Tuesday 091208

“Annie”
For time:
50-40-30-20-10
Double-Unders
Sit-ups
Post time to comments.

Optional Work
Core Strength: 30 Supermans (with :02 hold)

81 comments for this entry:
  1. DF Pete
    December 7th, 2009 on 3:41 pm

    why is Tuesday’s WOD up so quick? :)

  2. jkett
    December 7th, 2009 on 10:20 pm

    Tes, is it ok to use GHD machines?

  3. Christy0530
    December 8th, 2009 on 6:56 am

    Have you ever taken so long to do a WOD that the coach thought you had long since finished (and were clearly just doing extra) and stopped the clock? :)

    Double Unders scaled to 20-20-20-20-10
    Sit Ups 50-40-30-20-10

    17:00ish maybe

    30 5-sec Supermans for extra credit

  4. Jenn Jett
    December 8th, 2009 on 7:07 am

    Peeps…this will be my first WOD in forever. Help! What’s the substitution for double unders?

  5. Heather
    December 8th, 2009 on 7:08 am

    I’m sure I have, Christie…the important thing is – you finished…

    This’ll be another good WOD to take home with me over Christmas. Except the last time I did that many situps, I rubbed the skin on my sacroiliac (butt bone) raw. Strawberries on your bum hurt. At lot. Especially when water hits them!

  6. Heather
    December 8th, 2009 on 7:09 am

    I think it’s twice as many single unders…???

  7. Chris
    December 8th, 2009 on 7:11 am

    13:36 Rx. Need to work on double unders. Lost a lot of ground there but made up ground on the situps each round.

  8. Jason W.
    December 8th, 2009 on 7:19 am

    14:10 – doing 3x single unders instead of double unders

  9. Heather
    December 8th, 2009 on 7:54 am

    Anyone else out there not got any plans for New Years and feel like going to a local, low-cost bar with a group of PCFers?

  10. Mary J
    December 8th, 2009 on 7:59 am

    Thanks to Kelly for the birthday wishes and and Seamus for leading the 0630 group in song!! A great way to start off a birthday and I really appreciate it.

    Scaled to 40-30-20-10-5 and finished in 10:01. I guess I should have sucked it up and done the workout Rx’d.

  11. Vaughn
    December 8th, 2009 on 8:09 am

    Heather,
    Try grabbing one of the blue yoga mats that they wrap around the foam rollers. There is a pile in the back by the dumbbells. I used to get the bum rash, but since I started using those (I put them under the abmat) I no longer get bum rash (at least not from sit ups)

    Happy Birthday Mary J

  12. Anna C
    December 8th, 2009 on 8:12 am

    8:11 Rx’d

  13. Justin H
    December 8th, 2009 on 8:47 am

    14:52 as Rx’d – pretty happy to do this WOD as Rx’d for the first time. Still need to work on DUs, but I was able to string together 10-15 at times.

    Thanks Dan for letting me borrow the BL jump rope I think it was tremendous help.

  14. Rick S
    December 8th, 2009 on 9:22 am

    Thanks Heather and Vaughn… I am the kid in the back who was to afraid to ask that question, or admit I had a problem.

    Happy birthday Mary J

    Dave O – impressive numbers last night!

  15. Jon M
    December 8th, 2009 on 9:40 am

    For those of you doing the Paleo thing…. and falling into the incorrect notion that your food has to be bland check out the recipe my buddy wrote here:

    http://www.barbellsandbacon.com/?p=708

    “Beef Cheek Barbacoa”

    Really really really good.

  16. Sharon
    December 8th, 2009 on 9:55 am

    Hi kidlets!!!

    Reminder about this Friday’s party!

    Here are the details:

    What: Vegas Farewell
    Where: PCF
    When: Friday Dec. 11, 2009, 8 pm – midnight
    What to bring: $15 (collected on site) and holiday snacks to share (second part not required but happily accepted)

    At midnight we will wrap up and head over to another bar (Ri Ra? Hard Times? Velocity Five?) so that PCF can get a brief cleaning to be ready for Saturday classes. If you’d like to stay and help do a brief clean, that would be awesome. The $15 will help us pay for two kegs of beer (someone say Stella?), some snacks and supplies. Additional snacks are welcome but please, no brownies. They are a bi$^&#ch to clean out of the mats. And lastly, in the spirit of competition, we will have some tables ready for some drinking games but could use more! If you have one available, please let me know at sdichiara at gmail. Feel free to also shoot me an email with any other questions or thoughts.

    Hope you can make it!

  17. DF Pete
    December 8th, 2009 on 10:33 am

    Sharon,

    any spin classes offered for Mikes going away party? :)

    I’ll be there. What type of snacks do you want people to bring?

  18. Brian PCF
    December 8th, 2009 on 10:36 am

    Athletes – we have some more jumpropes that came in today. I also put a cubbie box under the ropes for broken ropes and collars. Please try to track down any of the collars that come loose.

    There’s a screwdriver hanging from the pullup bars next to the jumpropes. You should tighten your rope before using it to try to keep your collar on.

    We also ordered custom made collars that should (hopefully) never come loose once we put them on.

    Lastly, there’s two buddy lee jumpropes in the broken rope box. If anybody wants them, take them. They just need a new rope, which you can order off the buddy lee site.

  19. Sharon
    December 8th, 2009 on 10:42 am

    Hahaha. No spin classes, Pete :)

    Snacks: cookies, cupcakes, paleo treats, whatevs. Just no brownies :)

  20. Seamus
    December 8th, 2009 on 10:42 am

    1. Great turnout for the classes this morning and kudos to everyone for intelligent scaling to keep the intensity up and the times under 15:00.

    2. A very happy birthday to Mary.

    3. Best quote of the day so far by someone who shall remain nameless: “I break jump ropes like I break men”. While a logical assumption, BrainPCF would be an incorrect guess as to who said it.

  21. Jon M
    December 8th, 2009 on 10:50 am

    Olympic lifting at 7 tonight. We are going to be doing snatch work. This class we’ll more tailored to beginners. Just show up if you are interested.

  22. Vaughn
    December 8th, 2009 on 10:54 am

    Black and Blue Crossfit competition video on main site, go Air Force!

  23. Jason L
    December 8th, 2009 on 11:24 am

    Sharon,

    As was pointed out to me during the final run of the Lumberjack WOD, I am apparently in dire need of a spinning class. So any tips for me? And btw, anyone who looks like Ben Stiller and used to own a Globo Gym can’t come (ahem DF ahem Pete) ;)

  24. Sharon
    December 8th, 2009 on 11:48 am

    Jason, shouldn’t you be asking Mike?

    Heh, we should spare everyone this line of jokes. I think people are either tired of it or simply confused. But your post name should at least read Jason L/Spinner if not just Spinner alone.

  25. Spinner
    December 8th, 2009 on 11:58 am

    Sharon,

    Good point, but I’m sure most people know what the deal is. But we can save them the agony of it at least on the blog.

  26. DF Pete
    December 8th, 2009 on 12:00 pm

    I sitll want to own a globo gym! I want a hybrid gym where I can do crossfit…and have a huge mirror for standing bicep curls!

    I know Scott Q would be my first member! :)

  27. Gabe
    December 8th, 2009 on 12:23 pm

    I suspect there may be bacon choco chip cookies on the horizon.

  28. jkett
    December 8th, 2009 on 12:27 pm

    Sharon,
    Will there be large quantities of pie? Beer and pie are a great combo!

  29. Spinner
    December 8th, 2009 on 12:59 pm

    DF Pete,

    You also need a huge assistant named Me’Shelle and a tanning both to get your bronze on. Plus lots of vitamin water and power bars so when you’re getting your swell on in the gym you can be properly fueled. Don’t forget to blow out your hair too.

  30. sara d
    December 8th, 2009 on 1:08 pm

    has anyone done this?!

    http://www.warriordash.com/register2010_mid-atlantic.php

    i’m signing up with a bunch of friends and thought i’d post here since it sounds very ‘PCF’

    link should be in my name too

    i mean it comes with a warrior helmet, free beer, and costumes are encouraged…

  31. Andrew W.
    December 8th, 2009 on 1:16 pm

    10:17 Rx

  32. Spinner
    December 8th, 2009 on 1:20 pm

    Sara D,

    I saw this too from some friends. This would be awesome. Braveheart war paint for the whole thing. It is definitely a shirtless WOD

  33. Dave C
    December 8th, 2009 on 1:29 pm

    Sharon,

    Do almond butter blondies fall into the same class as brownies?

  34. Vaughn
    December 8th, 2009 on 1:29 pm

    Sara D,
    When I was stationed in England, I did something similar http://www.toughguy.co.uk/ and it was a blast. It would be interesting to do something similar now that I have been crossfitting for a little while.

  35. Justin
    December 8th, 2009 on 2:09 pm

    Sara – You just made my day. I’m in. This will be the perfect segue from the Run A Muck and mini-adventure race to the race linked in my name.

    Vaughn – You read my mind. You have to tell me about that race — I’ve wanted to do it for years. (It’s what’s linked in my name, with a video.)

  36. Dan C
    December 8th, 2009 on 2:12 pm

    14:08
    30, 30, 30, 20, 10 (DU/SU)

    BrianPCF,
    I have a spare Buddy Lee rope for anyone interested in salvaging one of the broken ropes.

  37. Nicole B
    December 8th, 2009 on 2:20 pm

    Mike and I are all about the Warrior Dash too. We need to organize a PCF crew.

  38. jkett
    December 8th, 2009 on 2:32 pm

    Jason L/Spinner,
    I am up for that race, sounds fun.

  39. Spinner
    December 8th, 2009 on 2:34 pm

    Jkett,

    Done. October 2010 is plenty of time to prepare for it.

  40. Vaughn
    December 8th, 2009 on 2:38 pm

    Justin,
    Just watched the video, brings back some memories, I did the race twice. Jumping over the burning hay was actually nice because it warmed you up a bit and putting your head under nearly freezing water was quite an adventure as well. The planks were new though. There are a couple of other tid-bits the video left out though, that I think were worse. I had a foot cramp up for about 400 yards before it loosened up. Also the 300 yards of knee deep mud just sapped your energy.

  41. Justin H
    December 8th, 2009 on 2:40 pm

    Dan C:

    I am planning on salvaging a BL rope.

  42. Silent Assassin
    December 8th, 2009 on 2:57 pm

    I left my buddy lee jump rope at the box some time last week. It’s marked with tape labeled “CK” on both handles. Has anyone seen it? It would be nice to have it for today’s WOD.

  43. sara d
    December 8th, 2009 on 3:07 pm

    justin/vaughn—whoa. ‘death race’?? looks WAY out of my league…’warrior challenge’ was much more enticing

    vaughn you survived that????!

  44. Spinner
    December 8th, 2009 on 3:22 pm

    Silent Assassin,

    Tt appears that ninjas from another clan have taken your buddy lee. Unwise to leave him in the shadows of the box.

  45. Dan C
    December 8th, 2009 on 3:27 pm

    Justin H, I will bring the replacement rope to the 0530 class for you.

  46. Justin H
    December 8th, 2009 on 3:43 pm

    Thanks Dan C

  47. Sharon
    December 8th, 2009 on 3:50 pm

    Hah I watched a friend do the Tough Guy race out in bumblef*ck England and it was amazing! You couldn’t do something that crazy in the states cause of insurance issues. I’d be down for the Warrior Dash though…

    Dave I’m not really sure what to say on the blondies. If you’d be willing to be a mat scraper tomorrow then I’d say yes :) And JKett, I totally support people bringing some pie! It’s not on our snack list so far, but if people want to bring some, that would be awesome. On which note, if you are planning to bring a snack that requires utensils, let us know. We hadn’t planned to purchase some but certainly can.

    Thanks!

  48. Right Half of Guch
    December 8th, 2009 on 4:17 pm

    I’m signed up for the warrior thingy.

  49. Gabe
    December 8th, 2009 on 4:19 pm

    Sharon,

    I was thinking my cookies would be better served as blondies, but that begs the question: who would dare drop bacon choco chip and not enact the 5 second rule?

  50. Dave C
    December 8th, 2009 on 5:09 pm

    Sharon,

    I would say the blondies are a lot like chocolate chip cookies. So let me know if you think this will cause an inordinate amount of mat scraping.

  51. Brandon B in Chicago (Itasca, IL)
    December 8th, 2009 on 5:45 pm

    9:00. Glad I packed my abmat in the suitcase!

  52. Jenn Jett
    December 8th, 2009 on 6:13 pm

    13:50 triple the number of singles. First WOD in 2 months!

  53. Kate
    December 8th, 2009 on 6:27 pm

    10:30 Rx’d

    Did the last 2 rounds of DU’s unbroken. It was like Christmas came early.

  54. Jared
    December 8th, 2009 on 6:33 pm

    I also left a BL jump rope at the box last week. One of the handles faintly says JARED.

  55. Chad PCF
    December 8th, 2009 on 6:47 pm

    7:02

  56. Jason L
    December 8th, 2009 on 6:58 pm

    14:36 RX’d finally did all DU’s as RX’d. Was able to get a few sets of 10 in there. I actually did a little more during the rounds when i got on a roll because i was too excited to stop. kept the cursing down a lot this time around too.

    Thanks Brian W for the tips . They helped a lot and I was able to get on a roll finally. After a couple weeks of practice I should be able to have them down. My next goal is 20 in a row.

  57. Rachael
    December 8th, 2009 on 6:58 pm

    8:54 scaled
    150, 120, 90, 60, 30 (SU)

  58. liz k
    December 8th, 2009 on 7:21 pm

    11:06 rxd

  59. Paul
    December 8th, 2009 on 7:33 pm

    7:02 as Rx’d

    Bench: 135×10, 185×10, 185×8, 135×10

    Jon’s “Why did I agree to this” finisher
    30 burpees
    row 500M

    2:58

    That was good fun but now I am pretty tired…

  60. JeremyB
    December 8th, 2009 on 7:44 pm

    5:42 RX’d

  61. Ken V.
    December 8th, 2009 on 7:49 pm

    6:14 rx’d (PR; prev. 7:26)

    Snatch shrugs:
    5-5-3-3-3
    135-135-155-155-165

  62. Kelly
    December 8th, 2009 on 8:01 pm

    10:00 Rx’d. :)

  63. Jess
    December 8th, 2009 on 8:11 pm

    10:35 rx’d…major improvement on du’s as last annie attempt rx’d landed me around 24 min. thanks allison for the du tutorial!

  64. Adam S.
    December 8th, 2009 on 8:12 pm

    9:06

  65. Rick B
    December 8th, 2009 on 8:23 pm

    9:56 Rx’d.
    Major improvement on the DUs, but still in the single-single-double-single-single-single-double mode

  66. Silent Assassin
    December 8th, 2009 on 8:53 pm

    7:02

    Aaron called me out on ROM on sit ups, so not Rx’d.

  67. Erika - PCF
    December 8th, 2009 on 9:14 pm

    As rx’d: 8:06. That’s almost a 2 min PR. Dare I say, my DU are creeping into the realm of almost respectable.

    Good day.

  68. DF Pete
    December 8th, 2009 on 9:19 pm

    8:59 Rx’d. A 1:30 improvement so I’m pretty happy. however, had to do DU-single-DU-single… DUs still need work…but excited that once I get them going…I’m going to really smoke these WODs (that’s the hope and prayer anyway)

    Mr. Penguin…how dare you not invite me for your bench press activity post WOD…as my short, stocky, hairy build suggests…I’m a meathead at heard and love anything related to heavy barbell curls or bench press! :)

  69. Sally
    December 8th, 2009 on 9:22 pm

    6:44 as rx’d

  70. Zack
    December 8th, 2009 on 9:24 pm

    6:07 rx’d.

  71. Vaughn
    December 8th, 2009 on 9:31 pm

    8:30 subbed running jump rope as it is part of a Buddy Lee progression I am working. Sometime I hope to have double unders. I was going to scale up with clapping sit ups, but didn’t want to show off.

  72. Chris Wiz
    December 8th, 2009 on 10:04 pm

    18:00

    Started off trying single-single-doubles, but I couldn’t get into any kind of rhythm. I ultimately gave up and did 3x singles for the duration.

  73. Kyle H.
    December 8th, 2009 on 10:43 pm

    10:44
    DUs scaled 30-25-20-15-10
    I’m pretty bad at them and was broken up quite a bit but got through them. Baby steps…

  74. B Wilkins
    December 8th, 2009 on 11:03 pm

    5:50 — After getting tripped up after the first 6 du’s I went unbroken for all sets of du’s and sit-ups/

    2:52 for a finisher john M suggested of 30 burpees and a 500m row for time. I suggest not listening to john next time cause that has crushed me for the night. I hacked up a lung in whole foods…surprised nobody called the ambulance.

  75. Dave C
    December 8th, 2009 on 11:06 pm

    15:09

    DU’s scaled to 20-30-30-20-10

    Was in the realm of double single single double. My best was only 8 du’s in a row. But at least I finally did Annie without single unders! And I only did 20 the first set because my rope broke and Chad had to go fix it. Thanks Chad!

  76. Dana
    December 9th, 2009 on 1:30 am

    cute guy!

  77. Aaron - PCF
    December 9th, 2009 on 8:48 am

    Lingering calf issues means I did air squats instead of DU (believe me I would MUCH rather have done DU).

    9:48. I’m still bad at sit-ups.

  78. Kevin
    December 9th, 2009 on 9:28 am

    12:32 w/ DUs. A 5 min improvement from my last attempt. At least I am going in the right direction.

  79. BryanR
    December 9th, 2009 on 9:49 am

    12:54 rx’d. Mostly doing every other as a DU.

  80. AlisonPCF
    December 9th, 2009 on 9:51 am

    10:16

    Pretty massive improvement from my last Annie attempt (which involved tuck jumps). Slowly and steadily crawling up into double-under proficiency…

    Nice work to everyone last night!

  81. eva
    December 9th, 2009 on 8:37 pm

    10:30
    25-20-15-10-10 dus

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