We’re all good. Apology accepted and lesson learned. You may have earned yourself a permanent nickname though…
See you at PCF next week
Have a great holiday.
Sharon
November 24th, 2009 on 1:54 pm
23:19
November 24th, 2009 on 2:07 pm
For those of you who are in town for the holidays, there is a Thanksgiving Eve Party at Mate in Georgetown, tomorrow night. It’s located next to the theater on K st. There will be a guest list at the door. If interested email me by noon tomorrow to get your name on the list. It should be good times.
gdurusoy at skiarch dotcom
November 24th, 2009 on 2:19 pm
Guch – What’s the dress code for a party with a list? I can get a tux together if necessary.
November 24th, 2009 on 2:32 pm
Woah – trouble at CrossFit Central…
http://robbwolf.com/
November 24th, 2009 on 2:34 pm
Guch, just sent you an email.
November 24th, 2009 on 2:53 pm
Hey guys,
Two things. This WOD should be done with a PVC pipe and PVC pipe only. Focus on your form. If you feel like you need to scale up then you are telling me as a coach that 1) you’re fast as lightning because you don’t need to push your intensity anymore and 2) that you can perform the number of prescribed reps to the point of perfection that you could perform each of these reps in front of all 17 Potomac CrossFit coaches and not a single one of us could pick out one thing wrong with them. That being said, be tough on yourself. If you feel you did something incorrectly in the previous rep, then don’t count it and repeat a good one. :O) Yes, there’s always room for improvement on form and intensity before you scale up. I’m not saying that you shouldn’t focus on strength at other times but today just isnt’ the day… maybe tomorrow :O)
And, do any of you either work on iron/steel or know of someone who does? I got a few railroad stakes from the Long Island Rail Road and want to have something made for my dad (a train collector) for Christmas. If so please e-mail me at tes at potomaccrossfit.com.
Thanks and have a wonderful Thanksgiving!!
tes
November 24th, 2009 on 2:57 pm
If Thursday is not your day off and you need a WOD, I have it for you. Organized by fellow PCFer Christine, you are all invited to the 3rd annual Wobble Before You Gobble. A (very) few of us get together on the Mall (WWII Memorial at 17th, north / Constitution Ave side) at 9:00 and do a little run, ~5k, before we have our cheat day. Email me at gmail, justincarter1010 if you want details. It’s been a great way for me to start off my recent Thanksgivings. Friends, kids, pets, everyone is welcome.
November 24th, 2009 on 3:21 pm
For any PCF’ers in NY tomorrow night, I’m running with the Hash House Harriers www dot hashnyc dot com at 7pm in Chelsea. Its apparently a drinking club with a running problem, and involves around 5 miles of beer fueled/soaked fun, starting at a bar and ending at a bar for a rugby-style drinkup complete with songs. Better than seeing everyone from high school at the local bar and realizing you’re the only one without a gut or a kid!
November 24th, 2009 on 3:26 pm
Dave,
Change your gravatar dammit. If you are Leanne’s Dave you can wear the Supernova shirt you’ll be good to go.
Dress code is no sneakers, no jerseys.
November 24th, 2009 on 5:02 pm
LeeAnn’s Dave. I love it. Guch you’re a rockstar. (And for the record – that was LeeAnn’s Dave.)
November 24th, 2009 on 5:22 pm
Ohh stop it. Dave is watching.
November 24th, 2009 on 5:44 pm
Tes,
I missed your post, while I was trying to spice up LeAnne and Dave’s marriage. I was thinking about using a 45# bar for some of these movements. For me, I know it’s much easier to lose form using a PVC pipe especially for squat snatch, hang cleans and front squats. If there is some weight involved I have no choice but to stick with the proper form when I’m tired which is very rare.
November 24th, 2009 on 6:13 pm
This was a great skills workout but I have to agree with Guch it felt odd not having weight.
November 24th, 2009 on 7:48 pm
being that i am in omaha this week- and it is very cold i have been trying to find ways to keep my cardio up while staying indoors. i too heard about spinning classes and decided to drop in on one here at 24h fitness. let me tell you something- big people are not good spinners. i immediately noticed that since recently achieving near clydesdale status (227# thanks to gomad), i am not nearly the correct body type for even the most amateur spinning. i was thinking smaller more portable people bordering on the “little people” domain might be more aptly built for spinning at a rapid rate and maintaining it for long periods of time. i heard sharon was getting her spinning cert soon- maybe she will teach classes?
sorry jason- nothing like getting punched in the back of the head but i missed the fun earlier…
November 24th, 2009 on 8:14 pm
13:27
November 24th, 2009 on 8:26 pm
14:30
November 24th, 2009 on 8:35 pm
21:17, with a 45# bar
The bar wasn’t a good decision. It slowed me down quite a lot, and then I couldn’t push as hard on the runs.
November 24th, 2009 on 8:50 pm
17:22
November 24th, 2009 on 8:57 pm
16:55
Was conscientious about form – did a few extra reps to make up for reps that were not up to standards.
November 24th, 2009 on 9:00 pm
15:55
November 24th, 2009 on 9:11 pm
17:55 – squat snatches took forever.
November 24th, 2009 on 9:12 pm
Dear diary, today I found out that a 45 pound bar is 44 pounds heavier than a PVC pipe in 25 minutes 16 seconds.
November 24th, 2009 on 9:22 pm
16:44 subbed row for run
November 24th, 2009 on 9:34 pm
15:09 min as PX’d
November 24th, 2009 on 9:41 pm
Dave O,
Wow, sounds like a mini-war occurred at “The Black Box Summit: For Affiliates By Affiliates”. Interesting read.
November 24th, 2009 on 9:52 pm
Back Squats 5-5-5-5-5-5
125-145-155-165-175-180
November 24th, 2009 on 10:00 pm
19:45
November 24th, 2009 on 11:00 pm
15:38
My little 8-week sub-rowing-for-runs experiment is over, and I have to say the results were very positive. Felt strong on the runs today and was quite able to push myself very hard on the last round, which I’ve always had a hard time doing. Shout out to DanPCF for recommending this program to me! And yes, I actually said “shout out”.
November 24th, 2009 on 11:41 pm
15:55
November 25th, 2009 on 1:06 am
18:26 RX. This one was fun.