Tuesday 091215
Update and Announcement: The first Mid-Atlantic Athlete Exchange WOD will be held this Sunday at Potomac Crossfit. This WOD will be open to any active member of a local Crossfit affiliate. This will give us all a chance to meet some folks from the local Crossfit community and compete against people we don’t know. This will be the first in a series of WODs hosted around the area. Here are the details:
Where: Potomac Crossfit
When: 1 pm, Sunday, 20 December
Who: Open to active members of local Crossfit affiliates only.
What: Mid-Atlantic Athlete Exchange WOD. WOD will be:
For time:
50 walking lunges
20 clean and jerk (135/95)
30 ring dips
25 wall balls – 20/12 to 10ft
30 GHD Sit Ups/KTE
30 KBS – 1.5pd/1pd
75 double unders
To register, simply email your name and your affiliate to rsvp@potomaccrossfit.com.
Scott in Pakistan
Kelly on Myofascial Release
Aaron on Set and Rep Schemes
Spider Monkey on the Beauty of Weight Gain
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95/65)
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Photos
December 14th, 2009 on 8:42 pm
Coach’s Note:
1. WARM-UP YOUR SHOULDERS!!!!!!!!!!!!!!!! Seriously, this is 75 overhead squats. Also warm-up your wrists.
2. In terms of scaling, you should be able to do significant chunks of these unbroken. When you are scaling down, go to a weight that you get at least one two sets of 15 unbroken. If you think you can scale up, same rules apply. This is a useless workout to if you scale up, do 3 OHS at a time, and break them up with half ass 400m runs.
3. Spinner, have fun with this one
4. I need feedback from you guys on how you feel. Don’t just post your score, post your PR’s, post if things are declining, post your dings and injuries.
December 14th, 2009 on 9:03 pm
Aaron – PCF,
Cold, sooo cold.
Hopefully I’ll make it. I’ll be in Quantico for the next couple of days. I think I can handle 95# now.
But on a serious note, great programming so far. I’m going to get back on track with my diet so that I can get diesel
December 14th, 2009 on 9:25 pm
I like the music on the video. Well-chosen.
December 14th, 2009 on 9:29 pm
Any sub for running outside for us asthmatics?
December 14th, 2009 on 9:49 pm
Rich, you got to love it, Vegas Mike sneaking in the case, case of what you may ask, whoop ass, noooooo, it is the lovely, delicious, STELLA….. Go Belgian or go home…….
Great video, miss you guys, looking for some clydesdales
December 14th, 2009 on 9:57 pm
Info just posted on the Athlete Exchange WOD. PCFers need to rsvp as well if they want to compete.
December 14th, 2009 on 10:30 pm
Lindsey – the rowers are always ready to go
December 15th, 2009 on 12:53 am
I love a man in mutton chops. Thank you Jon for making sure that video saw the light of day.
I’d also like to point out that without his extensive experience as a trapeze artist, Scott might not have been able to jump 2 feet back and up and catch a rain soaked bar. Professional. Kids, don’t try this at home. And by that, I mean you Rich.
December 15th, 2009 on 12:58 am
Brian,
Can we compete even if we’re not Guch-tastic? Seriously, I’m interested, but don’t want to make a fool of myself.
Cheers.
December 15th, 2009 on 7:23 am
I was wondering the same thing as Meredith. I’m by no means a “competitor,” but would love the chance to meet new people. Or even work out at an earlier WOD and come watch. I wondered that about Sectionals, too – do you guys need any support? It would be neat to see – I’d be willing to help, take photos/videos, etc…but I surely am not a competitor.
Today’s WOD 19:00. I subbed rows for running due to sore ankle from Sunday’s 10K and bar was 35#. I couldn’t tell, but Brian said I was squatting to one side. He prescribed some ITB stretches…I’m not sure if maybe I was favoring my sore right ankle or if I’m just lopsided. Also, my biggest pain on these is my fingernails digging into my palms. I almost broke the skin. I either need to cut them down to nothing (Aaron, I know that’s your preference – I think it was you who gave me crap about them last year – and it’s not like they’re uber-long!) or tape my palms to prevent skin puncturing.
December 15th, 2009 on 7:27 am
17:17 Rx’d
Hadn’t done OHS in a while so they felt better as the rounds wore on. First time running in new shoes I bought to use for Pose. Back is a little sore, but that could be from either the OHS or new shoes. I liked the shoes because they made me very aware of when I was not on the ball of my foot. Next time I need to focus on sprinting all five rounds. The 400 is a sprint not a jog. I could struggle with that because I hate to run.
December 15th, 2009 on 8:28 am
15.05, but with two 15 pound weights. The Drake doesn’t have bars
December 15th, 2009 on 8:41 am
18:26/65 lbs. All 5 rounds unbroken…need to up the weight.
Coaches, Taking another stab at blogging my results. Blog link is in my name. Appreciate any constructive feedback and even homework suggestions. Thanks!
December 15th, 2009 on 8:49 am
18:00 at 55#
Simply cannot squat with weight overhead. Gotta practice this with the bar instead of the PVC pipe.
Sets could have been unbroken but had issues with balance and shoulder pain. Push-ups, pull-ups, OHS – anything involving the shoulder is pretty painful (just the right side). As soon as health care is free I’m going to the doctor.
December 15th, 2009 on 8:53 am
A buddy lee and water bottle were left at the box last night. If anyone from 8 pm chanced upon the items, Mrs. Gedeon would be thrilled if said items could be left at box for pick up tonight.
December 15th, 2009 on 8:55 am
16:06 with 75#.
Did all the OHS unbroken (just barely)so maybe should have used a few more pounds on the bar.
Lower back was screaming on the runs; I’m guessing from the back squats yesterday.
December 15th, 2009 on 9:00 am
Re: Athlete Exchange WOD – This WOD is open to anybody at PCF or another affiliate. Hate to tip my hat, but Sunday’s PCF WOD will be the same as this WOD, if that has any affect. Anyone that just wants to hang out and watch is more than welcome to come by as well.
During the Athlete Exchange WOD at 1 pm, we will be running heats and have a time cap on the WOD in order to get maximum number of people through in the minimum amount of time. There will be minimal coaching during this WOD, just an explanation of how the WOD will run logistically, then 3-2-1-Go.
The athletes that are coming to this from other affiliates will be pretty advanced as the owners that I’ve talked to are going to send a lot of their folks that are gearing up for the Games.
So with that info in mind, do whatever you feel comfortable doing. As long as you can perform all the movements without significant oversight, then come on by. If you are going to need some technique work on any of these movements, then I’d recommend coming to a PCF WOD Class as you’ll get skill work and coaching beforehand.
December 15th, 2009 on 9:12 am
Wait. My time as 16.05.
December 15th, 2009 on 9:15 am
And thanks for the clarification Brian. I’ll hang with the puppies and hang around to watch the pack.
December 15th, 2009 on 9:48 am
The number #1 goat in my personal herd of goats, and there are many, is Weak Shoulders. Once I get the bar up, I can hold it pretty steady. It’s the “move the rest of your body” requirement while keeping it up and steady that took me to the edge of form failure on nearly every rep. I felt pretty wobbly today in particular – which I am guessing is because I decided to go with running shoes (big bouncy heel) instead of flat Sambas. Bad choice. It’s not like I tore up the 400s to justify the equilibrium offset of running shoes when moving weights at 6 feet off the ground. Next time I will focus to form/skill and not the run. We learn as we go!
17:42
45# on first rnd, 35# on remaining four rnds
December 15th, 2009 on 10:28 am
15:26 at 65 lbs. Hamstring flexibility continues to severely limit the amount I can OHS, and it took several rounds for me to loosen up enough to go to an acceptable depth.
December 15th, 2009 on 10:29 am
Brian PCF,
Can we permanently exchange the good looking athletes from the other affiliates with the not so good looking athletes we have in the box like Rich S., Jason L., DF Pete…
December 15th, 2009 on 10:36 am
16:02 at 45#. Need to work on form for OHS and flexibility.
December 15th, 2009 on 10:52 am
Guch and Brian PCF,
Can I please stay. I promise I will hide my ugly as best I can. Hooded shirts, I’ll cover up all the hair, if need be I can be the gym mascot…plus I’m toilet trained! Its a win win!
December 15th, 2009 on 11:03 am
Problem:
Lots of people with flexibility issues when it comes to OHS. This is in spite of the fact that one of the FIRST things I see people do when they get to the gym is SPT and OHS with PVC.
Potential Solution:
People should consider warming up with a weighted OHS. If you are strong but lack flexibility this may just be a 45lb bar. If you have trouble with that weight we have bars that are only 12 lbs. I like OHS squat like this a little better because the weight provides feedback to you about whether you are keeping the weight over the middle of your foot and gives you something to push up on to re-enforce active shoulders. Give it a shot and report if you see any improvements. It will also hopefully begin to condition your wrists to be load bearing a little better.
We will not be doing a ton of overhead squats but between overhead squats and snatches we will be spending a bunch of time with weight up over our head in a snatch grip, so best to work on it.
December 15th, 2009 on 11:32 am
DF Pete, Paul, Jason Spinner, Wilkins…Did the wod this morning 14:18 Rxd. Beat me. Aaron this wod is great. Slowly gaining progress on some of my shoulder flexibility issues. Made sure I completed the rounds unbroken as well.
December 15th, 2009 on 11:41 am
Brian PCF,
If you are interested, Mike and I can be at the Athlete Exchange to handle Photography. Just let me know.
December 15th, 2009 on 11:50 am
Jkett,
Well done. HIGHLY unlikely I can beat that at the RX’d weight; especially without breaking up the sets. I am humbled and will spend the remainder of my lunch quietly hidding underneath my desk…
December 15th, 2009 on 12:07 pm
Nicole – your hired!
December 15th, 2009 on 12:22 pm
Jkett,
Great time Bro. I will shoot for it…but low 14s will be tough. Think i did High 14s with perfect weather in the summer time!
December 15th, 2009 on 12:34 pm
Jkett & Guys,
My time was 16:36 Rx’d back on May 21st. Check our blog archives to see what you got. A far cry from my “memory” time of 14 and change.
Let me updated my comments…If there’s any way I break 15, I will be a happy man!!! Great time Jkett! I don’t think i will sniff anywhere close to you…but I’ll give it my best shot!
December 15th, 2009 on 12:40 pm
18:05 at 95#
December 15th, 2009 on 1:09 pm
19:20 Rx. Thanks to the 9:30 group for not leaving after you all lapped me, put your bars away, and stretched as I finished my last run. And big thanks for the *subdued* encouragement during my last set of OHS. For me OHS require the most mental focus and concentration of anything we do and I’d have hated to have to pull a Guch and tell you all to please pipe down while I focused. Plus I can’t handle a bunch of people watching me.
Jon – I blame the crowd of people waiting for their Foundations class last week for my not quiiiiiiiiite getting that snatch.
December 15th, 2009 on 1:21 pm
So, my previous best on this was 14:31. At that time I ran a lot more, but my max OHS was 155. Now my OHS is closer to 225lbs. I weight more and don’t run as much. So this will be an interesting experiment.
In general you would think that this is a runner’s workout. 95lbs is light enough that you won’t be punished for being bad it. BUT, I gained weight and got stronger to be a better crossfitter, not to just get bigger and stronger. Part of the justification is that even when you are using light to moderate weights, having that weight be a smaller % of your 1 rep max will allow you to go faster for longer. We shall see.
Only issue may be this lingering calf issue. If it doesn’t come up I think I have a pretty good shot to be under 15. And quite honestly, if I can go just as fast as I used to but can lift more in every major lift, that is still an increase in my work capacity across broad times and modal domains.
December 15th, 2009 on 1:22 pm
DF Pete,
If thats what you remember doing it in then I remember finishing at 16:35…
Honestly, I think last time I did this I not have used RX’ed weight
December 15th, 2009 on 1:28 pm
Mr. Penguin,
In that case, I will award you a 1 second head start at tonights WOD. In theory, we should finish at exactly the same time.
December 15th, 2009 on 1:32 pm
Christie,
If you are interested in improving your running – and being able to run in flat/minimalist shoes, attend one of Jon’s (or Brian’s, or whomever’s) Pose seminars. If you run in Pose, you’re more efficient, and it’s better to run in flatter shoes – that way the shoes on these workouts won’t reduce your form on your lifts. AND, you’ll be more efficient and less prone to running injury. I haven’t bought minimalist shoes yet – prob after Christmas.
Nice work today.
December 15th, 2009 on 1:37 pm
14:40 Rx’d
December 15th, 2009 on 1:39 pm
Beginner Olympic Lifting at 7pm tonight. We’ll be focusing on a couple fixes for the Snatch. Just show up if you are interested.
December 15th, 2009 on 2:09 pm
[...] mark today is Nancy. See my comments on the blog about that one! I am Aaron – PCF for the two of you who read this and are not PCF [...]
December 15th, 2009 on 2:11 pm
hmmm last time I did this was back in May at 14:30 rx’d…but I don’t know how as I hate OHS and I apparently broke it up quite a bit. Although, I think Ian was doing it at the same time as me and I refused to let him beat me on the runs.
I will be in for the 6 (maybe 5?) so look forward to seeing you boys…but not Guch for his insensitive comment about our beauty.
December 15th, 2009 on 2:31 pm
12:59 Rx’d
December 15th, 2009 on 2:31 pm
An addendum to my last blog post on getting through December. I should have added that I am currently sitting here with 4 holiday treats in front of me. part of moderating in December for me will mean taking one bite of each and throwing the rest away. Good times.
December 15th, 2009 on 2:33 pm
Hey folks,
As some of you know, Chad and I are pretty enamored with basset hounds — so much so that we work with a rescue group to place abandoned hounds in good homes.
Our current foster is Ears, an incredibly sweet 2-year-old tricolor basset who adores walks, dog park romps, and naps in comfy spots around the house. He gets along with our other two bassets extremely well. He came to us rather underweight but is finally putting on some pounds — and is ready to be adopted!
(Click the link in my name for photos.)
Like any dog, Ears needs a mix of daily exercise, training & discipline, and love to settle into a new place and really thrive. We are looking for an individual or family who can give him the solid balance of boundaries & affection that he deserves.
If you are interested in hearing more about Ears, please let me or Chad know (alison@potomaccrossfit.com or chad@potomaccrossfit.com). If you know any non-PCFer looking to adopt a dog, please pass this on. Thanks!
December 15th, 2009 on 3:16 pm
Aaron – I am incredibly jealous as I have walked by the holiday treat desk many times today, stood over the food, picked out what I wanted, reach for it, only to retract my hand and then walk away.
The cycle has then been repeated every hour.
December 15th, 2009 on 3:57 pm
Rich,
You have a problem with your diet when you agonize over 1 bite of 1 cookie but you will house a 20 piece mcnugget and follow it up with a Big Mac without blinking an eye.
December 15th, 2009 on 4:01 pm
14:08. Front Squat
December 15th, 2009 on 4:28 pm
That was the old Rich…my bad influence – Ian – left a while ago and thus diet is tightened up quite a bit…although to this day I am still proud of the “Big Three” for Time following the qualifiers.
On another note…i caved…dept just did ginger bread house competition..i spent 1 minute making a house and 5 minutes eating all the candy I could get my hands on.
December 15th, 2009 on 4:42 pm
Thanks for the note Heather. I do indeed attempt to run POSE. Emphasis on attempt.
Using POSE (or is it Pose?) on my weekend runs has improved my pace notably, so it’s sinking in a bit at a time. I don’t mind WODing in flat shoes, but I am not game for running my weekend distances (5+ miles) in flat shoes.
December 15th, 2009 on 7:06 pm
15:23 at 45#. worked on my extremely poor OHS form and was really satisfied with my results. Will work on going heavier.
December 15th, 2009 on 7:08 pm
13:58 as RX’d
JKett,
Suck it biotch
Did Jon’s wonderful finisher of 30 burpees and 500 meter row… 3:04 will probably do this again in a couple days so that I can beat the 3 minute mark. The burpees were the toughest part. Kept the row around 1:35 on avg.
December 15th, 2009 on 7:18 pm
Well, that gave me an answer to the running vs strength question.
12:38, which was a 2 minute improvement over when I did this more than a year ago. All OHS were unbroken. Runs weren’t great but steady. The last two were hampered by a tightening back.
I am a good 20lbs heavier than the last time I did this.
December 15th, 2009 on 7:31 pm
19:09 at 55#. Initially tried 65 but it felt too heavy for 530 am. Also need to work on running faster.
December 15th, 2009 on 7:35 pm
19:33 rx’d
Last one to finish the 1700, but first as rx’d workout since around the last time we did nancy. Thanks for bringin me in Erika! I’m not listening the next time you say “65# is THAT heavy” though
December 15th, 2009 on 7:42 pm
First DNF. Didn’t do the last set of overhead squats – left shoulder just was numb and uncooperative. Did 5 400s and 4 sets of 15 OHS @65lbs in 16:20
December 15th, 2009 on 7:48 pm
18:20 at 75lbs
December 15th, 2009 on 7:57 pm
14:01- simply need to work harder
December 15th, 2009 on 8:20 pm
13:16 — Definitely pleased with this but think there is a little room for improvement too. Outstanding question on wether or not to try unbroken at the risk of burnout or if breaking to save for later rounds/run is the right approach. Round 1 and 2 unbroken the 8/7, 9/6, 10/5.
December 15th, 2009 on 8:22 pm
14:11 RX
Broke the middle 3 rounds…I highly doubt I could have gone unbroken each round
December 15th, 2009 on 8:31 pm
17:23 rx’d. Did all of the OHS unbroken except the 4th round, which means I ran really f’n slow. My time did improve over 1 minute from when we did this WOD back in May (and I had scaled to 85#) so that’s something.
December 15th, 2009 on 8:33 pm
13:06 as rx’d.
Broke last two rounds because dropped the bar at bottom.
And yes, JKett…in the words of my generation…up yourssssssssss.
Kisses.
Next time you will listen to Spinner, Paul and I when we say take off your shirt for a WOD.
December 15th, 2009 on 8:34 pm
Emilee’s time + 3 minutes at 85#
I think being stronger and faster would have helped
December 15th, 2009 on 8:47 pm
16:56 rx’d 3 mins faster than my 21 may time. I still wish I could run faster, definitely felt faster on the OHS, I power snatched to get the bar overhead, thanks to Jon’s oly classes. If I can get my runs faster then I will be catching up with the rabbits! I rolled out my spine using the 2 tennis ball method and some recovery with Jon after the wod. Did a handstand hold (1 min) and some skin the cats/back front lever to loosen up the shoulders.
December 15th, 2009 on 9:01 pm
14:52 Rx’d. PR of over 1.5 minutes from last time. Jkett, I didn’t get you this time so I don’t get to say suck it. I’ll have to wait for the next DL or BS day to do that
Seriously, you had a great time brother!
Was happy today. OHs were much better than last time. Thanks Brian for getting me to get low. I was much steadier with the bar. Probably could have knocked off around 30-45 seconds if I woudl have power snatched the first rep of each round…but I’m still protecting my shoulder which I hurt doing snatches (Due to shitty form). Anyway, a very good day. Next time I think i can hit the power snatches and put myself in the low 14s.
December 15th, 2009 on 9:04 pm
15:24, subbed row #45
December 15th, 2009 on 9:14 pm
15:17 subbed with 115# front squat; pretty saucy right shoulder the past few days
December 15th, 2009 on 9:19 pm
As rx’d: 15:24. Pretty happy with this – all OHS were unbroken and runs (at least the first three) were definitely faster than my normal shuffle. Still room for improvement on the runs, but I like how this turned out.
Alli, nice work. You know you love me for making you do the rx’d weight. Especially after you banged out the last set unbroken….which means I am never again letting you tell me you think the weight is too heavy
Also, props to Emilee for killing this one.
Nice work to the 7pm class. Saw some great work on those OHS – keep fighting for that perfect form.
December 15th, 2009 on 9:24 pm
Loose interpretation of Nancy (doing OHS and running for me is playing to 2 of my 3 strengths (pullups being the other) . . . so made some adjustments):
30# (each hand) Farmer Carries around the block
135# Front Squat
20+36 . . . first and last rounds of front squat unbroken (and maybe the 2nd?) . . . all of the farmers carries didn’t put down the weight. When I came off the bar on the last round I thought my heart might explode. Was thankful it didn’t.
Nice job 6 O’Clock!
December 15th, 2009 on 9:26 pm
P.S. Alli, I was last.
December 15th, 2009 on 9:39 pm
17:22 RX’d.
First 3 rounds unbroken. Dropped the bar on the 15th rep of round 4 which was really annoying. Last round was 7/4/4 I think. Last few runs were really slow…lower back was feeling the OHS. Pretty happy overall though as OHS are a weakness.
December 15th, 2009 on 9:39 pm
18:27 w/ 75#.
December 15th, 2009 on 9:44 pm
13:31
took a nasty spill on the last run.
December 15th, 2009 on 10:20 pm
18:53 w/ 55#
December 15th, 2009 on 10:21 pm
13:47 as rx’d
December 15th, 2009 on 11:34 pm
17:09
35# (Definitely should have gone heavier)
Oh and I’m still slow… but faster than I use to be.
December 15th, 2009 on 11:35 pm
Haha, Dan I stand corrected. Although I think last place is almost better, I mean now I didn’t even win last place. I’ll try harder tomorrow.
Erika, its true. I do love your life. Speaking of which, WHERE THE HELL IS SALLY!? Vacation, schmaycation. Its about time that girl came back to us.
December 16th, 2009 on 7:40 am
15:45 as rx’d
December 16th, 2009 on 9:50 am
13:55 using 45 lb bar – Still getting used to holding weight over my head in the OHS position.